07/13/2022 - The Bear -
AO: The Bear
When: 07/13/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Sputnik
Introduction
We are what we repeatedly do, excellence, then, is not an act but a habit ~ Aristotle
Join YHC as we strive for excellence together. We’ll be on pavement and grass. Bring your coupon.
Dropped my new 40# sandbags off at the base of the hill and then drove to the parking lot to meet the PAX.
Recited 5 core principles: F3 is open to all men, free of charge, held outdoor – rain or shine/hot or cold, peer led in a rotating fashion and ending in a circle of trust.
Disclaimer: I am not a professional. I don’t know your injuries so modify as necessary.
Recited the F3 Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Recited the Credo: Leave no man behind, but leave no man where you find him.
Warm-O-Rama
SSH – IC – 25
Arm circles – IC – Forward – 10/Backward – 10
Chazzballs – IC – 15
Pick up your coupons and mosey to the field West of the parking lot.
The Thang
Thang 1 – The Field/All About the Benjamins
Curls – 25 reps, 25 walking coupon lunges between each exercise; repeat 3x ~ substituting Goblet squats, Overhead press and Mountain climbers for the curls
Recover. Put your coupons down adjacent to the parking lot and mosey to the pavilion in the middle of the park.
Thang 2
Regular merkins, durkins, regular merkins, urkins – 15 reps of each on the Q’s down.
Recover. Mosey to the base of the hill. Pick up the two sandbags.
Thang 3 – The Hill
Split into 2 teams. Each team member will ascend the hill twice.
While each team members runs up the hill with the sandbag and then back down, handing it off to the next PAX. The PAX do plank jacks, then air squats, while awaiting their turn with the sandbags
Once all team members have ascended the hill with the sandbag, repeat without the sandbags. Substitute Big Boy Situps for the plank jacks.
Recover. Taking the sandbags with us, mosey back to the pavilion.
Thang 4 – Tabata
45 seconds exercise/15 seconds rest
Step ups, dips, box jumps and shrugs (use picnic tables or the sandbags)
Repeat, changing the timing to 30 seconds exercise/10 seconds rest
Recover. Mosey back to the flags with the sandbags.
Mary
Plank for the 6. American Hammers – IC – 25
Recover, Recover
Circle of Trust
With each day we get up and post at 5:15, we are not just acting to get better, but creating a habit to better ourselves. This same idea can be applied to all aspects of our lives…work, family, etc. We should chase excellence in all that we do and that excellence is only achieved by first making the commitment to take action and then committing to repeating that action until it becomes a habit.
Naked Man Moleskin
We had an FNG today, Party Pooper. When you meet him ask him how he got the name. It’s an excellent story! Also, he did great, much better than I did on my first day!
I’ve fallen into the habit of only posting at The Bear when I’m the Q. This is unfortunate as it is a great AO and I need to post there more often. I was talking with Brother Bluto about this after the workout and how it didn’t workout with my schedule, other than Saturdays, and I don’t usually double tap two BC’s. He encouraged me to give the Saturday double tap (EIL, then The Bear) another try. So, putting my words into action, next Saturday I’m the Q at EIL and he will be the Q at The Bear. We’ll see how it goes…