10/07/2022 - The Bear - A Little Something for Everyone
AO: The Bear
When: 10/07/2022
PAX:
Number of Pax: 25
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Brother Bluto
Introduction
Pax were instructed to HC, provide a muscle Group/movement, and bring a coupon. The answers were varying- here is a quick snapshot (as of 9pm the night before):
Glutes/Hips/Love Muscles: 6 Pax
Chest: 6 Pax
Back: 6 Pax
Shoulders/Upper Back: 4 Pax
Cardio: 1 Pax
Core: 2 Pax
YHC tried to accommodate the workout to address all of these, plus a song representing each Pax who HC’d (In order below- first 13 got a song)
Babyhands- Glutes- U+ Ur Hand- Pink
Glass Joe- Chest- Glass Joe’s Title Fight- Starbomb
Dreamweaver- Love Muscle- Dreamweaver- Gary Wright
Hansel- Complete Body- Beat It- MJ (its the scene of the runway walk-off)
Hall & Oates- Complete Body- Maneater- Hall & Oates
Shoeless- Hips- Footloose- Kenny Loggins (last minute MO)
Jah Jah- Complete Body- Cantina Band- John Williams (FART SACK!)
Bear Spray- Cardio- I am a Gummy Bear- Gummy Bear
Chazz- Upper Back- Keep it Comin’ Love- KC and Sunshine Band (its the montage in Wedding Crashers)
Urban Cowboy- Ace & Gary’s- Cowboy- Kid Rock
Blues Clues- Core- Blues Clues & You
Baywatch- Back- I’m Always Here- Jimi Jamison (OG Baywatch theme song)
Chain Link- Complete Body- Chain Gang- Sam Cooke
Other HCs- Motormouth (chest Back); Face Plant (pelvic floor); Belly Flop (chest); Pepper (wang)- FARTSACK!); Log Jam (full body); Webelos (full body); Uncle Buck; Scud (core); Cameron Frye; Captain Caveman (eye); Swass; Barbara
Warm-O-Rama
WoR-
Alarm Clocks x5 (on up)- wake up
Tappy Taps x10 (in cadence)- stretch out
Imperial Walkers x 10 (in cadence)- move a little
Slaughter Starter- 6 count Burpees in Cadence x 20- move a lot! (FULL BODY)
The Thang
Thang 1:
Mosey to Field for 4 Corners- 90 sec ea station; 30 sec move with coupon to next station (Bearcrawl; Broad Jumps; Rifle Carry)
Station 1: Glutes/Hips/Love Muscle: 1) Kettle Bell Swings 2) Goblet Squat 3) Sumo Goblet Squat
Station 2: Chest: 1) Single Arm Press 2) Single Arm Press 3) Derkins
Station 3: Back: 1) Bent Rows 2) Lawn Mower (R) 3) Lawn Mower (L)
Station 4: Shoulders: 1) Overhead Press 2) Upright Row 3) Hand Release Merkin
Thang 2:
Rebel Run to Concession Pavilion (CARDIO)
Wall Sit Relay x3 (Glutes)
25x WWI Big Boys (CORE)
25x Bonnie Blairs (Legs/Cardio)
25x Glute Bridges (Glutes)
25x Lateral Lunge (Groin/Love Muscle)
2 Min Balls to the walls with optional press (Shoulders/Upper Back)
Rebel Run to the flag (CARDIO)
MARY-
Plank for the 6 (CORE)
ACE & GARY or HINDU PUSHUP (Ace & Gary’s/CORE)
Plank- recover; recover
Circle of Trust
CoT- This week I had to last minute cancel a call with Blues Clues (to which I did 5 Penalty Burpees) because I double booked myself. It reminded me of one of my favorite Flush CoTs “When you say “Yes” to one thing, you are saying “NO” to something else” I struggle with this- and I find myself saying “yes” to the things I want to, rather than the things I need to.
Naked Man Moleskin
Naked Man Moleskin- 25 PAX is a lot to manage- thank you to Bear Spray for having my 6, assisting with lights and being a HIM. Thank you to Babyhands, Blues Clues, Webelos, Faceplant, ChainLink, BayWatch, and Glass Joe for coming from further west to join us today! Thank you to Chazz, Urban Cowboy, Dreamweaver, Hansel, Logjam, Uncle Buck, Scud, Motormouth, Captain Caveman, Swass, Cameron Frye, Syphon and Barbara for your continued patronage to the BEAR. Welcome back Gristle and Bellyflop!
Thank you F3 and F3 Naperville for “Freed to Lead”- I had a ton of fun!