05/01/2021 - The Bear - Back Blast

AO: The Bear

When: 05/01/2021


Number of Pax: 11

Pax Names: Baywatch, Chain Link, Ebeneezer, Glass Joe, Moonlight, Urban Cowboy,

DR Names: Brother Bluto, My Buddy, Jar Jar Binks

Number of FNGS: 2

FNG Names: Ghost Pepper, Brazilian

QIC: Glass Joe


🐻Pre-Blast – The Bear – 5/1/21 – 6:30-7:30🐻


If you haven’t made the trip out the eastern most side of F3 Naperville, tomorrow’s a great day to do it. It’ll be perfect workout weather at sunny and 43°.  No coupons necessary, we will move around a little and then focus on one of the most important muscle groups that gets neglected too often.

HC in thread below!

Rolled in at 5:10am….Beautiful day at The Bear, 43 degrees and sunny, light winds

Full disclosure given, happy to see 2 FNG’s present


SSH in cadence to 30

Arm circles forward and back in cadence to 10

Independent back stretches

The Thang

Thang 1

Mosey .6 miles around the AO to monkey bar area

5 Stations

  1. Pullups/negative pullups/scapular retractions
  2. Inverted rows
  3. Superman
  4. Fast pull downs with band
  5. Slow standing rows with band

Exercise at each station for 45 seconds, move to next within 15 seconds.  Once all stations complete, we did a 1/4 run.  We completed 5 rounds.

Thang 2

Run to center  shelter and complete 10 burpees, 15 in cadence dips on picnic tables, and 15 in cadence irkins.

Mosey back to flags

Ring of fire:  american hammers, merkins, burpees, toes to the sky, freddy mercury, heel taps, LBCs

Recover, recover

Circle of Trust

Be good to yourself…give yourself a break.  In this fast paced world, it’s very easy to feel like you’re not doing enough for your family, your work, your friends, etc.  Sitting on the couch to watch a show or letting your kids play a video game is almost frowned up.  If your engaged in taking care of everything that’s important, and have a nice balance, don’t beat yourself up.

Naked Man Moleskin

I was a little taken back with the 4 extra people that showed up today (only 7 HCs), I need to remember to prepare for anything.

Stations were a little sloppy…Moonlight made sure to let me know that.

Couldn’t find my speaker this morning, music on the phone isn’t the same.

Great mumblechatter today. 11 is a great number for a workout.

There was some merlot spilled today…one of the greatest compliments a Q can receive…you know who you are.

Coffeeteria was excellent, laughs were had with a bunch of good dudes.

Leave a Reply