05/01/2021 - The Bear - Back Blast
AO: The Bear
When: 05/01/2021
PAX:
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
Introduction
🐻Pre-Blast – The Bear – 5/1/21 – 6:30-7:30🐻
@channel
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
Warm-O-Rama
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
- Pullups/negative pullups/scapular retractions
- Inverted rows
- Superman
- Fast pull downs with band
- 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.