05/30/2021 - The Bear - BackBlast
AO: The Bear
When: 05/30/2021
PAX:
Number of Pax: 1
Pax Names: Ronda Rousey,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Buttermaker
Introduction
PreBlast
THE BEAR
Saturday, 5/29/2021 from 6:30-7:30 AM
As we cheer on our F3 brothers participating in (and probably dominating) the OCR, we’ll work the whole body, but this will in no way be a burner. We’ll do a bodyweight only easy groove to begin the long weekend.
7 Movements You Need For Full-Body Strength
1. Overhead Press
2. Overhead Pull
3. Horizontal Push
4. Horizontal Pull
5. Squat
6. Forward Flexion
7. Hinge
Leave your Coupons at home.
Warm-O-Rama
Mosey to the Jungle Gym area.
Stretch- reach to the sky, touch your toes
Windmills
Neck Stretch
Stretch Back
Stretch Shoulder
Dynamic Chest Stretch
Leg Swings
Elbow to Knee Twisting Jobbers
Trunk Twist, Touch Opposite Toe
Squat-Stand-Kick
Hand Walk Out, Ab Stretch, Calf Stretch
Bear Crawl (about 10-15 yards)
The Thang
Thang 1
Romanian Dead Lifts (55 each leg)
Thang 2
Ratio: 1 Pike Push-up, 1 Pull-up, 2 Merkins, 2 Recline Rows, 3 Squats
Did sets of 3, 3, 6, 6, 9 / 2, 2, 4, 4, 6 / 1, 1, 2, 2, 3 until the totals equaled 30 Pike Push-ups, 30 Pull-ups, 60 Merkins, 60 Recline Rows, 90 Squats.
Thang 3
Moseyed to Black Hawk Basketball Courts where we did
Sprints, Defensive Slides, Carioca, Back Pedaled… did 5 Hannibal Push-ups.
Repeated the above and closed with 3 sets of The Gas Station Ready Workout.
Thang 4
Moseyed back to parking lot
One set of 8 JAILHOUSESTRONG Neck routine
40 Calf Raises
One set of 7 JAILHOUSESTRONG Neck routine
40 Calf Raises
One set of 5 JAILHOUSESTRONG Neck routine
Thang 5
Hollow Hold (on and off) for 4 minutes
Circle of Trust
Each phase of your life, you find a new reason to workout, with new sets of goals- find your goals and your reason to workout and lean on F3 HIMS to keep you working toward those goals.
(This was a repeat of my COT Friday at Base Camp… Cut me some slack: As @Jah Jah Bings said so perfectly after his first ever F3 workout Coffeeteria, “Wait, Ronda Rousey is younger than me???? But he’s so wise!!!”) I only had one PAX and it was Ronda freaking Rousey! What could I tell him that he didn’t already know? So I repeated my COT.
We closed it out with an Our Father.
Naked Man Moleskin
I have a 5 day weekday 6:30 AM “Solo Mission” routine pretty well set. Thangs 1 ,2 ,4 ,5 sum up my Monday Solo Mission routine. Thang 3 was an abbreviated version of my Tuesday Solo Mission.
I assume most people know @Ronda Rousey. There are a lot of great guys in F3 and I guarantee that if every HIM in F3 Naperville were asked who’d they want as the sole PAX if they had to Q for just one PAX, every guy in Naperville would have Ronda Rousey on their short list of choices.
I had a great time today. Cold chillin’ with @Ronda Rousey is a great way to kick off your day.