05/21/2021 - The Bear - Bar Crawl
AO: The Bear
When: 05/21/2021
PAX:
Number of Pax: 8
Pax Names: Cage Free, Chazz, Cousin Eddie, Patchouli, Space Force, Urban Cowboy, Yul Brynner,
DR Names:
Number of FNGS: 0
FNG Names: Jah Jah Bings (not an FNG)
QIC: Cousin Eddie
Introduction
We will take a trip to some bars.
We will climb a hill.
We won’t push any cars.
But you will still get your fill.
No coupons needed. HC in the thread.
The Scene: Finally hitting 70 degrees in the gloom! Woke up at 4am. Didn’t fall back asleep. Out the door and arrived before 5am to do a little set up. Placed 2 coupons under each pull up bar and attached a band to the challenge ladder for the workout then headed over to the regular parking lot. There was one car there. Didn’t think anyone was in it but as I planted the flag and started the music, Urban Cowboy sat up Frankenstein-style. He must have been napping. More cars rolled in. We circled up. Chazz informed me he was phoning it in this morning. Jah Jah arrived right at 5:14am. Ready to roll!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 10
Bat Wings x 10 (arm circles forward, arm circles backward, seal claps, overhead claps)
Monkey Humpers IC (4 count) x 20
Rebel Run to the Iron Mountain Forge 10-Station Fitness Center (yep it has a name). The rebel run is just me renaming the indian run. It’s a personal preference thing.
The Thang
THANG 1 Bar Crawl
Partner up – One partner will do AMRAP exercises on the bars while the other does Bearpees down one side of the parking lot and then Bone the Fish back the other side. Flapjack. Once each PAX has a turn at one station they move to the next empty station. Stations include:
Situps
Pullups
Knee tucks
Dips
Dead Hang
Traveling Irkins
Traveling Derkins
Leg lift/stretch
Rows
Tricep extension with band
Future modification for this would be to make this AMRAP to failure and then move to another station instead of staying at the same station until your partner returns. Depending on the number of PAX, this should work just fine. We did 2 circuits of the parking lot before moving onto the next Thang. We had 4 minutes before we had to head back for Mary so we did one thing at the hill.
THANG 2 King of the Hill
Quadraphilia – 4 minutes – run down the hill forwards and up the hill backwards
Rebel Run back to the flags. I started this off way too hot so we didn’t stay together very well
Mary
Bruce Lee x 20 IC – 1-Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s
Circle of Trust
Announcements
La Luz in Aurora opening 5/24!
Prayers
Silent intentions from our hearts and minds.
Naked Man Moleskin
My son starts drivers Ed next week. Where has the time gone? And today is the 41st anniversary of The Empire Strikes Back. Again, where has the time gone? I was so focused on the original anniversary which is May 25th (Q at Iron Lion) that I also inadvertently Q’d today as well. Weird coincidence. Anyways, I hope everyone enjoyed today’s workout. I put off putting it together until the last minute because this past week has been very busy. It has been an uphill struggle since Monday morning. I’m trying really hard to stay focused and not get distracted by all the little things that get in the way. I don’t think I’m doing the best job at that. But it’s important to make the time to plan your workouts. Let’s end with the Lord’s Prayer.
Peace,
Cousin Eddie