10/27/2021 - The Bear - BEAR DOWN – Moving Minutes to Hours to Days…
AO: The Bear
When: 10/27/2021
PAX:
Number of Pax: 9
Pax Names: Brother Bluto, Chazz, Daisy, Dorn, Nacho Libre, Sputnik, Urban Cowboy,
DR Names:
Number of FNGS:
FNG Names:
QIC: Blues Clues
Introduction
I pulled into the parking lot and Daisey was the lone PAX working some EC not on a run but with some new rope work against the light pole. Real Talk, beast mode on the EC for some BEAR Down to follow…
Warm-O-Rama
SSH x 15
Tie Fighters x 7 (Forward/Backward)
Tappy Taps
BEAR Down (Run in Place, Choppy Feet and on Q’s “BEAR Down” drop to a Burpee and return to feet chop)
Mosey with coupon to nearby building structure…
The Thang
THANG #1 BEAR DOWN – COUPON WORK
- B – Blockees
- E – Extended Curls (Curls and make sure you get the full extension Boyz!)
- A – Antonio Brown’s
- R – Reverse Curls
- S – Squat Thrusters (Get deep on the squat, chest up, full elbow extension on coupon Thrust at the top)
*1st Set 10 Reps of each exercises, 2nd Set 20 Reps, AMRAP sets til Q says stop
THANG #2 BEAR DOWN – BEAR WORK
*We mosey’d in two lines to nearby hill
- Bear Crawl to Burpee Hill Repeats – PAX Bear Crawl up hill, do 10 burpees, Run down, repeat. We cranked it up to 15 at one point and down to 5 at another. (10 Min AMRAP)
- Wounded Bear Crawls – Ran to other side of hill, formed a circle and did Wounded BEAR Crawls (2 min AMRAP)
- Bear Crawl Indian Run – We ran back to other side of hill again, mosey’d about 100 yards and then did a Bear Crawl Indian Run along the path back to our coupon spot.
THANG #3 BEAR DOWN – MORE COUPON WORK
- B – Blockees
- E – Extended Curls (Curls and make sure you get the full extension Boyz!)
- A – Antonio Brown’s
- R – Reverse Curls
- S – Squat Thrusters (Get deep on the squat, chest up, full elbow extension on coupon Thrust at the top)
*1st Set 10 Reps of each exercises
Circle of Trust
I had about a 30 minute drive to the AO today and a few things ran thru my mind for this CoT…
#1 – Mike Ditka Quote
“I lift some weights and a I do a lot of stretching.”
As an English major I thought about this metaphorically. We all know lifting weights has benefits. This is good. However, when you do all the other stuff like a lot of stretching, nutrition, sleep, etc…this is great. The PAX that perform all the “other stuff” are the ones who can turn more good into great. This is a being a true HIM.
and…
#2 Brad Stulberg Quote
“Start with minutes, move to hours, and eventually that will turn into days”
To achieve a break through in something extraordinary it takes time. The first step is to start and simply build off that. You’re having a bad day, start with having a good minute, then a good hour, then eventually that day will turn into a good day and more will follow. Whatever “that” positive habit or goal is, start with minutes, move to hours, and eventually that will turn into days. This quote is from this book I’m currently reading right now “The Practice of Groundedness: A Transformative Path to Success That Feeds – Not Crushes Your Soul”
BEAR Down.
Prayers.
Naked Man Moleskin
Nacho Libre and Urban Cowboy may have sold me on a pair of Solomon Speedcross shoes! I’ve been wearing the Asics Keyano’s every day for about 5 years. I wear them through the winter, summer, whatever.
Either way, what’s on your F3 Holiday Shopping/Gift List this year? Theragun? New Rucksack? Better Form? 🙂