04/10/2021 - The Bear - Grin and Bear It
AO: The Bear
When: 04/10/2021
PAX:
Number of Pax: 12
Pax Names: Cade McNown, ChainLink, Chazz, Dorn, Ebeneezer, Flush, House Arrest, Yul Brynner,
DR Names: Brother Bluto, Hungry Caterpillar, Misty May, My Buddy
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey down the middle of the park and finish the loop on the southeast quarter of the park.
Arm Circles Forward IC (count to 15)
Arm Circles Backwards IC (count to 15)
Shoulder Stretch – arm across body
Neck Rolls (to the left first, 5 rotations, then the right)
Quad Stretch
Hamstring Stretch
Pigeon Stretch
Mosey over to the Basketball Courts and the Sand Volleyball Court.
The Thang
Thang 1
Start on the far basketball court at Blackhawk Park. Partner up.
REVERSE DORA – partner Bear Crawls
300 Air Squats, partner moving does Bear Crawl the length of the basketball court and back
200 Big Boy Sit-Ups, partner moving does Lunge Walk the length of the basketball court and back
100 Hand Release Merkins, , partner moving moseys the length of the basketball court and back
Hold Plank for the Six and/or help out the Six to finish.
Thang 2 (5 cone setup on two courts)
Shuttle Run – line up at end line, Free Throw Line, back to end line, half court line, back to end line, other Free Throw Line, back to end line and other end line, back to end line. Must touch fingers to the ground in order for it to count. After each round, top 2 from one court moves up and bottom 2 from other court move down. 2 rounds.
Thang 3
7 of Diamonds at bases.
Round 1: Bobby Hurleys (7, 14, 21, 28)
Round 2: LBCs (7, 14, 21, 28)
Round 3: Bonnie Blair’s (7, 14, 21, 28) {each leg is 1}
Round 4: Flutter Kicks (7, 14, 21, 28) {IC}
Thang 4
SE Wall on building at middle of baseball fields – walk on hands towards the right with feet as high up on the wall as possible, one time through.
MARY:
Hold Plank in various positions.
Finish at 0730.
Circle of Trust
Just explaining to the PAX that I just wrapped up three Qs in a row, which was a first for me. As much as I have been feeling overwhelmed and probably need a break…sometimes you have to forge ahead when you feel like you have all these demands or needs being placed upon you and all you want to do is unplug, check out, and disconnect. The reality though is that God is preparing you for some great challenge and you never know when it’s going to come. We all are Iron sharpening one another in preparation for whatever that might be. It’s spontaneous and you won’t know when it’s coming until it’s here. Keep the forge hot and hammering that Iron!
Naked Man Moleskin
N/A