08/27/2021 - The Bear - King of the Hill
AO: The Bear
When: 08/27/2021
PAX:
Number of Pax: 11
Pax Names: Barbara, Baywatch, Brother Bluto, Chazz, Cousin Eddie, Flush, Jah Jah Binks, Urban Cowboy,
DR Names: Stinger, Shrugs, Shoeless
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Some unfinished business to be completed at the Bear tomorrow. No Coupons needed but don’t think it will be easy. It’s a slow burn and you will be better for it. All surfaces will be covered.
HC in the thread!
The Scene: Mid 70’s, cloudy, more gloom is coming. I arrived at 4:45am, not a soul in sight. I ran over to the tennis courts to set up my cones. Scoped out the direction of the hill and headed back to do some stretching. Chazz pulled in as I was in a deep pigeon stretch. He thought, “oh crap, someone killed Cousin Eddie.” As all he saw was my car and my orange hat in the dark.
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 over to the Hill
The Thang
THANG 1 King of the Hill
Triple Nickel – 5xMountain Merkins IC (6 count), bear crawl up the hill, 5xBurpees IC (6 count) crawl bear down the hill, Repeat 5 times
Everest – Lunge then Squat your way to the top, reverse lunge and squat your way back down
Quadraphilia – 4 minutes – run down the hill forwards and up the hill backwards
Rebel Run over to the Tennis Courts
THANG 2 Merkin Tennis
The warmup and Thang 1 took up most of the time but we still had about 5 minutes before we had to head back to the flags so I reduced the merkins to 1, then 2, then 3, and so on.
DMC – Duck walk, Merkin, Crawl bear – Duck walk to near baseline, 5 merkins, crawl bear back to start. Duck walk to near service line, 10 merkins, crawl bear back to start. Duck walk to net post, 15 merkins, crawl bear back to start. Duck walk to far service line, 20 merkins, crawl bear back to start. Duck walk to far baseline, 25 merkins, crawl bear back to start. Duck walk to other side of court, 30 merkins, crawl bear back to start.
YHC made it to the third line before I called it and we did another Rebel Run back to the parking lot for…
Mary
This routine is a great go to for Mary because it is easy for me to remember and I can modify it as needed. Since there wasn’t much time left, we did 1 and 4. Was about to start 2 when my alarm went off for 6am.
Bruce Lee – 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. (4 count) IC x 20 reps.
Circle of Trust
Announcements
Naperville Foundation 5K Sept 26
Iron Pax – Week 0 starts next week
FMSC – signup to pack food on Sept 8th
Prayers
Ticker Tape
Continued recovery for Leuben’s daughter
Afghanistan
Tennessee
Naked Man Moleskin
He who has never learned to obey cannot be a good commander. —Aristotle
We talk a lot about leadership and leading and Qing and filling the Q sheet. But there is something to be said about leading too much. Every chance I get I talk about the 10-15% rule. Q to post ratio. 805 posts, 95 Qs. That’s where I am at. 11% For every 10 posts where you follow, you should lead one. Learn to lead by learning to follow.
Every time I post, I try to learn a little bit more about myself and all of you. Challenge yourself to do more to find that sweet spot for yourself.
Lord, thank you for helping us wake up and come out to get our bodies, minds and spirits prepared for the day. I pray you watch over all of the men of F3, their families and on all those they have an impact.
Peace,
Cousin Eddie