05/12/2021 - The Bear - Lincoln Games Day 3: B.E.A.N.I.E. B.A.B.Y.
AO: The Bear
When: 05/12/2021
PAX:
Number of Pax: 15
Pax Names: Bear Spray, Big Kahuna, Cage Free, Chazz, Cousin Eddie, Dorn, Ebeneezer, Tractor Beam, Urban Cowboy, Webelos,
DR Names: Brother Bluto, Redick, My Buddy
Number of FNGS: 1
FNG Names: Space Force, Mulva
QIC: Cousin Eddie
Introduction
We’re going to explore the space of one of our newest AO’s, The Bear. Let’s see what treasures we can discover together with a little pearls on a string workout. I’ve got the tunes. No coupons needed. HC in the thread.
The Scene: Looks to be in the high 30’s. When is May going to start feeling like May? Lincoln Games Day 3 so I was up early as I’ve got a bit of a drive to get to The Bear. Arrived at 4:15 ish to get in a 3 mile ruck which would also let me get a lay of the land since this was my AO VQ. But at the same time, I went into this Q with the thought to go with the flow and be spontaneous if necessary. Full disclosure: was working with a code brown situation. There is NO place to make a deposit at the Bear. NO place. I got back to the parking lot at about 5am. Had to distract myself….(think Fat Bastard from Austin Powers…) Started the music before 5:15am. Let’s go!
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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Yo-Yo vators from 5 – Riunite attempted this earlier in the week. I prompted the PAX on what to do when we reached 1 so this was successful.
Hillbillies (IC – 4 count) x 20
Moroccan Nightclub (IC – 4 count) x 30
Finkle Swings (IC – 4 count) x 14 each leg
The Thang
B.E.A.N.I.E B.A.B.Y
This is a pearls on a string routine. PAX mosey for an indeterminate amount of time. Stop and do one of the exercises as you make your way around the AO. I don’t remember everywhere we stopped but there were a couple highlights.
Moseyed to the baseball fields
Burpees (IC – 6 count) x 20
E2K (IC – 4 count) x 20 each side
Air Squats (IC – 2 count on Q down) x 20
Newton’s Cradle (IC – 4 count) x 20. We did these over by a bunch of exercise bars that will definitely be used in a future Q.
Imperial Squat Walkers (IC – 4 count) x 20
El Capitan (OYO) – deep lunge walk with back leg straight out, hands touch the ground inside forward leg. This was done up the side of the hill near the zip line.
Moseyed back over to the zip line. Each PAX took a turn on the zipline as PAX alternated doing the next 2 exercises
Breakdancer Merkins (IC – 4 count) x 20
Apolo Ohno (OYO) x 20 each leg is ½
Mosey over to the Fountain
Bodybuilders (IC – 8 count) x 20 – for time, I modified this to OYO x 10
Yul Brynner (OYO) – Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin to Chuck Norris Merkin. When we reached this point, we were by the entrance to the park between the park and the parking lot. It was almost time for Mary. So I demonstrated one set and then we did one set together. Some did another set for fun as we circled up by the flags.
Mary
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. We made it to Crunchy Frogs before 6am.
Circle of Trust
Announcements
Lincoln Games!
Frontline OCR
New region and AO
Prayers
We prayed for all those injured, suffering and sick.
Naked Man Moleskin
Appreciate the moment as the moment is unfolding. Mindfulness is more than meditation. The practice of being mindful is about being fully present of what we are doing and not being overly reactive to external forces. All you need to practice mindfulness is to have an open mind.
For example, notice the next time you use the word “should.” Investigate why you are using the word should and if something can or cannot be done about it. The more you think about this, the more open you will become to learning and the less you will be held to preconceived notions.
Lord, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.
Peace,
Cousin Eddie