05/19/2021 - The Bear - No Idle
AO: The Bear
When: 05/19/2021
PAX:
Number of Pax: 11
Pax Names: Bear Spray, Cage Free, Chazz, Derelicte, Dorn, Flush, Space Force, Tractor Beam, Urban Cowboy,
DR Names: Brother Bluto, 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
Warm-A-Rama / Stretch-A-Rama
Dynamic mosey around the parking lot: forwards run, skip for height, skip for distance, buttkickers, high knees, carioca one way, then the other, backwards mosey.
Circle up in parking lot.
Arm Circles Forward IC (count to 10)
Arm Circles Backwards IC (count to 10)
Annie IC (count to 20)
Calf Stretch in Downward Dog position
Pigeon Stretch
Hamstring Stretch
The Thang
Mosey over the fountain.
Thang 1
1st Triangle of Pain:
Prisoner Kneel to Stands – 25 rep count
Hydraulic Planks – 25 rep count
Bonnie Blairs – 25 rep count – each leg is ½
Mosey over to the grassy field north of the fountain.
2nd Triangle of Pain:
Mountain Climbers – IC count for 25
Plank Jacks – IC count for 25
Jump Squats – 25 rep count
Mosey over to the large shelter.
3rd Triangle of Pain:
Imperial Walkers – IC count for 25
Heel Touches – IC count for 25
Shoulder Taps – IC count for 25
Thang 2
Each PAX to a bench:
50 Step-ups
50 Dips
50 Step-ups
50 Dips
Thang 3
Mosey back to the fountain.
Shoulder Tap Derkin Variation: 1 Rep = Plank, Derkin, Right Shoulder Tap, Left Shoulder Tap, –> counts as 1 rep. 10-15 Reps. 4 Count Cadence.
Mosey to the bathroom building – Wall Sit for 90, 45 second rest, 60, 30 second rest, 30, 15 second rest and then 15. TAKES ROUGHLY 5 MINUTES.
MARY:
-Alphabet with Legs
-High plank for 20 seconds till 0600.
Circle of Trust
“Simple but effective”
Encouraged the PAX to get out there and Q – not that difficult – the first time is scary, but it gets loads easier as you go along. Keep it simple and effective, and the PAX will be pleased for a solid workout. I kept the rep count pretty consistent throughout this bodyweight burner in order to demonstrate that you don’t have to make something overly complicated with rep counts to make it a good Q.
Prayers for Soybean’s father who has COVID-19.
Naked Man Moleskin
N/A