11/24/2021 - The Bear - Pre-Turkey Trot
AO: The Bear
When: 11/24/2021
PAX:
Number of Pax: 8
Pax Names: Barbara, Bear Spray, Brother Bluto, Chazz, Dorn, Full House, Mr. Nice Guy, Upper Decker,
DR Names: 0
Number of FNGS: 0
FNG Names:
QIC: Sputnik
Introduction
Start your Thanksgiving prep here with a solid 
! We’ll be focusing on upper body and core muscles. There will be minimal legs and light running. If you’re running a 
trot on Thursday, and looking to keep your legs fresh, this is for you. We will split our time between pavement and grass.You’ll need coupons and gloves.HC in the 
.
I was running late this morning. Pulled in to the parking lot at 5:11. The PAX helped me unload the sandbags and it was time to go!
Stated disclaimer and reminded the PAX to modify as necessary.
Warm-O-Rama
SSH – IC – 20
Good Mornings – IC – 10
Arm circles – IC – 10 (F/B/OH/SC) – keep arms raised entire time
Tappy taps – IC – 10
The Thang
The Thang
All reps done together.
Chest Press – 40 reps
Skull crushers – 40
Curls – 40
Bent over rows – 40
Shoulder press – 40
Coupon dips – 40
Grab a partner and one 25 lb sandbag for each pair. One partner carries the sandbag over their shoulders to the playground (about 1/5 mi) put the sandbag down, each PAX goes across the monkey bars. Then, the PAX that did not carry the sandbag picks it up and we mosey back to the coupons.
Repeat for 30 reps.
Thang 2/Mary
American Hammers – IC – 15
LBC’s – IC – 15
Flutter kicks – IC – 15
Big Boy Sit ups – IC – 15
Plank – alternating between normal and low until 6.
Recover, Recover
Circle of Trust
Taking on a challenge is like riding a horse…if you’re comfortable while you’re doing it, you’re probably doing it wrong. – Ted Lasso
Last night my wife and I started watching Ted Lasso and I heard the quote above which got me thinking about challenges. Whenever we take on a new job, a new project or any new task it’s often challenging. In fact, if it doesn’t challenge you in some manner – physically, mentally or emotionally – it’s probably not aiding in your growth or acceleration. We need to embrace the challenges to keep accelerating.
Naked Man Moleskin
Thanks to the PAX that joined me for this pre-Thanksgiving beatdown and to Dorn for having the 6. Usually when I Q, there is a lot of movement and running; however, I was running a turkey trot in Downers Grove on Thanksgiving and knew many other PAX were running turkey trots so I wanted to be mindful when designing this beatdown. I also wanted to keep the PAX together for a partner based active recovery. With these ideas guiding me, I focused on upper body muscles led in cadence while using a short mosey with sandbags to provide an active recovery. I hope the PAX enjoyed it as much as I did!
Also, I need to remember to remind the PAX that don’t make it to The Bear often to be mindful of the speed limit when driving down Ogden to The Bear…speed traps abound!
Finally, a special thanks to Wine in a Box for providing the Sandbags!