04/03/2021 - The Bear - Quadraphilia Escalator at the Bear
AO: The Bear
When: 04/03/2021
PAX:
Number of Pax: 7
Pax Names: Cage Free, Dorn, Hootie, Urban Cowboy,
DR Names: Brother Bluto
Number of FNGS:
FNG Names: Gene Parmesan
QIC: RoachCoach
Introduction
Sunny and 40° at 0630 startex when YHC opened with our 5 core and disclaimer to 6 HIMs on RCs AO VQ at The Bear!
An air of apprehension grew as YHC rolled out the plan for the next hour to the 6 PAX circled around this stranger to this AO, LOL, but we jumped into it and off we went!
Warm-O-Rama
WoR
- Motivators from 10
- 8 Count Bodybuilders
- Abe Vigoda
Coupons up and we Mosey in cadence for a quick Pearls on a String with Blockies & Block-a-Billies to our Thang 1
The Thang
Thang 1: Pentagon Escalator with 5 Stations
- 10 Blockies
- 10 Blockies, 10 Primal Thrusters
- 10 Blockies, 10 Primal Thrusters, 20 Coupon Reverse Lunges
- 10 Blockies, 10 Primal Thrusters, 20 Reverse Lunges, 30 Derkins
- Then back down the escalator
Coupons up and we Mosey to the Hill for Thang 2: Quadraphilia
- Bernie Sanders up the hill
- 10 Copperhead Squats
- Run down hold plank for the 6
- Rinse & repeat till 7:45 (2x)
Coupons up & Mosey back to Flags for 6Mom
Circle of Trust
6Mom
- Blade Runner to 11
- Louganis BigBoys to 23
- Coupon FlutterKicks to 33
- Swimmers to 45
- Quick butterfly groin stretch 3 count
- Heel Touches to 23
Recover Recover!
COT
- Strive to be a virtuous leader, there are too few in our communities
- Hug your loved ones, often, deeply and with intention
- Dig into the Q-Source! This is truly more than a workout and there is intentionality to all we do.
Prayer
Dear lord, thank you for the opportunity to gather and grow with these men in the gloom. Grant us the strength, the motivation and the fortitude to act upon our lessons learned and share what we have with others. Lead us in your wisdom and keep us in your grace as we strive to improve ourselves and impact our communities. Heavenly Father please keep Jamerica, his M and his family in your loving grace & those in our hearts in your grace as well…In Jesus name we pray
-Amen
Naked Man Moleskin
YHC failed to make it out to The Bear during our Black-Ops and have carried a bit of guilt with that. So I arrived 30 minutes early to scout this beautiful AO and finalized my plan.
I pulled this workout from one I doled out almost exactly 1 year ago today amidst the “Dark Post Days” of the pandemic. It was a burner then that I had to modify down for tine, forced then to scratch Thang 2. So with the full hour today, a bit of early modification ae were able to work in at least a little Quadraphilia at the hill and explore more ground!
Our travel from WoR to Thang 1 & 2 I had planned to be a Coupon Mosey but while calling out a cadence. Didn’t realize how taxing that was so stopped calling when we reached out first stop and didn’t call cadence again when on the move.
We all pushed hard through this burner and by the time I called “Recover, Recover” I was straight-up gassed and had to dig deep to stay the course for COT
Thank you to the men for joining me on this beautiful morning!
Happy Easter!