07/29/2021 - The Bear - Self awareness
AO: The Bear
When: 07/29/2021
PAX:
Number of Pax: 5
Pax Names: Baby Hands, Cage Free, Nacho Libre, Ronda Rousey, Urban Cowboy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Buttermaker
Introduction
The Bear
Park in the BURR OAK DR. Parking Lot.
Thursday, 7/29/2021- 5:00 AM-6:00 AM
Join me for a @BabyHands pre approved BLACK DIAMOND workout.
You will be challenged and you may get some ideas on how you can help ordinary HIMs reach Black Diamond levels.
No Coupons necessary, and there will be little or no running.
If it’s raining, bring a towel.
If you’re a weight vest guy, go ahead and wear one.
Warm-O-Rama
-Quick Warm Up: Big Stretch / Motivators from 4 / Bear Crawl 20 yards.
I did my own personal extended pre-stretch at home before I arrived. Black Diamond is for the young, athletic and fit- they don’t need to waste time stretching.
The Thang
- Thang 1 –Merkins
Merkins :15 Rest One Minute :10
Plank Hold :15 REPEAT :10
½ way Hold :15 :10
¾ way Hold :30 :20
½ way Hold :15 :10
Plank Hold :15 :10
Merkins :15 __________ :10
2:00 1:00 1:20 4:20
- Thang 2 –Good Mornings
2:00
- Thang 3 –Pull-ups
Pull-ups :15 Rest One Minute :10
Dead Hang :15 REPEAT :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
Dead Hang :15 :10
REST :15 :10
Pull-ups :15 __________ :10
3:30 1:00 2:20 6:50
- Thang 4 –Bulgarian Split Squats
Right Leg
BSS :15 Rest One Minute :10
Straight Leg :15 REPEAT :10
½ way Hold :15 :10
¾ way Hold :15 :10 Switch Legs :15 /:10
Left Leg REPEAT Switch Legs :15 /:10
Right leg
¾ way Hold :15 :10
½ way Hold :15 :10
Straight Leg :15 :10
BSS :15 :10 Switch Legs :15 /:10
Left Leg REPEAT
4:45 1:00 3:10 8:55
- Thang 5 –Pike Push-ups (Carolina Dry Docks)
Pike Push-ups :15 Rest One Minute :10
Pike Hold :15 REPEAT :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
Pike Hold :15 :10
REST :15 :10
Pike Push-ups :15 __________ :10
3:30 1:00 2:20 6:50
- Thang 6 –Sit ups
Hollow Hold 2:00 2:00
- Thang 7 –Recline Rows
Rows :15 Rest One Minute :10
Dead Hang :15 REPEAT :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
¾ way Hold :15 :10
REST :15 :10
½ way Hold :15 :10
REST :15 :10
Dead Hang :15 :10
REST :15 :10
Rows :15 __________ :10
3:30 1:00 2:20 6:50 = 37:45
(Good Mornings and Sit ups are used as a vehicle of rest for today…)
- Thang 8 -(in the sand of the Volleyball Court)
10 Jump Squat, 10 Broad Jumps, 5 Sprints. Repeat a few times.
- Thang 9 – Walked a lap in the sand (good for strengthening ankles).
Circle of Trust
I never HC for BDs because I know I can not hang with the crowd that goes to the Black Diamonds. All skiers aspire to take a run down the Black Diamond. That is why self awareness is so crucial when skiing, if you bite off more than you can chew by going down a hill that you are not prepared for, you can get yourself into some serious trouble and risk injuring yourself or other skiers on the hill. I did not sign up to Q a BD because I thought I was ready to hang with the big dogs. Self awareness is my strong point! I signed up to Q a Black Diamond because they say, “C students make good teachers.” When it comes to fitness in the F3 crowd, I am the ultimate C student. I Qed the BD because I wanted to show the guys that are advanced, guys that the rest of us in F3 look to for Fitness leadership a workout routine that could possibly help beginners reach the Black Diamond level. Today’s workout hit every part of the body, relied on time under tension, demanded proper form to get through it, and can be tailored to help a novice improve as well as challenge the expert. IMO.
Skiing is a great analogy for F3 and accelerating. Everyone has to start on the start on the Green Circle hill (Nacho Libre told a great story today about what happened when he tried to bypass the Green Circle hill his first time ever skiing: see above regarding the importance of self awareness and not biting off more than you can chew). After you put in some time and effort, you move on to the Blue Square hill, etc, etc… I hope the above workout format can help fellow HIMs keep accelerating at a safe and steady pace.
Naked Man Moleskin
I had a great time today. Every time I get out to F3, I am reminded how great the HIMs are in F3 and how fortunate I am that I have gotten to know some of them well enough to consider them true friends.
The humbling moment for me today was while we were doing the most challenging part of the Carolina Dry Docks portion of the workout and, while I was absolutely focused and straining with all my might, Ronda Rousey, Nacho Libre and Baby Hands were carrying on a casual (and hilarious) conversation. I couldn’t believe it!
Sadly, Ronda Rousey could not make the Coffeeteria but everyone else made it. We had a great time with Cage Free and Urban Cowboy (regulars at The Bear who always welcome you and make you feel like one of the guys). We also had an uninvited guest who made things interesting (you need to make it to a Bear Coffeeteria to hear the full story). For those of you have not ventured out to The Bear- the park is probably the best all-around facility in all of F3 but the park plays second fiddle to the HIMs who frequent The Bear.