10/22/2021 - The Bear - The Bear – A Little of This, A Little of That
AO: The Bear
When: 10/22/2021
PAX:
Number of Pax: 5
Pax Names: Bear Spray, Chazz, Dorn, Upper Decker, Urban Cowboy,
DR Names: 0
Number of FNGS: 0
FNG Names:
QIC: Sputnik
Introduction
It’s Friday at The 
! We will lift, we will move about the AO and, most importantly, we’ll leave you ready to hit all 24 workouts at F324 on Saturday!Bring:
Coupon
Warm-O-Rama
Motivators – IC – from 9
Rifle Carry your coupon to the snack area between the baseball fields. 5 penalty burpees if you drop your arms. No one dropped their arms – awesome!
The Thang
Thang 1 – The Ball Field
Arm circle – IC – 12 reps of each (forward, backward, seal claps, overhead claps) – Keep arms up between each exercise
Flutter kicks – 20 – IC
Merkins – on my down – 15
Run a lap around the infield
Urkins – on my down – 15
Run a lap around the infield
Durkins – on my down – 15
Flutter kicks – 15 – IC
Skull crushers – on my down – 15
Flutter kicks – 10 – IC
Leave coupons off to the side…mosey to the hill and over the hill to the base of the long side
Thang 2 – The Hill
Line up along the base of the hill and then run to the top
Burpees – 10 – IC
Big Boy Situps – 10 – on my up
Air squats – 10 – on my down
Run down the hill and repeat exercises at the bottom
Run up the hill and repeat exercises at the top
Run to bottom of the hill and then back up to the top (no exercise at the bottom) – repeat exercises at the top
Mosey back to the coupons. Pick up your coupons and rifle carry to the parking lot – 5 penalty Burpees if you lower the coupon. Once you get to the parking lot you can carry the coupon any way your prefer to the field adjacent to the parking lot where two cones were set up.
Thang 3 – The Field
Two cones are set up about 30 yards apart. Split into two groups of 3. One group travels with their coupons to the far set of cones.
Do the following exercises, run across to the opposite cone, repeat the exercises. Start with 1 rep each. Each round increases the reps by 1. Total of 7 rounds.
Shoulder press, Coupon squat, Blockee, Bent over rows
Mosey to the flags with your coupon and circle up
Mary
American Hammers – 15 – IC
LBC’s – 15 – IC
Leg Lifts – 15 – IC
Stargazers – approximately 15 seconds
Recover, Recover
Circle of Trust
When you set goals, break them into small increments to be accomplished daily or several times a week. This will give you accountability and make the goal manageable to ensure that you make progress every day and every week. Otherwise, at the end of 1 or 2 months, you’ll likely have made little progress and wonder where the time went.
Naked Man Moleskin
Thanks to the PAX that came out the day before F324. Good luck to Chazz who’s doing all 24 BC’s. Thanks to Urban Cowboy for having my 6. Upper Decker made his first post at The Bear. I hope he enjoyed the tour of this awesome AO! I had three goals today…lead the PAX in a solid workout, leaving no man where we found him; keep moving to stay warm and be mindful that the PAX are likely going to be attending multiple BC’s on F324. I hope the PAX feel that I accomplished all 3!