03/26/2021 - The Bear - The Bear – Part Deux
AO: The Bear
When: 03/26/2021
PAX:
Number of Pax: 16
Pax Names: Big Kahuna, Bootlegger, Bull Hurley, Cage Free, Cousin Eddie, Dorn, Fathom, Flush, Goldberg, Huffy, Riunite, Sputnik, Tractor Beam, Urban Cowboy, Webelos,
DR Names: Slick Back (LaGrange)
Number of FNGS: 1
FNG Names: Cage Free
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
Quick Mosey around the parking lot.
Circle up in parking lot.
Arm Circles Forward IC (count to 10)
Arm Circles Backwards IC (count to 10)
Seal Claps IC (to 15)
Overhead Claps IC (to 15)
Quad Stretch
Hamstring Stretch
Neck Rolls (first left, then right)
Mosey to the fountain
The Thang
Merkins Round the Clock
10 Irkins on Bench, 5 count rest
Rotate to the right and left hand up on Bench, right hand on floor, 10 count Merkins, 5 count rest
Rotate to the right, 10 Derkins with feet on Bench, 5 count rest
Rotate to the right and right hand up on coupon left hand on floor, 10 count Merkins, then 20 dips on the fountain
-Rinse and repeat cutting all of the reps in half – changing 10 counts to 5 counts and 20 count to 10. 10 Dips on the fountain.
SSH to 30 (straight count)
Mosey over to the Memorial
Abs Round the Clock
10 Big Boy Situps, 5 count rest.
Rotate to the left, 10 Crunches on the left side, 5 count rest.
Rotate to the left, 10 Big Boy Situps, 5 count rest.
Rotate to the left, 10 Crunches on right side, 5 count rest. 10 Turkish Get-ups.
-Rinse and repeat cutting all of the reps in half – changing 10 counts to 5 counts and 20 count to 10. 5 Turkish Get-ups.
Thang 2
Set up 7 cones from the base of hill all the way to the top. Start at the first cone with 10 Merkins, then bear crawl to the next cone, 10 Merkins, then bear crawl to the next cone, 10 Merkins…etc. all the way up the hill. At the seventh cone, do 10 Merkins and then switch to 10 Big Boy Situps and head down doing Crawl-Bear, stopping at each cone performing 10 Big Boy Situps. 70 Merkins and 70 Big Boy Situps Total.
Mosey to Tennis Courts
Thang 3
11’s at the Tennis Courts
Burpees at one end, Leg lifts at the other. Start with 10 burpees, 1 leg lift.
We got through about 6 Burpees, 5 Leg Lifts and then headed back with a quick mosey to the Flags.
MARY:
-Heel Touches IC to 50
-High Plank, Low Plank, One Elbow Up, Then the other elbow up, High Plank again, then one foot over the other, then switch, then High Plank, Right Hand up… 0600.
Circle of Trust
“Don’t give up on the Almighty EH”
Just wanted to talk a little bit about we should not be afraid to say yes to things that are faith are calling us to do. We focus a lot on EH’ing other men into F3, to share with them the awesome group that this is and help them to recognize their state of “Sad Clown,” but how often do we realize and answer the call of something bigger than ourselves calling us to step out from our comfort zones and say yes to something we’re unsure or nervous about in life.
Naked Man Moleskin
N/A