03/23/2022 - The Bear - The Bear Tabata
AO: The Bear
When: 03/23/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: MiaHamm
Introduction
Yes, it may rain tomorrow morning – This is a rain or shine group. That said, we’ll meet at the west side pavilion on Burr Oak Drive and stick to the pavement.
Bring your coupon and jump rope. This will be a full body burner with cardio. Don’t have a jump rope, that’s fine…just let us know in the thread and we’ll get you covered. HC in the thread and SYITG.
Warm-O-Rama
Good Mornings
Arm Circles
SSH to the song Thunderstruck(about 4 minutes 20 seconds), with 1 burpee each time you hear the word ‘Thunder’.
The Thang
Tabata style workout with alternating jump rope and exercise. Each round consists of 48 seconds of activity followed by 12 seconds rest. Exercises in order:
Merkins, Curls, Overhead Press, Big Boy Sit-ups, Dips, Bent-over Rows, Curls(inside grip), Chest Press, RDL’s, Shoulder Shrugs, Freddy Mercury’s, Superman’s, Blockees, Curls(reverse grip), Derkins, Squats, Carolina Dry-docks.
Mary: Boxcutters, American Hammers, LBC’s, Plank until 6 AM.
Circle of Trust
I was reminded while playing soccer last night with 13 other F3 PAX about the effects of positive reinforcement. This has probably been the most positive group that I have ever been involved in…ever. It reminded me of a story that I used to read to my kids at bedtime(sorry, I didn’t have time to look up the story, but recited it the best I could from memory):
‘As a group of frogs was traveling through the woods, two of them fell into a deep pit. When the other frogs crowded around the pit and saw how deep it was, they told the two frogs that there was no hope left for them. However, the two frogs decided to ignore what the others were saying and they proceeded to try and jump out of the pit. Despite their efforts, the group of frogs at the top of the pit were still saying that they should just give up. That they would never make it out.
Eventually, one of the frogs took heed to what the others were saying and he gave up, falling down to his death. The other frog continued to jump as hard as he could. Again, the crowd of frogs yelled at him to stop the pain and just die. He jumped even harder and finally made it out. When he got out, the other frogs said, “Did you not hear us?” The frog explained to them that he was deaf. He thought they were encouraging him the entire time.’
The moral of the story is that words matter. Both positive and negative words can have a huge impact on people’s outcome. I thank you all for the constant positive reinforcement on this journey!
Naked Man Moleskin
Lots of jump rope this morning! About 16-17 minutes worth. It was evident there were a few PAX that have done this way more than others. I’m convinced that Bear Spray used to be a boxer or something. The rest of us will keep practicing.
It was a cool, wet morning. Great to see a great turnout on the eve of The Bear’s 1 year anniversary.