06/25/2021 - The Bear - You can do one more…
AO: The Bear
When: 06/25/2021
PAX:
Number of Pax: 6
Pax Names: Barbara, Chazz, Nacho Libre, Riunite, Ronda Rousey, Shirley Temple,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Buttermaker
Introduction
PreBlast
The Bear
Friday, 6/25/2021 at 5:15 AM.
Park in the Parking Lot on Burr Oak Dr. between Chestnut Ave. and Plaza Dr.
See map in thread.
Accelerate
We’ll work every part of the body and we’ll push hard.
If we use Coupons , each guy will need two.
Bring 2 Coupons. If you have one Coupon, we have you covered! Please bring more to share if you got ’em to spare.
HC in thread. 
Warm-O-Rama
Core principles. Disclaimer. Count-o-rama, each HIM announced his F3 name along with count off (I stole that move from Baby Hands).
Stretch- reach for the sky, touch your toes, crouch squat.
Motivators from 4… That’s right! From 4… Everyone was sufficiently warmed up. 4 is plenty!
Thang 1 includes 7 exercises, each exercise would be done in a 4 minute window and done to exhaustion with a short recovery and then done to exhaustion again, repeat until the 4 minutes were up (I reminded the PAX that when asked to do an exercise to exhaustion, we often have a number in mind and we stop at that number. Today, I asked each HIM to, not only reach their number, but to do one more). There would be a 45 second break between each exercise. I explained the upcoming routines to the PAX before we began because once the clock started, there wouldn’t be time to explain.
The Thang
Thang 1: Each exercise was done in 4:00 increments.
1.) Merkins to exhaustion… not so fast! Once we reached exhaustion, we kept doing Merkins from our knees to exhaustion. We’d rest for a few seconds and we’d repeat the above. We cycled through this process until the 4 minutes were up.
2.) Romanian Deadlifts: We did these together- 20, 15, 5, 2 each leg and time ran out.
3.) Group 1 did pull-ups to exhaustion, rested and repeated until the 4 minutes were up. Group 2 did the same with Recline Rows.
4.) Squats- we each did as many as we could in 4 minutes. We focused on ass to the grass and all the way up for each and every squat.
5.) Carolina Dry Docks- same format as we used for Merkins. Carolina Dry Docks work your shoulders pretty well… if you’re unwilling or unable to do handstand push-ups, I strongly recommend Carolina Dry Docks.
6.) Hollow Hold- 4 minutes: hold :45, rest :15, repeat… :30/:15/:15/:30/:30. I began doing Hollow Holds a few weeks ago because I thought they’d be a way to ease into an ab routine. It is no way to ease in to anything! Hollow Holds are a bear.
7.) Group 2 did pull-ups to exhaustion, rested and repeated until the 4 minutes were up. Group 1 did the same with Recline Rows.
Thang 2
Neck exercise followed by calf raises until we hit 6:00 AM.
Circle of Trust
Age is just a number. There are a many HIMs throughout F3 who consistently impress me and I mentioned a few of them by name today. I mentioned that I’ve had the pleasure of working out next to Bob Ross who is a proud member of the RESPECT! RESPECT! Club and he outperformed me in each and every exercise we did together. I also mentioned Belichick, who is also in the RESPECT! RESPECT! Club and I know for a fact that he’d be in the highest rankings of totals of Merkins and Pull-ups if F3 Naperville were to ever have a competition. Finally, I mentioned a HIM who, shockingly, is a member of the RESPECT! Club- Hootie. That guy looks more like a Hollywood action movie star than a suburban dad. He is my age and I am always impressed to see him out perform guys 15 years younger than us… guys who are extremely athletic and 15 years younger than us!
These guys are perfect examples of the importance of accelerating. Don’t work to just maintain, if you do, you’ll likely decelerate. Push to keep accelerating in your workouts, at your job and in your relationships.
We closed out the CoT with an Our Father.
Naked Man Moleskin
A special thanks to Chazz for coming out to Site Q even though he’s banged up. He brought the speakers for the tunes, he kept us on pace and in check as well as doing the entire workout regardless of his aching back.
I was glad the lightning had subsided by 5:15. We were able to venture out from under the gazebo into the refreshing light rain to do some Pull-ups and Recline Rows. I recently asked Nacho Libre how I could improve and increase my pull-ups. I asked him because Nacho can do about a million pull-ups and I figured he’d be able to give me good advice. Like most great advice, his was concise: “Do more pull-ups and do them more often than you’re doing them.”
I try to do a pulling exercise for each pushing exercise I do, and I incorporate this into most of my Qs.
I have a few resources I use to try to keep myself informed when it comes to exercising: Jeff Cavaliere’s ATHLEAN-X website, The Kavadlo brothers’ articles and fellow F3 HIMs. Jeff Cavaliere offers many great tips but his videos on proper form are great. The Kavadlo brothers generally talk about body weight exercises and they advise folks to fit in the following exercises equally throughout each week:
1. Overhead Press
2. Overhead Pull
3. Horizontal Push
4. Horizontal Pull
5. Squat
6. Forward Flexion
7. Hinge
My exercise routine has been consistent over the past few months- I keep it simple and I ask F3 guys who clearly know what they’re doing if I have any questions about outside sources.
Try to get out ITG as often as possible. The comradery is second to none.