• When: 2018-08-02
  • QIC: Deadstick
  • The PAX: Dance Mom, 6-foot Under, Ebert, Tailpipe, Brainiac


Walking the Bear @TheStand

Conditions: Cloudy and muggy 78 degrees.

The Thang:
No FNG’s
Disclaimer
Prayer
Pledge of Allegiance

Warmup – YHC didn’t wake up until the alarm went off this morning so was not entirely awake. Started warmup and didn’t plan on Merkins Between, but they were demanded by the PAX after the first exercise, so of course, I accommodated them. – Increment One Merkin after Each Exercise

  • Through the Tunnel (Merkin requested)
  • Windmill (2 Merkins)
  • Side Straddle Hop (3 Merkins)
  • Little Baby Arm Circles (15 Fwd, almost forgot the 15 Rev. – 4 Merkins)
  • Overhead Clap – (5 Merkins)
  • 8 Count Turn & Bounce – (6 Merkins)
  • Imperial Walker – (7 Merkins)
  • Squats – (8 Merkins)
  • Flutterkicks – (9 Merkins)
  • American Hammer – (10 Merkins)

Walking the Bear!

Mosey to the block pile and get a block and assemble at the nearest light pole. Tailpipe managed to find a block with an active hornet’s nest in it so had to put it up and get another one. Luckily, no one got stung!

YHC was going to use the grass as it’s usually easier on the tailbone for ab exercises, but the rain made the shoulder of the road pretty wet, particularly where the curb cuts were located, so we decided to use the roadway for our bear crawls and ab exercises.  PAX teamed up in groups of two and one PAX would farmers carry the two blocks while the other would bear crawl to the next light pole, hence the term “Walking the Bear”. At each pole the PAX would switch positions. The poles are about 50 yards apart, so it was a good distance to get a good workout bear crawling that distance.  At each pole the PAX did 15 reps of 4-count ab exercises OYO as follows:

  • First pole: 15 LBC’s
  • Second pole: 15 BBSU
  • Third pole: 15 American Hammers
  • Fourth pole: 15 Iron Crosses (Turn around and head back toward the flag)
  • Fifth pole: 15 Flutter Kicks
  • Sixth pole: 15 Reverse Crunches
  • Seventh pole: 15 Heel Touches
  • Eighth pole: 15 Freddy Mercury’s

Mosey back to the block pile and put up the blocks. We had two minutes left when we circled up, so to give everyone their money’s worth we did 10 Burpees OYO to finish up.

Count-O-Rama
Name-O-Rama
Announcements:

  • August 4, (this weekend!) Sweet Baby O, F3/FiA 5K, Register through RunHard
  • August 4, (this weekend!) YMCA Sprint Triathalon
  • August 11, 811 Run weekend after now $18.11
  • August 25, Stomp the Swamp 5K, there is a rucking division this year
  • September 7-8, BRR teams are looking for replacements. Contact Tailpipe.
  • October 4, @F3TheStand First Anniversary
  • November 3, City Ruck Tour – Enduring Warrior
  • November 10, Run Hard John Flanagan (Cheech) 10K
  • November 17, Hairy Bison, Harbison State Forest
  • Thanksgiving!
  • December F3 Christmas Party

Prayer Requests:

  • Brainiac & Carley
  • 6-foot Under

BOM
Prayer