The Bear – Learning to Walk

A lighter showing with a PGA event in town (or is it the Dogwood 2 Man?) and others lacrossing or St John’sing, but we still had 6 hungry New Bern pax with a side of Cary show up for McRib’s walking lesson, or learning to walk lesson.  With no FNGs we jumped right in to…….

Warm O Rama

• Windmills IC X 20
• Michael Phelps IC X 20
• Downward Dog Calf Stretches OYO
• Vajrasana yoga pose w/Sun Gods IC X 10, plus Reverse X 10
• Side Straddle Hops IC X 20

Mosey to practice field for …..

The Thang – Having watched our children learn to walk the past couple of years, it’s pretty amazing the strength and balance they have before they are actually mobile in the upright position, which led to some Toddler Squats and a bunch of crawling around today. 

• Partner up, Introducing…….. Alternating Toddler Squats (a bottomed out squat, all weight on heels, while holding partner’s hands for balance) X 10
• Army Crawl (regular crawl once exhausted) across field ATS X 10, 30 Sumo Squats, 30 Squat Jumps
• Bear Crawl (regular crawl once exhausted) back across field ATS X 10, 20 Sumo Squats, 20 Squat Jumps
• Army Crawl (regular crawl once exhausted) across field ATS X 10, 30 Sumo Squats, 30 Squat Jumps
• Bear Crawl (regular crawl once exhausted) back across field ATS X 10, 10 Sumo Squats, 10 Squat Jumps

Mosey to front of school where wall is about waist high for ……..

Flerkins (Fly Away Incline Merkins) Standing a few feet from wall with legs straight, fall slowly into wall, allow chest to touch wall, then push off to upright (this is the flying part) X 75.  Someone improvised with a clap after push off, Faulkner? a nice touch.

Mosey to steps at side of school for….

Calf Raises X 150

Then walk to wall for

5 rounds of BTTW, first 4 with either a press X 5 or shoulder taps X 5.  Then last round with a down the line 20 count.

Mosey to front for…..

Mary

• Freddie Mercurys X 25
• Heel touches (out to the side) X 25
• LBCs X 50
• Heels to heaven touches X 30

COT/Announcements

Papa Smurf of F3 Greenville passed away on Thursday after an ALS diagnosis less than 1 year ago, so please remember our brothers in Pitt County.  He was a pillar in the community, a mentor to many, and a friend to all.  Roboto, Deuce, and myself saw him at our Ruck Tough in Fort Macon (Roboto went up and talked to him) and we all carried an extra 5 lbs. brick that night in honor of him. YHC closed in prayer.

Great work today gentlemen, truly an honor to lead. This one looked good on paper and turned out tough.  I appreciate everyone pushing themselves, which helps me push myself.

Don’t be a LTO….. McRib

Papa Smurf – “Know that your life matters to many, so do good works, laugh everyday, and press on.”