The Bear BB – Field of Fun (not so much)

8 men showed up to work off those extra calories consumed from Thanksgiving and multiple rounds of leftovers.  We all ended up out of breath and sweaty from:

Warm-O-Rama

• Heisman with a hold X 10
• Michael Phelps X 10
• Oz Pigeon stretch
• Sobriety Sun Gods X 10 F and R
• Calf Stretches OYO, Upward Dog
• SSH IC X 20
• 5 Burpees OYO
• Mosey to short wall at front of school for more leg stretches OYO

THANG (at the practice field)

3 Cones – one for starting point, next one 20 yards down, last one 40 yards from second

Jog to first cone, then sprint to the far cone, backwards run all the way

• • • • Wide Merkins Double Count IC X10
      • Merkins Double Count IC X 10
      • Diamond Merkins Single count IC X 10
      • To the benches for partner dips (partner A holds legs – X 20) flap jack.

Return to field for: More sprints – this time with Burpees 10 at each end (3 rounds)

Return to benches for partner dips X 20.  To the wall for BTTW shoulder taps X 10 IC

Back to field for WMD as before this time all single count (3 rounds)

To benches for partner dips X 20.  To the wall for BTTW shoulder taps X 10 IC

Then – set cones 30 yards apart – lung walk to first cone, partner up for broken or regular wheel barrow to far cone, flap jack – back to middle cone, then lung walk back .  Return to benches for partner dips X 20.  Around corner for BTTW shoulder taps X 15.

Return to field for cool down round ¾ speed run to far cone with Burpees X 5 at both end.

Mary (done in the sunshine on practice field)

• American Hammers X 25 IC
• Nitric Oxide Dump – a 4 step exercise with toddler squats and 3 silly arm movements.
• American Hammers X 20 IC

Side note: all of the above exercises can be completed in Crocs, though it is not recommended.  (especially the 60 yard backwards run)

YHC closed in prayer – still out of breath.  Reminder: 1 Thessalonians 5:18.

In all, 75 Burpees, 160 Merkins, and a ton of sprints.  Thank you all for the push today – great work!  Also, thanks to Mr. Roboto for inviting me to my first F3 workout, The Bear, a little over a year ago.

McRib out!  Don’t be a LTO.