Great day at the Bear. We had our first real taste of warm weather, and a workout that brought the sweat. Today’s theme was centered around 4 S’s – Sandbags, Squats, and Sprints with Shane. With no FNG’s we got to work
Warm-a-rama:
SSH x 25
Cotton Pickers x 10
Wide Cotton Pickers x 10
Downward Dog x OYO
Upward Dog x OYO
Hamstring Stretch x OYO
Lying Twist x OYO
Thigh stretch x OYO
Baseball stretch x OYO
Neck Stretch x OYO
After a thorough stretch the PAX made a stop at my car to hand select their partner for the day – Mr. Sandbag. We then made our way to the front field for:
The Thang:
Today’s workout is a series of circuits divided among 4 cones:
Circuit 1
Cone 1 – Bear Hug Squat x 10; squat walk to the next cone
Cone 2 – Overhead Press x 10; squat walk to the next cone
Cone 3 – Rotating Lunge x 10; squat walk to the next cone
Cone 4 – Bent Over Row x 10; mosey to the benches for
Circuit 2
3-4 men per bench. Alternate between exercises
20 dips and 10 box jumps
Circuit 3:
Cone 1 – Bear Hug Squat x 15; squat walk to the next cone
Cone 2 – Overhead Press x 15; squat walk to the next cone
Cone 3 – Kettle Bell Swings x 15; squat walk to the next cone
Cone 4 – Bent Over Row x 15; mosey to the benches for
Circuit 4:
3-4 men per bench. Alternate between exercises
20 dips and 10 Bench hops
Circuit 5:
Cone 1 – Bear Hug Squat x 20; squat walk to the next cone
Cone 2 – Overhead Press x 20; squat walk to the next cone
Cone 3 – Kettle Bell Swings x 20; squat walk to the next cone
Cone 4 – Bent Over Row x 20; mosey to the benches for
Circuit 6:
3-4 men per bench. Alternate between exercises
20 dips and 10 bench hops
Circuit 7:
Cone 1 – Bear Hug Squat x 10; squat walk to the next cone
Cone 2 – WWI Situps x 10; squat walk to the next cone
Cone 3 – Kettle Bell Swings x 20; squat walk to the next cone
Cone 4 – Bent Over Row x 20; mosey to the benches for
We finished with a jailbreak to the end line with your sandbag!
Mary:
WWI x 10 (with sandbag)
American Hammers x 10 (with sandbag)
Box Cutters x 20
LBC’s x 50
Superman Banana’s x too many to remember
No new announcements other than we need more Q signups
Prayer requests:
- O-Face and his wife (Father-in-law has had extended hospital stay)
- Foreclosure had some complications from hip replacement
Thanks for the effort gentleman. It was a pleasure to lead the group this morning. Have a great weekend!
~ Acolyte