The Bear = F3 + S4

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:

  1. O-Face and his wife (Father-in-law has had extended hospital stay)
  2. 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

 

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