The Bear BB: Work the weakness

16 posted to help YHC work one of his many weaknesses, upper body strength.  Here’s what we did:

Warm – O – Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Quad Stretches OYO
  • Oz stretches OYO

Mosey to practice field for


Divide group in half, each group has goal post. Each PAX does

10 overhand pull ups – once all PAX completes, sprint to midfield for exercise, mosey back to goal post and repeat pattern, this time 8, then 6, then 4, then 10. Exercises at midfield:

  • Plank Jacks IC X 10
  • Mountain Climbers IC X10
  • Squats IC X 15
  • John Travoltas IC X 10 (each side)
  • LBCs IC X 20

Repeat everything above with underhanded chin ups, same pattern and exercises.

Mosey to front of school for Flerkins on wall X 50 OYO, then 50 more OYO

Then, PAX takes turns scaling the ramp, hold Al Gore until your turn.

Mosey to side of school for Merkins up the steps (2 Merkins per step), then 25 Dips on the boxes.  Rinse, repeat facing opposite way up the steps.

Circle up in grass at front of school for


  • Heel Touches IC X 20
  • Dying cockroaches IC X 20
  • American Hammers IC X 20
  • Oblique Crunches IC X 15 each side, then 10 each side
  • Jameis Winstons IC X 20

YHC closed in prayer.

Excellent work gentlemen, I’m still sore.

McRib Out – don’t be a LTO!

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