The Bear – Head to Toe (and a little torso)

  • When: 1/12/19
  • QIC: Acolyte
  • The Pax: Unicorn, 2 Fingers, Cracker, Black Dog, Bitcoin, Acolyte (QIC)


6 men met on a chilly January morning for a solid, total body workout.  After reading the beat down that Pyro put on everyone, I promised to stay away from any burpees – so YHC focused on a total body workout that covered the Head to Toe and it turns out, a lot of torso.  As the clock struck 7am (and 2 fingers peeled in) – we jumped in:

Warm-a-Rama

  • SSH x 25
  • Imperial Walkers x 20
  • Cotton Pickers x 10
  • Wide Cotton Pickers x 10
  • Cat Stretch
  • Downward Dog x 3
  • Upward Dog x 3
  • Shoulder/Tri Stretch
  • Neck Stretch

After a thorough warm up we moseyed to the side field for:

The Thang:

3 cones and an agility ladder awaited the PAX for several rounds of work.

Round 1:

In an assembly line fashion each man bear crawled to cone 1. Upon reaching cone 1 – perform 3 merkins – then proceed to cone 2 – perform 3 merkins – round the turn and bear crawl to the agility ladder for plyo pushups down the ladder and bear crawl back to the starting point.

Continue until each man has completed 3 rotations

Round 2:

Giving the upper body a break, we continued the assembly line with each man duck walking to cone 1. Upon reaching cone 1 – perform 5 sumo squats – then proceed to cone 2 – perform 5 sumo squats – round the turn and duck walk to the agility ladder for side to side squats down the ladder.  Duck walk back to the starting point

Continue until each man completes 3 rounds

Round 3:

Pair up into partners.  Partner A wheelbarrows to cone 1 to complete 1 derkin.  Wheelbarrow to cone 2 to complete 1 derkin.  Wheelbarrow around the turn to the agility ladder for plank walks down the ladder and back to the starting point.

Rotate partners

For a quick cool down we made our way to the wall for 1 round of Wall Sits – 15 slow count per man

The PAX moseyed to the other side of the school for some box work.  The following exercised were performed:

Box Step Ups (with a knee up) x 20 (10 per leg)

Dips (legs extended) x 20

Reverse Grip Irkins x 15

Bulgarian Split Squats x 20 (10 per leg)

Merkin Step Ups – work your way around the box.  At the top complete 1 merkin (2 merkins per side)

Calf Ladders – series of calf raises on each step – 5, 10, 15, 20, 25, 30.  Quick stretch and work back down.

We moseyed back to the front for:

Mary (round robin style)

Freddy Mercury x 25 (Travis)

Dying Cockroach x 25 (Bitcoin)

American Hammers x 25 (4 count) – (Two Fingers)

Superman/Banana x 8 (Acolyte)

WWI x 15 (Black Dog)

Bird Dogs x 10 (Cracker)

Ended with Announcements and Prayer Requests.

Upcoming Schedule:

Fartlek – Deuce

Ruck It – Bitcoin

Bushwood – OPEN

Point – OPEN

Bear – OPEN

We definitely need some Q’s to step up for the coming weeks.  Schedule is wide open.  If you’ve never Q – consider Co-Q with a veteran.  Thanks for the opportunity to lead.  It was good to be back.  Have a great weekend everyone!!!

~ Acolyte

 

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