A Pax of 5 posted on this absolutely perfect morning for The Bear. Had a Down Range Pax from Greensboro post – Spike – a 14 year old – uncertain if he actually broke a sweat today. Where were the rest of the F3NewBern Pax? Bitcoin is beginning to develop a complex …. Once gathered, Mission Statement and Disclaimer were recited and we began with:
WARM-O-RAMA
- SSH, IC, 10x
- Cotton Pickers, IC, 10x
- Down Dog/Upward Dog
- Knee to Chest Stretch
- ITB Stretch
- Mosey to benches on left side of school
- Tricep Dips, OMD, 25x
- Mosey to Track
- Pullups, OYO, 10x
THE THANG
- No Mercy Mile – Start at midpoint of front stretch, Mosey to Turn 1, Bear Crawl to Turn 2, Mosey to midpoint of back strecth, Merkins 25x, Mosey to Turn 3, Lunge Walk to Turn 4, Mosey to starting point for 25 Squats. Rinse & Repeat 3x for 4 complete laps. Total work done: Bear Crawls 400 yards, Lunge Walk 400 yards, Merkins 100x, Squats 100x and 1 mile completed.
- 11s: Iron Mikes and American Hammers with roughly 40 yards between points
- BurpUps, OYO, 5x
- Mosey back to benches
- Omaha called for Plank Rail Movement up and down ramp
- Tricep Dips, OMD, 25x
- Mosey to front of school
MARY
- LBCs, OMU, 50x
- Rinse & Repeat
- Combo Hamstring/Groin Stretch
- Pigeon Stretch
- ITB Stretch
- Hard Stop 0800
YHC prayed us out.
Good hour of work today, fellas. Fantastic way to start on such a nice day. Thanks again to Spike for posting with us today. Glad to have you there. Come any time you find yourself in New Bern.
SYITG
Bitcoin Out!