Bear BackBlast

YHC came out of Q retirement  for this morning’s edition of The Bear.  A Pax of 9 gathered including Hokey Pokey visiting from Concord, NC-welcome.  We started with:

Warm-a-rama:  SSH’s IC x 40, Cotton Pickers IC x 15, Windmills IC x 10, Sun Gods IC x 20 and Downward Dog OYO

Mosey to step in front of school for calf raises on 5 steps-25 reps each

Mosey to benches at side of school for:  10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups

Mosey to the Track for the Merkin Mile-4 laps proceeded by 25 Merkins IC each lap.

YHC set out cones on the football field while Unicorn led Squats-next up:  The Quarter Pounder-Run 25 yards-do 25 Scorpion Dry Docks-back peddle to start-mosey 50 yards-do 50 American Hammers-back peddle to start-mosey 75 yards-do 75 Mt Climbers-back peddle to start-mosey 100 yards-do 100 SSH’s-back peddle to start

Mosey to the covered area for calf raises on 5 steps-25 reps each

Pick a block for 10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Steps Ups

BTTW 10 count down the line then People’s Chair 10 count down the line

Mosey back to front for Mary:  Low Slow Flutter’s IC x 25, Freddie Mercury’s IC x 20, LBC’s x 50, Plank for 90 seconds

Count, Name-A-rama, and YHC closed in prayer.

Enjoyed getting back into it this week-thank you F3-and as always it was a pleasure to lead.

420