- When: 03/14/20
- QIC: 420
- The Pax: Morning, Double Dipper, Unicorn, Mr Roboto, 2 Fingers, Hokey Pokey (F3 Concord, NC), 420, 210, Young Spice
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.