The Bear Back Blast 2.19.18: President’s Day

AO: Camp Willis (Jones M.S.)

QIC: Grovetucky

PAX: Crossgrain, Jumper, Wildebeast, Rash, Dimon, Bootleg, Teach

YHC had a little downtime yesterday and used it to review the F3 nation exicon to read up on some new exercises to bring to the PAX. It’s a great resource and I encourage all of the upcoming VQ’s to give it a look over.

Most of the PAX was assembled at the shovel flag when YHC arrived at 0526. A little mumblechatter commenced and then at 0530 the disclaimer was given.

The work out started off hot with burpees x 16 OYO (for our 16th President Abraham Lincoln). Teach then casually strolled up and then the PAX mosied to the far end of the stadium bleachers for COP:

SSH x 32 IC (32nd President, Franklin Roosevelt)

burpees x 5 OYO

Cotton Pickers x 15 IC (15th President, James Buchanan)

burpees x 5 OYO

Frankensteins x 12 IC (12th President, Zachary Taylor)

burpees x 5 OYO

Overhead claps x 45 IC (45th President, Donald Trump)

burpees x 5 OYO

hamstring stretch on one knee with other leg extended outward x 30 seconds, then switch legs

Then run a brisk 200m at a 7:00 minute/mile rate, paced by Wildebeast, then the Thang:

Low and slow squats x 20 IC (20th President, James Garfield)

Fire Drill, high knees in place then PAX calls out “fire” and everyone drops, roll right, one merkin, roll left, one merkin, jump up and resume high knees until the next PAX calls out “fire”

Outlaws x 15 each direction (in flutter kick position with legs together, make a big “O” motion)

Then mosey 2-1/2 laps to the stadium bleachers

hollow rocks x 10 (10th President, John Tyler)

reverse crunch x 40 (40th President, Ronald Reagan)

Walking derkins x 10 to the right, x 10 to the left

LBC x 40

Walking derkins x 10 to the right, x 10 to the left

Then mosey to the dip bars for a variation of morning call, one PAX does 5 dips, the rest of the PAX does a Gorilla Humper for each dip, then the next PAX does 5 dips and so on.

Then a second round with Monkey Humpers for each dip

Then mosey to the shovel flag for a little stretch with:

Windmills x 14 IC (14th President, Franklin Pierce)

Double toe touches x 21 IC (21st President, Chester Arthur)

At this point the rain started to come in heavy as we finished out:

Dying cockroach x 20 IC

5 burpees OYO

WWI’s x 10

The cold rain encouraged a rapid name-o-rama, COT, and YHC led us out in prayer.

Way to push yourselves this morning through 45 minutes of constant motion. We tried a few new things and I promise more new exercises to come. Remember to sign up to Q at http://www.f3columbus.com. Click on ‘menu’, then click on the ‘Join Us’ tab, then click on ‘Q Schedule’. Bo will open up the March Q schedule soon. I’m looking forward to beatdown from some VQ’s.

AYE!!

GT

 

 

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