Bear with Me

0440:  Brisk EC ruck around the trails removes all cobwebs, both literally and otherwise.

0515:  Welcome total of 6 Pax for the only 60 minute F3 workout on Tuesday mornings!  Pledge, 10 squats, 10 Michael Phelps, 10 Arm Circles forward, 5 Arm Circles in reverse.

The Thang:  We load up with 2 #60 coupons side by side and take the long winding trail to back of Alice Keene Park (large soccer field), rotating every couple of minutes.

At large soccer field, we ground the coupons and pax discover that orange cones have been lined up every 10 yards or so (YHC was busy before EC).  We line up at first cone for “Bear with Me.”

1. Bear crawl 10 yards to 2nd cone for 20 squats IC.
2. Bear crawl to 3rd cone for 20 merkins IC.
3. Bear crawl to 4th cone for 20 ruck high pulls IC
4. Bear crawl to 5th cone for 20 4-count flutter kicks (yeah, that’s some wet grass, and in need of mowing, but bears don’t care)
5. Bear crawl to 6th cone for 20 4-count mountain climbers
6. Bear crawl to 7th cone and recover

After brief 10 count recovery, we turn around and repeat above sequence…Bear with Me…Again (we have to go back for coupons!).  This time YHC lowers the reps to 15.

We load up our two coupons, gather up the cones, and ruck our way side by side out of the woods, along the trail until we find ourselves at concession stand.  We ground coupons again, and perform the following 3 exercises with rucks on…

1. BTTW 5-count for each Pax.
2. Peoples chair 10-count for each Pax.
3. 5 Man Makers OYO (each Man Maker is a burpee with 3 merkins and shoulder taps during merkin).

Load up our coupons and we ruck back to flag where we deposit them, however, we’re not done yet.  We ruck over to the senior center and gather at the building entrance.  From there we line up for Indian Run around the parking lot and back to entrance breeze way.  Rucks off for the following exercises…

1. 20 Curls IC
2. 10 Plank pull throughs IC (10 each arm)
3. 20 Tricep extension IC
4. 20 WW2 IC

Rucks back on and another Indian Run around the parking lot, then we ruck back to flag at 0614.  Padre leads us in final minute of squats to conclude.

Prayers for those traveling the roads during the holidays, Padre and family heading to beach next week, and all those impacted by building collapse in Florida.

Announcements: Lynard Skynrd has the Q at West Side Story Friday, and SASQUATCH!

Thanks for the Q opportunity 2-Stop.