YHC got to the AO early to setup for the Bear Crawl fun had two routines ready for todays beat down but due to time I guess I will save the 2nd sheet for a later date.
0530 delivered the F3 disclaimer and had Pepper carry the coupon (I mean speaker) on the slightly longer then normal warm up mosey down to the old flag location in honor of the 8 year celebration for Alpha.
Finished the mosey at the normal Warm-o-Rama spot on the parking lot next to the field.
Led the PAX in cadence through:
SSH – (20)
Weed picker – (15)
Imperial Walker – (15)
Then moseyed down to the field/endzone (starting line if Huffy asks) for the thang
Started at the end zone with a fun bear crawl themed exercise inspired by my daughters kindergarten math.
1 – Burpee
5 – Squats
10 – Flutter Kicks (F Kicks are probably a better name post this workout)
Then bear crawl 5Yrds ahead and repeat but with some simple addition that by the end left me wondering if I can still do simple math…
+1 Burpee, +5 Squats, +10 Flutter Kicks at each 5 Yrd increment all the way to the 50 Yrd line. Then run the rest of the field and back to the end zone to await for more fun.
66 Burpees, 330 Squats, 660 Flutter Kicks later…
we split the pax in half and did 30 yrd “rectangles” (half at each opposite corner). This was jogging from the endzone sideline to the 30yrd line (short side) do 15 quick SSH and sprint across the width of the football field (long side) and jog down to the opposite endzone sideline and repeat.
0609 ended the fun and moseyed back to the flag for 5 min of more “FUN” (Freddy Mercery’s, American Hammers, Planks to 1″ holds [something about Callahan], Gas Pumper, and others).
For Walkie Talkies Dad
For Chapter 11 / Password 123’s friends going through the loss of their parents
Gave thanks for the opportunity to be together, workout and build community.
It was an honor to lead the PAX on my first no.. second “VQ”???
As a cybersecurity practitioner – always remember rotate your passwords, don’t mix pleasure and work passwords and please keep all of your passwords complex.
I had an eye injury that has kept me away from the AO for the past 2 weeks but its great to be back and cannot wait for the next beat down.
Definitely looking forward to my second no..third Q???