July 27, 2018

Bear Crawls to Mumblechatterville

THE SCENE:  A perfect Day for Bearcrawls on the under utilized baseball field. 100% chance of Rain and Pain.
F3 WELCOME & DISCLAIMER

F3 Mission: Plant, Grow and Serve small workout groups for the invigoration of male community leadership.


WARM-O-RAMA:

  • Ruck Off
    • 20 Daisy Pickers (IC)
    • 2 Minute AMRAP: BBS
      • This is when the mumblechatter  train came into the station.
  • Ruck On
    • 2 Minute AMRAP: Hand Release Merkins ( AKA: The Anit-Slots Merkin)
      • This is when half the PAX (Primarily Slicknut and Wide Right) started to really fire up the Mumblechatter!

THA-THANG:
Ruck to baseball field with CMU.(roughly 70 yrads away) PAX lined up in the out field between second and third facing the Left field fence.  This is when the train left the station, destination Mumblechatterville!

  • 10 Hand Release burpees jumping over CMU between reps
  • Bearcrawl with CMU 70 yards to the left field fence.
  • 10 Hand Release Merkins with CMU.  (CMU was pulled side to side while in the ready position)
  • Bearcrawl with CMU 70 yards back to starting point.  (Snowman chucked his CMU about 10 yards!)  Warning was given to the PAX, “There will be penalties for broke CMUs)
    • Nature Boy asked how many PAX
    • I could not answer, so we all did 8 Hand release Burpees.
  • 10 Squat Thruster with CMU
  • Bearcrawl with CMU 70 yards to the left field fence.
  • 10 CMU Over Head Press (IC)
  • Bearcrawl with CMU 70 yards back to starting point.
  • 10 CMU Curls into Over Head Press (IC)
  • Bearcrawl 50ish Yards to  left field fence.  (PAX was saved by the bell)

While the PAX was busy Mumblechattering while completing the THANG, one by one each HIM had a wongerfull opportunity to pull Mickey 140ish yards.  To make it a  little more sucky, I added a 25# sand back to Mickey.

*Every exercise was performed with Ruck on.

MARY:

Ring of Fire: PAX circled up in the Merkin ready position.  While one HIM would bearcrawl around the Ring of Fire, the PAX would complete said exercise.  We alternated between Should Taps and Mountain Climbers.

After Ring of Fire was completed we had 3 minutes that would not go to waist!

  • Ruck Off
    • 20 Flutter Kicks (IC) holding Ruck above head
    • 15 Freddie Mercury (IC) holding Ruck above head
    • 7 Hello Dollies (IC) holding Ruck above head
      • *6:15 cut Hello Dolly short.

 

COUNT-OFF & NAME-O-RAMA
PAX: 8
CIRCLE OF TRUST/BOM:
“The Ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy” -MLK

“Most People never run far enough on their first wind to find out they have got a second. – William James

ANNOUNCEMENTS:
Grow Ruck, Grow Ruck sim,