August 4, 2018

Putting the Bear in Bearmuda


Cool(ish), misty, dew-soaked – something out of Apocalypse Now – the Bears can smell fear.




– Imperial Walkers 20
– Hillbillys 20
– Abe Vigoda 20
– Mosey around the building to staging area one


Keyword for today is BEAR as we attempted full body annihilation in the parking spaces.
– Bear Crawl 1-2-3:
Partner up and do

100 Merkins

200 Little Baby Crunches

300 Squats

One person does exercises, second person Bear Crawls to opposite curb then Crawl Bears back, then switch until you collectively complete the exercises.

We then moseyed up to the park where we found three CMU’s in a triangle, 30 yards apart in the misty gloom of the approaching day. Too tranquil to predict the pain of the Bearmuda Triangle.
– Bearmuda Triangle
3 markers, 30 yards apart, 1 burpee —> bear crawl to marker —> 2 burpees —> bear crawl to next marker —> 3 burpees, etc. until time called. And time didn’t get called for a long time.


– Bay City Scissors – 20
X8 count
1-4 scissors
5-8 over under
– Alphabet (in cadence – Snookie keeping us reaching for excellence together N Sync)
– Supines – 20
Flat on back to touching toes


12 PAX (No FNG’s): Teacher’s Pet, Snookie, Lipton, Tomb Raider, Transplant, Soybean, Lil Nicky, Kruger, UPS, Rabbit, High Heels, Yard Sale


YHC talked about the importance of being present for our peeps: our significant others, our kids, our colleagues. Being present and in the moment to listen, empathize, and respond with caring is one of the greatest gifts we can give and is what we are called to do as leaders. Our people depend on us to be there for them and often, the time they need from us is the most important thing that is going to happen for them that day. Be present. We are called to get this right.


VQ Yard Sale chose this workout because Bear Crawls and Crawl Bears are one of his biggest weaknesses and sometimes you gotta look the Bear in the face and win the stare down. Thanks for the support from F3 fellas for the encouragement and positivity since I got going in June.


Grow Ruck – get in there if you are feeling it.