The Polar Bear is tomorrow! We had to get ready! * Here is what we did today at The Cauldron.
0500: ~2 mile run standard with Frogger and YHC. YHC then protected the Tesla with some nearby cones.
0530: Put kettle bells down for a minute, and we were off.
WARM-O-RAMA:
- Mosey to the top of the deck, including butt kickers, high knees, Quadraphilia, exaggerated long striders, and Karaoke L/R along the way
- Mosey back down via the stairs
- Grab all the cinder blocks from the bottom level, move to level 1 along with kettle bells
- SSH x 15 IC
- Elbow plank x 1 minute
The "Polar Bear Primer" thing:
* I mean, I don't know if we are any MORE prepared now for the Polar Bear. But we aren't any LESS prepared, right?
- Move all the blocks and kettle bells up one level to level 2
- Arrange in a nice 2 x 1 or 2 x 2 stack for some box jumps. Break into teams of 3.
- Pax 1: Runs down a level then bear crawls up
- Pax 2: Box jumps AMRAP
- Pax 3: Kettle bell swings AMRAP
- Rotate through all 3 exercises, then repeato
- Plank while waiting
- Slow deep KB squats x 15 IC (get as low as a block standing upright)
- Front shoulder press x 10 IC
- Skull crushers x 10 IC
- Full curls x 10 IC
- Move all the blocks and kettle bells up one level to level 3
- Repeato all above ^
- Move all the blocks and kettle bells up one level to level 4
- Pax 1: Runs down a level then bear crawls up
- Pax 2: Box jumps AMRAP
- Pax 3: Kettle bell swings AMRAP
- Rotate through all 3 exercises, then repeato
- Running out of time so we then put all the blocks away
Recover, recover. According to Strava we covered 1.33 miles in various ways.
Moleskin:
- Several prayer requests for families of friends and co-workers, and for our friend Crocs.
- Qbert AND Amen noticed the cones alongside the Tesla and simply chose to block in the Tesla. Well played! Perhaps one more cone would've done the trick.
- Good to see so many fit Pax who clearly haven't been skipping bootcamps like YHC. T-Claps especially to the clown car consisting of Holiday, Deep Dish, and Little Professor. You guys all crushed it today.
- Coffeeteria was on point. Feel like YHC got to catch up with almost everyone today (next time, Tuffy and Qbert) which makes for a very fine morning.
- The Wilderness shovel flag (newly created!) will be passed next week from Topgun to Amen. Let's show them some love next week!
- The Hollywood MQ will be Goodlife soon. Strong work Mr. Gnarly Goat at that AO!
- Appreciate the opportunity to lead The Force. And, appreciate you taking on MQ responsibilities for a second time in your F3 Career. Folks, I urge you to help out new MQs with a Q. See above, creativity is not required! But the gesture will be appreciated by the MQs and the Pax will appreciate the variety of leadership week to week.
– Turnpike