Bear-Muda Triangle



Bear-Muda Triangle

17 Pax came out for a nice rare dry morning to try out some new exercises at Wachtower. As I dug through the F3 Lexicon last night I had a few jump out at me: Bear-Muda Triangle, Alligator Merkins and Ascending Testicles. I texted the fearless Site Q Deadwood and told him my plan and he simply said “they will suck but do it and let the bitching commence.”

My biggest worry was trying to explain the exercises quick enough without too big of a break and tripping the “heart rate too low” alarms on all the expensive watches out there. But regardless if these are a hit or go over like a fart in church let’ go………

THE THANG

Disclaimer then count off 1,2 for your group the rest of the day

-SSH

-Imperial Walkers

-Merkins

-Low Slow Squats

Indian Runs in your group to next station, person in the back does a burpee before heading to front

1st Station: 1’s Bearmuda Triangle: burpee at 1st cone, bear crawl to next come and do 2 burpees, bear crawl to third come and do 3 burpees, bear crawl back to original cone

2’s Alligator Merkins to 1st cone then run to 2nd light pole and do 5 burpees and then run back, Rinse and repeat each exercise 3 times.

Mosey around Hickory Tavern for some wall sits while doing air presses and jabs.

Mosey up to Station #2 Ascending Testicles: Walk your feet up to 15 degrees and do 5 Merkins, walk your feet up to 45 degrees and do 5 Merkins/Derkins and then walk all the way until your testicles are touching the wall then walk it back out.

Group 2 runs across parking lot for 5 Master Splinters and then back. Rinse and Repeat 2 times each.

Mosey over to Target parking lot for Station 3: Partner runs to 2nd light pole with other partner holds plank. We substituted some Dana Abs in for the planks to complete our full body workout. 3 Rounds each and done.

MOLESKIN:

Everyone pushed hard today and I actually heard some encouragement out there from some of the Pax. Ascending Testicles was definitely a bad idea after our shoulders were smoked coming off Bear Muda Triangle. I almost face planted a couple of times when I was on the wall from my arms giving out. Other than that it was a great morning and I had a great time leading a great group of guys. It was fun to do a little research on some new exercises and roll it out to the Pax.

Announcements:

Weigh Loss competition has begun. Zin will bring the scales out whenever he posts for official weigh ins.

Tupperware on Q at Chiseled for tomorrow

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