Deconstructed Bear-pups

Deconstructed Bear-pups

QIC: Van Gogh

Date: 2/15/2022

PAX: @Bevo, @Zima, @Burns, @bobross, @Airbag, @Lamb Chop, @Cheesesteak, @Frostbite (WB), @Drip (WD), @van.gogh (QIC)

Post Valentines Hangover Curr

A tease to cure PAX of their post-Valentine’s Day hangovers and all remove all remaining feelings of love was put out on Slack… I think this workout accomplish that. A variation on a tried-and-true classic and preferred favorite from YHC, the deconstructed burp-up, with the addition of bear crawls, another of YHC’s favorites. WAIT, how could the PAX not love this!?

Warm-o-rama

• Warning at 0527 to warmup OYO
• Mission Statement / Core Principles
• N/A at Flatline

The Thang

• Mosey to the Playground
• Partner up!
• Deconstructed Bear-pups: (deconstructed partner burp-up ladder, with Bear Crawl up to the next level.)
  • Start on 2nd level. Partner 1 does reps, partner 2 runs to bottom and back, flip flop repeato til all PAX are done. Bear crawl up to next level. Repeato:
  • 1st level: Merkin x 75
  • 2nd level: Squat Jump x 75
  • 3rd level: Burpee x 75
  • 4th level: Pull-up x 75
  • 5th level: Burp-up x 75
• Mosey to start

Mary

• Vertical Body Destroyers for 5 seconds

CoT

• Prayers for vivos sister and brother-in-law, whose restaurant burned down last night.
• Continuing prayers for Giles, thanks for the housing they were given access to.
• YHC took us out giving thanks for those present and at other AOs. Lifted up prayer requests and ask that the men of F3 offer encouragement to those who need it.

NMM

• A total of 2 miles was covered in the parking deck, with about 1/4 mile coming from bear crawls. Most rounds completed in 2 or 3 runs.
• Right up until five minutes before, YHC was still crunching the numbers for how many reps we would do today based on time… When this was revealed at the end, @Burns suggested the alternative we almost went with, 125 down to 25 – but ultimately determined to be too easy.
• It seems like the algebra used worked out pretty well, with the only modification at the end to have PAX run up for their second run during Burp-ups (going down and back was about 1/2 mile).
• TClaps to @burns for running an EC two miler. He was the only of us truly warmed up.
• During one run, @airbag asked how late I stayed up pondering such cruelty? Answer: about 5 minutes, my friend! Easy to plan, hard to execute! Great to see him out in a Tuesday (at least) two weeks in a row!
• @Bevo proved is was likely a stripper during college as he smoothly removed his jacket while running to the bottom of the deck. @Zima was impressed.
• @Zima “blew his load” during one bear crawl trying to keep up with @Cheesesteak. I almost fell on my face laughing.  
• @Cheesesteak’s bear crawl has the pitter patter of an actual bear.
• @Frostbite was YHCs partner and he was choosing running over reps, so I think that means he liked it? He did more than his fair share of reps and was a great partner!
• @BobRoss revealed he had beer last night and YHC informed him we would still call it Merlot if he puked. My fellow “F3 name artist,” gave it has all the entire morning, YHC was very impressed with his effort.
• During the first set of Burp-ups, YHC and the 4 PaX with me thought perhaps the other 5 Omaha’d and were not returning… until @Beco rounded the corner (envision “Enrique Inglasias “Hero” playing as he slow-no appeared to save us). Running down and back was determined to be about half a mile, so YHC modified to run to the top and back instead. This appeared appreciated by all, and enabled most groups to finish!
• @Lambchop said my Qs were “terrible, but tolerable.” He’s never said anything so nice to me before!!
• @drip said it was a brutal Beatdown, and the words of encouragement helped. YHC still has a long way to go to be as kind as he is while Qing/killing PAX.

Overall it was a great morning, and all the guys who showed up gave it their all. It was an honor to lead such a fine group, thanks for the opportunity, @Bevo! Your site-Q-manship is much appreciated!

Van Gogh