Site icon F3 Lehigh Valley

03/04/2023 - Bee Hive - Bears, Bleachers, and Dragons. Oh My!

Conditions:  Mid-30’s and wet, very wet, soggy toes!

Pre-Ruck stepped off with 4 PAXs at 5:30.

Started promptly at 6:30 with disclaimer accepted by all.

Warm-up:

The Thang:

The Q took great pity on the fellow HIMs and did a pivot.  The original plan was to roll around in football field; which had an inch of water on the field.   As to prevent everyone from getting wet to the bone the Q changed it up.

3 Thangs:  Bears, Bleachers, and Dragons

We moseyed from the flag to the parking lot next to the football field.

Thang 1: Bear Football

The Q spaced 10 cones out with 10 yards distance between them.   Each cone represents a yard marker on the football field.  Starting at the goal line we would bear crawl to the 10 yard line and perform an exercise, bear crawl to the 20 yard line and perform an exercise, etc. etc.

10 yard line- 10 Burpees

20 yard line- 20 mericans

30 yard line- 30 Mountain Climbers

40 yard line- 40 overhead claps

50 yard line- 50 SSHs

40 yard line- 40 overhead claps

30 yard line- 30 Mountain Climbers

20 yard line- 20 mericans

10 yard line- 10 Burpees

Thang 2:  Bleachers 11’s

After bear football we moseyed around the football field to the 2 sets of bleachers on the far side the field.

At the bleachers we performed 11’s.   Exercise 1: Derkins, Exercise 2: DIPs, Travel was a walk up and down the bleachers.    We started at 10 Derkins, walk up and down, and 1 DIP.  We finished with 1 Derkin, walk up and down, and 10 DIPs.

We moseyed from the bleachers back to the parking lot next to the football field.

Thang 3:  Dragon Legs  (had plans for Dragon Abbs and Dragon Arms, but the clock ran short)

The Q had a little play on words for this portion.  It is not a Dragon, but more of dragging; which is how the body part will be at the end. The 6 PAXs and the Q can all attest to the name being accurate.

Dragon Legs:   This is a defined rep count for a travel exercise; which is followed was 3 static exercises focusing on the same muscle group.  The travel exercise rep count increases by 4 each rotation and the static exercise increased by 1 each rotation.   The goal is to end with 40 travel steps and 10 reps of the 3 static exercised.

Travel- Lunge Walk; Static 1- Squat; Static 2- Bobby Hurley; Static 3- Imperial Squat Walkers

Circuit Started with

4 Lunge Steps; 1 Squat; 1 Bobby Hurley; 1 Imperial Squat Walker

8 Lunge Steps; 2 Squat; 2 Bobby Hurley; 2 Imperial Squat Walker

12 Lunge Steps; 3 Squat; 3 Bobby Hurley; 3 Imperial Squat Walker

16 Lunge Steps; 4 Squat; 4 Bobby Hurley; 4 Imperial Squat Walker

20 Lunge Steps; 5 Squat; 5 Bobby Hurley; 5 Imperial Squat Walker

24 Lunge Steps; 6 Squat; 6 Bobby Hurley; 6 Imperial Squat Walker

28 Lunge Steps; 7 Squat; 7 Bobby Hurley; 7 Imperial Squat Walker

32 Lunge Steps; 8 Squat; 8 Bobby Hurley; 8 Imperial Squat Walker

36 Lunge Steps; 9 Squat; 9 Bobby Hurley; 9 Imperial Squat Walker

We did not make it to 40/10/10/10

COT, Count Off, Name O-Rama, announcements, prayer, and picture.

East Penn Diner (EPD) for Q-source and fellowship.

Exit mobile version