Tag: Papa Bear

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Bomber

Date: 2026-05-08 AO: Bomber Q: Spinal Tap , PAX: Vector, Papa Bear, DintyMoore, CubCadet, Black Lung, Pep, Spinal Tap, Sherlock, Topps FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST:
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Shakira’s Search & Rescue Q

Date: 2026-05-05 AO: The Knoll Q: Shakira , PAX: Half Lyfe, Roadkill, Papa Bear, Malibu, Shakira FNGs: None COUNT: 5 CONDITIONS: Perfect with a side of ideal
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120
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May the Westeros Be With You

Date: 2026-05-04 AO: Westeros Q: Vector , PAX: Papa Bear, Shy Guy, Pep, Spinal Tap, Vector, bluemule, CubCadet, Tim the Toolman, Natural Ice, Squatter, Topps FNGs: None COUNT: 11 A long time ago in a galaxy far, far away (well, in Missouri in 1977), YHC was 7 and his parents took him to see Star Wars (not “Episode 4” or “A New Hope” – in my day we just had one trilogy and we liked it). Needless to say, it was incredible and unlike anything young soon-to-be-named-Vector had experience. After many sequels and countless $$$ spent on action figures (which I still have in my collectable Darth Vader head container), it remains a strong childhood memory (despite later diversions into midachloridians and Jar Jar). So to celebrate May the 4th/Star Wars Day, the PAX re-enacted that first SW movie. So let’s go shoot at whomp rats and get going . . .
CONDITIONS: Crisp and bright, like a two sun sunrise on Tattooine.
WARMUP: Stormtrooper Hops, Imperial Walkers, Little Yoda Arm Circles, Tauntaun claps, Overhead force presses, Reverse Little Yoda Arm Circles, Jar Jars (Michael Phelps)
THE THANG: #1 Take the Droids to the Old Man: Coupon Rows and Burpees (for R2 and Ben) for 22s (double because Artoo . . . )
Break to do the Kessel Run — not sure anyone made it under 12 parsecs
#2 Find a Pilot: Ring of Fire with coupon presses — all made it and were deemed worthy pilots
#3 Rescue the Princess: Lunges (for Leia) and Star Jumps in a round of 11s (representing the 11 live action released SW films — sorry, Mando – your film ain’t out yet so doesn’t count)
#4 Attack the Death Star Ring of Fire with merkins and advance into circle with each rep.
Mary: Force flutter kicks, Bounty Hunter Boxcutters, Death Star Dollys
ANNOUNCEMENTS: Check Slack – Holy Smokers, Juicy J marathon
COT: – Prayers for Squatter and his M and 2.0. While the workout and theme was done in fun, life can be serious. We lift up Squatter and his family — know that you have many brothers here to offer payers, support, love, anything you need.
RANDOM NOTES: – Appreciate the level of SalPal’s SW nerdom – Appreciate bluemule noting halfway through the work out that there was no way we’d get through all of the movie plots in time (Hmm, Empire next week?) – Glad I could feed Natural Ice’s Weird Al fandom once again with 2 deep cuts – It ain’t easy to plan a full playlist with SW themed songs, but I did have the disco version of SW theme that went to number one on the charts (it was 1977: all we had was disco, Star Wars and cocaine . . . )
PLAYLIST: Star Wars Main Title – John Williams/London Symph Orchestra Cantina Band – John Williams/London Symph Orchestra The Saga Begins – Weird Al I’m the Droid (You’re Looking For – Nerf Herder The Imperial March – John Williams/London Symph Orchestra Star Wars Theme – Meco Yoda – Weird Al Chewbacca – Supernova Return of the Jedi – Alex Jean The Empire Strikes Back – Meco Dual of the Fates – John Williams/London Symph Orchestra The Throne Room/End Titles – John Williams/London Symph Orchestra
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Titan

Date: 2026-04-29 AO: Titan Q: Esposa , PAX: Pep, Hipster, Papa Bear, CubCadet, Esposa, Saigon Sam FNGs: None COUNT: 6 CONDITIONS: Crisp and the Ground was wet with puddles
WARMUP: Espoga= (Yoga+Bro) Esposa/Thunderburpee
THE THANG: Playground led by DR Saigon Sam. Dips, step ups, pull ups
4 corners Around Parthenon 25 dry docks 25 LBC 25 drop squats 50 plank jacks High skip Karaoke left Karaoke Right Bernie 25 merkins 25 aqua man’s 25 Bonnie Blair 50 Hill Billy’s
MOLESKINE:
ANNOUNCEMENTS: Ruck see Hipster tampalibra
COT: Prayers for Frank, Kevin new life
PLAYLIST: LA Riots inspired with it being April 29th 1992
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Westeros

Date: 2026-04-27 AO: Westeros Q: Michelin Man , Vector PAX: Michelin Man, Grape, Papa Bear, bluemule, Vector, DintyMoore, Pep, Floss FNGs: None COUNT: 8 CONDITIONS: spring has sprung
WARMUP: back and hip exercises
THE THANG: see the pic
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Titan

Date: 2026-04-22 AO: Titan Q: Papa Bear , PAX: CubCadet, Pep, Stumbles, Papa Bear, Vector, Tim the Toolman, Sherlock, Scoop FNGs: None COUNT: 9 CONDITIONS: Sunny
WARMUP: Pre-stretch legs and arms
THE THANG: Inventoried a variety of trees throughout the park, in recognition of Earth day! Sharing fun facts, like Dawn Redwood was thought to be extinct until rediscovered in a remote valley in China in 1944, and completing an exercise before moving onto the next tree!
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayers for Stumbles retreat presentation on Friday; Ongoing prayers offered for Squatter, his wife and daugther
PLAYLIST: Sounds of nature
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The Knoll

Date: 2026-04-21 AO: The Knoll Q: Pebbles , PAX: AAA, Pebbles, Papa Bear, Roadkill, Sparrow FNGs: COUNT: 5 CONDITIONS: Warmish
WARMUP: Side straddle hops Bacs Bac bacs Windmills Slow squats
THE THANG: Sandbags were available
Curls X10 Overhead press X10 Dips X10 Square X10 Bent over rows X10 Lt. Dan’s X10 Step ups X10 Russian twists X10 Run 100m
Repeat until you puke. Nobody puked
MOLESKINE: My college coach would end every team meeting by saying “Take care of yourself first, then take care of others.”
At the time I thought it selfish but now realize it’s the proper order of things. You can’t be effective unless you have you have your own act together.
ANNOUNCEMENTS: Check slack
COT: Prayed for the PAX
PLAYLIST:
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Bomber

Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-04-10 AO: Bomber Q: Natural Ice , PAX: Crawlspace, Grape, Papa Bear, DintyMoore, Pep, Natural Ice, Sherlock, Hedwig, Right Said, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: Fanflippin Tastic
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
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The Knoll

Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up