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Patmos – Birthday Beatdown

Date: 5/20/19
PAX: Mufasa, Coors, HHH, Mr. Incredible, LaLoyd, Atticus, Thunder, Muck, Lights Out, Taxman, PacRat, Optimus, Kato, Bob Vila, Gump, Fonzie, Scarecrow (QIC)

It’s my birthday today; my actual Q on my birth date! Last night prepping the Q for this morning I was a little unsure of what to expect. First weather looked a little uncertain and thought we might get rain which is always fun, especially with yet another “spring ” temperature drop. Second was and uncertainty of how many PAX would show since Fonzie decided on a mini-convergence and I didn’t want to plan on any accessories in case the attendance out paced the number of blocks/logs. So here’s what we wound up with:

Mary:
Park lap
Perfect Merkins x 10ic
Windmills x 10ic
Perfect Merkins x 11ic
Imperial Storm Troopers x 10ic
Perfect Merkins x 11ic
Daft Punk Lunges x 5ic
Perfect Merkins x 11ic
SSH x 43ic

The Thang:
Mosey to the Amp stage
Pinkie Pie 1-10
Partner up
Dora 123
-100 pulls (run to the park for a variety of pull up options)
-200 WW2s
-300 Merkins
-Timer was box jumps up the amp and run down x2.

Mary:
COT…

Moleskin:
It’s always hard to time beatdowns with exercises like Dora/Ladders/etc and inevitably I get it wrong ( and which resulted in a super short backblast for the actual exercises). Had a few more items on the list but they were honestly items for Mary, so saved for another time. Doesn’t look like much written down until you’re in the middle of getting it done!

And thanks for the parking lot cake/coffeteria!! I definitely didn’t expect that! It’s been a blessing having F3 in my life and the friendships that have formed as a result. I’m usually not one to publicly reflect but as F3NWInd approaches it’s 5th anniversary in July, I missed the first 7/8 months but have seen a lot of change since that time. I look back and it’s hard to remember what I filled all this F3 time with beforehand.
At this point for me, birthday’s aren’t really much more then a change in my COT tagline but this one will definitely stick out, so thanks!

Until next time,
Scarecrow

5/18/19 – Pre-birthday party

PAX: The Mick, Bert, Barricade, HHH, Taxman, Campbell’s, The Fox, Payton, Mufasa, Kato, 4hawa(FNG), Fonzie, Scarecrow (QIC) / Tank, Nabisco for pre-ruck

With my birthday right around the corner, I decided to Q a final beat down as a 42 y/o. We had a beautiful day for a beatdown and here’s what we did.

Warm up:

  • Church lap
  • Windmills x10 ic
  • Bean pickers x10ic
  • Perfect merkins x10ic
  • Perfect squat x 10ic
  • SSH x42ic

The Thang:

  • Grab blocks; mosey to back hill
  • 8ct body builders x10ic
  • Jack web 1-10
  • Block complex/squat ladder 1-10
  • Curls x21ic
  • Overhead press x10ic
  • Supine chest press x10ic
  • Lt Dan 1-10
  • Wall sit ring of fire / 10 jump squats/10 merkins
  • Webicide 5-10

Mary:

  • Bay city scissors x10ic
  • Broken wipers x10ic
  • LBC x21ic
  • Side crunch x10oyo/each side

Moleskin:

It was fun as always doing a Q for you all. Props to Kato for not only showing after a 12 mile ruck and bringing out a FNG; ask for the name back story. I’m looking forward to Q’ing Patmos on Monday for my actual birthday.

Until next time…

Katogenic

Date: 5/16/19

Pax: Coors, Nabisco, Optimus, Laloyd, Kato, Muck (QIC)

Katosis not only exists but I’ve been able to gain understanding on how it works. I’m seriously having a hard putting The Katogenic Life into words so it looks like I have a ways to go. Kato might have to write a book entitled “Katogeny.” Not enough. Katogeny must be experienced. The old adage of you learn by doing applies.

Warmup

Brooklyn 99’s: 99 Punches while holding a squat
Windmill x 16IK
Motivating the Motivator 7 to 1: Regular Motivator but adding Merkins at the end of each set. Kato Rolls Up. Starts at about rep 5 of MTM.

Ruck Up Buttercup

The Thang

Here’s where the Katosis really set in. Kato’s Q’s have a blend of Experimentation, Gimmickentation, Inspiration, Education, and Suckage. The first part of the WO was for sure in the Experimentation ailse. And with any experimenting it can work out great or it can blow up in your face – go with the latter.

The Suburban & the Avalanche were parked next to each other from the viaduct facing North toward Highway. Pax pair up. It was meant to be a relay. Team 1 pushes the Suburban and does Lt. Dan Shih’s, swap. Team 2 pushes the Avalanche and does Bearcrawl Merkins, swap. Team 3 does Amrap Ruck Swings, Block Presses, and Brick Side Raises. Unfortunately, we only got through 1/2 of one round before I brought the Pax home. I got fed up with the lack of work, my fault, so I had to do something sinister.

Circle Up

8ct. ManMakers x 15IK
Perfect, Ruck in Front, Squat x 30IK

8ct. ManMakers x 15IK
Perfect Reverse, Ruck in Front, Squat x 30IK

8ct. ManMakers x 15IK
Perfect, Ruck in Front, Squat x 30IK

Pax formed side by side near the viaduct

Merkins x 10OYO
Lt. Dan Shih’s to the Median
Merkins x 10OYO
Lt. Dan Shih’s to Viaduct
Merkins x 10OYO

Circle Up

8ct. ManMakers x 15IK
Perfect, Ruck in Front, Squat x 30IK

8ct. ManMakers x 10IK
Squat x 20IK

Mary

I wasted about 15 minutes of the WO so we did not have time for you.

Moleskin

It felt good to have some warm weather to compliment a good auld fashion Ruck WOD. The sweat, caused by the Katosis, was proof, from the COT video and the smell of bacon, that we reached Katosis. You’re welcome.

“This sucked.” “This was too easy.” “You suck.” Chatter like this gets me going, boys.

Coors, glad you got the job. Praise God! Good job on those ManMakers.

Nabisco, welcome to your first TRC Thursday. Good work but I couldn’t help but feel something was missing..

Optimus, Your reps are looking clean bro.

Laloyd, it’s great to have a Ruck HOF’er at the TRC. Looking forward to your Q coming up. Kato cringed when he saw your name there.

Bolo, it’s time.

-Muck

May 16 2019

Backblast: Partner Perfection

Pax: PacRat, Lights Out, Cambells, Atticus, Antman, Mr. Incredible, Editor, HHH, Mufasa, Deerhunter, Scarecrow, Minion, Mr. Fuji, Fonzie,
Dr. Freud

_______________________

Men were challenged today by blocks and by each other!

Warm-0-Roma:
Side Straddle Hops x 20
Small arm circles (forward and back) x 15
Bean Picker x 12
Merkins x 12
Side Planks x 10
Parking lot lap to hill

The THANG:
“The Partner 10”: (each pair completes together and runs together)
10 burpees – high knees to line / jog back
10 motivators – butt kickers to line / jog back
10 perfect merkins (8 count)– karaoke (left/right) to line
10 pullups – sprint

Indian Run in Parking Lot – Grab a Block

“The Partner 48” (each partner completes 24 with the block, can rotate/mix it up, but must always be doing something))
1-arm row (12 each arm each arm)
Block Shoulder Squat (12 each shoulder)
24 second Plank with block on shoulder blades (partner spots)
Block Swing
Block Curl

Lizard Crawl through grass x 20

“The Partner 100”: (each partner completes 50 with the block, can rotate/mix it up, but must always be doing something)
LBC holding block above head
Block pushup
Block overhead press
Block Row
Block squat
-Run to Portico (put blocks away)

“The Partner 5” to finish (same exercises as the Partner 10, but only doing five reps)

Mary:
Superman
Dog Hydrant (back and side)
Plank

Moleskin:
I continue to be blessed, grateful, and amazed by this group. I’m not perfect in any way. Heck, none of us are! But I am better man because of this group. I am continually impressed by how hard each of the guys push themselves and help push others. Today’s workout was a testament to that! It was a tough partner workout today, but we all made it through! Keep up the great work, men. It was an honor to lead you today.