F3 NorthWest Indiana
6 PAX rucked or ran up to 3.6 miles this morning.
The runners did pain stations during their run.
I also felt like Amazon Prime, making a delivery from Editor to Scarecrow at Steamwhistle.
PAX Scarecrow, Fonzie, Editor, Mufasa, Bob Villa and me, Atticus.
Pax: Kato, Hitchcock, Coors (QIC)
Three pax gathered for a rally. We saw a bit of red along the way. Here’s what we did:
Warm-up
25x SSH IC
15x Toy soldiers IC
15x Hillbillies IC
10x Arm circles in each direction IC
10x Perfect squats IC
10x Perfect merkins IC
Run to Death Row/do some SSH along the way
The Thang
Sprint to the first stop sign
15x Dips IC
10x Step-ups each leg OYO
10x Bean pickers IC
Sprint to the end of Death Row
20x Scorpion dry docks IC
10x Monkey humpers IC
10x Bean pickers IC
Run to the parking lot near the playground
20-15x Merkin/Squat ladder
Australian pull-up circuit: one pax does 10x Australian pull-ups, one pax holds legs, and one pax does AMRAP burpees. Rotate until all pax have completed 3 circuits
5x Burpee pull-ups OYO
Indian run back to parking lot
15x Dips IC
10x Step-ups OYO
Mary
20x Low dolly’s IC
20x LBC IC
10x Oblique crunches each side IC
20x Monkey humpers IC
Moleskin
Well done, men! I don’t know that any of us got to the point of seeing red, but this was certainly hard. Great job pushing through! It was awesome to see Hitchcock back out! Hope to see more of you! Kato was a stud and has grown tremendously with his push-ups. He’s gotten a great deal stronger! It’s a testament to his grit and determination. Low numbers today. If you fartsacked, you missed out! Get back out here and join us! Let’s improve these numbers!
PAX: Dr. Freud, Campbells, HHH, Tank, Mufasa, Fonzie, Taxman, Scarecrow (QIC)
The idea of winter weather apparently continues to frighten PAX away as 8 men posted for what turned out to be some rather balmy weather. I picked up the Q on request from Mufasa who’s nursing a groin injury back to health. Given there are several PAX in a similar situation I tried to go with a slower more deliberate count to help accommodate that. Here’s what we managed.
Warm up/The Thang/Mary:
Moleskin:
And there you have it. I tried to work in a variety all throughout the workout so there wasn’t any particular distinction between warm up to the thang or into mary. It was all intended to run together. During the cold months we have traditionally seen a drop in attendance but don’t let yourself be counted in that number. We had an initial subarctic initiation to the cold last week but the temps haven’t been bad at all and I’ve had to deliberately dress with less clothes and have still be hot (I had my think lined gloves and didn’t wear them at all b/c they were too warm and my hands did fine!) Keep posting, particularly with Thanksgiving and Christmas right around the corner.
Until next time,
Scarecrow
3 PAX ran ovals at Taft this morning. Just a tad of fog in the area.
PAX Fonzie, Scarecrow and me, Atticus.
Date: 11/16/19 The Hub
PAX: Wreck-It-Ralph, The Mick, Zombie, Peyton, HHH, Servant, Scarecrow, Minion, Optimus, Bert (QIC), Taxman, Mufasa, Kato, The Fox, Fonzie
15 Pax posted on a beautiful 25 degree mid-November morning. Here’s what we did:
Warm Up:
Motivator 5-1
IST x 13 IC
Bean Picker x 15 IC
Motivator 7-1
Perfect Squat x 12 IC
Motivator 10-6
The Thang:
Burpee Light Pole Suicides – begin with 5 burpees at first light pole and increase by 5 each additional pole – did a total of 50 burpees
Merkin Light Pole Suicides – reverse order from before – start with 20 Merkins at first pole and decrease by 5 each additional pole for a total of 50
Mosey to top of hill by pull-up bars and partner up
Partner one performed pull-ups while partner two performed AMRAP squats at the top of the hill. Both partners repeatedly switched until the team performed 100 pull-ups.
Grab blocks and mosey back to parking lot
Partner one ran to next pole and performed WWI sit-ups while partner two performed AMRAP chest presses with the block. Team responsible for 75 total WWI sit-ups.
Circle Up with Blocks
Block Complex x 12 IC
Curls x 14 IC
Row x 7 IC each arm
Chest Press x 22 IC
Block Swings x 11 IC
Block Dips x 18 IC
Mary:
Low Dolly x 13 IC
LBC x 30 IC
Moleskin:
Great job to all who posted today. To be honest I’m not 100% sure about the rep counts I have listed above as I deviated from the planned counts from my cheat card. I planned on keeping you guessing with where I was going with the counts and I guess I confused myself as well so….mission accomplished????
Wreck-It-Ralph was fighting through some chest tightness but gave his full effort and persevered through the entire workout. Thank you Kato for sticking with him throughout the workout and providing constant motivation. I was by The Mick for a good portion of the workout and he can rep out Merkins and chest presses like nobody’s business but I’m probably not telling you anything new. He easily did 100+ chest presses without even getting tired…or if he was you couldn’t tell. Scarecrow, HHH, and Taxman were the pacesetters for all of the exercises as they generally always are. To all those not mentioned, you did a great job as well.
I’m assuming a small portion of the workout was filmed although I’m not sure what parts or how much. I believe they did conduct a short interview with Scarecrow (could be wrong about that) but hopefully whatever footage they captured or however they choose to use it leads to us getting some additional FNGs.
Going to try to make more of an effort to pick up more Qs and would like to try to Q at least one Saturday a month. Until that next time, SYITG.