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3/12/20 – My 5yrs at F3

Pax:
Al Gore, Atticus, Campbells, Dr. Freud, Fonzie, Groening, Lights Out, Mr. Incredible, Mufasa, Scarecrow (QIC), Taxman.

11 PAX showed up to help celebrate my five years of F3 beatdowns. With weather halfway decent we ventured into the gloom for a beatdown inspire off my memory of my first Q. ICMYI, here’s what we did:

Warm up:

  • SSH x 50ic
  • Windmills x 15ic
  • Imperial Storm Troopers x 15ic
  • WW2s x 20oyo
  • Bean Pickers x 15ic
  • Perfect merkins x 15ic
  • Perfect squats x 15ic
  • LBCs x 15ic
  • Side crunch x 15ic /each side
  • Flutter kicks x 15ic
  • Windshield wipers x 15ic

The Thang:

  • Mosey for bricks and to back hill
  • Brick press x 15ic (running in place for extra credit)
  • Overhead press x 15ic (running in place for extra credit)
  • Skull crushers x 15ic
  • Curls x 15ic
  • Shoulder flys x 15ic
  • Side lunge to squat incremental ladder for ~8mins
  • Brick press x 10ic (running in place for extra credit)
  • Overhead press x 10ic (running in place for extra credit)
  • Skull crushers x 10ic
  • Curls x 10ic
  • Shoulder flys x 10ic
  • Return bricks home

Mary:

  • Mosey to donkey kick hill
  • Fire hydrants x 15ic /each leg
  • Bird dog x 15ic
  • WW2 x 20oyo
  • Donkey kicks x 15ic /each leg
  • Donkey whips x 15ic /each leg
  • LBCs x 20oyo

Moleskin:
It was a snowy Sat in mid-March of 2015 that I showed up to my first beatdown. Little did I know what I impact that that choice would have on the next multiple years of my life. F3 has provided me with lifelong friendships and many hours of entertainment and memories over the past several year. We often say that it’s a pleasure to lead you guys but from the bottom of my heart it has been an honor to lead the PAX. God’s blessings to everyone that I’ve had to please to cross paths with through this group!

Thank you all,
Scarecrow

37 and Only a Little Rainy

Date: 3/10/20
PAX: Scarecrow, Fonzie, Groening, Atticus, Dr. Frued, Antman, Mufasa, Lights Out, HHH, Taxman, Mr. Incredible (QIC)

11 PAX eventually made their way into the extra gloomy Hub parking lot this morning. I was a little concerned at the lack of cars at 5:25, but everyone piled in eventually for the following:

Warm Up
SSH x25IC
Windmill x15IC
Imperial Storm Trooper x15IC
Parking Lot Lap
Moroccan Night Club x30IC
Perfect Merkin x10IC
Mt. Climber x15IC
Light Pole Lap
Perfect Squat x10IC

The Thang
Line up on the suicide lines
Bear crawl to line, 3 burpees, run back to start. Increase line count until time runs out (5 minutes)
Grab 2 bricks
Merkins x10IC
Curl x5IC/Press x5IC – no rest x6
Merkins x5IC
Skull Crusher x10IC

Mosey to pull up bars

Pull Up x25 OYO
Squat x50 OYO

Back to the bricks
Merkins x10IC
Curl x5IC/Press x5IC – no rest x4
Merkins x5IC
Skull Crusher x10IC

Bricks home, blocks out
2 arm row x10IC
Block Complex x15 OYO

Blocks home
Mary under the portico
Low Flutter x15IC
Freddie Mercury x15IC
WWI x15 OYO
Side Crunch x10IC each side

Moleskin
I was fairly uninspired for this Q. I’ll be honest I’ve been feeling pretty tired, beat down, and drained for the past several weeks (possibly months). Seems just general busyness in all areas of life. I’m sure I’m not alone in this. As men (maybe as humans) we tend to over-work, over-commit, under-pray, under-rest, and under-sleep. I encourage you to keep putting others first, never tire of doing good, continue to work hard for God, and push through… but also do not forget to rest/recover. We cannot serve others if we are too tired to live.
In that light, a song got stuck in my head during the last Murph as the rounds seemed to never end. It crept into my mind and has been hanging in there since: https://www.youtube.com/watch?v=9lKdHXfpsFQ

“And let us not grow weary of doing good, for in due season we will reap, if we do not give up.” – Galatians 6:9

SYITG

3/7/20 – Another ultimate day @ The Hub

15 PAX came out for some ultimate frisbee and a little rucking. There was a decent group that prerucked before ultimate and Mufasa and Tank continued theIf rucking through the ultimate games. Otherwise the rest split up and juggled Dr. Frued back and forth between the teams to keep things competitive. By the end of the morning we were starting to feel the temperature previews of spring to come, just go to get through that inevitable last snowfall…

Pax:
Bert, Bob Villa, Dr. Freud, Fonzie, HHH, Lights Out, Minion, Mufasa, Oilermaker, Optimus, PacRat, Scampi, Scarecrow, Spur, Tank.

Leg Day

Date: 3/5/20
Q: Fonz
Pax: Dr Freud, Atticus, HHH, Mr Incredible, Scarecrow, Campbells, Groening, Lights Out, 4Howa, Mufasa, Fonz

11 Pax joined in today for a brisk Leg Day. 2 opted to ruck instead of risking a groin injury. Maybe a smart move on their part.

We did the following:

Warm Up:
Good Mornings X 10
SSH X 30
Squats X 20
Windmill X 10
Jump Squats X 20
Lunges X 10 each leg

The Thang:
Grab Block, Mosey to MO7S Hill
Bottom of hill
(With Block) Quadrophelia up (Leave block on top
ascending squats 5-15
Sprint down, Reverse Lunges 5-15

Line up on MO7S line
Traveling Jump Squats to 2nd light, Carioca back
Sprint MO7S X 4

Mosey to top of hill
Circle the Blocks
Calf Raises on block X 20
Michael Flatleys X 30
Calf Raises on block X 20
Michael Flatleys X 30
Partner up for 
Partner Leg Throws X 30
Leg Thrower holds squat
Switch

Circle up for Lt Dans X 10
A couple with blocks

Mosey to Flag for Mary:
Side Leg Raises X 15 each
Inner thigh Leg Raises X 15 each
Glute Bridge X 20
LBC X 20
Obliques X 20 each

Moleskin:
Sorry for the Backblast delay. I finally got a spot in my day to do it.
Great job, Brothers!
I doubt anyone was greatly sore from this, just tired. Though I did feel it a bit this AM.
It’s nice to be back. I hope to return to block burpees for everyone soon with shoulder convalescence.
SYITG!

3/3/20 – Fun with Fifteens @The Hub

Pax:
Atticus, Dr. Freud, Editor, Fonzie, Groening, HHH, Lights Out, Mufasa, Scarecrow (QIC), Tank, Taxman.

11 PAX joined me as went in the middle and went for reps of 15 focusing on our core. I had a plan for the Q heading in and unlike recent weather I was too fickle with the original prediction. Here’s what we did:

Warm up:

  • SSH x 30ic
  • Windmill x 10ic
  • Bean Pickers x 10ic
  • Light Pole chain lap
    • Hillbilly 1st leg
    • Toy solider 2nd leg
    • Imperial Storm Trooper 3rd leg
    • Lunges back to shovel flag
    • 3 burpees at back of line to the front

The Thang:

  • WW2 x 15ic
  • Mak N’Tardys x 15ic
  • Mountain Climbers x 15ic
  • Homer to Marge
  • Windshield wipers x 15ic
  • Mosey to blocks
  • Two arm row x 15ic
  • Right arm row x 10ic
  • Left arm row x 10ic
  • Clean and press x 15ic
  • Mosey to pull up bars / split into two groups
  • Toe to bar x 10 / Al Gore wyw
  • Hanging crunch x 10 / Plank wyw
  • Cross crunch x 10 each side / Partner people’s chair wyw
  • Mosey back to blocks
  • Two arm row x 10ic
  • Right arm row x 10ic
  • Left arm row x 10ic
  • Clean and press x 10ic
  • Return blocks and mosey to shovel flag

Mary

  • WW2 x 10ic
  • Right arm plank reach through x 7ic
  • Left arm plank reach through x 8ic
  • American hammer x 15ic
  • Homer to Marge
  • Windshield wipers x 15ic
  • Fire hydrants x 15ic/each leg
  • Bird dog x 15ic
  • Donkey kicks x 10ic/each leg
  • Donkey whips x 10ic/each leg
  • Bay city scissors x 10ic

Moleskin:
We moved a grand total of .6mi today and still kept the heart rate up. Everyone put in a solid effort with a Q that was a bit out of recent norms. I specifically tried to target the core and some back muscles that we don’t seem to hot very often. I’ll encourage you to push yourself to find new routine to incorporate.

Until next time,
Scarecrow