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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

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!

2/27/20 – February’s Murph @The Hub

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

11 PAX showed up for the February running of the Murph. Due to the indecisiveness of the weather much and the drop in temps all the sloppiness from yesterday froze up solid and left us with concerns about footing running in the parking lot. So instead we opted to incorporate trail laps into the pull up, merkin, squat cycle.

  • Pull up x 10oyo
  • Merkins x 10ic
  • Squats x 15ic
  • Trail lap
  • Repeato x10

Moleskin
Nice work to everyone as usual. Incorporating the running into the exercises makes it a bit of a different workout. Starting next month we’re going to move the Murph at the Hub to quarterly measuring bar workouts and special day workout, ie Memorial Day. Makes sure to plan next month to check where you’re at to measure improvements down the road.

Until next time,
Scarecrow

Prayer is for the weak

Backblast The Hub 2/25/20

PAX: dr Freud, scarecrow, Mufasa, Atticus, Antman, Al Gore, HHH, Lights Out, Editor, Campbells (QIC)

‘Twas The day before Ash Wednesday and all through the lot there were PAX circling up to give all they got. It was a brisk winter morn with no rain only mist, with no Q within sight that all felt quite dissed. But what to their wondering eyes should behold, a Q with a plan and a hat like dumb Donald. The focus was prayer with a little pain, it sounded not bad so the PAX didn’t complain. This is what we did:

Warmup

lot lap focusing on the Our Father prayer

IST (no rep count for greater chance to focus) and we thought about God as Father

windmill nrc and we focused on the aspect of hallowed that points to the fact that we should properly reverence and fear God

jack Webb 1-7 think of The other aspect of hallowed focusing on praise

Plank while speaking single attributes of God

Jack Webb 8-10 considering God as our king

squats nrc think about God’s kingdom coming to our family, friends and coworkers

reverse lunges nrc do you trust God as he carries out His will

run a lot lap

forward lunge we discussed doing God’s will fully, immediately and with joy

10ic praying mantis

Plank while we quoted scripture

WWI nrc take time to confess

I honestly can’t remember the last exercise but we discussed forgiving others, following God and asking God to set us free from what is holding us

COT prayed for prayer requests

Moleskin

As always we ran short on time but I was glad to hear it was helpful to get our minds set on God before lent began. May we all draw closer to our Heavenly Father over these next 40 days and may He transform us all

2/20/20 – Minimal merkins @The Hub

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

After two straight beatdowns with merkins on the QICs’ brain, I felt like I needed to mix things but struggled all night to come with any options but more merkins. I finally gave up and headed to bed with a not so complete outline for my Q. The PAX showed up all the same to brave whatever wound up being served up. Here’s what we did:

Warm up:

  • SSH x 20ic
  • mosey to first light pole
  • windmill x 15ic
  • sprint to next light pole
  • bean pickers x 15ic
  • sprint to next light pole
  • hillbillies back to shovel flag
  • Daft Punk lunges x 5ic
  • Merkins x 10ic (just because I couldn’t totally eradicate them from my mind)

The Thang

  • Mosey for a block and on to the back hill
  • supine chest press x 15ic
  • skull crushers x 10ic
  • curls x 15ic
  • overhead press x 10ic
  • two arm row x 15ic
  • ~5 min incremental ladder
    • block complex to Lt Dan
  • supine chest press x 10ic
  • skull crushers x 10ic
  • curls x 10ic
  • overhead press x 10ic
  • two arm row x 10ic
  • ~5 min incremental ladder
    • burpee to WW2
  • return blocks mosey to church corner
  • people’s chair ring of fire
    • WW2 x 20oyo

Mary

  • Fire hydrant x 15ic/each leg
  • bay city scissors x 15ic
  • bird dog x 15ic
  • flutter kicks x 15ic

Moleskin:
And that’s he wrap. Honestly I decided to use an outline for a prior Q that a did and just add some mods on the fly during the beatdown. The timed ladders work nice to better calculate time and definitely helps to keep the group together. Nice job by everyone today despite to toasted arms and shoulders from Bert and Light Out crushing us all in the last two beatdowns.

Until next time,
Scarecrow