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Groening

3/19/20 – Virtual Reality Day 2 @F3NWInd

Pax:
Al Gore, Antman, Atticus, Class Act, Coors, Editor, Fonzie, Groening, HHH, Lights Out, Mufasa, Oilermaker, Optimus, PacRat, Scarecrow (QIC), Tank, Thunder.

So yesterday was a mashup of everyone’s different workouts of various sorts. Beginning today we’re back to utilizing our Q schedule and continuing to prepare Qs for guys to workout on their own. Coors had the solid suggestion of continuing with this practice to help each other from getting stale with our individual ideas. That doesn’t mean we won’t count individual efforts to stay active and continue to put in work in what ever way your able. So, with that in mind today is the first day with the preblast containing the full suggested workout. Solid PAX turnout again with 17. Here’s what was the challenge WOD; plus a few modifying and adjusting to taste:

Warm up:
SSH x 25
Windmills x 15
Perfect squats x 25
Perfect merkins x 20
Mountain climbers x 20 (4ct)
WW2s x 20

The Thang:
Lt. Dan 1-10
Dora 1-2-3 (up the totals if you’re feeling ambitious)
100-Leg raises
200-LBCs
300-Squats
Jack Webb 1-10

Mary:
Fire hydrants x 15 each leg
Bird dog x15
Donkey kicks x15
Donkey whips x15
Bay city scissors x15
Windshield wipers x15
Side crunch x15

Moleskin:
No surprise in this statement, but it definitely wasn’t the same w/o other PAX around for extra motivation. Keep up the solid efforts. Not only will this help the physical body but also provide benefits for our mental sanity as well. Hopefully this will be a short-term solution and we’ll see each other back in the gloom soon!

Until next time,
Scarecrow

3/18/20 – Virtual Reality Day 1 @F3NWIND

With the decision made to discontinue organized in person workouts due to COVID 19, the challenge before us is to continue to workout in various ways and track the progress through. There was a lot of motivation out there to get things started on a solid note as 18 PAX created their own WODs, ran or rucked into the books on day 1 of this challenge. Editor and Mufasa took the prize for the first check-in of the day w/ 5mi rucking in the books and Oilermaker had the honors with the last check-in of the day completing 2.22 miles, 240 kettle bell swings and 600 jump rope reps. In between that Coors ran a length of Pi and Spur procrastinated long enough to get his shower in at the same time as his run from the rain.

Now the challenge to keep up the momentum. Tomorrow starts our suggested WOD, but keep working and finding ways to remain active as we’re getting more restricted in our movements. Here’s the participating PAX on the day:

Pax:
Al Gore, Antman, Atticus, Barricade, Class Act, Coors, Editor, Fonzie, Groening, HHH, Lights Out, Minion, Mufasa, Oilermaker, PacRat, Scarecrow, Spur, Thunder.

Until next time,

Scarecrow

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