Mr. Incredible

PAX: Mr. Incredible (QIC), Cheeseburger, Optimus, OCB, Gummy Bear, Campbells, Pacrat
Date: 9/15/25

7 PAX (one jamming to Dream Academy- Life in a Northern Town) rolled into the gloom for a quick montage of F3NWIND.

Warm Up
SSH x10IC
Windmill x10IC
IST x10IC
Parking Lot Lap
Perfect Squat x10IC
Perfect Merkin x10IC

The Thang
-to the bottom of the hill, and partner up-
Partner 1: Burpees, Partner 2 (timer): runs to the top of the hill and back (x3 full rounds)
Bear Crawl to the top of the hill

-to the parking lot, lined up on the curb-
Inchworm out, stopping every 2 lines for 5 squats (x6 lines)
Lunge walk out, stopping every 2 lines for 5 squats (x6 lines)
Rev. Lunge walk out, stopping every 2 lines for 5 squats (x6 lines)

-back to the curb and partner up-
Partner 1: blocks complex, Partner 2 (timer): Parking lot lap timer (3 full rounds)
Partner 1: block swings, Partner 2 (timer): lunge walk 6 lines (3 full rounds)
Partner 1: squat crusher (squat into a skull crusher), Partner 2 (timer): 2 foot hop 6 lines (3 full rounds)

-mosey to the benches-
’round the world step ups (3 minutes)
Donkey Kick x10IC
Fire Hydrant x10IC

Moleskin
Great to meet Cheeseburger! This workout kept on rolling and kept right on rolling with it. It was accused of being a bit “harder” of a beatdown that a traditional “Patmos Monday,” but everyone seemed to fair pretty well. We had 2 Starskies at coffeteria: Lights Out and Heisenberg.
The theory of this beatdown was to give a quick walk through of the “evolution” of some of key changes at F3NWIND. In actuality, I realized many of things were at the Hub and didn’t translate well to Patmos, so I didn’t say much about it, but here was the theory: In the start, it was all body weight work, hill repeats, and suicides (of various version), then exercises were being mixed together (hence the squat crusher… other variations would be squerkins). Then we started using coupons a lot (probably in part due to COVID) and they became a staple (again, primarily at the Hub). The last piece of the puzzle came in the usage of the Sportsmans Club benches. And, of course, always kicking in a tribute to Scarecrow’s work on “Donkey Kick Hill.” There are plenty of other pieces that could be added in: the creation and evolution of the pull-up bars; the usage and retirement of the giant tires, the huge logs, and (who could forget) the Fight Club Bus Pull.
It’s hard to believe it’s been 10 years. There were many comments during the beatdown about how F3 simply becomes part of the routine; it’s just another part of the day and you couldn’t imagine the day without it (or at least the week). I can say this was certainly true for me until about 3 years ago. But it is also true that seasons change. Each of us move through seasons of life and I believe these are the hardest times we often face. As life circumstances change we face challenges that we’ve never faced and find the solutions from a former season no long work. This can create some really difficult spots and rough roads for men. You may even feel a bit lost, which could be a feeling you haven’t experienced in a while because our lives become somewhat routine. I know this has been true of me these past couple of years as I attempt to find new times for working out, hobbies, etc. Life just changes, and we must change too.

I encourage you all to keep posting; to keep getting out to whatever beatdowns and other “Fs” you can. Keep finding the time to do what is important… but to do that, first make sure you know what are the most important things. Be intentional in your life making room for the most important and allowing those things further down the list to take up less space.
Live with purpose on purpose!

SYITG