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Scarecrow

BACKBLAST 3/25/20 – COVID 19 Miles

18 PAX did stuff!

Blue ran just over a 5K.

Mr. Incredible ran 6 miles and did 50 merkins.

Class Act rucked with the wife for 2 miles, then attacked this assault bike with an interval workout. Not to be out done, he then put on his plate carrier and did WWIIs, more bike intervals, more WWIIs and merkins – all just to make us all look like slouches.

Peyton biked 35 minutes, ran 18 minues, kettle bell circuit with Zombie.

Editor completed a mid-day family ruck with an evening jog – a double down!

Scarecrow ran 2.79 miles – in shorts!

Spur ran almost 3 miles – come on, you couldn’t go .01 more?

Oilermaker – wore a sweet hat and completed 75-100 rep kettlebell movements as well as 3.02 miles of running.

HHH rucked 1.5 miles with the family, then a run and basketball in the driveway.

Lightsout and his M went on a 3.3 mile walk (w/o a ruck – they took the wrong car – DOH).

Coors – super stud – 4 mile run then 2 mile ruck.

Packrat – rucked with Lightsout

Thunder and I – ran 3 miles and rucked 1 mile.

Mufasa – rucked 6 foggy miles.

VIRTUAL WOD DAY 4 @ F3NWIND

Pax: Tank, Lights Out, Dr. Freud, Mr. Incredible, Al Gore, HHH, Editor, Atticus, Mufasa, Fonzie, Class Act (QIC), Spur, PacRat, Optimus, Coors, Oilermaker, Barricade, Scarecrow

Virtual Day 4 saw the Pax climbin out of hot tubs, donning flat-brimmed hats, complaining just a bit, hittin the trail and doing today’s WOD.

Warm up
25 x SSH
25 x ISP

The THANG

Circuit A
Merkin x 20
Curl x 20
Squat Jump x 20

Circuit B
Block Snatch x 20
Block Swing x 20
Block Goblet Squat thruster x 10
Block deadlift x 20
Burpee x 10

Do Circuit A 3 times in a row, decreasing squat jumps by one each set (20, 19, 18), then do one round of Circuit B.  3 sets of Circuit A (17, 16, 15 squat jumps) followed by Circuit B. Continue Circuit A x 4 this time (14, 13, 12, 11 squat jumps) followed by Circuit B.  For increased rigor, perform with plate carrier or ruck.

Then:
20 x WWII
20 x block military press
20 (per arm) x block rows
Repeato x 4

Mary
1 min plank
20 x low flutter
Repeato x 3

Moleskin
Well done, boys! For those that completed the WOD, I’m glad you stuck it out. For those that reported the time, I think Scarecrow came in with the time to beat. Even though we can’t workout together, I’m looking forward to the challenges the Qs come up with next week. If you’ve been thrown off by the change of your schedule and haven’t hit a WOD yet, shake off the rust and get after it! See ya’ll on Band or perhaps the trail.

VIRTUAL WOD DAY 3 @F3NWIND

Pax: Dr. Freud, Scarecrow, Class Act, Lights Out, Atticus, Thunder, Al Gore, Mufasa, HHH, Fonzie, Antman, Spur, Minion, Editor, Coors (QIC)

Virtual Day 3 was a success! Participating pax did a variety of exercises including rucking, running, and the WOD described below. Some pax were stud muffins and doubled-down.

Warm-up

25x SSH

15x Bean pickers

15x IST

15x Arm circles in each direction

The Thang

20x Mt. climbers (4-count)

Circuit #1: 10x burpees, 20x lunges (total, not each leg), 30x WWIs

Repeat 3x

20x Mt. climbers (4-count)

Circuit #2: 10x WMDs, 20x Little man in the woods, 30x heel touches

Repeat 3X

20x Mt. climbers (4-count)

Circuit #3: 10x burped thrusters (no merkin), 20x Apollo Ohnos, 30x heels to heaven

Repeat 3x

20x Mt. climbers (4-count)

Mary

15x Oblique side raise each side

15x American hammers

15x Low flutters

Moleskin

As Scarecrow said yesterday, this is much less fun without your brothers. However, I’m thankful we have Band to keep each other motivated. If you are having trouble maintaining form or effort throughout a workout, just remember the wise words of Pacrat, “You are only cheating yourself. Make it count. Poor form means poor results.” If we each play our cards right, we can be in better shape coming out of this than we were going in. I know it will be tough, but I have faith in each and every one of you. Keep grinding!

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