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Scarecrow

10/8/19: Shoulder, shoulders, NOT shoulders

PAX: Taxman, Dr. Freud, Groening, Mr. Incredible, Campbells, Editor, Tank, Mufasa, Atticus, Reck-it-Ralph, Lights Out, Scarecrow

So my shoulders have been taking some serious abuse since my initial HTL of the year and seem like things haven’t let up. Thanks to Barricade’s shoulder blaster on Sat, I decided to go for a beatdown requiring as minimal shoulder usage as I could muster. Here’s what I came up with.

Warm up:

  • Church lap (plank while you wait)
  • SSH x 25ic
  • Windmills x 10ic
  • IST x 10ic
  • Bean Pickers x 10ic
  • Daft Punk Lunges x 6ic

The Thang:

  • Mosey to the back hill
  • LBC x 10ic
  • Windshield wipers x 10ic
  • Fire hydrants x 10ic/each leg
  • Bird dog x 10ic
  • WW2/Maks N’targys ladder 10-1
  • LBC x 15ic
  • Windshield wipers x 15ic
  • Fire hydrants x 15ic/each leg
  • Bird dog x 15ic
  • Trail mosey to the pull up bars
  • Hanging crunch x15 / Side lunges while you wait
  • Toes to bar x 15 / Reverse lunges while you wait
  • Hanging cross crunch x 10 / Perfect squat while you wait

Mary:

  • Mosey to the mini hill by today’s ghost flag
  • Fire hydrants x 10ic/each leg
  • Donkey kicks x 10ic/each leg
  • Knee circles x 5for/5rev ic/each leg

Moleskin:
And that was it! It felt like a definite deviation from usual beatdowns but that was definitely intentional. It is remaining dark right now throughout the whole workout and headlamps are more necessary, particularly when down around the trail and pull up bars. Good to hear more guys jumping into commenting on the AAR. Accountability is what helps up grow and setting up to provide feedback is as important as being ready to receive it. Challenge yourselves not to always let someone else provide the feedback.

Continuing to Labor @The Hub

Date: 9/3/19
PAX: Fonzie, Campbells, , Groening, 4hawa, Tank, Deerhunter, Lights Out, Mufasa, Taxman, Dr. Freud, Mr. Incredible, Atticus, The Doctor, Scarecrow (QIC)

The first beatdown of the week crept up on me with the Labor Day holiday yesterday so I figured that we would continue celebrating our labors with something a little bit different Q from the last few that I can remember doing. Here’s what we did:

Mary:

  • SSH x40ic (led by Mr. Incredible as I pulled in a minute or so late)
  • Parking lot lap
  • Windmill x 10ic
  • Bean pickers x 10ic
  • Big arm circles x 10ic For/10ic Rev
  • Perfect squat x 15ic
  • Merkin time bomb x 10

The Thang:

  • Hillbilly/Burpee (x2) Indian “run” to the back him
  • LBC x 15ic
  • Leg raise extension x 10ic
  • Windshield wipers x 10 ic
  • WW2/Mak N’Targys Ladder 1-10
  • LBC x 15ic
  • Leg raise extension x 10ic
  • Windshield wipers x 10 ic
  • Hillbilly/Burpee (x2) Indian “run” to the mini-flag hill

Mary:

  • Side crunch x 15oyo/each side
  • Fire hydrant x 15ic /each leg
  • Bird dog x 15ic
  • Bay city scissors x 15ic
  • Apollo Creed x 10oyo
  • Donkey kick x 10ic /each leg
  • Donkey whip x 10ic / each leg
  • Low flutter x 15ic
  • Side crunch x 15oyo / each side
  • LBC x 20ic
  • Leg raise extensions x 15ic
  • Windshield wipers x 15ic

Moleskin:
I almost managed to disappoint Mufasa who for a momentary second time in two weeks posted for a Scarecrow work out only to find someone leading to start the workout. Like to say that I planned it that way but it was just some slow moving in the morning that got me there late. Thanks to Mr. Incredible for jumping in on that. I tried to do a little more focusing on the core which seems to be a little out of our routine of late. Nice job with everyone pushing through and enjoying a decent pre-rain morning beatdown!

Until next time,

Scarecrow

8/16/19 – Trojan Pilgrimage

PAX: PacRat, Muck, Coors, Kato, Grinwald, Mr. Brown, Optimus, Scarecrow (QIC)

Date: 8/16/19

It’s been a while since I made out to Troy to partake in the adventures that it has to offer. He what it had to offer up.

Warm up:

  • SSH x20ic
  • Windmills x15ic
  • Hill Billies x15ic
  • Small arm circles x 5For/5Rev
  • Big arm circles x 5For/5Rev

The Thang:

  • Money to the park
  • 10 box jumps oyo down death row
  • Pinkie pie on picnic table 10-1
  • Dora 1-2-3 with partner
    • 100 Plank knee to elbow
    • 200 Picnic table leg presses
    • 200 WW1
    • Timer was reverse bear crawl up the stage steps and forward back down
  • Mosey across Ridge Rd to check the school playground for pull up potential and grabbed 10 pull-ups oyo.
  • Mosey back to the parking lot.

Moleskin:

Wasn’t feeling the best last night so I went off the cuff for the Q this morning with some pretty decent results. It was a good time joining the guys out in Troy and getting a little variation in the beat down terrain. Good to meet a new face out there today. Nice job getting after it today fellas!

Until next time!

Scarecrow

F3NWInd 5th Year Anniversary

Date: 7/13/19
PAX: 45, Atticus, Thunder, Barricade (QIC), Ironman (QIC), Burt, Class Act, Tank, Mufasa, Spur, Campbells, Coors, Fonzie (QIC), Taxman, Fox, Lights Out, The Mick, Payton, Optimus, Dr. Freud, Nabisco, Editor, The Heat, Scarecrow (QIC)

For our fifth anniversary we ventured to a special location at the Siltworm HQ for festivities. I wanted to have a special Q combo with all the nantaans that have helped lead F3NWInd during its existence. Here’s what we put together for some solid type II fun this morning.

Warm up:
SSH x15ic
Windmill x10ic
Bean pickers x10ic
Perfect Squat x10ic
Perfect Merkin x10ic
WW2 x20oyo
Fast mosey down around the cul-de-sac

The Thang:

Fonzie on Q:
Slosh Pipe Contra Burpee Relay
2 lines (staggered per line)
1 pax takes slosh pipe to (distance) & back to next Pax then goes to back of
All pax meanwhile are doing Contra Burpees (Traveling Burpees with through everybody.

SodBuster – 10 OYO (Shout out to HHH and Mr. Incredible for assisting in the creation during coffeteria yesterday!)
Inchworm down to push up
Mahktar Ndaiye down to Pickle Pounder
Mahktar Ndaiye back up
Inchworm up to Monkey Humper
Squat jump

Pick an opponent of similar size
Battlerope Tug O’ War (All pax People’s Chair in Circle with Burpee Ring Of Fire, which devolved (or got better) into burpee side betting on the opponents.)

Ironman on Q:
Bear crawl to merkin webicide 1-5
WW2 x20oyo
Suicides 1-7
Freddie Mercury x15ic
Side shuffle to squat webicide 1-7
Plank 1min
Mahktar Ndaiye x15ic
Ironman burpees x10oyo

Barricade on Q:
Grab blocks
Curtis P x 5ic
Curls x 10ic
Supine skull crushers x10ic
Sprints x4
80lb Sandbag pull through with all PAX planking each direction
Flutter kicks x 10ic
Leg raise x10ic
Flutter kick x20ic
Leg raise x10ic

Scarecrow on Q:
Jack web 1-10
Grab bricks
Flys x10ic
Overhead press x10ic
Lt. Dan 5-8
Chest Press x10ic
Wide curls x10ic
Lt. Dan 9-10

Mary:
Fire hydrant x10ic/each leg
Donkey kick x10ic/each leg
Bird dog x10ic
Bay city scissors x 10ic
LBCs x 25ic (for a total of 50/5yrs = 10 LBCs for each year…get it!?.)

Moleskin:
Five years ago on July 12 F3 came to northwest IN. As we’ve said many a time before, props to Fonzie for bringing it with him back to the area and not being discouraged by nay sayers. I’ll just steal a part from Fonzie’s Band post from yesterday and drop it in here b/c I don’t think I can say it any better:

Thanks to the dedication of men like you, not only are we still here & growing but new methods of F3 growth & development have been created to expand ourselves across the nation.

I believe that F3 has meant a lot to each of us in various and changing ways during the period that we have been involved. Continue to reach out to others that might benefit from the fellowship that exists in this brotherhood. As always it’s a pleasure to lead you guys!

Until next time…
Scarecrow

Valpo/Shorewood Launch

DATE: 6/29/19
PAX: Nabisco, Tank, Mufasa, Taxman, Dr. Freud, Minion, HHH, Payton, The Mick, Kato, Lights Out, The Fox, Campbells, Laloyd, 4hawa, Optimus, Bob Vila, PacRat, Fonzie, Hot Lunch (FNG), Mater (FNG), Scarecrow (QIC)

After some years of back and forth and discussions on starting an AO in Valpo today was finally the day to take the plunge. With summer suddenly upon us this week, 22 PAX made it out for a hot and humid Sat morning beatdown. Here’s what we managed with our efforts.

Warm up:
SSH x20ic
Imperial Storm Trooper x10ic
Bean Pickers x10ic
Windmills x 10ic
Perfect merkins x 10ic
Perfect merkins x10ic
Parking lot lap around to b-ball half court

The Thang:
Bear crawl to full b-ball course
WW2 webicide (2-16reps)
Squat side shuffle webicide (2-16reps)
Back to b-ball half court
8ct body builders x10ic
Mountain climbers x10ic
Partner Dora 1-2-3
-100 inchworm merkins
-200 squats
-300 overhead claps
-choose your hill for the timer

Mary:
LBCs x20ic
Fire hydrants x 10ic/each leg
Bird dogs x10ic
Russian twists x10ic
Perfect merkins x10ic
Makhtar N’Diayes x14ic

Moleskin:
Props to everyone for battling through the heat. The clubhouse at Shorewood has some of the best natural obstacles/terrain to use during a workout. If you like hills, or better, especially if you don’t, definitely head over and hit up a Q. It’s going to take some planning to avoid the hills. We got two FNGs out for the launch with a few more in the queue. Keep the EH’s coming!

Until next time,
Scarecrow