Extra Credit: 2 PAX got slightly more Murph-ready. 1 PAX showed up early for the Main Event and got their instant initiation into Murph training!

QIC: Golden Pinky

PAX: Newton, Platinum Pinky

GLOOM FACTOR: A Nearly Perfect 64ºF

WARMARAMA
10 WMH IC
10 Cherry Pickers IC
10 LBAC IC
10 RLBAC IC
10 Seal Claps IC
10 OH Claps IC
25 SSH IC
10-1 Motivators

The THANG
Our 2 EC Murph PAX were 25 Pull-ups, 50 Merkins, and 75 Squats shy of completing the full Murph, so YHC baked some Murph into the Main Event:

• Run a lap, 1 Pull-up, 2 Merkins, 3 Squats
• Run a lap, 2 Pull-ups, 4 Merkins, 6 Squats
• Run a lap, 3 Pull-ups, 6 Merkins, 9 Squats
• Run a lap, 4 Pull-ups, 8 Merkins, 12 Squats
• Run a lap, 5 Pull-ups, 10 Merkins, 15 Squats
• Run a lap, 4 Pull-ups, 8 Merkins, 12 Squats
• Run a lap, 3 Pull-ups, 6 Merkins, 9 Squats
• Run a lap, 2 Pull-ups, 4 Merkins, 6 Squats
• Run a lap, 1 Pull-ups, 2 Merkins, 3 Squats

After reaching 100% completion for the Murph, the PAX performed a quick circuit of 20 Dips, 20 Derkins, and 20 Box Jumps/Step-ups.

The F3 name of the next exercise escapes YHC, but the PAX hopped forward on one leg for 3 hops, switched to the other leg for 3 hops, and repeato until reaching the end of the parking lot.

PAX held plank for 3 10-counts (1 per PAX) and then performed 10 Mountain Climbers IC.

The PAX then turned 90º and performed the alternating one-legged hops – 4 hops per leg – until reaching the end of the parking lot.

On their 6, PAX held feet 6″ off ground for 3 10-counts (1 per PAX) and then performed 10 Flutter Kicks IC.

The PAX then turned 90º and performed the alternating one-legged hops – 5 hops per leg – until reaching the end of the parking lot.

PAX held Low Squat Hold for 3 10-counts (1 per PAX) and then performed 10 Body Weight Squats IC.

The PAX then turned 90º once more and performed the alternating one-legged hops – 6 hops per leg – until reaching the end of the parking lot.

PAX held plank for 3 10-counts (1 per PAX) and then performed 10 Merkins IC.

MARY
Platinum Pinky led the PAX through 10 Crunchy Frogs IC.

Newton led the PAX through 20 LBCs OYO.

COT/BOM
As we went around the COT today, Newton (Respect!) and Platinum Pinky (Double Respect!) was given their due recognition and YHC was reminded just how respect-full the PAX was today!

YHC closed the workout with a quick prayer to give thanks for a nearly perfect day to workout and to be better men. YHC also prayed for the men at the workout and the men who missed the workout. And, finally, YHC prayed for F3 NATX – that our efforts would be blessed and that men would join us on our worthwhile mission.

Announcements

• The official launch of our Saturday AO – Robin’s Hood – is planned for next Saturday, March 30. Make plans to come out, bring a friend or two, and celebrate the launch of NATX’s
• NATX shirts are on sale now until March 27 (4 days left)! Get yours at F3.mudgear.com.
• April NATX Challenge: April Headlocks Bring Friendly New Guys
• F3 NATX March Madness is here–check out how F3 does March Madness!
• The NATX Murph will take place on Memorial Day (May 27)… 65 days away!