Spitting Rain FTW

Extra Credit: Full Murph – 1 vest was in play

QIC: Newton

PAX: Golden Pinky, Newton

GLOOM FACTOR: Misty Rain, 56ºF

WARMARAMA
Imp. ST x 20 IC
Windmill x20 IC
Bean Picker x 15 IC
Arm Circles Forward 10 IC
Arm Circles Reverse 10 IC
Willy Mays Hayes 10 IC
Hill Sprint and back

The THANG (3 times)
20 Merkins (60)
30 Shoulder Press w Brick (90)
40 LBC (120)
50 Brick Curls (150)
60 Squats w Brick (180)
Lap around the lot

MARY
adjourn to the Coffeeteria (Red Horn)

COT/BOM
The Mary was cut short since we burned up all our time doing squats. It was a glorious smoke-fest after the big murph practice. Turned out to be a fine morning for F3. More of a mist than a rain. Golden Pinky brought his A game with vest and we knocked out another murph with time to spare. Keep the EH’s going and we look forward to our next post on Monday. SYITG fellas.

Announcements
The NATX Murph will take place on Memorial Day (May 27)… 16 days away!

TClap |
0

Q-uality Time

Extra Credit: 2 PAX pulled up, pushed up, and squatted through some Murph training.

QICs: Golden Pinky, Newton

PAX: Golden Pinky, Newton

GLOOM FACTOR: Calm and 62ºF

WARMARAMA
(GP-led)
10 LBAC IC
10 RLBAC IC
10 WMH IC
Fellowship Lap / 10 Burpees OYO
10 Cherry Pickers IC
10 Seal Claps IC
10 Overhead Claps IC
Fellowship Lap / 10 Burpees OYO
10 Windmills IC
10 Imperial Walkers IC
10 Hillbillies IC
Fellowship Lap / 10 Burpees OYO
Calf / Hammy / Quad Stretches
Fellowship Lap / 10 Burpees OYO
More Calf / Hammy / Quad Stretches
Fellowship Lap / 10 Burpees OYO

The THANG
(GP-led)
Mosey to sidewalk next to Robin’s small hill:
10 Merkins on sidewalk
20 Dips on wall
30 Mountain climbers on top of hill
20 Irkins on curb
10 WWIIs on other side of parking lot
20 Irkins on curb
30 Mountain Climbers on top of hill
20 Dips on wall
10 Merkins on sidewalk

(Newton-led)
Lazy Dora:
–Partner 1 performs 10 Merkins, Partner 2 Planks, Flapjack to 60 total Merkins
–P1 performs 20 Flutter Kicks, P2 holds feet 6″ off ground, Flapjack to 160 total Flutter Kicks
–P1 performs 30 Squats, P2 Low Squat Holds, Flapjack to 300 total Squats

MARY
(Newton-led)
20 LBCs OYO
20 WWIIs OYO
Side Planks

COT/BOM
Newton closed us out with a prayer for the PAX that couldn’t be with us in the gloom this morning and for all of the PAX to have a great weekend.

Announcements

  • The official launch of our Saturday AO – Robin’s Hood – has been pushed to next Saturday, April 6. Make plans to come out, bring a friend or two, and celebrate the launch of NATX’s
  • April NATX Challenge is almost here: April Headlocks Bring Friendly New Guys
  • The NATX Murph will take place on Memorial Day (May 27)… 57 days away!
TClap |
0

A Very Respect-Full PAX

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!
TClap |
1

Co-Qs & Coffeeteria

Extra Credit: Murph Challenge training – quick lap, 100 pull-ups, 200 merkins, 300 squats.

QIC(s): Golden Pinky, Cable Guy, Newton

GLOOM FACTOR: Colder than normal for mid-March, 44ºF

WARMARAMA
(Q – Golden Pinky)
Fellowship Lap
25 SSH IC
10 WMH IC
10 LBAC IC
10 RLBAC IC
10 Imperial Walkers IC
10-Count Arm Stretches
10-Count Leg Stretches

The THANG
(Q – Cable Guy)
Mosey to soccer fields.
Bernie Sanders to mid-point of field, turn and Sprint to the other side. (x2)
Lunge Walk to mid-point of field, turn and backwards Lunge Walk to the other side. (x2)
Open Gate Walk backwards to soccer goal.
Side Shuffles from one goal to the other, side shuffle back to first goal.
Calf/Shin stretch (to recover from EC Ruck from Friday).

(Q – Golden Pinky)
Jacob’s Ladder / 11’s Combo
Sprint up the hill, 10 Burpees, Sprint down the hill, 1 WWII
Repeato (decrease by 1 Burpee/increase by 1 WWII) until PAX hits 1 Burpee and 10 WWIIs

(Q – Newton)
5 Wide-Arm Merkins IC
10 Diamond Merkins IC
5 Absolution IC
5-1 Motivators

MARY
YHC’s memory is a little fuzzy, but there were definitely Flutter Kicks, Crunchy Frogs, and In & Outs involved…

COT/BOM
Newton closed the workout with a prayer for safe travels for those traveling and a great weekend for all NATX PAX. Until we see each other in the gloom again soon!

Announcements

  • NATX shirts are on sale now until March 27! Get yours at F3.mudgear.com.
  • Coming soon… April Headlocks Bring Friendly New Guys
  • The NATX Murph will take place on Memorial Day (May 27)… 72 days away!
TClap |
1

Soccer Mom Approved

QIC: Newton

PAX: Globetrotter, Golden Pinky

GLOOM FACTOR: Cloudy, 69ºF

WARMARAMA / MINI-THANG
(who needs warm up when you can just jump into it?)
30 SSH IC
30 Imperial Stormtroopers IC
30 Windmills IC
30 Bean Pickers IC
30 Arm Circles Forward
30 Arm Circles Reverse
7-1 Motivators

The THANG
Lap
10 Manmakers OYO
10 Skull Crushers OYO
30 Squats with Blocks
Lap with Blocks
20 Merkin with Blocks IC
10 Shoulder Press with Blocks
20 Plank Jacks on Blocks
Lap with Blocks
Block Press AMRAP
Block Curls AMRAP

MARY Meets MURPH
30 LBC
30 Flutter kicks
Side planks 30 sec x 2
5x Merkin w Rotation
5-1 Motivator

Mosey to Fitness Court for Murph wrap-up. Led by Golden Pinky

Round 1: 1 Pull-up, 2 Merkins, 3 Squats
Round 2: 2 Pull-ups, 4 Merkins, 6 Squats
Round 3: 3 Pull-ups, 6 Merkins, 9 Squats
Round 4: 4 Pull-ups, 8 Merkins, 12 Squats
Round 5: 5 Pull-ups, 10 Merkins, 15 Squats
Round 6: 4 Pull-ups, 8 Merkins, 12 Squats
Round 7: 3 Pull-ups, 6 Merkins, 9 Squats
Round 8: 2 Pull-ups, 4 Merkins, 6 Squats
Round 9: 1 Pull-up, 2 Merkins, 3 Squats

COT/BOM
Great effort everyone…in honor of the Third 500, I thought we could work in more 30’s. T-Claps to Globetrotter stayed in the game even when he wasn’t feeling so hot this morning. And Golden Pinky gets big T-claps for helping us wrap up the Mary with some Murph training. Soccer Season is upon us so we were seeing more cars in the lot we look forward to trying to EH some of the drivers who sit in their cars and watch us go by with our coupons.

Announcements

  • NATX logo is finalized! Shirt types are being chosen now and pre-orders will open up by early next week.
    • There will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
  • We are now in the perfect window to recruit FNGs – the winter weather should be behind us and the brutal summer weather is not here yet… EH with anyone and everyone you can so we can bring in more FNGs and help give them the same thing F3 gives us!
  • NATX Murph training officially kicks off this Monday, March 11 at Mettle of Honor. The NATX Murph will take place on Memorial Day (May 27)… 79 days away!
TClap |
1