Tag: Cable Guy

Wet and Crunchy

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Extra Credit: 3 PAX rucked a 4 miler

QIC: Red Ryder, Link, Cable Guy, Golden Pinky, Newton

GLOOM FACTOR: Clear, 62ºF

WARMARAMA
30 SSH
10 Willie Mays Hayes
10 arm circles forward (5 little, 5 big)
10 arm circles reverse (5 little, 5 big)
10 seal claps
10 overhead claps
Toe Touches, center, L and R

THE THANG
After our warm-up each PAX was responsible for 10 minutes of our workout….here is how it all panned out…

Newton:
20 Derkins IC
20 Bench Dips
1 min Wall sit
20 Incline Merkins
31 step ups

Cable Guy:
Forward lunge across court
15 squats
Backward lunge across court
Hold plank 10 count each PAX

Link:
20 Freddie Mercury’s
20 LBCs
20 Flutter kicks

Red Ryder:
Bear crawl up the stairs stopping on each level: 
1st: 10 Merkins
2nd: 10 Diamond Merkins
3rd: 10 Wide Merkins
4th: 10 Dips
5th: 10 Burpees
Mosey to Track
Ricky Bobby 2 laps

Golden Pinky:
Mosey to the soccer goal then all-out sprint to the other goal
Bear crawl 8 count
8 crunchy frogs
repeat until we got back to the other goal.

COT/BOM
Nice shared Q by all. Great to see Cable Guy back in the mix and join us for some EC rucking as well as we prep for Go Ruck in Sept. Newton had to bail early for work…but sounds like everyone finished strong w the Bear Crawl and Crunchy Frog-fest in the luxurious waterlogged field. Sweet.

Announcements

The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 10 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.

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Howl at the Moon

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Extra Credit: 3 PAX donned a ruck and practiced some extreme couponing–perhaps a little too extreme…

QIC: Golden Pinky

PAX: Newton, Cable Guy, Slides, WikiLeaks, Red Ryder, Platinum Pinky

GLOOM FACTOR: Dark, Texas-chilly, 55ºF

WARMARAMA
Circle up!
10 WMH IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbillies IC
10 LBAC IC
10 RLBAC IC
25 SSH IC

The THANG
Keep circled up!

Merkin Ladder (1 – 10 – 1)

Jump Squat Ladder (1 – 10 – 1)

Mountain Climber Ladder (1 – 10 – 1)

Crunchy Frog Ladder (1 – 10* – 1)
* At this point, the PAX were all feeling it in the hip flexor, so YHC called an audible and had the PAX flip over for Upward Dog. Slides pointed out that Upward Dog deserved its very own F3 Exercon name and offered up the name “Howl at the Moon” – a perfectly fitting name for what it looked like the PAX was doing! The PAX transitioned into Downward Dog and Slides offered up the name “Gateway Arch” – another perfectly fitting name to put in the Exercon!

Flutter Kick Ladder (1 – 10* – 1)
* Break for one more round of Howl at the Moon and Gateway Arches.

MARY
Merkin Ring of Fire (10 Merkins each… except for Newton, who might still be doing Merkins at The Big House!)

COT/BOM
It was incredibly exciting having 7 PAX at the workout today. Obviously, I enjoy any company I can get at our workouts and I certainly cherish the time I get with any and all PAX that show up. But, at a deeper level, today was special because we had men post at the workout who we haven’t seen in a while, we had men fighting through some pain (that I may or may not have inflicted), and we had men who continue to come out and crush the workout.

I was reminded (by, of all things, one of my F3 shirts) about how iron sharpens iron and I 100% believe this is what happens in this group. We start off by making each other better in terms of Fitness, but we soon start making each other better in terms of being a man and being a leader. I hope I was able to help sharpen each of the PAX today and I can personally attest to being sharpened each and every time I am around every single one of my F3 NATX brothers! Aye!

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 (5 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)… 66 days away!
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Ring Around the Mosey

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Extra Credit: Cable Guy, Golden Pinky, and Newton continued our Ruck EC with a 4 miler and then joined the rest of the PAX to enjoy the Greyhound AO.

QIC: Newton

PAX: Platinum Pinky, Golden Pinky, Cable Guy, Red Ryder

GLOOM FACTOR: Clear, 52ºF

WARMARAMA
50 SSH IC
30 Imperial Stormtroopers IC
10 Windmills IC
15 Bean Pickers IC
10 Arm Circles forward
10 Arm Circles reverse
10 Overhead Claps – “Seal-like”
5-1 Motivators

The THANG
Mosey to the Track

  • 20 Merkins – 200m mosey – 20 Merkins – 200m mosey
  • 20 LBC – 200m mosey – 20 LBC – 200m mosey
  • 20 WW2 – 200m mosey – 20 WW2 – 200m mosey
  • 30 Squats – 200m mosey – 30 Squats – 200m mosey

Mosey down to parking lot for Lazy Dora:

  • Partner1 10 Merkins, Partner2 Planks – flapjack until 60 total Merkins
  • Partner1 20 LBCs, Partner2 performs a 6″ leg hold – flapjack until 160 total LBCs
  • Partner1 30 squats, Partner2 does squat hold or wall sit – flapjack until 260 squats

That brought our count to: 100 Merkins, 200 LBCs, 300 Squats. Well done, Men!

MARY
10 SlowMo Merkins IC
Side planks 30s X 2

COT/BOM
Everyone looked real strong out there. Thank you everyone for your commitment to showing up in the gloom… I’m looking forward to seeing our group continue to grow in the coming months. Have a great hump day!

Announcements

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Co-Qs & Coffeeteria

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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!
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Tour de MoH

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QIC: Golden Pinky

PAX: Cable Guy, WikiLeaks, Newton, Red Ryder (FNG)

GLOOM FACTOR: Dark, Slight Breeze, 57ºF

WARMARAMA
25 SSH IC
10 WMH IC
12 Cherry Pickers IC
5 Burpees OYO
10 Imperial Walkers IC
10 Hillbillies IC
10 LBAC IC
10 RLBAC IC
10 Merkins OYO
10 Squats SC

The THANG
With the arrival of our latest FNG, it was only proper to give him and the rest of the PAX a tour of our beautiful AO at Mettle of Honor. We started at the center point of MoH and marked the start of our tour with 5 Burpees OYO.

1st Stop on the Tour: Memorial Hill
Bear Crawl up the steps, stopping at each flat for 10 Merkins (x3).
20 Dips SC
Bear Crawl down the steps, stopping at each flat for 10 Mountain Climbers (x4)
AYG Run up the steps (touch each step)
20 Dips SC
AYG Run down the steps (touch each step)
Mosey to center point for 10 Burpees OYO

2nd Stop on the Tour: Amphitheater
Hold BTTW while each PAX performs 10 Merkins (x5)
Hold People’s Chair while each PAX performs 20 LBCs (x5)
Mosey to center point for 10 Burpees OYO

3rd Stop on the Tour: MoH Entrance
AYG Sprint to MoH entrance
10 Body Weight Squats SC (led by WikiLeaks)
Bernie Sanders back to center point for 5 Burpees OYO

4th Stop on the Tour: Pull-Up Bars
YHC asked each PAX to think of the most reasonable number of Pull-Ups they could perform at that time. YHC then asked the PAX to shout those numbers out: (12 + 10 + 5 + 3) = (30 Pull-Ups ÷ 5 PAX) = 6 Pull-Ups each.
In a rotating fashion, the PAX would perform:
– 6 Pull-Ups
– 12 Merkins
– 18 Squats
– Take a turn on spot
Mosey to Shovel Flag

MARY
A Q never forgets… 5 Burpees OYO

Then, YHC asked the PAX to think about their favorite Mary exercises. One-by-one, the PAX called out their favorites and led the rest of the PAX through the exercise:
Newton – Superman (3 rounds, ~20 seconds/round)
WikiLeaks – 10 WWIIs SC
Cable Guy – 10 American Hammers IC
Red Ryder – 10 Freddie Mercury’s IC
YHC (favorite #1) – 10 Flutter Kicks IC
YHC (favorite #2) – 10 Crunchy Frogs IC

COT/BOM
The arrival of another awesome FNG always reminds me about my first post at an F3 workout and the first time someone told me that the workouts don’t get easier, but that I’ll get stronger. This adage has personally been proven true many times over in F3 for myself and I can only assume for the other PAX that have stuck with F3 from their first post. This group is about men helping other men get better and become leaders–first in fitness, but then also in our marriages, our parenting, our workplace, and our communities. I think the same adage can be applied to all of these aspects of our life… marriage doesn’t get easier, parenting doesn’t get easier, work doesn’t get easier, but if you stick with it, you will get stronger and become the leaders we are continually striving to become.

Announcements

  • WikiLeaks is the Austin, TX Chapter President for the National Marine Corps Business Network and is looking for any Marines the PAX might know to get connected into the network.
  • 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!
  • The NATX Murph will take place on Memorial Day (May 27)… 77 days away!
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