Fist Full of Dollars

Extra Credit: 2 PAX rucked some new roads and some old roads in Travisso and racked up 4 miles.

QICs: Slides, WikiLeaks

PAX: Globetrotter, Golden Pinky, Newton, Red Ryder

GLOOM FACTOR: Slightly Windy, 61ºF

WARMARAMA
10 Neck Circles IC
10 Reverse Neck Circles IC
10 Arm Circles (Make ’em Big) IC
10 Reverse Arm Circles (Make ’em Big) IC
25 SSH IC
10 Calf Stretches SC

The THANG
Friendly F3 relay race (break into teams of 3, losers do 20 burpees):
–Partner 1 sprints 2 parking lot laps (~80 yards)
–Partner 2 holds plank while waiting for P1 to finish sprint
–Partner 3 performs sit-ups
–Rotate until all 3 partners perform the sprint
–2 sets

Fist Full of Dollars
–5 Merkins
–5 Burpees
–5 Diamond Merkins
–5 Squats
–5 Wide-Armed Merkins
–2 sets

Shuttle Bust
–Shuttle sprints every 10 yards out to 40 yards
–Finish with 5 Merkins, 5 Squats

MARY
20 Side Crunches Left & Right
40 Flutter Kicks
40 WWIIs
15s Side Planks Left & Right
20 Bent Canoes
Stretches – Hammys, Quads, Calves

COT/BOM
Prayer of thankfulness for God’s grace and allowing us to push our bodies physically. Prayers for grace to walk worthy of the calling. Requests for mercy as we seek to be awesome husbands and fathers. Thankfulness to be with other men to push each other. Prayer for a relaxing weekend and a worshipful Sunday.

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)… 59 days away!
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Bone the Fish

Extra Credit: 2 PAX Murph’d it up: 1 mile, 50 Pull-ups, 100 Merkins, 150 Squats, and another 0.75 miles.

QIC: Red Ryder

PAX: Globetrotter, Golden Pinky, Link (FNG), Newton, Photo Op, WikiLeaks

GLOOM FACTOR: Dark, Cloudy, 65ºF

WARMARAMA
30 Side Straddle Hop IC
20 Wille Mays Hayes (Silent Count)
30 Bean Pickers IC
Mosey to the hill

The THANG

  • Bear Crawl to top of stairs with Merkin x 10 first platform, Squats x10 on second and LBCs on top.
  • Rotate: Dips x 20, Derkin x 20, Squats x 20 and repeat once.
  • Bear Crawl down stairs, Merkin x 10 first platform, LBC x 10 on second and Burpee x 10 on last.
  • Mosey to the parking lot.
  • Modified Bone The Fish:
    • Run to parking line
    • Side shimmy to the end
    • 10 Merkins each line to end of parking spaces
    • Repeat backwards with 10 Burpees on return for each line.
  • Slow Mosey to pull-ups. Took count of max pull-ups which gave 7 average. Rotate 7 pull-ups, 14 Merkins and 21 Squats. Slow Mosey back to

MARY
Luge x 20
LBCs x 20
15 James Bond’s (front, right and left)
10 Freddie Mercury’s.

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!

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 (2 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)… 63 days away!
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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!
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Mustard Seed Planted at Mettle of Honor

It was about 25 degrees out there and working out in the gloom with some wind gusts wasn’t easy at all. So special thanks to the fellow F3 members for showing and supporting my 4th Q. I thought of doing some weights so I request Newton to bring his gear (bricks/blocks) but I changed the day’s theme to track and stack to keep ourselves warm.

QIC: Globetrotter

PAX: Photo Op, Newton, Golden Pinky

GLOOM FACTOR: Dark, Windy, 28ºF

The THANG
Theme – Track and stack. The PAX starts with a jog, stops for an exercise of 10 reps and starts to jogs again. For every new stop we add a new exercise with 10 reps and stack 10 more reps for every exercise we did in prior stop.

Here is the order of exercises listed along with a total count of reps by end of day:

  • LBC (150)
  • Merkins (100)
  • High knees (60)
  • Balls to the walls (Bonus, one time only, single count 40)
  • Mountain climbers (30)
  • Crawl bear up the stairs (Bonus, one time only)
  • Squats (10)
  • Pull ups and Dips (Bonus, one time only, single count 10 set of 4)

MARY
No time for Mary today.

COT/BOM

  • NATX Mustard Seed page is now live!
  • Photo Op has the Q this Wednesday, March 6 at #thegreyhound

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