Tag: Golden Pinky

No Hillbillies to be found

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EC: Newton and Golden Pinky put in a 4 mile ruck to start of the morning right.

QIC: Newton

GLOOM FACTOR: Humid and Overcast, 76ºF

WARMARAMA

Friendship Lap
20 Imperial Storm Troopers
10 Willy Mays Hayes
10 little baby arm circles forward
10 big arm circles forward
10 little baby arm circles reverse
10 big arm circles reverse
20 seal claps
25 overhead claps
20 Windmills

THE THANG (3X)
20 Merkins (60)
30 Shoulder Press w Brick (90)
40 LBC (120)
50 Brick Curls (150)
60 Squats w Bricks (180)
Lap around the Lot

MARY:
20 WW2
10 Obliques (each side)
30 Side Plank x2
20 Merkins
Bonus follow the leader Bricked Arm Activities for Link’s benefit

COT/BOM:
What a nice way to recover from an awesome Murph Monday. We loosened things up and worked on a little bit of everything. Great work men. We will continue to work on our speed so we can catch up to Golden Pinky who is consistently dusting us on our runs. (#batflipper)

Announcements
With the Murph 2019 under our belts we now set our sights on Go Ruck in September. We encourage anyone interested in joining us before most of our workouts for some Ruck action. Rucks are optional for those joining us on our jaunts. You can also just take any backpack and put some weight or bricks in it. Try it out…you might like it. Remember our 2nd F meetup is tomorrow (Thurs) evening @ the Red Horn Coffee House ( 13010 W Parmer Ln, #800, Cedar Park, TX 78613 ) @CableGuy has posted more info on the Slack channel so you can check that out. Stay tuned for more info on our Shovel Flag Building Party coming soon.

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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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Clip those Coupons

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Extra Credit: 2 PAX for Murph Prep – powered through our full 45 mins…had to double-time back to the AO to stay on time.

QIC: Red Ryder

PAX: Link, Golden Pinky, Newton, Red Ryder

GLOOM FACTOR: Clear, 53ºF

WARMARAMA
20 SSH IC
10 Willie Mays Hayes
20 SSH IC
20 Hillbillies IC

The THANG
Mosey to pick up coupons (pick 10’s or 25’s)

Lap with weights
20 merkins IC
Lap with weights
30 squats w weights
Lap with weights
20 Biceps curls w weights
Lap with weights

Repeat the above circuit

Bone the Fish (5x)
10 Merkins (left side of lot)
5 Burpees (right side of lot)

MARY
15 crunchy frogs
15 Flutter Kicks
Plank center 5 count, right arm up 5 count, left arm up 5 count and repeat

COT/BOM
Super solid Q from the Red Ryder had each of us digging deep. It was fun to hear the mubblechatter decrease as we dug into the weights. Everyone was pushing hard. I think we are all feeling this one today. Nice job Red Ryder.


Announcements

The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 14 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.

Keep EH’ing and we look forward to seeing our other regulars return to the gloom. We are missing you guys.

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Spitting Rain FTW

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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!

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Q-uality Time

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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!
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Fist Full of Dollars

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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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It’s Ok to Not Be Ok

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Extra Credit: 2 PAX put in 4 ruck miles and shared some quality fellowship time.

QIC: Golden Pinky

PAX: Link, Newton, Red Rider

GLOOM FACTOR: Windy, 59ºF

WARMARAMA
25 SSH IC
10 WMH IC
10 Cherry Pickers IC
10 LBAC IC
10 RLBAC IC
7-1 Motivators

The THANG
PAX partnered up–size would matter today.

10 Under/Overs each – P1 crawls under P2, P2 performs a Merkin as P1 leaps over P2, P1 gets into plank and P2 begins his crawl.

Buddy Carries (1 Lap)

10 Big Boy Sit-ups / 10 Hamstring Curls

Buddy Lateral Squat Walks to light pole and back

10 Get-ups Left/Right

Buddy Carries (1 Lap)

MARY
Skipped Mary to make time for #F3MentalBattle chat.

COT/BOM
The F3 NATX PAX spent the last ~10 minutes sitting in a circle and discussing men’s mental health, depression and suicide. YHC shared my personal battle with depression and the role F3 has played in my life. YHC really appreciated the openness and willingness the PAX had to be real with each other and have an honest discussion.

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)… 61 days away!
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Bone the Fish

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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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A Very Respect-Full PAX

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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!
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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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