Tag: Golden Pinky

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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Two Steps Forward

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Extra Credit: The plan was a little Murph Challenge training, however Murph Challenge training did not occur in the gloom this AM.

QIC: Golden Pinky

PAX: Red Ryder

GLOOM FACTOR: Full moon, chilly, 48ºF

WARMARAMA
25 SSH IC
10 Merkins SC
10 Willie Mays Hayes IC
9 Merkins SC
10 LBAC IC
8 Merkins SC
10 RLBAC IC
7 Merkins SC
10 Hillbillies
6 Merkins SC
10 Cherry Pickers IC
5 Merkins SC
10 Imperial Walkers
4 Merkins SC
10-Count Leg Stretches
6 Merkins SC

The THANG
Fellowship Lap around entire MoH parking lot.
Bear Crawl Paula Abduls: BC forward 2 spaces, 1 Merkins, CB back 1 space, 1 Merkin until PAX got to the other side.
Lunge Walk Paula Abduls: LW forward 2 spaces, 1 Squat, WL back 1 space, 1 Squat until PAX got to the other side.

Fellowship Lap #2.
YHC then flipped everything around…
Crawl Bear Paula Abduls: CB back 2 spaces, 1 Merkin, BC forward 1 space, 1 Merkin until PAX got to the other side.
Walk Lunge Paula Abduls: WL back 2 space, 1 Squat, LW forward 1 space, 1 Squat until PAX got to the other side.

One more Fellowship Lap.

MARY
20 Flutter Kicks IC
20 LBCs IC
20 Freddie Mercury’s IC

COT/BOM
Our Paula Abduls today reminded me about the journey I have been on working to plant the shovel flag in North Austin, TX and expand our incredible group. There are so many instances where our group has taken two steps forward: FNGs, 2nd F’s, GoRuck/Murph training, etc. There are other times, however, where it feels like the group takes one step back–usually in the form of PAX numbers dipping at a workout.

Yet, even in those instances, I am encouraged by the PAX that show up and, together, we continue to push this group forward. I’m so thrilled Red Ryder made it out for his 3rd workout already and I always enjoy getting to know my F3 brothers a little better as we suffer during the beatdown. So, let’s continue to push each other to take 2 steps forward and don’t let those 1 step back moments get you down, as you have a group of brothers here for you and ready to help you take your next 2 steps forward!

Announcements

  • NATX shirts are on sale now until March 27 (9 days left)! Get yours at F3.mudgear.com.
  • Coming soon… 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)… 70 days away!
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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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The Mini-Q

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QIC(s) / PAX: Newton, Golden Pinky, Red Ryder, Photo Op

GLOOM FACTOR: Dark, Wet, 70ºF

WARMARAMA
(Q – Newton)
39 SSH IC
15 Imperial Troopers IC
10 Willie Mays Hayes IC
12 LBAC IC
12 RLBAC IC
10 Air Squats SC
Motivators 5-1

The THANG
YHC broke the remainder of the workout into four even 7-minute portions and gave each PAX a portion to do with it whatever they saw fit… YHC went first to give the PAX enough time to plan out their mini-Q.

Mini-Q #1: Golden Pinky
YHC led the PAX to Platinum Pinky’s Power Park. There are 4 stations at PPPP and the PAX rotated through each station:
– Bench 1: 30 Dips
– Bench 2: 20 Step-Ups
– Bench 3: 20 Derkins
– Bench 4: Hold BTTW

After PPPP, there was just enough time to mosey to the basketball courts and Lt. Danger from one baseline to the other baseline and back to the original baseline.

Mini-Q #2: Red Ryder
Red Ryder led the PAX up to the track and to one end of the straightaway.
– Sprint to the other end of the straightaway
– Perform 10 Burpees
– Bernie Sanders back to the starting point
– 1 final lap around the track

Mini Q #3: Photo Op
Photo Op had the PAX mosey to the top of the stairs. The PAX then proceeded to perform a Derkin on each step of the stairs all the way down to the bottom.

Going back up the stairs, the PAX would run up to each flat portion of the stairs and perform:
– 1st Flat = 10 LBCs
– 2nd Flat = 10 Flutter Kicks
– 3rd Flat = 10 Jump Squats
– 4th Flat = 10 Merkins
– 5th Flat = 10 WWIIs

Mini-Q #4: Newton
Newton led the PAX back down to the parking lot.
– 30 SSH IC
– 7 SLOW Diamond Merkins IC

MARY
No time for Mary today (but YHC and P.O. may or may not have run a couple hill sprints after Newton and Red Ryder pulled away) ¯\_(ツ)_/¯

COT/BOM
Newton closed the workout with a prayer thanking God for the day and the opportunity to workout together and

Announcements

  • Every month is the official FNG month for F3, but April is going to be a huge EH/FNG month for F3 NATX. YHC will provide the details soon, but the working title of our recruiting push will be…
    “April Headlocks Bring Friendly New Guys“
  • NATX logo is finalized and shirt types have been chosen! Our pre-order page is being created and should be up within the next 24-48 hours.
    • Once the page is launched, 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.
  • 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.
  • The NATX Murph will take place on Memorial Day (May 27)… 75 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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Soccer Mom Approved

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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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Third Leg

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::YHC knocks on wood::
It seems like this eternal winter might finally be behind us and warmer weather is around the corner! With the arrival of spring, YHC is excited about better opportunities to recruit FNGs and expand the NATX PAX.

YHC took the opportunity today to help the PAX get back to basics, learn the importance of HTC, and get some Q practice in. That’s right… today there would not be a Q at The Big House, because we would all be the Q today at TBH!

QIC: No Q

PAX: Photo Op, Newton, Platinum Pinky, Golden Pinky

GLOOM FACTOR: Light Breeze, 64ºF

Warmarama
(Q – Golden Pinky)
25 SSH IC
10 Body Weight Squats SC
10 Merkins SC
10 WMH IC
10 Cherry Pickers IC
10 Slow Merkins IC
10 LBAC IC
10 RLBAC IC
10 Merkins IC

The THANG
(Q – Newton)
Newton pulled out the bricks and proceeded to smoke the PAX:
50 Shoulder Presses
50 Arm Curls
50 Squats
50 Side Lateral Raises
25 Arm Curls

(Q – Platinum Pinky)
Platinum Pinky led the PAX in a lap around Heartbreak Hill to aid in upper body recovery.

(Q – Photo Op)
Photo Op led the PAX over to a set of large stone stairs.
Side Alligator Walk up the large stone stairs, hit the top step, Side Alligator Walk down the large stone stairs.
20 Derkins SC

MARY
(Q – Platinum Pinky)
59 Flutter Kicks SC
25 Crunchy Frogs IC

(Q – Golden Pinky)
10 American Hammers IC (x6)
30 Mountain Climbers IC
20 Mountain Climbers IC
10 Mountain Climbers IC

COT/BOM
Towards the end of Freed to Lead, there is a section about The Third 500, where OBT joins the Harvard Crew program and his coach explains the only way to survive the 2,000 meter race: divide the race into quarters – four 500-meter legs.

In the First 500, the crew would be sprinting off the line, full of adrenaline, and this leg would fly by. In the Second 500, the crew would be finding their swing, settle into race cadence, and coming together for the journey ahead. In the Fourth and final 500, the crew would go “balls to the wall” to the finish line, pulling with anything and everything they had left.

However, the coach explained that it was the Third 500 meter leg where the race would be won or lost. At this point in the race, the start would be a distant memory and the finish too distant to even contemplate. If they could hold it together – as individuals and as a crew – in the Third 500, that would be the difference.

Life is incredibly similar to this 2,000 meter race. In the First 500 (Birth to 20), you are sprinting off the line, full of adrenaline and the race is very new to you. In the Second 500 (College to 40), you have begun to settle into a career, a family, and finding your rhythm. In the Fourth and final 500 (60 to 80 and beyond), the finish is in sight and you are giving it anything and everything you’ve got left. However, the Third 500 (40 to 60) – the time of the stereotypical midlife crisis – is the time where most men get lost in the fog of the race. The start line is a distant memory and the finish is not yet in sight.

F3 has proven to be useful way to help men hold it together – as individuals and as a PAX. So, whether you are in the First, Second, Third, or Fourth leg of your race, my hope is that F3 has helped you hold on to the vision for your life and helped push you towards the prize of finishing this race we are all in.

T-claps to Platinum Pinky for crushing the Third Leg of this race and moving on to the Fourth Leg. I am confident you will be crushing the Fourth Leg with the same determination and dedication that helped you crush the Third Leg!

Announcements

  • NATX logo almost finalized! Provide your final input on the F3 Gear channel on the NATX Slack workspace.
    • Next steps: F3 Nation approves our logo, we choose shirt type(s), and then we order shirts!
  • 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)… 80 days away!
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Photogenic Beatdown

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2 PAX took part in an EC Ruck at 0430 before the Main Event.

It was a brisk 23ºF at the start of the workout and dark as we started the warmarama. After a late night waiting up for my 2.1 to get home from theater practice, it was especially tough to get up and come into the gloom.

QIC: Photo Op

PAX: Newton, Golden Pinky

GLOOM FACTOR: Dark, 23ºF

Warmarama
30 SSH IC
10 Imperial Walkers IC
10 LBAC IC
10 RLBAC IC
15 Hillbillies IC
10 Calf Stretches x3
10 Merkins

The THANG
Mosey to the track where we started with 25 Merkins and 2 sprints x 1/4 of the track.
Next was 25 Burpees and 2 sprints x 1/4 of the track.
Next was 25 Mountain Climbers (single count) and 2 sprints x 1/4 of the track.

We then proceeded to test our endurance by duplicating the above on the track except for doubling the Merkins, Burpees, and Mountain Climbers but still had to run the track in between.

MARY
20 American Hammers IC
20 WWIIs SC
10 LBCs IC
20 Flutter Kicks IC
10 LBCs IC
1 Minute Plank Hold

COT/BOM

  • Preliminary NATX logo designs have been created! Provide your input on the F3 Gear channel on the NATX Slack workspace.
  • Spring is just around the corner and we need to anticipate/capitalize on the warmer weather to bring more FNGs into our fold.
  • 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)… 82 days away!

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Mustard Seed Planted at Mettle of Honor

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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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