Tag: Newton

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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Runnin’ kinda lean

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QIC: Newton

GLOOM FACTOR: Overcast, 75ºF

WARMARAMA

Friendship Lap
20 Imperial Storm Troopers
20 Windmills
10 arm circles forward
10 arm circles reverse
10 Willy Mays Hayes
Hill Climb big lap and back to lot

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

MARY:
20 WW2
10 Obliques (each side)
20 Side Plank x2
20 Merkins

COT/BOM:
A quiet, solo adventure. There was outreach (EH) to Cecil who was working out at the fitness court. (Flyer was delivered…so hoping he will join us in the future). Looking forward to Monday’s festival of fun. Great way to remember our fallen heroes. SYITG.

Announcements
The Murph will start at 0700 sharp on Monday at Robin Bledsoe Park.
This will be our Main Event for Monday—there will not be a workout at #mettleofhonor. Everyone is welcome to participate and vests are optional!
Cable Guy has graciously ordered some special NATX Murph koozies to commemorate this amazing event! I hear there will also be some hot coffee and cold beverages after the event for a special F3 Memorial Day Coffeeteria

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Cable Guy’s 2.6

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QIC: Newton

GLOOM FACTOR: Humid, Overcast, 77ºF

WARMARAMA

26 Imperial Storm Troopers
26 arm circles forward
26 arm circles reverse
26 seal claps
26 overhead claps
26 Bean Pickers
Toe Touches, center, L and R (26 count x3)
Calf Stretches (26 count x2)

THE THANG
Take a big lap around the clubhouse
26 WWIIs
26 Freddie Mercurys
Lap around the Lot
Mosey to the Wall
26 count Balls to the Wall
PAX Plank: Pax line up in high plank, shoulder to shoulder
One pax performs 2 patty-cake merkins and moves down the line until all pax have completed the exercise twice.
Big Lap around the clubhouse
10 Wide Arm Merkins
10 Diamond Merkins
6 Slow Merkins

MARY:
26 Flutter Kicks
26 LBCs IC
26 Side Plank x2
26 Box Cutters

COT/BOM:
Oh man…that was a good one. Thanks to Cable Guy for the inspiration and a big shout out to him on his BDay. It was great to see GlobeTrotter return to the ranks after a monster travel schedule that put him downrange for some time. He was right there with us like he hadn’t missed a beat. Good work. Link was on point too and made we were able to get some FMs in the mix. The shoulders were strengthened today for sure.

Announcements
The Murph will start at 0700 sharp this Monday at Robin Bledsoe Park.
This will be our Main Event next Monday—there will not be a workout at #mettleofhonor. Everyone is welcome to participate and vests are optional!
Cable Guy has graciously ordered some special NATX Murph koozies to commemorate this amazing event! I hear there will also be some hot coffee and cold beverages after the event for a special F3 Memorial Day Coffeeteria

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4 Pax Roundin’ the ‘hound

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Extra Credit: 1 PAX rucked a 4 miler

QIC: Red Ryder, Link, Wikileaks, Newton

GLOOM FACTOR: Clear, 77ºF

WARMARAMA

Red Ryder led our warm-up.
30 SSH
5-1 Motivators
10 Willie Mays Hayes
10 arm circles forward (5 little, 5 big)
10 arm circles reverse (5 little, 5 big)
Toe Touches, center, L and R

THE THANG
After our warm-up each PAX was responsible choosing the exercises for our workout….here is what happened…

Mosey to track for 4 corners:
Corner 1 : 20 Merkins
Sprint to corner 2
Corner 2 : 20 squats
Mosey to Corner 3
Corner 3: 20 Freddie Mercurys 
Sprint to Corner 4
Corner 4 : 20 wide arm Merkins
Repeato 

Mosey to benches  for Circuit: 2X
Bench 1: 20 Dips
Bench 2: 20 step ups 
Balls to the wall: 20 count
Bench 3: 20 Derkins
Repeato

Merkin circuit:
Pax line up in high plank, shoulder to shoulder
One pax perform a patty-cake merkin down the line until all pax have completed a single rep

MARY:
Butterfly stretch
Flutter Kicks
Hanging toe touches
Calf stretches

COT/BOM:
Another outstanding shared Q by all. Wikileaks led the way and pushed us to finish strong. It turned out to be a great shoulder workout.

Announcements
The Murph will start at 0700 sharp this Monday at Robin Bledsoe Park.
This will be our Main Event next Monday—there will not be a workout at #mettleofhonor. Everyone is welcome to participate and vests are optional!
Cable Guy has graciously ordered some special NATX Murph koozies to commemorate this amazing event! I hear there will also be some hot coffee and cold beverages after the event for a special F3 Memorial Day Coffeeteria



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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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Might be a Peacock

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Extra Credit: 1 PAX for a 5 mile ruck.

QIC: Co-Qs Red Ryder, Link, and Newton

PAX: Link, Newton, Red Ryder

GLOOM FACTOR: Overcast, 75ºF

WARMARAMA
20 SSH IC
10 small arm circles,
10 big arm circles-repeat in reverse
5-1 motivators
15 bean pickers

The THANG
mosey to track
100 meter sprint
20 merkins
100 meter sprint back
20 jump squats
20 diamond merkins
15 Freddie Mercurys
15 LBCs
15 flutter kicks
15 WW2s
5-1 motivators
mosey to basketball court
Lt. Danger down court and back-avg
mosey to benches
20 step-ups
20 dips
20 derkins
5-1 motivators

MARY
10 willie mays Hayes
10 count tricep stretches-4 positions
10 count calf stretches
10 count toe touches
10 count standing quad stretches
10 count standing butterfly stretch
20 LBCs
10 Knurkins

COT/BOM
Great showing today. Minileaks will be interested to know that the pride of peacocks nearby were cheering us on throughout the posting. We all were working on our peacock calls. The other PAX were missed. I think Link is prepped and ready for his VQ very soon now.

Announcements

The NATX Murph will take place on Memorial Day (May 27)… 25 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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