Tag: Platinum Pinky

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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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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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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