Tag: Red Ryder

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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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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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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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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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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