Month: May 2019

Primis Pull-Up Ladder

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5/29/2019

QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Fireplex, Leatherman, Ruxpin, Semi, Vanilla, Wildwing

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 15 IC

Smurf Jacks – 15 IC

Plank Jacks – 15 IC

Chilly Jacks – 15 IC

Crab Jacks – 15 IC

Fairy Jacks – 10 OYO

Mosey to Playground @ George HP Smith Park

The Thang: Primis Pull-Up Circuit

Ladder style circuit. Pull-Up Progression was 1,2,3,4,5,5,4,3,2,1. Between each set of Pull Ups PAX completed 10 Merkins, 10 Squats, and 10 American Hammers, totaling 100 reps each. 30 reps of Pull-Ups were completed in total.

Third F Message: Excerpt from “Extreme Ownership” -Jocko Willink & Leif Babin

Mosey back to AO Bball Court

The Thang 2: Court Corners

PAX Lt. Dan from 1st Corner to 2nd. Completed 10 Box Cutters IC. PAX then bear crawled to 3rd Corner, completed 10 Box Cutters in opposite direction IC. PAX Nur’d to 4th Corner and did 10 clockwise outlaws OYO. PAX crawl beared back to 1st Corner and completed 10 counter clockwise outlaws OYO.

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

https://youtu.be/4sJBod0Z5fA
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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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Ace of Bases VQ Beatdown

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Ace of Bases VQ Beatdown

May 25, 2019 Doubtfire VQ

Warmup: 15 Flying Phelps, Butt Kickers around the fountain, 15 SSH, 15 Cherry Pickers, 15 Windmills

The Thang: Mosey to Little League Fields for Ace of Bases. Bear Crawl to each base and do 10 Bobby Hurley Burpees, Then Crawl Bear to each base and do 20 Merkins

3rd F Paul Tripp: The grand illusion of every act of sin is that we can be disloyal to God and everything will work out in the end.

We all do it sometimes and in some ways. In little and not so little moments of disloyalty to God, we work to excuse ourselves and convince ourselves that it will all be okay in the end. In private moments of moral self-conversation we say: “I can handle this, it will be okay.”, “I’ll only do it this once.”, “I really didn’t have much of a choice.”, “It’s not really such a big deal.”, “Other people do it all the time.”, “It’s not really clearly forbidden by the Bible.”, “What else could I do?”, “I just chose the lesser of two evils.”, “God is good, he’ll forgive me.”, “It’s not like I do this all the time.”, “Doesn’t God want me to be happy?”

Each statement is designed to relieve the burden of conviction. Each is meant to mask the reality that we have chosen to be disloyal to God, rebellious to his authority, and resistant to his call. Each is meant to cover the true allegiance of our hearts. Each is designed to enable us to feel okay about what God clearly says is not okay. Each is meant to make sin look not so sinful after all. Each is meant to ease our fear that sin really is destructive and that it rally does lead to death.

These are moments when we are all tempted to give in to the delusional logic of Adam and Eve in the garden of Eden. In the mundane moments of our daily lives, we buy into the fallacy that we can step over God’s loving and wise moral boundaries without consequences.. In myriad little moments, we’re morally disloyal to the One who is our wisdom, righteousness, and hope. And what’s important about this is that the character of a life isn’t set in three or four big moments of life, but in ten thousand little, virtually unnoticed moments. These acts of disloyalty expose the war that still rages for the rulership of our hearts and the depth of our ongoing need for rescuing and forgiving grace. Isn’t it good to know that that grace is ours in Christ Jesus!

Mosey to JOP for Dorrice Burns: PAX in plank position in circle facing inward. Rotate to adjacent PAX position after each exercise while remaining in plank position in clockwise manner after each exercise. 1st position – plank for 30 count, 2nd position – 10 merkins IC, 3rd position – 10 angle grinders IC, 4th position – 30 count plank, 5th position – 10 groiners IC, 6th position – 10 zebra butt kickers IC.

Mosey back to AO for Mary: 20 flutter kicks, 20 LBC’s, 20 American Hammers

Name o rama, COT, Welcome FNG (Zach Hayes AKA Bovine) Total 2.67 miles, Coffeteria Memorial day pre plan at Starbucks

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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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PRE-BLAST Memorial day Mini CSAUP

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WHAT: A “mini” Completely Stupid And Utterly Pointless workout. I.e. it’s not going to be anywhere near as long as most other CSAUP’s (hence “mini”), but it will, nonetheless, be a 2-hour beatdown to be remembered.

WHEN: Memorial Day — Monday, May 26 at 0500-0700 hrs.

WHERE: The Fishing Pier at Cape Henlopen State Park. We will launch from there and cover plenty of the park. ENDEX (ending exercise) will bring us to conclusion in the McBride parking lot near the Concessions/Bath-house)

This event is simply a great way to start our Memorial Day and honor all our fallen warriors. Our momentary light afflictions pale in comparison to the sacrifices they made throughout their military careers and the ultimate sacrifice each of them and their families have made.

Memorial Day CSAUP AO

IMPORTANT NOTES:

  • ALL PAX should bring a brief bio of a fallen service member. Perhaps someone you know or are familiar with. Or simply find one online. Print out or write it on a 5×7 card and place it in a Ziploc bag to keep it on your person. Bio’s will be read through the CSAUP on Monday. PAX without a BIO will be penalized a “21 Gun Salute”
  • Hydrate (drink plenty of fluids night before (a brief hydration break will be provided mid-workout)
  • Coffeeteria will be provided at the ENDEX finish line in the McBride parking lot (for those able to stick around for a little)
  • What to wear? Wear what you’d like, but keep in mind we WILL GET WET, we WILL GET SANDY, we WILL GET DIRTY (Hollow Point Tip for killin’ it: you might not want to wear your brand new running shoes if you still get upset when someone steps on the toes)
  • Bring a change of clothes or a towel to sit on so you can drive home without ruining your ride.
  • There are bathhouses at both the Fishing Pier parking area and the McBride parking areas
  • THIS IS A PEER-LED BATON PASS EVENT, but it will be 2-hours long. So, be thinking about what you’d like to add to the workout but lets not kill everyone right out of the gate–but then again it is supposed to be a CSAUP. Summit is going to launch us, and Chappie will lead the ENDEX. And each PAX will be given approx. 10 mins. in between. There will be plenty of workout features along the way! Woot, woot!
  • SITE-Q’s BRING ALL YOUR SHOVEL FLAGS

MOST IMPORTANT NOTE: Let’s embrace the suck and just have some fun!!!!!

*******Anyone’s M want to chase us around (in a car, of course) and snap a few pics for posterity?

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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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More Burpee?

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20190522

Q Sharkbait

Pax Mad Max, Tombstone, Flea, Burgundy, You Betcha and Priorities

Warm Up

SSH 21

Imperial Walker 21

Hill Billies 21

Sumo Jump Squat

Double Jackees

The Thang

Mosey to Wharf 12 Burpees

Mosey to Plaza 12 Burpees

5 Carolina DryDocks followed by

10 Lunges Repeat to traverse Plaza

4 Rounds

10 Incline Merkin’s IC 4 Count

10 Incline LBC’s IC 4 Count

10 Incline Lunges each Leg

5 Carolina DryDocks followed by

10 Lunges Repeat to traverse Plaza

12 Burpees

Mosey to Wharf 12 Burpees

Mosey to Flags 12 Burpees

Wisdom: Unproductive Criticism is a complement.

COT

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Aiken Legs

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May 21, 2019

Warmup: 30 SSH, 18 Cherry Pickers, 18 Windmill, 18 Moroccan Night Clubs, 18 Mountain Climbers

The Thang:

Mosey to HOB
Aiken Legs: 2 Rounds of 20 Squats 20 Box Jumps 20 Lunges (10 each leg) 20 Split Jacks (10 each leg forward) Brief discussion about HOB, Q’s elemetary school.


Mosey to Rogers Signs, 10 Burpees, brief discussion about Q spending time as kid at old sign shop.

Mosey to Big Johns
20 Hand Release Merkins 20 Werkins 20 Merkins 10 Diamond Merkins 10 Ranger Merkins. Brief discussion about passing of John Megee and Q spending lot time as kid between John’s house, Q’s Mom Mom’s house, and Far (fire) House.

Mosey to Bodies. Brief discussion about Q’s baby sitter at corner Magnolia and Mulberry Street. Toy Soldier set: 35 LBCs 25 E2Ks 15 Big Boys

Mosey back to CHOP.

Number-O-Rama & Name-O-Rama. Circle of Trust with prayers for Semi’s field trip to DC and Chayanne ad her baby.

Watch “May 21 F3 Workout, CHOP, Milton, DE” on YouTube
https://youtu.be/ctkV8LTgBfM

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Semi’s BDay

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QIC : semi

Warm up

20 Seal jacks. I/c
22 Cherry picker. I/c
Capri lap
22 Seal wave. I/c
22 Windmill I/c
Capri lap
20 Ssh. I/c

THE THANG

Mosey to bridge

Bear crawl up to bridge, side shuffle over bridge, lunge down to corner.
Cross over, backwards lunge up to bridge, side shuffle over bridge, crawl bear to corner.

Mosey to grassy hill along water south of bridge

Crawl bear down hill,
5 burpees
Bear crawl up hill,
5 burpees

X 2

Mosey to parking lot by bridge

3rd F

Seeing this unit in action is really impressive. You can see the hard work and trust they have in each other.
We as HIM strive to do the same thing. We beat the fartsack and sharpen each other mentally and physically. We develop a trust with one another that we can hold each other accountable and lift each other up.

Iron sharpens iron, and one man sharpens another. Proverbs 27:17


Cha cha slide plank


Mosey back to AO


6 HIM showed – semi, Chairman, Wildwing, leatherman, Ruxpin, Chappie

Number Rama

Name Rama

COT

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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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