A couple weeks ago, Hershey Kiss had us all fooled into thinking we were doing the Murph.
Because everyone was so upset that we did a different workout (and because Memorial day is only 2 months away), it only felt appropriate to actually do the Murph.
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
NATX shirts are on sale now until March 27 (7 days left)! Get yours at F3.mudgear.com.
Although Tattoo isn’t able to attend GrowRuck, he chose the harder thing and posted ITG to put in some work under weight. I didn’t know this beforehand, but this was his first #RuckWOD. Here is how it went down
WARM-UP:
SSH x25ic
Arm Circles OYO
Hamstring stretches 10count/leg
THE THANG: everything w/ ruck, hence Ruck WOD…
Ruck Curls x10ic
Sit-ups w/ ruck on chest x30 oyo
Ruck curls x20ic
Mountain Climbers x10ic
Ruck Squats x20ic
Pike Merkins x10ic
Z Press x20ic
Burpees x20 oyo
Ruck Get Ups x10/side
Burpees x15 oyo
Mag-tar-jai x10ic
Burpees x10 oyo
LBC w/ ruck on chest x20ic
Ruck Rows x15ic
Sit-ups w/ ruck on chest x10 oyo
Pike Merkins x5ic
Mountain climbers x20ic
Ruck Get-up x5/side
Ruck curls x15ic
OH Press x15ic
Cool down 1 mile ruck
MOLESKIN:
For Tattoo’s first ruck WOD, he crushed it! It was a challenge, especially with all those burpees but we persevered through it all and got stronger because of it. Tattoo will be doing a GRT in no time! Great job today brotha!
6 men, including 1 FNG beat the fartsack for a cool morning in Lewes. Great push by all.
Welcome FNG- Billboard!
Warm up -IC
SSH 20
Moroccan NC- 20
Mountain climbers – 10
Cherry pickers – 20
Imperial Walkers – 10
TheThang-
PAX will do 100 reps of each exercises. On SSH, Split Jacks and shoulder taps Once 100 is reached by one man, other men finish off to the next closest increment of 10.
Mosey to public lot
1.LBC-100
2. SSH-100
Mosey to pavilion by Cupcakes bike shop
3. Flutter kicks – 100
4. Merkins 25 wide,25 reg,25derk,25irk
5. Split jacks-100
Mosey to Wheelhouse lot
6. Squats-100
Break for 3rd F-
Mosey to public lot
7. Hello dolly-100
8. Shoulder Taps -100
Mosey back to courts
9. American Hammer -100
10. Burpees…… We each did 10…. Or was it 11?
Name-A-Rama
COT –
3rdF-
Took a few minutes to revisit the call to action of F3 and touch in the QSource and reference the f3 foundation
The cold winter weather is behind us and the sweltering summer weather is not yet upon us… that means this is the perfect time to be recruiting FNGs to join our F3 NATX workouts!
The Challenge:
Right now, think of 5 friends/neighbors/co-workers/acquaintances–you will soon put these 5 people in an Emotional Headlock (EH) to join you at one of our F3 NATX workouts.
On April 1, you will post the names of your 5 friends on our NATX Slack channel: NATX-Challenge. This represents your commitment to Headlock your friends throughout the month of April (and beyond).
If you are able to successfully EH all 5 of your friends and bring them to an F3 NATX workout in the month of April, you will receive a brand new F3 Reflective Patch to put on your ruck (or wherever else you put your patches).
On the NATX-Challenge Slack channel, you will also post the name of 1 group or organization you would like to contact in order to spread the word about F3 NATX and recruit FNGs. This group or organization could be a business network, a church group, or anything else where 2 or more people gather.
The Goal:
The most obvious goal in the April NATX Challenge is that our F3 group would grow. This aligns perfectly with F3’s mission to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Right now, on average, we have anywhere from 4 – 6 PAX at our workouts. Imagine if we multiply those numbers by 5… workouts with 20 – 30 PAX adds another level of intensity to the 1st F and reaching those numbers would be an incredible milestone in our journey!
But, perhaps the most important reason to focus on the growth of our region is to share the mission and impact of F3 with as many men as possible in North Austin, TX. My hope is that F3 has been (and continues to be) a positive force in your life and that you would feel compelled to share this group with others.
Good luck with those headlocks, men! Can’t wait to meet our future FNGs!
We all recognize that life can get heavy. In those moments of heaviness, we are faced with a decision to give up or carry on. Quitting is not an approved course of action and regardless of how heavy the burdens of life may be, we commit to never leave a man behind, and never leave a man where you found him. At F3 Monterey, we train like we fight. Thus, weighed down was born.
25 yd line – 1 Partner jogs to the 25-yd line and back while 1 partner completes a combined total of 25 reps of DERKINS, GOBLET SQUATS, and 4-ct FLUTTER KICKS. Partners switch after each run portion.
50 yd line – REPEAT run/exercises but increase repetitions to 50 per exercise.
75 yd line – REPEAT run/exercises but increase repetitions to 75 per exercise.
100 yd line – Run/exercises with a combined total of 100 reps of MAN MAKERS, 4-ct ALT LUNGES, KETTLEBELL SWINGS.
Count-orama/Name-orama
Welcome FNGs KERMIT and FIGUERO!!
COT:
“If you can keep your head when all about you Are losing theirs and blaming it on you, If you can trust yourself when all men doubt you, But make allowance for their doubting too; If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master; If you can think—and not make thoughts your aim; If you can meet with Triumph and Disaster And treat those two impostors just the same; If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone, And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue, Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run, Yours is the Earth and everything that’s in it, And—which is more—you’ll be a Man, my son!” – Rudyard Kipling
Announcements:
Slack has proven to be an awesome platform for all things men and F3. Sadly, it’s a ghost town sometimes. If you have no idea what I’m talking about, I’m speaking to you directly. We use it for male bonding, communication, and fodder. Check it out here. “Slack. Social media for men.”
It’s official! F3 Monterey has put together a team of warriors and we are taking Monterey by force on 1 Jun 19 at the Spartan Super. We plan to complete the course in 1 hour, or as close to 1 hour as possible. There is still plenty of time left to join the “F3 Monterey” team. Check out the Spartan Race here, June 1-2. Are you a Spartan? Do you want to be? For all others, at least come fake it. If interested, follow the directions below.
Buy the “Entry to Monterey Super (Valid for Saturday Afternoon Race Times- 1 p.m. or Later)” Groupon. You can save some money or get some cash back if you buy thru eBates or USAA or Samsung Pay (just today). Groupon also seems to have some discount codes every now and then (see the current banner at the top of groupon).
Go to Spartan.com and sign up for the “After 1pm” race. Go thru filling out the forms etc.
Eventually it will ask for a promo code and that’s where you put in the Groupon redemption code. FYI Additional fees at spartan added $22.10 to Groupon cost.
When you go thru the menu items at spartan site it will ask you if you want to join a team (not a prepaid team). Put in “F3Monterey”. It will ask you a preferred start time. Most have been putting in 1:15pm but the actual start time is subject to change.
Depending on the rebates you do or don’t get it will cost you between $86-$101 to register.
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
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!
Modified Triple Nickles – Moseyed to the Hill to start some Spartan Training! 5 – burpees at the bottom 5 – 4 count WWII Situps at the top —3 reps Moseyed back to the playground by the shovel flag for 1 round of – Aussie Merkins (Timer – 20 reps) – Dips – Derkins – Step Ups Finally, back to the shovel flag for 50 Calf Raises, 20 Squats and 20 Mountain Climbers.
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN+ Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!
Words of Wisdom: Building on DIRTY JOBZ Use of poetry, I felt like we needed some Shakespearean culture in our lives.
Discussion From the Art of Manliness “Knowing how to inspire and lead others is an essential manly attribute. In Shakespeare’s Henry V, King Henry exemplifies manliness in action as he rallies his army against the highly skilled French knights. In his “Saint Crispin’s Day” speech, Henry V speaks of glory, honor, and brotherhood- all ideals that inspire even the most despairing and downtrodden of men. Read this fictional, and yet powerful speech when you’re feeling unmotivated and depressed. It will stir you to focus on the legacy you are building and will pass on to your sons and to history. “
“St. Crispin’s Day Speech”
By: William Shakespeare
WESTMORELAND. O that we now had here But one ten thousand of those men in England That do no work to-day!
KING. What’s he that wishes so? My cousin Westmoreland? No, my fair cousin; If we are mark’d to die, we are enow To do our country loss; and if to live, The fewer men, the greater share of honour. God’s will! I pray thee, wish not one man more. By Jove, I am not covetous for gold, Nor care I who doth feed upon my cost; It yearns me not if men my garments wear; Such outward things dwell not in my desires. But if it be a sin to covet honour, I am the most offending soul alive. No, faith, my coz, wish not a man from England. God’s peace! I would not lose so great an honour As one man more methinks would share from me For the best hope I have. O, do not wish one more! Rather proclaim it, Westmoreland, through my host, That he which hath no stomach to this fight, Let him depart; his passport shall be made, And crowns for convoy put into his purse; We would not die in that man’s company That fears his fellowship to die with us. This day is call’d the feast of Crispian. He that outlives this day, and comes safe home, Will stand a tip-toe when this day is nam’d, And rouse him at the name of Crispian. He that shall live this day, and see old age, Will yearly on the vigil feast his neighbours, And say ‘To-morrow is Saint Crispian.’ Then will he strip his sleeve and show his scars, And say ‘These wounds I had on Crispian’s day.’ Old men forget; yet all shall be forgot, But he’ll remember, with advantages, What feats he did that day. Then shall our names, Familiar in his mouth as household words- Harry the King, Bedford and Exeter, Warwick and Talbot, Salisbury and Gloucester- Be in their flowing cups freshly rememb’red. This story shall the good man teach his son; And Crispin Crispian shall ne’er go by, From this day to the ending of the world, But we in it shall be remembered- We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold their manhoods cheap whiles any speaks That fought with us upon Saint Crispin’s day.
LEXICON: Word of the day– 3S2T- Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).
