Category: NATX

North Austin, TX

Looking for Psyc – Round 2

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6 strong 💪 this morning went for a run to the aquarium. Weather was beautiful – 40’s but was not cold at all. A lot of people out running on the trail and we joined them. Warm-up was quick, and Grappler came in hot at the end of the warmup to join us for the run. Pace to the aquarium was faster than the last time we did this. We got to the aquarium at 618am did some squats and took off back for the AO. It was great.

Warmup:
Sun Gods
Tea Pots
Cherry Pickers

The thang:
Run to aquarium
Stop a few times for some SSH
Stop to check out the inspiration for the F3 Monterey logo
At aquarium check out where the RV rammed the wall (it’s boarded up now.)
Squats IC with some Al Gores
Run back to beach
Wall sits and planks
Mosey back to AO start, LBCs to finish it up

YHC and Q – Cleveland Rocks

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Save the Date: F3 NATX INF3RNO CSAUP

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Mark your calendars! On Saturday, August 17, 2019 F3 NATX will be celebrating our 1-Year Anniversary with an inaugural CSAUP.

We’re calling it the NATX INF3RNO 2019!

The NATX INF3RNO 2019 will consist of all 3 F3 components:

  • Fitness: We will ruck to each of our AOs (BYORuck) where we will have surprise Qs delivering absolutely brutal beatdowns to the PAX.
  • Fellowship: After all the beatdowns have commenced, we will all gather for food, drinks, and merriment (location TBD) – friends and family welcome to attend!
  • Faith: We will kick off the CSAUP with a service project (TBD) to lend a hand and give back to the community that has brought us all together and provided us a year’s worth of F3.

NATX INF3RNO 2019 kicks off at 0600 sharp and there will be goodies for every PAX that successfully completes the CSAUP.

You can buy the official NATX INF3RNO 2019 shirt here.

You can sign-up for the NATX INF3RNO 2019 here.

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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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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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Lucky 7’s: COP

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QIC: Red Ryder

PAX: Link, Newton, Red Ryder

GLOOM FACTOR: Partly Cloudy, 67ºF

WARMARAMA
SSH IC x 7
Little Baby Arm Circles Forward and Reverse IC x 7
Mountain Climbers IC x 7
Motivators IC x 7-1
Mosey around the Parking lot and to the starting point.

The THANG
2 points 60 feet apart. Mosey between the points after each
The Pax all started at the same side and performed the following:

Round #1: 7 Burpees OYO at each side
Round #2 14 Mountain Climbers OYO at each side
Round #3 21 Merkins OYO at each side
Round #4 28 Shoulder Taps OYO at each side
Round #5 Perform 35 LBCs OYO at each side
Round #6 Perform 42 Squats OYO at each side
Round #7 Perform 49 SSH OYO at each side

Lap around the lot and mosey to the pull-up area.
7-1 circuit: pull-ups, dips and inverted rows.
Mosey back to lot for Mary

MARY
21 WW IIs
21 Flutter Kicks
21 LBCs

COT/BOM
Golden Pinky was smartsacking after some vacation travel so we look forward to his return on Wednesday. Red Ryder proceeded to provide a very solid Q this morning.

Announcements

The NATX Murph will take place on Memorial Day (May 27)… 21 days away!

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