Category: The Greyhound

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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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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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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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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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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The Mini-Q

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QIC(s) / PAX: Newton, Golden Pinky, Red Ryder, Photo Op

GLOOM FACTOR: Dark, Wet, 70ºF

WARMARAMA
(Q – Newton)
39 SSH IC
15 Imperial Troopers IC
10 Willie Mays Hayes IC
12 LBAC IC
12 RLBAC IC
10 Air Squats SC
Motivators 5-1

The THANG
YHC broke the remainder of the workout into four even 7-minute portions and gave each PAX a portion to do with it whatever they saw fit… YHC went first to give the PAX enough time to plan out their mini-Q.

Mini-Q #1: Golden Pinky
YHC led the PAX to Platinum Pinky’s Power Park. There are 4 stations at PPPP and the PAX rotated through each station:
– Bench 1: 30 Dips
– Bench 2: 20 Step-Ups
– Bench 3: 20 Derkins
– Bench 4: Hold BTTW

After PPPP, there was just enough time to mosey to the basketball courts and Lt. Danger from one baseline to the other baseline and back to the original baseline.

Mini-Q #2: Red Ryder
Red Ryder led the PAX up to the track and to one end of the straightaway.
– Sprint to the other end of the straightaway
– Perform 10 Burpees
– Bernie Sanders back to the starting point
– 1 final lap around the track

Mini Q #3: Photo Op
Photo Op had the PAX mosey to the top of the stairs. The PAX then proceeded to perform a Derkin on each step of the stairs all the way down to the bottom.

Going back up the stairs, the PAX would run up to each flat portion of the stairs and perform:
– 1st Flat = 10 LBCs
– 2nd Flat = 10 Flutter Kicks
– 3rd Flat = 10 Jump Squats
– 4th Flat = 10 Merkins
– 5th Flat = 10 WWIIs

Mini-Q #4: Newton
Newton led the PAX back down to the parking lot.
– 30 SSH IC
– 7 SLOW Diamond Merkins IC

MARY
No time for Mary today (but YHC and P.O. may or may not have run a couple hill sprints after Newton and Red Ryder pulled away) ¯\_(ツ)_/¯

COT/BOM
Newton closed the workout with a prayer thanking God for the day and the opportunity to workout together and

Announcements

  • Every month is the official FNG month for F3, but April is going to be a huge EH/FNG month for F3 NATX. YHC will provide the details soon, but the working title of our recruiting push will be…
    “April Headlocks Bring Friendly New Guys“
  • NATX logo is finalized and shirt types have been chosen! Our pre-order page is being created and should be up within the next 24-48 hours.
    • Once the page is launched, there will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
  • WikiLeaks is the Austin, TX Chapter President for the National Marine Corps Business Network and is looking for any Marines the PAX might know to get connected into the network.
  • The NATX Murph will take place on Memorial Day (May 27)… 75 days away!
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Photogenic Beatdown

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2 PAX took part in an EC Ruck at 0430 before the Main Event.

It was a brisk 23ºF at the start of the workout and dark as we started the warmarama. After a late night waiting up for my 2.1 to get home from theater practice, it was especially tough to get up and come into the gloom.

QIC: Photo Op

PAX: Newton, Golden Pinky

GLOOM FACTOR: Dark, 23ºF

Warmarama
30 SSH IC
10 Imperial Walkers IC
10 LBAC IC
10 RLBAC IC
15 Hillbillies IC
10 Calf Stretches x3
10 Merkins

The THANG
Mosey to the track where we started with 25 Merkins and 2 sprints x 1/4 of the track.
Next was 25 Burpees and 2 sprints x 1/4 of the track.
Next was 25 Mountain Climbers (single count) and 2 sprints x 1/4 of the track.

We then proceeded to test our endurance by duplicating the above on the track except for doubling the Merkins, Burpees, and Mountain Climbers but still had to run the track in between.

MARY
20 American Hammers IC
20 WWIIs SC
10 LBCs IC
20 Flutter Kicks IC
10 LBCs IC
1 Minute Plank Hold

COT/BOM

  • Preliminary NATX logo designs have been created! Provide your input on the F3 Gear channel on the NATX Slack workspace.
  • Spring is just around the corner and we need to anticipate/capitalize on the warmer weather to bring more FNGs into our fold.
  • 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)… 82 days away!

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