THE SCENE: Post downpour and Humid F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x 50
Tempo Squats IC x 50
Stretch it out
THA-THANG:
Mosey to Marsha field
50 Ranger Merkins
Bear Crawl to Qtr Field
Run to Midfield
50 Bobby Hurley’s
BC/Run
50 Heel Tap Merkins
Mosey to Los Baños
Dora style – Partner up
50 Inverted rows
50 underhand rows
50 JV Rockettes
2 Rocky tops on the turn
50 4ct Am Hams
50 BBS
50 Flutters
Mosey to the benches
50 Derkins
50 Box Jumps
50 Ierkins
Had to make this up on the fly, long mosey back to Marsha field.
50 Star Jack’s
50 Iron Mike’s
50 Merkins
With full field length suicides
MARY:
50 Imperial Walkers COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment. MOLESKIN:
THE SCENE: Sweater weather F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.
1st Taco – 170 calories
Dora 1, 2, 3 across the short side of the hockey rink
Toasted Cheddar Chalupa – 450 calories
20 Burpees – run a lap around the track
Rinse and Repeat x3
2nd Taco – Tabata Taco
20 second Air Squat
10 second rest
45 second CMU Swing
10 second rest
20 second Merlin
10 second rest
45 second Thrusters
Rinse and repeat x 3
While listening to Kenny’s Greatest Hits!
* Workout did not include optional soda.
MARY:
N/A COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?
I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.
ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one
Prayers for families and friends going through struggles and illnesses.
THE SCENE: Sticky and Dark F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Stretch it out THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU
3 Rounds
40 KB Swings (CMU)
40 Box Jumps
40 Thrusters (CMU)
40 Decline Merkins
This was a torcher and went relatively fast. So, to cash out:
20,20,20 Squats, Merkins, BBS
20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)
MARY:
See Above COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have
CIRCLE OF TRUST/BOM:
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.
MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day. ANNOUNCEMENTS:
Check Calendar
THE SCENE: Dark and Sweaty F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Burpees OYO x 10 THA-THANG:
Hey watch dis’ ^^^^^^
Thanks to Tank for helping set this up!
MARY:
I was still running laps, not sure what happened.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you. MOLESKIN: Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves.
No man left behind, no man left the same.
ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!
We got down to 3 and finished remaining reps as a PAX before returning to AO
MARY:
Bart – Gas Pumpers
Swirlie – Flutter Kicks
Cosmo – Peter Parker Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
https://f3nation.com/2019/02/17/king-q1-3/
When we first come out, it’s about survival. Then we get to the point that we can go for a whole workout. It’s important that we don’t stop there and that we continue to push ourselves to improve.
MOLESKIN:
FNG Rosetta showed up after receiving a Flying EH from “the Snowman” Frosty. Some mumble chatter about how eerily similar this was to the Killer B’s. However, if you want to be the Iron PAX, you have to train like the Iron PAX! ANNOUNCEMENTS:
Next week is the CSAUP – show up and be ready!
