Author: Jeremy Walz

PAX: Trapper Keeper, Crab Legs, Hawkeye, Preacher Man, Third Person, Right Said, Hambone, Bagger Vance, Sand Lapper, T-cell, Hi Viz, Porcelain, Blue Mule, Crawfish (Q)

Conditions: couldn’t ask for much better

Short mosey to the ampitheater for warmorama: GM x 10IC, SSH x 10IC, WMH x 10IC, High Knees x 15IC, Butt kickers x 10IC, BAC f/r x 10IC

DIDs: 20 dips, 15 incline, 10 decline.

Mosey to playground for Hambone’s pullup special: 3 rounds AMRAP w/ 5 more partner assisted.

20 swerkins while partner holds peoples chair.

Mosey to Parthenon Ave hill for BLIMPS: 10 burpees, 15 Lt Dans, 20 IW, 25 merkins, 30 plankjacks, 35 smurfjacks. Run up to top of hill & back after each round.

Mosey to volleyball courts for partner sand sprint races x 5 rounds. Loser does 10 merkins each round.

Attempted assault on the HCA black miata at this point, but were quickly (and very politely) turned away by a female security guard.

Mosey back to Parthenon for mary: ABCs, LBCs x 20IC, J-Los x 20IC, 2 minute plank progression.

It’s been an honor to post with you men at Titan the past 3 years. This is the best AO in town. Keep it growing!

Bullhorn: Brew Ruck and Warpath July 21, Farewell beers for Third Person, Mickey Mouse and YHC at Edleys in Sylvan Park on 6/19 @ 8pm.

SYITG,

Crawfish

PAX: Porcelain, Blue Mule, Hambone, Third Degree, T-cell, Mickey Mouse, Bicentennial Man, Crawfish (Q)

8 PAX were in for a merkin fest on this relatively warm morning. The day started with mumblechatter about beards (always a worthwhile topic) since T-cell and Hambone both spontaneously shaved theirs. At the stroke of 0530 we were off for a long mosey around the south lawn to the east side of the Parthenon.

Warmorama: GM x 10IC, WMH x 10IC, SSH x 25IC, IW x 15IC, Hillbillies x 10IC, BAC f/r x 10IC, Seal claps x 10IC.

Mosey to Parthenon parking lot for a merkin ladder. Run to 1st light pole – 5 merkins. Run back to start. 1st pole, 5 merkins, 2nd pole – 10 merkins, 1st pole -5 merkins, back to start….5-10-15-10-5/5-10-15-20-15-10-5. 150 total merkins.

Mosey to outdoor ampitheater along West End for round 2. I think Blood Clot calls theses Oop D’oops. Dips, irkins & dirkins. Round 1, 1 rep of each. Rnd 2, 2 reps…Rnd 11, 11 reps. Got pretty brutal around round 4. Took a mosey break after Rnd 8 (it didnt really help) and came back to finish. 198 total reps.

Mosey towards Parthenon then AYG up Parman Pl Hill.

Mary: LBC x 20IC, Flutter kicks x 30IC, American hammers x 20IC, 1.5 minute plank progression.

Bullhorn: Shout out to Blue Mule for taking 1st place in his weight class at his most recent weightlifting competition. Shake that mans hand the next time you see him. Impressive, brother!

SYITG,

Crawfish

PAX: Porcelain, Big Brother, Crawfish (Q)

The clock ticked down to 5:28 and YHC was starting to think I was in for a cold, lonely solo-Q, but here comes the cavalry!  Grab the shovelflag and lets mosey. Around the PAC and back to the base of the Parman Pl hill.

WoR: SSH x 20IC, Squats x 15IC, Overhead claps x 15IC, High knees x 20IC, Butt kickers x 20IC, BAC f/r x 10IC

The Thang:

YHC read an article a couple weeks back about Herschel Walker and his workout philosophy. I’m not sure where he lives these days, but someone needs to EH that dude because he would be all about F3. The dude is obsessed with body weight exercises. He never lifted a weight in his life until his 3rd year in the NFL. He mainly only does 3 different exercises, but does massive numbers of reps (ie – 3500 merkins a day). He’s also a big fan of running, particularly sprints up hills and in sand. Today’s workout was a tribute to Herschel’s philosophy. We performed 3 rounds of exercises AMRAP until failure w/ a short run in between sets for recover R&R until time called by Q.

Rnd 1: Merkins w/ uphill run

Rnd 2: Big boy sit-ups w/ sand run on volleyball court

Rnd 3: Pull-ups w/ short mosey

50m sprint x 5

Moleskine: Thanks to Porcelain and Big Brother for showing up despite the subfreezing temperatures. Porcelain said the only thing that got him out of the fartsack was that he didn’t want YHC out there freezing alone. That’s what its all about. Thank you brother!

Bullhorn: Put together a TAK PAK for a kid in foster care – see Slack for details. Consider a donation in Job’s honor – more info to come. Warpath 1/6/18 in Franklin.

SYITG,

Crawfish

Titan – 11/1/17

PAX: Bad Boy, Blue Mule, Porcelain, Third Degree, Crawfish (Q)

Conditions: High 40s w/ a drizzle progressing to outright downpour.

Short mosey around PAC.

Warmorama: SSH, squats, IW, BAC f/r

Elevens: Pull-ups & swerkins w/ lunge walk between stations (BB title comes for jangling swing chains – credit to Porcelain).

Mosey by the cars to grab YHC’s ruck and head to the Parthenon Ave hill. PAX take turns running around hill loop with ruck while other PAX perform AMRAP of exercise called by runner.                                                                                                            Rnd 1: Plank jacks, squats, overhead claps, imperial walkers, carolina dry docks Rnd 2: America hammers, WWIIs, V-ups, shoulder taps, hello dollies

Mosey back to launch point and finish w/ 10 burpees/minute x 2 minutes.

Bullhorn: Check Slack for ruck training schedule. Prayers for The Kemps and new babies on the way.

SYITG,

Crawfish

PAX: Porcelain, T-cell, Megatron, Hi Viz, Third Person, Princess Aurora, Crawfish (Q)

Conditions: Winter is coming.

Mosey to west side of school. Warmorama: GM, WMH, Seal claps, Hillbillies, SSH

Mosey to tennis court for 4 corners: Merkins, flutter kicks, squats, imperial walkers. Round 1: 10 reps of each, lunge walk between corner. Rnd 2: 20 reps, bear crawl between. Rnd 3: 30 reps, broad jump between. Rnd 4: 40 reps, reverse mosey between.

Recovery mosey around carpool circle.

Partner drags x 2 across tennis courts.

Indian run back to launch point.

Mary: LBCs x 20, American hammers x 20

COT: Check Slack for upcoming Ruck training.

SYITG,

Crawfish

PAX: Bad Boy, Bicentennial man, Mickey Mouse, Third Person, Third Degree, Big Brother, Jackpot, Preacher man, Porcelain, Crawfish (Q)

Conditions: Brisk

Mosey around  south lawn to the east side of the parthenon.

Warmorama: SSH x 30IC, GM x 10IC, WMH x 10IC, BAC f/r x 20IC, High knees x 15IC, Butt kickers x 15IC

11’s on parthenon steps: Mtn climber merkins on bottom, Lt Dans at top w/ 2 burpee speed bump (shout out to Preacher man for going above & beyond by doing a final 11/0 set of merks)

Mosey to the playground. Partner up. 1 PAX runs around the PAC while 2nd PAX completes AMRAP pull-ups. R&R to a combine total of 100.

Mary: Flutter kicks x 30IC, J-Los x 20IC, LBCs x 21IC

Bullhorn: Great to see such solid numbers at Titan, especially on a chilly morning. Keep it up men! Mickey Mouse ripped one so bad during name-o-rama that it made Third Person splash merlot. Happy Birthday, Bad Boy!! Thanks again to Porcelain for the parking lot coffeeteria. Continued prayers for The Kemp Family.

SYITG,

Crawfish

Q: Crawfish

PAX: Bicentennial Man, Blue Mule, Stein, Jackpot, Tesla, Big Brother, Reveille, Right Said

Lots of new faces today. Introductions were made and we were off.

Mosey down around new amphitheater and back to the south lawn.

Warmorama: GMA x 10IC, SSH x 20IC, Toy soldiers x 10IC, BAC F/R x 10IC, Seal claps x 10IC, WMH x 10 IC

Mosey to swing sets for some circuits: Pull-ups x 5, Hanging knees to elbows x 10, Swerkins x 15, Jump squats x 20, LBCs x 25. R&R but sub burpees for knees to elbows. Slow recovery mosey around playground then R&R again.

Mosey to the parthenon. Lunge walk to the opposite end.

Seeing the red, white & blue lights decorating the parthenon, what else could we do but Merkins. 10 merkins, run across the lawn, 9 merkins, run, 8 merkins, etc, etc.

Short recovery then AYG to the top of the Parthenon Ave hill & 10 burpees.

Mary: Flutter kicks x 20IC, American hammers x 20IC, 2min plank progression.

COT: Nice work today men. Great to have all the new guys out. Keep working hard and you will get better. It is an honor to lead you. Sign up for GrowRuck. Continue to pray for The Kemps, Texas, Florida and Vegas.

SYITG,

Crawfish