Category: Titan

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

QIC: Right Said/Princess Aurora

PAX: Hi-Viz, Stein, Third Degree, Big Brother, Tesla, Porcelain, Blue Mule, Jackpot.

With Right Said ready to pop that Q cherry, I did my best to offer my support. It went something like this:

The Thang:

Mosey around the Parthenon parking lot with various agility exercises and circle up for the COP:

• SSH
• Merks
• LBAC
• SnL Squat

Head on over to the Hill of Sisyphus for a classic round of 11’s. Jumps Squats at the bottom and Merks at the top.

Handed things over to Right Said who took the party over to the other side of the Parthenon where we promptly got right back to business with a bit of Dora 1-2-3.

PAX finish just in time to mosey back for the COT/BOM. Easiest Q/VQ ever.

Moleskine:

It was great to be back out at Titan and see so many new faces. I’m hoping to see some of them at other workouts throughout the week as well. Glad to help Right Said with his VQ, and lucky for him, I encroached enough on his time that he’s got plenty of unused ideas for his next Q!

Bullhorn:

I’ll say it again: GrowRuck. 11/18. Chattanooga. Do it.

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

PAX: The Jeweler, Stein, Right Said, Blue Mule, Big Brother (FNG), Olan Mills, Tesla (FNG), Reveille (FNG), Third Degree, APU (F3 out of town — I forget where), Jackpot (FNG), Third Person (QIC)

A full dozen came out to Titan to see what the morning brought. Nice to see such strong number, including  a bunch of new guys.

Start off with 10 burpees right at 5:30 to get the blood flowing. Long mosey to the other side of the Parthenon for

WOR (all IC): SSH x 20, GM x 10, WMH x 10, Toy soldiers x 10, LBAC forward x 15, LBAC reverse x 10

The THANG:

Figured it was time to reintroduce the 8 count body builder to the PAX. We did 10 OYO then broke it down Dora style. All PAX partnered up. The idea was partner 1 would run around the Parthenon while partner 2 did an exercise and flapjack. 150 merkins, 150 plank jacks, 150 jump squats per partnership — after finishing each set of 150, 10 bodybuilders to be completed before moving on to the next exercise. A lot of MC/confusion/standing around about when to do the body builders. I probably could have explained it better. It all got figured out in the end.

10 more jump squats as a group and then mosey to the playground.

Pull up time. Each PAX grabbed some bar and did 10 pull ups, lap around the porta-pottys, 8 pull ups, lap, 6 pull ups, etc. Plank and wait

Everyone finished just in time for 3 MOM. Flutter kicks x 30 IC, LBC x 30 IC, Plank x 1 min. Fin

COT/BOM

BULLHORN:

-Great to see numbers at Titan. Tclaps to Olan Mills for EHing 3 guys. Welcome to Big Brother, Tesla, Reveille and Jackpot — ask them about their names at the next work out. Apologies to Reveille who was running around the park looking for the shovel flag, which we didn’t have, before he found us. I blame Crawfish

Continued prayers for Grease Trap and family

SYITG,

Third Person

Q: Crawfish

PAX: Bicentennial man, Porcelain, Green Bean (ATL), Crawfish

The cool and soggy morning kept many PAX in the fartsack, but 4 persevered and were rewarded.

Mosey up the Parman Pl hill and back to the refuge of The Parthenon.

Warmorama: GM x 12IC, SSH x 30IC, WMH x 16IC, Toy soldiers x 10IC

Mosey to playground. While 2 PAX run around the performing arts center other PAX performs AMRAP pull-ups. Flapjack until group total reaches 150.

Mosey to Parthenon lot for Webbicide. 5 merkins at first lightpole, return to start. 5 merkins at 1st lightpole, 10 merkins at 2nd lightpole, return to start. 5, 10, 15 at 3rd pole… 5, 10, 15, 20 at 4th (Green Bean joined us for the last round following some confusion on launch point). R&R with squats.

Burpee indian run around jogging path back toward the launch point. After one round AYG back to the LP.

Mary: Flutter kicks x 30IC, J-Los x 15IC, Crunchy frogs x 10IC, 1 min plank progression.

COT: Prayers for Job and The Kemps, prayers for victims of Harvey and IRMA.

Small but hardworking crew today. Thanks for the effort men!

SYITG,

Crawfish