Seal Team 4 – Weary Wons

Seal Team 4 – Weary Wons

QIC: Rudolph

Date: 10.2.2026

PAX: Tonka, Rubber Ducky, Wahoo

I read what the Iron Pax workout was while on the road this week, still knowing I was ditch leader on the Western Front.  Do I sacrifice what I wanted to do, modify it, or keep the original plan?  Screw it, we’ll continue Head Hunter’s military theme as we become Navy men.  I pull into the parking lot on a crisp and perfect atmosphere for exercising, and the Duck is getting the shovel flag out.  Either Tonka or Wahoo were also parked, and when I saw both of them approach the warm up circle they looked like….well….they had been through a wringer.  Yesterday must’a got ’em.  This did not pull on my heart strings.  You have to have a heart to have that happen.  Let’s go:

WARMARAMA:  my standard; 10 SSH, 10 arm circles one way and then the other, chain breakers, swimmers, Whirly has the clap, windmills, lunge with a twist.

BLOCKHEADED DORA:  all I know is that I’m to make a coupon workout.  Well, that and to have euro-trash techno on (mission accomplished!).  I have two favorite exercises; Navy Seal Burpees and Bear Crawls.  I know the guys did some murder bunnies and were likely murdered so let’s focus on muscle building, no crawls.  Partner A exercises to a number, Partner B runs around the circle.  Block work was:

40 Navy Seal Blockees

80 High Moons (aka Elf on the Shelf; single count because I’m nice)

120 Block Side Hops (later Omaha’d to single jump counts as one)

Fine work here and I’m glad I went with these numbers; not dreadful enough to worry, high enough to prompt good work.  Wahoo helped me finish up the last bit of our hops, and we’re right on time.  Let’s start…

TOP GUN:  I think I did this once back in Gastonia?  It’s in the Exicon.  Anyways, you do 5 curls, 5 rows, 5 deadlifts, 5 squats, and we did 6 lunges on repeat.  Every minute on the minute I wanted 3 Navy Seal Burpees.  10 minute timer, no stopping,  you pickup where you stopped after NSB’s.  Something weird happened; as time went on it seemed like we were getting less and less time to do the Top Gun work before the minute alarm would go off.  So strange, I wonder what happened?  Anyways, we finished strong and I got to try something really new…

BLOCKTANAMO:  yes, in the Exicon.  Nothing Navy about it except teamwork.  Everyone sits with back to center of circle.  Hold your block out, one guy gets up and does a duck-duck-goose as they run the circle and push down on the blocks.  I feared it’d be too easy with just 4 so I said two laps each.  This….sucked.  Good to get wind back, but only so long you can hold a block outstretched.  We each did 2 laps, then we each did 1 lap.  Consider a duck-duck-goose game my tribute, RD.  Now, it’s 6:08 on the nose.  Perfect timing!

MARY:  all with coupons.  LBCC’s (extra C is coupon), American Hammer with coupon, Heels to Heaven, Heavy Freddies (yes, awful), Blocky Stormstroopers, and Swipers (plank, slide the block back and forth).  Ended at 6:14 so let’s get some Navy Seal Blockees to time.  Tonka said we had 5 seconds but still indulged me.

TIME!  Great work.

ANNOUNCEMENTS:  Drip has Parliament this Tuesday, I like the cut of his jib.  Hope I’m in town.

PRAISE: great job Head Hunter on accomplishing your Murph mission.  Ah to be young.

PRAISE: great work F3 Pax on doing Iron Pax.  I hated what this has caused after me watching it over 9 or so years, back when it started.  Guys would create drama, they’d lie, and become the worst parts of masculinity or the point of F3 to me, but in the two I participated in I enjoyed because Dash-Pax didn’t give a #### about that and had fun pushing.  THAT is Iron Pax.

PRAYERS:  military, our Bourbon runners.

MOLESKIN: I fell arse-backwards to having a bit of a Navy theme here, but I remember my good friend from Gastonia, named Gastone and he was an OG from Charlotte Mothership, would tell me about how he hated burpees when he started F3.  So, he took the challenge and started eating them up.  6-7 years ago he and I would do 100-200 before AO’s because we started liking them, and it’s the ultimate fitness tool.  Navy Seals with a block is a mean thing, and I was very happy to share.

TONKA – thanks for coming out despite being weary.  Your athletic excellence is only matched by your shoe choice.

WAHOO – I KNOW you were feeling it, but did you notice how you were still out pacing me?  Very strong my guy.  Cheers to family health improving daily.

RUBBER DUCKY – you know too many people in secret places.  Great partner work, great AO you’ve made.

See you at sea.

Rudolph