Tag: Dark Helmet

Ring of Fire honors fallen heros

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YHC got the call to Q the newly renamed AO Ring of Fire in honor of our fallen F3 brother Cash. NAFO has become the home where we honor a lot of our hero’s who have fallen to protect our families and nation. It is also where we host the annual MURPH WO to honor LT. Michael Murphy who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, as well as a graduate of The Penn State University (We Are…Penn State). Ironically there is a MAFO parking stall with the PSU logo near our normal COT spot, which was highlighted as we mossy over the field. This year and last has been crazy with loss of life; from COVID, to cancer, to military operations. It also has been a troubling time for our country and not to get political (which I don’t like to do) but we are all sons of HIM, it shouldn’t matter what side we are on politically, we are a country that was founded on men being created equal – ALL people should be and have to be treated the same way. Right now, this has been lost.

So YHC thought it would be good to honor our fallen brothers to show unity and the power in brotherhood.

We bolted over to the field, YHC gave a quick disclaimer and then explained the WO. There was no COP because we would not have enough time to complete the “modified MURPH”.  If you have never done the real MURPH, come out Memorial Day weekend and experience it. It is THE best WO and personal accomplishment you will ever do. What is it you ask rookies? 1 mile run followed with 100 pull-ups, 200 merkins, 300 squats, run a mile. Officially with a 20lb body armor (ruck or weight vest).

The thang:

Run a lap – 10 Pull-ups, 20 Merkins, 30 Squats

Run 2 laps – 20 Pull-ups, 40 Merkins, 60 Squats

Run 3 laps – 30 Pull-ups, 60 Merkins, 90 Squats

Run 4 laps – 40 Pull-ups, 60 Merkins, 120 Squats (only a few completed 4 laps and started on the reps)

For those PAX who posted, great accomplishment to the MURPH twist.

Don’t forget about our brothers who have fallen!!

Peace Out

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Consider my leg swept

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We ran fast and stopped when I needed for merkins. (did forget to hit pause on the mileage calculator once so the numbers are a tad off) Actually the first two miles were upper body, mile 3 was lower body, there was a little yoga thrown in cause we had time and needed it.

I think we hit 100 merkins, 50 dips, lots squats, and then finished with 10 burpees EMOM until 0600. Also 3.3 miles  

https://www.strava.com/activities/4678144477

NMM:

No vocal message today. I’m actually trying to be still and listen a bit more. It’s against my natural instincts, but so is waking up for a workout at 0515….so there’s that.

Thanks to VuVu for the call. Really grateful for the opportunity to lead at this AO. The amount of super fast PAX pushes me to MOVE. When I Q at STL, I know I can’t (shouldn’t) fall back to the 3 or the 6. It makes me give more effort than I might otherwise. Oh that we all could be leaders in groups that push us to be better.

—
Band Camp dismissed

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2

Golden Corral…GOTTA GO

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It was raining and the temps were dropping throughout the morning but as discussed with several PAX, it’s mornings like this when memories are made and durability is built.

In the end, 22 PAX posted this morning with 13 for this final Golden Corral of edition in January. It started a little something like this…

Disclaimer
50 Fast SSH
10 Jump Squats
10 Merkins
10 Burpees

Run to TCES: ~1.2mi
Jack Webb: 1 Merkin : 4 Overhead Claps (Total of 10:40)
10 Burpees

Run to TC Baptist Church: ~.8mi
Wide Arm Merkins
1 V-Up : 4 Flutters I/C (Total of 5:20)

Run back to Teeter:
Al Gore’s followed by baby squats
15 Mike Tysons
5 Burpees

Run to the end of the center
More Mike Tysons & SSH

Move to another storefront
Dips

COT

Until next time…Maximus

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The Respectables take over The Fort

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Long Duck and YHC had the Q at The Fort on Saturday.  Long Duck gave the disclaimer and quietly mentioned that we would be running (same for the second half).

We circled up in the church parking lot for warm-ups (SSHs, Windmills, Imperial Walkers). Next, the instructions:

  • Run to Main Street and back
    • Exercises in parking lot
      • 10 Burpees
      • 20 Merkins
      • 11 Big Boy Situps
    • Rinse and repeat 3 times

Long Duck  shared his personal journey and the significance of the numbers used for the repetitions.

Next, hand off to Fishsticks. Short message about never giving up.

We ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the following exercises (Carolina Dry Docks, Squats, and LBCs – 10 each), ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall Street.

Great job by all!

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1

Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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5

Log PT

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Disclaimer was spoken and we opened up the truck to grab some logs. These logs are pretty sizable, and range from 100-200 pounds. Two PAX per log.

Move the logs to the grass lot/field behind the church. Set logs down on one end of field. While P1 does circuit below, P2 either shoulder carries log out and back to set point or does end over end log flips. Flap Jack until each partner completes entire circuit. Not a DORA – each PAX does 20 of each movement. 

Circuit 1

20 Ruck Thrusters

20 Push ups with side ruck pulls (Ruck at your right side…do a push up and then pull your ruck to the other side with your left arm, push up, then pull it back with your right arm)

20 Ruck Burpees

Breathing intensifies…

Circuit 2

20 OH Squats

20 Squats Ruck up front

20 Ruck Swings

 

LOG PT

Partner up by height to make the log carry more… fair.

5 Ground to Shoulder each side

10 OH press w/log (alternating shoulders)

10 big boy sit ups w/log

10 log press while on back

Carry/Ruck logs back to COT… toss them into the truck.

Last Minute Mary

25 4 ct flutters w/ruck press

11 4 ct Dollies w/ruck pressed

5 big boy sit ups w/ruck on front

 

COT. Nice work, men.

Announcements

Dam to Damn Bar is almost full!

F3 10 Year Convergence taking place

1/1/2021 where it all began.

Prayers/Praises

Prayers for marriages. This past year has been good and bad with regard to time spent with spouses. Pray we take advantage of those added moments with our wives.

Prayers for my mother in law who is down and out with arthritis and sciatica.

 

Thanks to Divac for letting YHC pick up the Substi-Q from Spiderman at the last minute.

Punch List out.

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3

Minnow Pond 12.17.2020

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The promo:
https://twitter.com/jisenhour/status/1339217811231674368

The route:
https://www.strava.com/routes/2773907426356036818

10 stops along the way
5 burpees/10 merkins/15 squats each time

16 PAX. It was hard. Had to average 10min/mile with the exercises to finish at COT by 0600. We did.

Strava Stats: https://twitter.com/jisenhour/status/1339542289048285184

NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?

—
Band Camp dismissed

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OTB #1 with Rucks & Sand bags

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Physically, we put in the work. Due to the suck we endured together, like hearing each other struggle through the sand bag evolutions, and other things you can read about below, there is a little bit tighter of a bond. Hard stuff builds the bond and on this Thursday morning, it was time to build.

After the planning committee did their work, we rolled into the AO with the following 60min throwdown:

Rucks consisting of the standard weight
60lb & 80lb sand bags

1mi run (slick)

To the field which was about 55yds, side to side:
MAN-MAKER BRUTALITY:
It didn’t take long but this is where we realized this would be no mailed-in workout.
With rucks on, grab a sand bag. Throw the sand bag several times until you get about 5-7yds out (about 2 throws) then do a man-maker with your sand bag (mind you, you’re ruck is still on your back). As you stopped to do your man-makers, you added 1 more every time.

25 Flutters w/ Ruck Press I/C

For the return trip, it’d be a sand bag toss (with your ruck on) then when you get overtop the bag, execute (1) 8ct Body Builder.

Run across the field and back (slick)

25 Flutters w/ Ruck Press I/C

Ruck on – bear crawl to the other end however this time, you’re dragging the sand bag, too.

25 Flutters w/ Ruck Press I/C

Ruck on – crawl bear back to the other end, however this time, you’re pulling the sand bag, too.

Run across the field and back (slick)

Finish with a 1mi run (slick)

It was challenging but it was necessary.

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5

Know before you show…

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Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

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3

Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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