Tag: darkhelmet

The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Shoulder exhaustion-complete

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WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-

ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.

multiple messages-

1.Listen with the intent to understand not to respond!

2.also be careful what you think about? what consumes your mind rules your life!

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Aloha Covid

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Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.

And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time

We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.

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Deck O’Pain

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WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers…short mosey up to NaFo bench area.
THE THANG: Deck O’Pain
JOKERS= 10 BURPEES
HEARTS= MERKINS
DIAMONDS = SSH
CLUBS= BIG BOYS
SPADES = CDD
ONCE WE COMPLETED THE DECK WE DID A RUN WITH 10 BURPEES.
WE DID A SHORT MOSEY OVER TO THE PULLUPS BARS AND DID 5 ROUNDS OF
5 PULLUPS
5 KNEES TO CHEST
10 SQUATS
THEN RUN DOWN TO THE STOP SIGN AND BACK.

MARY: some Mary was had ending with body destroyers
ANNOUNCEMENTS: Bethel, newsletter and Murph
COT: Prayers and Praises

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Closing out the week in good form

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WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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Why do you F3?

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WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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Death by overtime

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WARMUP: A quick mosey followed by side straddle hops, windmills, Moroccan night clubs and imperial walkers.
THE THANG: Core Crusher Circuits, each circuit done 3 times
First circuit: Merkins 12 Reps, LBC’s 25 reps, Squats 20 reps, Mountain climbers 20 reps double count
Second circuit: High plank shoulder taps 10 reps each shoulder, Monkey Humpers 30 reps, Peter Parker – Parker Peter 10 reps each, Freddie Mercury 20 reps
Followed by a double dose of Circle of Hell with cruelty being imposed on the pac by the pac
MARY: Diamond Merkins, more mountain climbers, Peter Parker’s, Parker Peter’s and a little stretching to bring us home.

ANNOUNCEMENTS: check your newsletter
COT: Prayers for good health and recovery for a number of people, prayers for Dark Helmet’s father

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The Work

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WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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BAOPS Ladder Fun

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When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.

WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs

THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)

Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6

Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6

Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.

B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark

10 count recovery

Mosey around path to left field corner (top of the road with the long hill.

Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer

Mosey back to basketball courts and do a 50 yard lunge walk

MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins

ANNOUNCEMENTS: mothers day

COT: yup

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Meeting Q1.12

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WARMUP: yes
THE THANG:
string of pearls
5 merkins
5 lunges each leg
5 side lunges each side

Some other work throw in

7 total decided to meet with a Q who was willing to take responsibility for the outcome including calling off the workout if lightning presented itself. Zeus’s wrath was stayed and Odin’s ravens can attest to our https://f3nation.com/q/meeting/ (7+1=8)

– reminded us that idolatry takes many forms
– refused to yield
– The Brazilian martial arts motivate
– Wonder if (not present) knows about this
– layered up with 30lbs and then a rain jacket. The jacket was probably the more uncomfortable bit
– CS Lewis was mentioned by , but favors JRR Tolkien. Both complained about their lower extremities
– opened his mouth and the rain fell in. (not present) gave those instructions ages ago

You could livestream your way through a Sunday service, and still not connect on a single salient point of your belief system because you lack proximity to those whose mere presence helps hold you accountable. Might as well listen to a podcast and call it church.

So, you work to figure out your https://f3nation.com/lexicon/, but if you’re not meeting to accelerate your faith, then are you really accelerating much at all?

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