Tag: darkhelmet

21Mar2023 – Currahee

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WARMUP:
– Jog a lap with dynamic stretching
– Normal stretches (i.e. windmills, tappy-taps, etc)
– SSHs
– Merkins

THE THANG:
Ruck up and bag/sack up…
– Head to amphitheater
– Start with Hellevens
o Manmakers and curls
o Toss the bag up the hill – 10 manmakers
o Carry it down – 1 curl
o You know how it progresses from there…

Race lap around the school
o Crosswalk is the start and finish line, keep to the inside on the back lot, cut over at the sidewalk, turn right and go in front of the school
o As you cross over the crosswalk again, plank in order of finish
o Winners, in order, pick their sandbags for the next part

Go to the field – ground your rucks – take your selected sandbag
o 4 corners
Corner 1 – 10 OH press
Corner 2 – 20 bent over row
Corner 3 – 30 Deadlifts
Corner 4 – 40 Flutters with press (double count)

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Hero WOD “Artie”

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WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.

We did our warmup amd proceeded to do the WOD at the pullup bars.

5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.

10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..

MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle

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All About the Benjamin’s Beatdown

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WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.

10 sets of all the above

5 sets of all the above

2 lines – squat while head of class lunges through 7 PAX in each line.

Run back to COT

MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.

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Pool noodle arms

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WARMUP: no warmup
THE THANG: moseyed for about a mile around the school towards the benches
Where we did our first tabata

Step ups r leg
Step ups l leg
Derkins
Irkins
Split squats r

Split squats l
Dips
Air squats

Completed bear crawl, Ran .5 miles back and bear crawl for 2nd round of first Tabata

Then ran .5 miles to another parking lot for a 2nd set of Tabata exercises.

Flutters
LBCs
Freddie mercuries
Plank jacks
Taps
Parker peters
Peter Parker’s
Mountain climbers

Ran another .5 miles and then began
2nd set ⬆️

Then we tried to get in 11s with Cindy, man makers at top of hill, kraken burpees at bottom. We failed to finish before running out of time. Thank goodness.

MARY:
ANNOUNCEMENTS: AKA, Bethel
COT: challenge to restore severed relationships

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A4A Dry Run

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WARMUP: IW, SSH, WM
THE THANG: A4A Preview – show on 4/22 to Alcatraz to find out!
MARY: Plank
ANNOUNCEMENTS: Jaeger
COT: We did it
MOLESKIN: YHC really appreciates what Cousin Eddie is doing with ROF and the sharing of testimony. Many of us don’t take the opportunity or are not comfortable or maybe haven’t taken the time to think through what our testimony is. In F3 fashion he is pushing us to grow. I will save the details of my story for an in-person conversation for anyone interested but the 3 lessons I am learning and realizing to have the biggest impact on my acceleration are COMMUNITY, VULNERABILITY & SURRENDER. F3 provides opportunity for each of these – it is up to the Pax to make the choice. I’m happy to walk this journey and learn from each of you.

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46 Years on the Big Ball

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WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:

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Tabata and Talk

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WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire 🔥.

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What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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The Slog at JWEP

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It was a wet/sloppy day in The Fort, but fear not, the firey mumble chatter warmed our souls.

Warmup:
Side Straddle Hops
Cherry Pickers
Windmills (Trucker Approved)
The Polish Mating Dance🕺
Merkins
Dying Cockroaches

The Thang:
Grab you backpack and mosey down yonder to the Church for some Dora.
Partner 1: Figure 8 running pattern on the stairs.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Head back towards JWEP for some more pain. Mode of transportation was a Jack Webb – 4 Bearcrawls and 1 Carolina Dry Doc until you get to 40-10.

At the top of the Hill next to JWEP we did crazy 8’s. The top of the hill 7 burpees, the bottom of the hill 1 Merkin. You know the drill…Finish at 1 Burpee and 7 Merkins.

We Moseyed over to the JWEP pavilion for two rounds of Webb Jacks.
1. 4 Overhead Claps and 1 Merkins until you get to 40-10.
2. 4 Squats and 1 Monkey Humper until you get to 40-10.

COT commenced at the JWEP Pavilion for announcements/prayers/praises.

-JWOW

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Cinder Fella workout

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WARMUP: Mosie
THE THANG: Part 1: Partner cinder block work 2 reps each – alternating run and work. Curls, Shoulder press, bench press, Upright rows Part 2: elevens at the pullup bars and V-ups at the bottom of the hill, maybe 2 miles and lots of shoulder work.
MARY: no Time
ANNOUNCEMENTS: Rooster, Jaeger and more
COT: Prayers, for Drop Thrill health, friends with Cancer and recovery .

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