Date: 2026-04-02
AO: Dark Room
Q: LeMond ,
PAX: Crack, Lakers, Beaker, LeMond, Framed
FNGs: None
COUNT: 5
Backblast: Dark Room Hypertrophy
– Warmorama:
– Goofballs
– Arm circles
– Jacked Up
– SSH x 20 4-ct IC
– Seal Jacks x 20 4-ct IC
– Plank Jacks x 20 4-ct IC
– Crossover Squat Jacks (aka Deny Terio) x 20 IC
– Smurf Jacks x 20 IC
– 7s with pull ups and blockees
– 6 blockees, 1 pull up
– 5 blockees, 2 pull ups…
– Duck and Weave:
– Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each Pax member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q’s legs burn out. – Side Plank hold: Pax line up and hold plank, rotating to right.
– Last Pax on the left runs to the start yells switch and runs to the cones and back. – Pax switch to rotating on left side.
– Repeat until every Pax has gone.
– Repeat plank hold, with right arm raised, left leg raised. – Switch as before.
– At the shelter
– Bulgarian Split squats
– Dips off the benches
– Only what you carry
– Travel around Hacksaw, rifle carry
– 50 thrusters
– 50 uneven merkins on block
– Mary
– 20 BBSs with feet in the block
– Moleskin:
– Congratulate yourself for coming out on a cold, dark, rainy morning because most people wouldn’t do this.
– We’re making ourselves stronger so that can keep ourselves healthy and take care of those who depend on us. – Brown University Health
– Key benefits of strength training include:
– Joint and bone protection, reducing repetitive stress injuries – Improved balance, decreasing the likelihood of falls
– Increased endurance, helping the body respond more safely to unexpected slips or trips
– Enhanced metabolism, as increased muscle mass helps the body burn calories more efficiently
– “There is strong evidence that exercise, including weight training, can help prevent and treat depression,” from the University of Pennsylvania.
Tags: Dark Room, Crack, Lakers, Beaker, LeMond, Framed
F3 Wheaton 