Date: 2026-05-21
AO: Dark Room
Q: LeMond ,
PAX: Framed, LeMond, Brainfog, Tortuga, Crack, Manhole
FNGs: None
COUNT: 6
– Warmorama:
– SSHs
– Goofballs
– Abe Vigodas
– Toy Soldiers
– Arm circles
– Pre-thang:
– Five rounds
– Bernie Sanders up the hill, 1 PCMB, Mosey back down
– Bernie Sanders up the hill, 2 PCMBs, Mosey back down
– Up to 5 PCMBs
– Prisoner Cell Merkin Burpees aka PCMBs.
– Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete. – Scout run around short loop
– Main Thang: 3 rounds
– 1. 10 Pull-ups
– 2. 20 V-ups (switched to 25 dips after round 1)
– 3. 70-foot Broad Jump Burpees
– 4. Bear crawl back, hold plank
– Circle up for round of core exercises
– Rounds of core exercises after each main round
– Core round 1: 20 reps each
– Reachups
– Side bends
– LBCs
– Merkin with rotation
– Leg lifts
– Core round 2:
– Supermans
– Crab Rollover
– Imperial Walkers
– Breakdancers
– Box cutters
– Core round 3:
– American Hammers
– Pickle Pointers
– Crunch Frogs
– Little Orphan Annies
– Australian Snow Angels
– Extra:
– 100 groiners
– Moleskin: Book called The Tao of Pooh
– The Cottage Cheese Principle
The book states that everyone is born with a specific, unalterable nature, just like certain materials are only good for certain tasks.
– The Trap: We often spend our lives trying to fit into molds that do not suit us because of societal pressure or envy. –
– The Lesson: You cannot make a silk purse out of a sow’s ear, and you shouldn’t try. Acknowledging your limitations is not a weakness; it is the first step to finding where you actually belong and thrive.
Tags: Dark Room, Framed, LeMond, Brainfog, Tortuga, Crack, Manhole
F3 Wheaton 