The Fallen/Murph Training

Posted on Posted in Backblasts
  • When: 05/02/2022
  • QIC: Saigon Sam
  • The PAX: Snowden, Bada Boom, Bada Bing, Left Turn, DDay, Valdez

6 Pax joined YHC in the gloom of HardNocs and we brought in some extra “no seeums “ to attack the pax during the workout for extra suckiness!   We spare no expense for adversity at HardNocs!

No FNG’s and Disclaimer read.

F3 is Peer led,  Free, Open to all Men, Outdoors rain or shine and always ends in a Circle of Trust.

With Fallen coming at the end of the month YHC found a workout deep in the Exicon to help the Pax get Fallen ready!

“No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself.”  Seneca

Mosey warm up in route:

  • SSH
  • Down dog, cobra, Peter Parker
  • Tempo Squats 10 IC
  • LBAC Forward & Back 10IC
  • Moroccan night club 10 IC
  • Michael Phelps 10IC

Mosey stopping for 3 sets of 5, 8 count body builders OYO

A gem cannot be polished without friction, nor a man without trials.”


Lunge walk on the bridge stopping on the other side for The Thang:

Partner up for a Colonel Trautman variation –  one partner runs to pull-up bars does at least 5 pull-ups, runs back while other does at another exercise called out by Q.  BTW – Colonel Trautman aka Rambo’s Commander in First Blood.

Round 1 – standard pull-up, standard merkin

Round 2 – chin-up , diamond merkin

Round 3 – wide grip pull-up , wide merkin

Round 4 – standard pull-up, reverse lunge

Round 5 – chin-up, no surrenders

Round 6 – wide-grip, jump squats

Round 7 – standard pull-up, flutter kicks

Round 8- chin-up, heals to heaven

Round 9 – wide-grip, American hammers

Round 10 – Pax pick max pull-ups finisher , plank jacks

Mosey back to circle.

Upon return, YHC discussed putting something on the calendar that scares you a little.  For me that’s the Fallen, for LT that may be an Ironman for a newer Pax it may be a 10K.  Always look to accelerate and drive accountability by settling your sites on a goal that stretches your limits.

“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him.” Viktor Frankl

“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.”

‭‭Hebrews‬ ‭12:11‬ ‭


Count a Rama

Name a Rama

Announcements  – The Fallen, Lace Up for Collin 5K.

Prayers of thanks and prayers for Heisenberg & Colin Jaeger as they battle cancer and all the Pax on IR to get well to rejoin us in the gloom.

Pledge of allegiance.

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