Fitness, Fellowship, Faith

Day: February 16, 2019

It was wet…..

It was raining.  You never know how many will post in the rain but as usual, Folsom did not disappoint.

20 showed for a quick warm up with two catching up around the first stop of the workout.

Here’s what went down:

Two FNG’s so we went through the quick disclaimer.

Warm-Up that included 10 SSH’s IC followed by 10 Imperial Walkers IC.

Time to Mosey for The Thang

First stop for some IC work:

20 Mountain Climbers – 25 LBC’s

Short mosey to stop # 2 for a rinse-repeat of stop #1

Another mosey to the upper parking lot for some Stroganoff 22’s:

Same as 11’s except we’re adding up to 22 and alternating increasing/decreasing reps by 2:

20 Merkins – Run across parking lot – 2 Squats

Rinse/repeat until it has flipped to 2 Merkins – Run across parking lot – 20 squats (total of 110 each exercise)

Time to mosey back toward the lower parking lot with two stops along the way:

20 Mountain Climbers IC – 25 LBC’s IC (x 2)

At the bottom of the parking lot, time for some partner work:  Folsom 1-2-3 (Modified Dora):

Partner 1 – Performs exercise;  Partner 2 – Runs to grass island and back

Cumulative totals as follows:  100 Merkins – 200 Squats – 300 Flutter Kicks

Plenty of time left – we meandered to the closest covered picnic area for 3 sets of the following:

IC Dips X 15 – IC Step Ups X 20 (Rinse-Repeat for a total of 3 sets)

Time to mosey back to the Flag and finish off with some Mary from Dr. Seuss, Broke and Montross:

American Hammers – Freddy Mercury’s – Some type of awful scrunchies

Time is up.  Good work men.

Pledge.

For the FNG’s, we quickly went through the 5 tenets of F3 (well done here by the PAX)

Announcements:  50 Mile CSAUP next week; May 5 hike at Mt. Mitchell; BRR team(s); Convergence on March 30th at Folsom

Several prayer requests.

The Moleskin

The power of F3 continues to impact the men of Gaston County along with many other regions across the Nation.  Once again, I saw just how impactful you men are to others.  Great work; great encouragement.

Honored to lead this morning.

Until he next one.  See you in the gloom.  Aye!

Stroganoff

Squishy

It was a little rainy this morning. YHC left the house knowing about a Q fail due to some miscommunication with the M. The bricks I packed for Pain Lab got hijacked so we were empty handed for the workout. Oh well, we’ll make the most of it. Thankfully Freight showed up with blocks in his bed so we used those instead. Boom!

YHC gave a disclaimer for the FNG that Voodoo brought. Keep EHing!

Warmup:

Moroccan Night Clubs x10 IC

Don Quixotes (exercise version) x11 IC

Imperial Walkers x10 IC

The groups split up for Pain Lab and Bootcamp. Pain Labbers grabbed Freight’s blocks and headed to the secluded area at the entrance to the museum. After a little fiddling with the music we settled on Godsmack radio to set the mood.

The Deck of Death!

Spades = Dips

Hearts = LBCs

Clubs = Squats

Diamonds = Curls

We worked through the whole deck with about 20 minutes left so we had a ruck/mosey intermission and came back for as much more as we could fit in but switched the script on the exercises.

Spades = Merkins

Hearts = Dying Cockroaches

Clubs = Monkey Humpers

Diamonds = Overhead Presses

We made it through a few more rounds of these before there were about 5 minutes to go so we gathered up the supplies and went back to the start for a little Mary.

Nolan Ryans, Hillbillies, Box Cutters, LBFCs were all done. And we’re done!

Prayer Requests: Pizza Man’s M, Slaw’s foot, Watts Up’s daughter,

Announcements: CSAUP next Saturday, Mt. Mitchell hike May 5th

It was a small but fun group this morning. Way to push the rock men! Take care until next time.

 

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