13 men at Folsom on this morning!
Warm-Up:
The Thang:
Mosey to the smooth parking lot that is near the pond on the left side of the park. Exercise called here is the Zachary Tellier workout. This is a Hero WOD that honors Zach Tellier, who died in the service to our country. The workout went like this. Start out in smooth parking lot with 10 Burpees, then run down road to the top of hill and back (about 400 meters). Then do 10 Burpees, 25 Merkins, Run. Next is 10 Burpees, 25 Merkins, 50 Lunges, Run. Then 10 Burpees, 25 Merkins, 50 Lunges, Run. Next is 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, Run. Finally complete 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats, and Run. Good work on this men.
Next a short mosey to the pavilion. Here 7 different exercises are called out: Hip Slappers, American Hammers, Rocky Balboas, Dips, Derkins, Mountain Climbers, and Smurf Jacks. Start out doing 5 reps of each exercise, all done in cadence. Next do the 7 exercises, 10 reps each (ic). Finally we did all the exercises at 15 reps each (ic). We were going to go back down the ladder with the rep count, but time was running short, so we moved on to something else.
Mosey to the tennis courts. Time for one more exercise. Route 66 suicides on the courts, performing Bobby Hurley’s. Start at first line, run to next out of bounds line and back to perform 1 Bobby Hurley. Run to the next line and back, 2 Bobby Hurley. Continue this cycle increasing the reps by one, until you end up doing 11 Bobby Hurley’s, which totals 66 reps. Mosey back to COT
Announcements: Ragnar run 10/5, Convergence at The Yank on 10/19 at 7:00
Nameorama
Prayer Request
Appreciate the opportunity to lead today men!
Sister Act