First off, thanks to Big Pappy for the invite. Been a long time since I’ve been to/Q’d Folsom. I kind of remember why 😉
We had 14 to start, then some runners joined, then some runners left. I was very confused. Anyways, for those 12 who remained:
Warm-Up in cadence: SSH, Squats, MNC, IW, Merkins, LBC’s. After that, we did some cardio, follow me in single-file line – we bearcrawled for 3-4 segments of the tennis courts, then lunged 2-3, ski- lunge 4 on both sides (L -R), and finish with crab walk.
Painstations – pick a spot, do the exercise, rotate when I say to do so. Big ups to Montross and Pizza Man (and me and Oompa 😉 ) for alternating in exercises at the station by partnering up. We had curl bar, swings, goblet squats, merkins, half-moons, front raises, kick-backs, cleans, presses, and some more I can’t remember. Good work by all, sorry it was so dark and my station signs may have been hard to understand. Come to Painlab more often and it will fit like a hand in glove.
The Test – we had 5 groups, instead of the usual 4, still enjoyed doing this. Set the clock, waterfall burpees. I can’t remember what we got to, maybe 360? So divided by 5 that’s 72 burpees per contestant? Very glad to see the work done, remember even when you take a break, just get back to it and get going!
Yoga – only 8 minutes left, time to cool-down and stretch. Doing Yoga at Folsom is…..interesting. There was no sexual innuendo at all. None. Zip. Zero. Nada. Nein. Negative. And if you believe that….
A quick word (see Moleskin), COT and pray out by Broke, which was excellent. And big ups to Montross for reminding me of my Q fail and getting the pledge in! Great work guys!
MOLESKIN: On the speaker today was The Beastie Boys. I started the exercise by asking if anyone knew who Curtis Mayfield is. Then I asked if they knew the connection. It’s tenuous, but here’s the truth: if you don’t know who Curtis Mayfield is, look him up. Amazing man who was as religious as he was charitable as he was a man’s man. Classic and amazing songs, some you know with his group the Impressions, but in 1990 tragedy struck as he was hit by equipment on stage, and made a quadraplegic. Nevertheless, he persisted and continued to build a legacy. His songs are positive and moving, and then he toughed it out for nearly a decade. True him. The connection with The Beastie Boys? They sampled the HELL out of all his songs, especially “Superfly” on a favorite of mine, “Egg Man”. Hard to lift weights to Curtis Mayfield though, so I punted to Beastie Boys.
Always a pleasure Folsom, stay crazy.