• Post Type: Backblast
  • When: 12/19/2019
  • AO: Folsom
  • QIC: Gumby
  • FNG's: Open Season
  • PAX: Volt, Medicine Woman, Sparky, Hacksaw (R), Roundup, Wichita, LB, Stogie, Roadie, Tater Hole, Kingpin, Bedpan

It’s been a while since I had the Q, so when Big Pappy asked I was happy to say yes. I pulled into Folsom to see Volt getting his mile in before the workout. Medicine Woman sitting in the parking lot waiting for start time, but not many others here yet. With a cold morning I wasn’t sure what to expect but it wasn’t long before the convoy of cars and trucks came pulling in. 14 HIMS came to get better this morning.

Warmarama:

Don Q’s, Hillbillys, Gravel Pickers, SSH all IC x 15

Thang:

Short mosey down the hill to the middle of the parking lot. Start off with 11’s. Big Boys then side lunge to middle of parking lot for heels to heaven.  This took a little longer than YHC expected so with most everyone finished we took an even shorter mosey to the shelter with a few guys sprinting to the shelter.

Here we did some more core and legs. Step ups x 10, Lbcs x20, split squat x10 each side, American hammers x20, front lunge x10 each leg, hands over your head flutter kicks x20, rear lunge x10 each leg. 2 sets of these exercises and it was time to head back to start. Several guys sprinting up the hill and the rest of us following.

Couple minutes left so we got 20 X crunches, 10 oblique crunches each side and some SSH to finish us up.

ANNOUNCEMENTS:

 

 

Prayer Request/  Praise Report:

Each other, Dallas Christian Ministry’s money raised for kids Christmas.

 

Several FNGs at Folsom the last couple of weeks. Thanks to Sparky for inviting these men out. One thing that each one of those guys told me was that Sparky has been asking them for a while to come out to F3. Don’t give up on those guys you are EH’ing! You never know when they will take you up on it!

 

Strong work out there by everyone today.  Thanks for the opportunity to lead!