Fitness, Fellowship, Faith

Day: May 9, 2020

Open for business!

It’s been a while since Folsom has been open for business, I have truly missed seeing all my brothers in the gloom! With that being said, I have been looking forward to being official again! Big Pappy asked me if I would lead the opening workout, and I was very excited to get to do it! I woke up and checked my phone and had saw a message on groupme, it was Huck at 5am telling everybody to wake up! I couldn’t wait to see who all would show, heck I even showed up 15 minutes early, on my way in I say several pax putting in EC miles, runners and Rucker’s! Shortly after I pulled in the cars and trucks started rolling in we definitely had more than 10 Pax this morning, so we busted into three groups , myself, Big Pappy, and Sister Act took the Qs!

Big pappy took a group of men and headed to the bottom parking lot, and his beatdown went like this!

Our workout was simple, back and forth in the parking lot with the excerises the below on each side and 3 burbees at pass in the middle AMSAP on 6min intervals.

10 Big Boys
15 Merkins
20 American Hammers
25 Flutter Kicks
30 Hillbillies
35 LBC
40 Imperial Walkers
45 Squats

Sister Act headed in a different direction and delivered this to those who followed!

1st exercise:

At the Pavilion:

5 Rounds

5 Burpees
10 Hip Slappers (IC)
15 Derkins
20 Dips
25 Rocky Balboa (IC)

2nd exercise:

Straight road at back of park

Rack and Stack:

Run 100yds do 10 Burpees
Return to start for 10 Burpees
Run 100yds do 20 Jump Lunges
Return to start for 10 Burpees, 20 Jump Lunges
Run 100yds, 30 Merkins
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins
Run and do 40 Big Boys
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys
Run do 50 Squats
Return for all exercises

3rd exercise

Back parking lot

4 corner Escalator:

1st corner 10 Imperial Walker Squats.
Run to middle for 10 Hand Release Merkins
2nd Corner, 10 IW Squats, 20 CDD
Run to middle 10 HR Merkins
3rd Corner, 10 IW Squats, 20 CDD, 30 Mountain Climbers
Run to middle for 10 HR Merkins
4th corner, 10 IW Squats, 10 CDD, 30 MC, 40 SSH

Mosey back to flag

 

Sparky

The group that stayed with me started out with 100 Burpees in 10 minutes!

Grad cinder Blocks and head to the tennis courts.

11s Thrusters/ Merkins

Dora 1/2/3

100 triceps

200 curls

300 LBCs

Finished that and did a round of iron Hulks, having a little time to spare, we headed to the entrance of the park, did the pledge, and knocked out another round of 11s in the top parking lot doing Bobby Hurlys, and Big boy sit-ups, then headed back to the start where all other pax was waiting. We circled up, named our Fng, welcome f3 Rabbit Ears “ Kyler Beane” ! It was great to see everyone! I shared a verse that we hadat the Sword this past Monday!

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
‭‭Hebrews‬ ‭10:24-25‬ ‭ESV‬‬

It was definitely encouraging meeting together !

Announcements- memorial run in the morning in remembrance or Pizza Mans niece, Ville to Ville, All AOs are open!

Prayer requests- a friend of Sister Acts, all of the mothers and wives, people battling addictions.

Thanks again to all of you for being and encouragement! And for giving me the opportunity to lead!

 

 

 

And We Are Back… PainLab style

0700 hits and Roscoe asks if YHC wanted to lead warmup.

Sure!  Lets get after it.

Sargento brought a FNG, so the core principles were covered, but pretty sure the disclaimer was omitted.

DOH!

Any way, on to the Pledge and Warmup.

15 SSH IC
10 Merkins IC
20?  LBCs IC

At this point, YHC called a split between PainLab and GasHouse.  But Whoopee requested one more warmup in honor of some Kotters.  The number done was fuzzy, but they were Joe Boos IC  (Monkey Humpers)

GasHouse ran off to do what they do and the PainLabbers gathered weights/bells/coupons and joined YHC in back part of the lot.


On today’s agenda is “Garage Boogie” from Rock Region:

#1

  • Squats x15
  • Over Head Press X15
  • Reverse Lunge X10 each leg

Rinse and repeat X3 – 65 SSH between sets

#2

  • Big boy sit ups x15
  • Bent rows x15
  • Burpees  X10

Rinse and repeat x3 – high knees one minute between sets

#3

  • Coupon swing x15
  • Curls x15
  • Tricep extensions x15

Rinse and repeat x3 – Butt Kickers one minute between sets

#4

  • Merkins x15
  • Moutain Climbers
  • Planks X15 second count

Rinse and Repeat x3 – 65 SSH between sets

#5

  • Flutters x20
  • American Hammers x20
  • LBC x25

Rinse and Repeat x3 – 60ish SSH between sets

 

At this point GasHouse was starting to show back up.  We joined them for the last bit of time and the rest of the frivolity.


It was really great to see those that posted.

 

SYITG somewhere.

 

Watts Up Powering Down.

The Yank is OPEN!

It’s great to be able to get together again.  I was tired of working out alone in my neighborhood.    The Yank had five show up for the boot camp workout, one rucker and two runners did 6+ miles of EC.  The air was refreshing and sun was shining.  Let’s get to work!!!!!

The usual disclaimer was given with a reminder to adhere to proper social distancing.

 

Warm Up

Seal Jacks x 30 IC

Abe Vigoda x 10 IC

Imperial Squat Walker x 11 IC

 

Mosey to the top of Myrtle Street for Individual Dora.

Start at the top and do 10 Merkins at each telephone pole running down Myrtle St until we reached Main St. (10 poles).  Mosey back to the top of the hill.  Rinse and repeat with Lunges (10 ea leg) or Squats x 20 and LBC’s x 30.

Total of 100 merkins, 200 Lunges/Squats and 300 LBC’s for each PAX!

 

Round Robin – 4 stations set up in front of the middle school.

Round 1 & 2:  Step ups, calf raises, flutter kicks AMRAP and  Burpees .  One PAX at each corner performing the exercise with Burpees being the timer.  After 10 burpees switch stations.

 

Round 3 & 4:  Dips, American Hammers, Calf Raises with Burpees x10 for round 3 and x 5 round two being the timer.

 

Mosey back to the flag.

No announcements.

Prayer requests:  Top Hat’s knee.

Thanks for coming out and pushing yourselves this morning gentlemen.

Dirt is out!!!!

 

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