Author: Steven Ryhne (Page 2 of 10)

Trucks started rolling in right at time to get started, good group at Folsom “the best AO in all the land” this morning! We did have a proper warmup

SSH-ic

Toy soldiers ic

gravel pickers ic

Time to get started!
Route66 / Thrusters

20 to 1 – shoulder press, curls, triceps, squats we finished this and had some time to spare so… triple nickel, Blockies at the bottom of the hill and burpee’s at the top!

All the men pushed the rock this morning and got it done!!

Prayer request- Thompson family, Big Pappy, Roundup, construction accident, family, each other, Huckleberry, Montross mom

Announcements- CSAUP next Saturday, Memorial Day murph

Thanks for letting me lead!

We had a good crowd at Folsom this morning, “Hammers” even the canoe came out! 530 hits and we get started!

10 Burpee’s oyo , 15 SSH ic, 15 toy soldiers ic warmup done!

We headed to the hill behind us for nickel/dime- 10 burpee’s at the bottom, 10 merkins at the top, 5 sets!

Parter up for some Dora, and grab a block!

100 triceps

200 Block Swings

300 Squats

finished up with some shoulder presses, unsure of the number?

Circled up for a round of Iron Hulks!

then squeezed in a few ab exercises!
Done!!

it was a good turnout, everyone worked hard!
Announcements- SMR is the last weekend this month and they need 2 runners!

Trash pickup at Gashouse Saturday morning!

Prayer request- Big Pappy and family, Huckleberry, each other

Welcome FNG Three Tab/  hospital name Chris Wery

I got to Folsom a little early like normal, men started rolling in, 12 men punched the clock and we got started!

Warmup…

SSH ic

MNC ic

Grass Pickers ic

Partner up, 1 partner grab a block! Head to the courts!

Before we partner up, Route 66/ with Burpee’s!

Partner up for DORA!

100 triceps

200 Block Swings

300 Curls

400 Squats

TIME!

Announcments! Q school at Gashouse in a couple weeks!

Prayer request- Wichita’s mom, Pappys family, Mayors Daughter for her birthday! Wirenuts mom, Roundups family, and some others I’m forgetting!

I enjoyed it, thanks!!

No FNGs, no disclaimer, just modify as needed!
Everybody grabbed a block, circled up for 100 Blockies in 10 minutes! Omaha, 60 in 6 minutes!

Took the blocks to the tennis courts for 4 corners, riffle carry between each corner!

1st corner- 10 Thrusters

2nd- 20 triceps

3rd- 30 curls

4th- 40 Big Boys

rinse and repeat! Grabbing a couple burpee’s somewhere in there.

Returned the blocks to the launch, headed over to a hill nearby for triple nickel, merkins/ Bobby Hurleys. After we finished this some guys felt shorted because they thought we should have done 2 more sets? So when we got to the launch we did just that, Blockies/burpee’s! That’s better!

with a few minutes left we circled back up and knocked out Iron Hulks with the blocks! Done

Announcements- Q school, F3 mountain trip

Prayer request- Big Pappy, Gumby, SA family, Roundup family, each other

Thanks again! I took us out!

I pulled in a little early to see a couple pax getting in some EC, I grab a little myself, a few more trucks pulled in so we circled up and get started!

Its definitely been a while since I’ve Lead a boot camp and it showed in the warmup!
Gravel pickers

Toy Soldiers

then we partner up , grab a block and head to the courts for some Dora!

50 Blockies

100 Thrusters

150 Squats

200 Block swings

250 Triceps

300 Curls

350 LBCs

Everyone finished strong!

Announcments- Blood drive, Christmas party!

Prayer request- Ozark friend, Big Pappy, Kenny Rayfield, our country

Thanks guys for being patient with me! And letting me lead this morning!

This workout was inspired by Sister Act “canoe” , but due to his back hurting he wasn’t able to make it…? Anyway, I pulled in a little early to see Volt getting in some EC and Ozark waiting and ready,  some other pax weren’t far behind . 530 hits, we circled up and got in a few gravel pickers, to stretch and warmup a little. Then we all grab a block and head to the hill between us and the lower parking lot to put in some work!

11s- Blockees at the top and Burpees at the bottom!

Triple nickel- Thrusters at the top and Big boys at the bottom!
Spackle and Mayor pushed me through both of these, good work!

We take the blocks back to the truck, then circle up with a few minutes remaining and get in a full round of Iron Hulks, Time!

Announcements- f3 dads this Saturday at gashouse!

Snowbird men’s retreat, September 24-26, need to get signed up if interested!

Prayer request- Big Pappy and family, Sister Act family, Medicine Woman’s dad, Whoopies daughter, all pax

Thanks men for letting me Q!