Author: Westside (Page 1 of 5)

Proper warm up

lower shelter:40 big boys ,5pullups,run a lap

30 bb 5 pull-ups run

20 bb 5 pull-ups run

10 bb 5 pull-ups run

next: 15 box jumps 30 squats 30 dips x3

then : chest dips:ssh

chest dips:lbc

next: 30 picnic table presses/30 calf raises x3

22 for the vets

TIME!
forgot the pledge Q fail. Did announcements prayer requests Wirenut prayed us out .
Good times

Proper warm up

The hill: triple nickel blockees/jumpsquats

trail around backside of pond: timer was set to go off once every 5 minutes to prompt a little tweny teen twen  curls,tricep extension,OH Press

back shelter: 5 pull-ups 10 step ups with block we got in two sets before timer went off then moseyed to block pile. Timer went off once more for another set of twen then moseyed to COT. Still had time for 10 burpees 10 leg raises. We did announcements took prayer requests did the pledge I prayed us out. I feel like every time I do work on that hill I get stronger so for that I love it Blockees are an awesome exercise to in my opinion so I had fun hopefully all the guys did too this wasn’t a grinder like some of my other Q’s but every one can’t be hardcore it was a pleasure like always.

Glad SA opened Q’s downtown back up for the public 😁. I snagged one up this month and this is what went down. Proper warm up of course then 100 burpees in 10 minutes next moseyed to the bridge for 4 sets of 5 pull-ups 10 dips 15 squats.next 11’s hanging knee raises and big boys,then Route 66 merkins bearcrawls. Times up! Pledge announcements prayer requests I prayed us out. Good times were had by all good crowd for a rainy morning these men put in some solid work 💪🏻. Always a privilege to lead.

I snagged my normal once a month Q at Folsom it happened to be the 22. I didn’t know the significance of the date then. Later Gearwrench informed me Folsoms 8 year anniversary was the 23. So I decided to celebrate folsoms birthday during my Q with Ponyboys blessing of course. Folsom is my home AO so I wanted to do this right. So I had the thought to reach out to past site Q’s to see what they’d like included in the workout to commemorate their time as site Q. I suggested a location,exercise,routine,or certain type of coupon. All replied with some good material. So all I had to do was figure out the details of how to squeeze everything into a 45 minute Q. So this is how that played out. We started without a proper warmup much to my dismay no time for that we warmed up with Wichita’s suggestion of 80 burpees in 8 minutes he really suggested 100 in 10 but I liked 8 better 😁.Everyone loves burpees at Folsom it’s in our DNA they groan but it’s just a cover up. Next up was Huckleberry’s suggestion Australian mtn climbers and rocky balboas at the amphitheater 3 sets of 8. Next we ran to the horse track Montross wanted to do some running 🤷‍♂️.There we did Balljoints thing rows and dips 3 sets 8 reps. Then ran to the block pile for sparkys 2 cents Blockees KB swings and curls 3 sets 8 reps. Next to the hill y’all know the one it’s killed anyone’s enthusiasm that’s ever done any work on it. This was Gearwrench and Ponyboys idea we ran it once short on time. Had to get to the tennis court for Freights pick route 36 merkins. Times up we didn’t have time to grind on anything but we covered a lot of ground and included all 8 Q’s ideas. Technically Freight wasn’t a site Q but he helped get things started and I wanted him included. Almost forgot we did a burden carry through it all took turns carrying a 35 pound bag of corn. Big pappy suggestion 👍. At first Pappy said no exercises stood out in his memory it was the relationships he built that he remembered. Which captures the essence Folsom. F3 for that matter it’s not just a workout. Which is part of why Folsom is so important to me. I told the guys I’ve been in F3 for about 4 years now and have gotten better physically but also as a man because of the fine men of F3 mostly at Folsom they come and go but leave there mark. I shared the verse Proverbs 27:17 as iron sharpens iron so one man sharpens another. This has happened at Folsom for me and many others I assume. So thanks to everyone that has contributed to keeping Folsom going the past 8 years I hope it continues to sharpen men for years to come. Bearded truck driving burpee doing crap talking solid strong Godly men that leave there mark.💪🏻

We did a proper warm up of course followed by 10 burpees

then did 11’s burpee pull ups and box jumps these got me winded

then we did the navy seal fit test- the swimming minimum 50 merkins in 2 minutes 50 Bigboys in 2 minutes 10 pull ups in 2 minutes

then we did 35 burpees to meet the 100 quota for the MABA challenge

good times were had by all

allways a pleasure to lead

great group of guys this morning

I always try to bring something different for my Q’s and I always plan more than I have time for today was no different. We did a proper warm up of course and disclaimer we had 2 FNG from my work. Then headed to the soccer field where I had an 8’ section of power pole waiting roughly 100 pounds the plan was one pax carry pole to end of field and back to group that is doing LLB’s working their way across I can’t thank Easy Rider enough for bringing these to my attention they’re GREAT! Anyhow we took turns carrying the pole until we got to the other side. Then moseyed to a nearby parking lot where I had various coupons set up for circuit training we did 30 seconds on 30 seconds off for three sets of each exercise wich were: sissy squats thanks to wire nut for bringing the rig,deadlifts squats laterals curls bigboys burpees leg raises ab roll outs oh press jump rope SSH we didn’t have time to make it through all the stations but hopefully the pax worked some muscles they normally don’t we discovered stogie is squat illiterate 😆 but he tried can’t fault a man if he’s working at getting better 👍. We went back to soccer field and continued back across the way we started. Then did 22 for the troops counted off by a shirtless gear wrench in 35 degree weather 😆 he’s a savage . Then 10 burpees to finish out. After all was said and done I only burned 175 calories 🤷‍♂️so I guess it wasn’t that kinda workout but PX did some exercises we normally don’t with blocks and body weight so I say mission accomplished. We pledged did announcements and I prayed us out. Men I love F3 and what it’s all about I’m thankful for all the friends I’ve made since I started 👊🏻looking forward to the next one.

We did the Zachary Tellier WOD every one put in some good work that was a lot of Big boys. There was a conversation where one pax compared himself to a muzzleloader 😆 show to know.

Some rucked some ran then we pledged did announcements I shared scripture from Judges 7&8 we talked about finishing well

We ran week 4 relay style it was much easier than OYO lots of fun a good opportunity to banter back and forth with other regions on twitter. If you didn’t do one this year I encourage you to take part next year anyone can contribute to the team effort. Frankly I was shocked at the lack of interest this year most men like to compete in anything this was another opportunity for friendly competition. It drives us to get better and push the limits.

We did IPC week 4 it was tough I almost puked some gave all all gave some