It was raining. You never know how many will post in the rain but as usual, Folsom did not disappoint.
20 showed for a quick warm up with two catching up around the first stop of the workout.
Here’s what went down:
Two FNG’s so we went through the quick disclaimer.
Warm-Up that included 10 SSH’s IC followed by 10 Imperial Walkers IC.
Time to Mosey for The Thang
First stop for some IC work:
20 Mountain Climbers – 25 LBC’s
Short mosey to stop # 2 for a rinse-repeat of stop #1
Another mosey to the upper parking lot for some Stroganoff 22’s:
Same as 11’s except we’re adding up to 22 and alternating increasing/decreasing reps by 2:
20 Merkins – Run across parking lot – 2 Squats
Rinse/repeat until it has flipped to 2 Merkins – Run across parking lot – 20 squats (total of 110 each exercise)
Time to mosey back toward the lower parking lot with two stops along the way:
20 Mountain Climbers IC – 25 LBC’s IC (x 2)
At the bottom of the parking lot, time for some partner work: Folsom 1-2-3 (Modified Dora):
Partner 1 – Performs exercise; Partner 2 – Runs to grass island and back
Cumulative totals as follows: 100 Merkins – 200 Squats – 300 Flutter Kicks
Plenty of time left – we meandered to the closest covered picnic area for 3 sets of the following:
IC Dips X 15 – IC Step Ups X 20 (Rinse-Repeat for a total of 3 sets)
Time to mosey back to the Flag and finish off with some Mary from Dr. Seuss, Broke and Montross:
American Hammers – Freddy Mercury’s – Some type of awful scrunchies
Time is up. Good work men.
For the FNG’s, we quickly went through the 5 tenets of F3 (well done here by the PAX)
Announcements: 50 Mile CSAUP next week; May 5 hike at Mt. Mitchell; BRR team(s); Convergence on March 30th at Folsom
Several prayer requests.
The power of F3 continues to impact the men of Gaston County along with many other regions across the Nation. Once again, I saw just how impactful you men are to others. Great work; great encouragement.
Honored to lead this morning.
Until he next one. See you in the gloom. Aye!