Tag: Folsom (Page 1 of 55)

I decided to pick up a Q at Folsom to go see some of the guy’s that usually post there. It seems we get set in our ways and only like to go to one place sometimes. I went early and ran some EC with Balljoint and his friends. Those same friends stayed for the workout. Balljoint was the only Folsom regular to show up. I mean you have a visitor and you don’t even come? How rude! The site Q wasn’t there. My BFFPW(best friend forever prayer warrior) Sarlacc wasn’t there. Pallbearer avoids me like I’m the plague. Gearwrench went as far as trying to break his foot to avoid my Q. Westside was tapering for 5K…..really? Volt? Well, Volt just hurt me. Luckily a few others showed up to do some work. I mean we had a man come all the way from Charlotte but people down the street didn’t even post. I guess not everyone is cut out for the 2nd best Q in the region. Balljoint you should start posting to Old School. You’ll find better friends there.

Warmup:

A little of this a little of that

Let’s mosey to the Ag Center

The Thang:

Dirty 11’s on the road behind the building. Heels to heaven and CDD’s stopping for a burpee at the dumpster. This was a long running set of 11’s.

After that we hit the road and veered left at the fork. At the parking lot we did some Doracides with some lights poles. 100 Flying Squirrels, 200 Starburst, 300 Mtn Climbers.

Let’s mosey up to the Tennis Courts.

Bear crawl one court then Wojo the next. Do this until the end. Going back we did Crab walks and hops. Then we did Karoke and Duck walks.

With a few minutes left we did some sprint relays. 1 pax every 2 courts.

COT:

Pledge

Announcements-Nothing new

Prayer Request-Hall family, Gearwrench’s foot, those suffering from gynomeowitis

Moleskin:

It was good to see and meet Mannequin. Keep after it!

YHC made his debut Q at Folsom this morning. I wanted to get to the AO yesterday and take a look at what it had to offer, but I never made it. So my Q was basically a mix of stuff I like to incorporate in my own workouts (running and cardio).

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

Out the gate a mosey to one of the lower parking lots.

WARM UP:
25 SSH (IC)
Run to the other end of the parking lot
10 Imperial Walkers (IC)
Run to the other end of the parking lot
10 Merkins (IC)
Run to the other end of the parking lot
10 Low Slow Squats
Run to the other end of the parking lot
15 Goofballs (IC)
Run to the other end of the parking lot
15 Mountain Climbers

We took off to the other lower parking lot adjacent to the park. Seeing some light poles I decided to do a burpee at each light pole. There were only three light poles so we did one, two and three burpees at the light poles.

ESCALATOR:
10 Merkins (Run Around the Parking Lot, Stack the Exercises, Rinse and Repeat)
10 Merkins, 20 Squats
10 Merkins, 20 Squats, 30 American Hammers (count one side)
10 Merkins, 20 Squats, 30 American Hammers (count one side), 40 Seal Jacks

Next we ran to a smaller parking lot up the hill.

TRIPLE NICKEL:
5 Mike Tyson’s, and then bear crawl to the other end of the parking lot and perform 5 Big Boy Sit Ups, and then lunge walk back to the start.
Rinse and repeat five times.

Next we ran toward the horse track for a modified dora.

MODIFIED DORA:
50 Hand Release Merkins
100 Jump Squats
150 Freddy Mercury (count one side)

ANNOUNCEMENTS:
Convergence is Saturday, April 13 at CaroMont Health Park. Start time is 7 a.m.
Community Foundation Run follows the convergence. Purple Haze has two chariots and five PAX that have committed to push the chariots. If interested, see Purple Haze.
Goonies Ruck is May 4 at 3 a.m. at Gashouse.
Extinction Run is Saturday, May 18 at 9:00 a.m. at Primary Brewery. Suggested donation is $20. In addition Bos is raffling off a ruck sack (3 tickets for $25).

PRAYERS:
Wirenut’s family.
PAX traveling for Spring Break
Marriages
PAX on IR or dealing with illnesses

AYE,
Radar

Having attended several weekday mornings at Folsom over the last couple of weeks due to a night class at the Fire Department, Pony Boy asked if I’d be interested in Qing one.  This is where it all started for me.  BTW Boondock I know how you feel when someone (aka Gearwrench) invites you out and doesn’t show themselves right Sparky!!!  Comin in hot I arrived with about “2 minutes Q”… gosh I hope Gumby never copyrights that saying!  Solid crowd of 9 HIM showed to know!  The Thang…

Warm Up:  My usual 60 second circle (always good for a laugh & to get the mumblechatter started)  Anytime you try to get guys to count off that early in the morning is a hoot!   High Knees Running / 1 Burpee / SSHs / 2 Burpees / Moroccan Night Clubs / 3 Burpees / Imperial Walkers / 4 Burpees / Rt Ovr Lt / Lt Ovr Rt / 5 Burpees

Mosey to the Flagpole stopping at each light post (not flagpole) for a 1/2 Burpee then flip to a Crunchy Frog

Pledge

Mosey to the middle backside of the Citizens Resource Center where we partnered up.  Booyah Merkin in the middle, crisscross & run to the end for a SSH counting up to 11.  That road was a little longer than I remember!

Mosey to the exercise shed stopping at the stairs for a 5-count calf raise at each step.  Over to the shed for a 1 minute round-robin on each piece of equipment.  BTW that was Tony Little with the Gazelle machine!  Omaha with about “2 minutes Q” (Dang I owe Gumby more royalties).

Mosey back to the flag w/ another 5-count calf raise on the stairs and a final 22 for the Vets!

Guys it was an honor to lead you this morning.  Hope you enjoyed it.  Thanks.

COT:  Same announcements minus the lunch @ Bad Daddy’s  / Prayers:  Hall family, Wirenut’s family, Huckleberry, Turtleman, Anchorman, Broke’s co-workers w/ health issues at the vineyard, teacher at Cramerton MS w/ stage 4 pancreatic cancer & others like her.

12 canoes joined YHC on Saturday in the cold rain despite me pleading for no one to show up. Below 40 and rain is dumb. Thanks a lot Aholes. I put a plan together based off of some ruck and sandbag work I’m doing that would keep us in the shelter at least. It kept us dry and with the wind and cold it was hard to even sweat.

Warmup:

Just whatever came to mind. High knees and whatnot to get warmed up.

The Thang:

Hand Release merkins- 4 sets x 30 seconds with 60s rest between

Butterfly situps-3 sets x 30s w/30s rest

Prisoner Squats-5 sets x 30s w/30s rest

After this it was on to station work. 1 min of work and 45s of rest between. We started in to rd 2 before we ran out of time.

Stations and rds listed below

40# sandbag-OH press/Getup

60# sandbag-Clean/bent over rows

Ruck-high pull/rotations

Slamball-straight down/side to side

Kettle bell-swings/turkish getup

Dumbbells-OH clap/renegade row

25# plate-situp/roller

25# plate-weight to toe lever/curls

step ups

penguins

dips

decline merkins

split squats

Time

COT:

Pledge

Announcedments-2ndF lunch at Whiskey Mill, Push the Rocks challenge coming up, need more runner for the P200 you meows

Prayer Requests-Several mothers, People with flu, Stogie’s M with neck problems

Naked Moleskin:

As I was driving in I saw Westside out for an EC run in the cold ass rain! I said he was either a badass or a moron and he said he was both. The sadclown soft side of me says it ain’t worth it. I’ve done some hard stupid shit what do I have to prove? The problem with that is I was a badass moron when I did that hard stupid stuff but like your cardio it doesn’t last. Stop running for a while and see what happens. You have to continually challenge yourself with hard stupid stuff to stay that tough. I don’t like it anymore than you but it’s the truth. So hats off to you Westside for being a badass moron leader and role model. Keep it up.

Lot’s of topics from haircuts to middle names being discussed during the workout this morning, hence the title. There were some real names, middle names being guessed at, made up names called out and some smash up of names. Some good mumble chatter this morning!

Warmarama:

SSH, Hillbillies, LOR/ROL, Gravel Pickers ( there was some heckling of the Q for the erratic count on the warmup. ) Maybe they need to revisit Mayors Q Source topic

Thang:

mosey to triangle for  10 merkins 10 squats, and 10 x crunches at each corner.

Mosey to flag for pledge, mosey across road for suicides / rack and stack. Repeat each exercise every time after returning to start before moving to the next one.

10 burpees

20 WW I

30 squats

40 LBCs

Mosey to behind the senior center for 11’s 

Freddie Mercury ———  Imperial Walker Squats

Triple nickel on hill at triangle. Spider-Man merkins at top and jump squats at bottom. Slight mutiny or possibly inability to perform the called exercise here!  Hate to see it!!

Mosey back to start for some ab work from a couple of PAX, a few Kraken burpees to finish up.   Thanks men!

The flag moved and caught my eye and the next thing we know we are saying the pledge again. I caught a little grief for that, but hey, Sister Act has been in the valley so I wanted to make sure he still remembered the pledge.  Also can you ever be too patriotic?

It has been a long time since having the Q at Folsom. I’ll do better in 2024. Lots of work done today  getting in between 3 to 3.5 miles.  I definitely appreciated the push from Wichita, Chilli  being consistent and putting in the work again today! Swole shirtless Gearwrench doesn’t like to run but was putting in the effort as was Pony Boy. Sarlacc quietly and non stop putting in the work. Sister Act trying to climb out of the valley  although there were quite a  few 2 minutes calls to the Q that were noted and ignored.

Prayer request

Wichita’s dad and family

My mom

Stogie M and Mother In Law medical testing

Haze M

Broke M

Turtleman

Huckleberry

Jackson Hall

Each other/ unspoken

Announcements

Beer Mile @Sargentos  12-30  (Sargento with the win, keeping the title)

Convergence 1-1 @ 07:00 Martha Rivers.  BYOB ( bring your own block)Park at Pelicans if gate is closed.  Clothes for Rice and Beans. EC run or ruck not sure of times.

I haven’t Q’d a workout in a while, came to Folsom the other week and Pony Boy asked if I would take one… why not.

I pulled in a little early this morning, got a short run in then got started.
The men circled up , SSH 15 ic to get the blood flowing, on to the Block pile! Everyone grabs a block, we head back to the light pole infront of the old pound entrance, we did one exercise at the light then run down to the Folsom parking lot entrance and did the other, then run back up the hill and rinse and repeat!

10 Blockees at the top/ 10 Burpees at the bottom, 4 sets

15 Thrusters at the top/ 15 squats at the bottom, 4 sets

20 alternating block merkins at the top/ 20 merkins at the bottom, 4 sets

Time was up, we headed back to the launch for the COT!

Prayer request- Jackson Hall and his family, other family members and each other!

Announcement – Christmas party this Saturday, convergence this Saturday at the Yank

Thanks for the opportunity to Q!

YHC (and at least one or two more) has been battling some sciatic nerve pain for a while, so the beatdown was a little less intense than my normal Q’s. Kept the PAX moving and tried to get a full body workout in. Might have hit the shoulders a little hard. Here’s what happened:

Warmup

Pledge

Mosey up the main hill to the upper lot at the AG Center stopping at 5 locations along the way for 5 Big Boy, 10 American Hammers and 15 Flutter Kicks.

Line up on one side of the parking lot and do the following routine x5:

5 Mike Tyson’s

Bunny hop or Broad Jump across the lot

5 Burpee’s at the island

Bunny hop or Broad Jump across far lot

5 Perfect Form Merkins

Run back to start

Zombie walk to the small lot for Dora 1-2-3

100 HR Merkins

200 CDD’s

300 Shoulder Taps

Mosey back to the start with the same stops for the same exercises as on the way up.

5 Burpee’s to close us out.

Announcements

24 hour run and Old School / Folsom Convergence this Saturday

Trail Run 11/18

Frisbee tournament on Thanksgiving Day

Christmastown 5k 11/25

Lunch at The Lodge 11/15

Convergence and Christmas Party 12/2

Pray for: Huck, Turtleman, Hall Family, Sarlaac’s daughter, Israel, Payton Parker, Pallbearer’s son

YHC took us out.

I’m Broke

YHC was approached by Flintstone to Q an annihilation workout. YHC figured since he was initial recipient of the Gashouse challenge belt, he’d better step up and put his money where his mouth was. He picked Folsom for the AO since Gashouse and The Yank were previously annihilated. With a lot of PAX out of town or on the IR, YHC figured a low turnout for the workout. He was pleasantly surprised when the vehicles keep rolling in. It’s gonna be a crusher of a workout and YHC was happy to share the pain with the highest number of PAX as he can!

The PAX circled up and we get to work. After a brisk warmup and some mumblechatter from the guys, we mosey to the lower parking lot where YHC had cones staged and coupons in the bed of his truck. The PAX grabbed a coupon and lined up side by side behind one line of cones. 25 yards across the parking lot another line of  cones had been set up. YHC then announced the workout and exercises to be performed. It’s an Iron PAX challenge workout that F3 Greenwood issued a couple of years ago. It was the 2021 week 4 workout. YHC asked his M to write the exercises on a couple of large pieces of posterboard (because she is a teacher and has neat, legible handwriting). Broke recognized the workout and almost get in his truck and left!

Here’s how it goes –

PAX will perform 25 reps of the prescribed exercise, set their coupon down (if using the coupon), run across the parking lot to the other line of cones. They will perform 3 burpees then return to their starting point. They will then resume the prescribed exercise for another 25 reps, run to the other side, perform 3 burpees, return back to start. This cycle will be repeated until all reps for that exercise are complete. They will then move on to the next exercise and repeat the cycle of 25 reps, run, burpees, back to start. Exercises are as follows:

• 200 Curls
• 175 Squats (w/ coupon)
• 150 Overhead Press
• 125 Block Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (count each leg)
• 25 Blockees

Wichita and West Side led the group and completed the whole workout. YHC had 10 Blockees left when time was up. Everyone was smoked when time was up. You know it’s a beatdown when the PAX are cursing the Q under their breath. Total reps = 900 (and that’s not counting the burpees).

Announcements:

• F3 Dads workout 8/19
• 2nd F lunch Pita Wheel in Belmont on 8/16
• Kings to Crowders Ruck 8/27
• Coconut Derby 9/3
• Labor Day Convergence 9/4 (time and location TBD)

Prayer requests:

• Norwood and his recovery
• Jackson Hall
• Mayor
• Def Leppard
• Turtleman
• West Side’s Grandmother
• Swimmer’s Brother
• Brillo (Navy bootcamp)

YHC took us out in prayer.

NMM:

This workout was a slobber knocker. Great work by the PAX to push harder to make themselves better. For all the PAX travelling or on the IR, you were missed. YHC hopes the PAX got their money’s worth!

L8R SK8RS,

SLAW

Per the below from Dark Helmet:

“So, I can’t remember everything that we did, but here’s a general idea:

We made a couple of trips around the lakes with several stops along the way. We ran up the road, past the SplashPad:
– Rock station: 15 curls in cadence, 15 overhead press in cadence, 15 bent-over rows
– Gazebo station: 15 dips, 15 Derkins, 15 step-ups each leg
– Path Station: 15 squats
– Bottom of the Hill Station: 15 Imperial Walkers
We made the loop twice.

Then we went and did 7’s on the hill: Burpees at the top and Big Boy Situps at the bottom

Then we headed to the coupons and got a partner. One partner ran while one partner did as many Tower of Powers with the coupon as he could before his partner got back. Finished off that station with a few flutters with a block press.

Then we headed back to COT and did a couple minutes of Mary

“And all Sargento did was walk around carrying a weight. He said it’s doctor’s orders.””

Today was my second Q and it was all about 5×10’s. First we got our pledge in, then we took care of business.

WU: SSH, Gravel pickers, R over L/switch, low slow squats.

WOD:

• 10 burpees
• Grab blocks, mosey to horse arena.
• 10 burpees
• 5×10 inv row x dips (Pax did 10 rows, ran to opposite side and did 10 dips. This structure would repeat for the next supersets.)
• 10 burpees
• 5×10 block swing x durkins
• 10 burpees
• 5×10 block squat x step ups each leg
• Return blocks and mosey back to start
• 10 burpees

In total we did 50 of each exercise listed which is awesome! The guys killed it. Great work!

We then closed with COT, praying for those spoken and unspoken.