#Folsom

10 Pax made it out of the farsack to take on the gloom, with a special post by Freight, nice to see you brother. YHC taking the Q after the #Gashouse Murph was a challenge no doubt. We had one FNG so the disclaimer was delivered and the warm up began.

Warm up; SSH, Merican; cause we didn’t do enough yesterday, Monkey Humpers, Toy Soldiers, CDD’s, Windmills, LBC’s, Flutter Kicks, Trunk Side Stretch, all X 15 IC. Now that Sparky and the Flag appeared we hit the Pledge.

The Thang; YHC dediced to just go with it off the cuff so the Pax moseyed to the far picnic shelter and started off with 3 sets of Dips and Squats x 20 IC. After a quick count off we moseyed to the ampitheater for some Rocky Balboas, Hip Slappers and Donkey Kicks. 20 Rocky Balboas on the short wall OYO and BTW for 10 Hip slappers IC. Another round of 20 OYO RB’s and 10 Donkey Kicks IC. Last round of 20 RB’s OYO and BTW one more time for 5 IC hip slappers and 5 IC Donkey Kicks. Man that is one exercise that sounds good in cadence. Aye! Nice work men. The Pax then moseyed over to the playground for 3 sets of 10 OYO chinups and 30 flutterkicks. Trying to get rid of the soreness from the Murph, no luck with that. YHC had been looking for a hill to try a SOB exercise that is defintely a challenge. Group sprint up hill. While locked with the pax beside you at the elbow, 5 wide, sprint up approx. 30 yrd hill; repeato 3 times. Mosey back to parking lot for the F3 staple. 10, 8 count burpees IC. Crowdpleaser for sure. #DFQ

NMM; YHC didn’t know what to bring to the Pax this am. Tried to keep it moving and the Pax were up for the challenge. Nice job men. An honor to lead. Way to push the rock. It doesn’t get any easier you just get stronger. #DRP

COT; Announcements, Prayer Requests, Namorama, FNG naming; Welcome Mr. Bean.

BOM; Sparky, thank you sir.