Folsom 5K and throw a couple exercises too

This Saturday morning was special to me cause it was my VQ at Folsom.  I wasn’t sure how many PAX would show cause I like to mosey just a little during a workout.  Thanks to the PAX for not giving me to hard of time.  The workout went like this…

Warm-up:

Side straddle hops X 25 IC

LBC’s X 20 IC

Don Q’s X 15 IC

Here we go:

Mosey to tennis courts for some suicides, throw in 25, 20, 15, 10, 5  merkins at each court and run back.  Rinse and repeat but I figured we needed some core so LBC’s instead of merkins, 25, 20, 15, 10, 5.

Mosey back to the flag for the Pledge,  Sorry PAX, Pizza Man’s delivery isn’t over.

Mosey to the horse track, 20 box jumps on the bleachers and a lap around the horse track, rinse and repeat.

Mosey to the hill for hill runs.  Run down and back up with a burpee at the top, then 2, 3, 4, 5, 6, 7

Continue with the mosey to the shelter for 40 dips and 20 flutter kicks IC, rinse and repeat

At this point the PAX knew what was next just not sure what way Pizza Man was taking them…so we moseyed on the trail back to the flag.

We had time for one more thing…can’t forget pull-ups and a little more core…we completed 7’s (6 pull-ups 1 WW sit up, then 5 and 2…etc)

After all said and done around 30 miles were logged at Folsom.  I do believe I heard somebody say that was a record!!  Once again, it was an honor to have the opportunity to lead at Folsom.

Welcome Redskin(FNG), he is a huge Redskin fan!!

Great work by the PAX!!

Until Pizza Man’s next delivery………….aye!!