cspan is off the air

8 men took to folsom this morning.  most were expecting a beat down courtesy of cspan. due to unavoidable circumstances, an audible was called. one of many things I love about f3, always someone willing.  Sparky accepted the challenge, and for the Folsom regulars, we knew exactly what that meant.

warmups were: don quixotes x 13IC, toy soldiers x something IC and SSH x something IC.  sparky was all over the map with the counts.

the thang

partner up for… deadlifts.  p1 deadlifts, p2 sprints to the end of the parking lot and back. up to 200 deadlifts.

mosey to the amphitheater to find there were a lot of wasps.  Omaha mosey to the concession stand. 25 donkey kicks and ascending testicles.

mosey back to the starting spot to grab out coupons. then to the tennis courts.

p1 doing overhead presses with the block, p2 sprints to the end of the tennis courts and back.  switch. count up to 200.

p1 doing curls with the block, p2 sprints. switch. count up to 200.

p1 doing lbc, p2 sprints. switch. count up to 200.

p1 doing merkins, p2 sprints. switch. count up to 200.

mosey back to the launching point in time for 5 burpees OYO, 10 merkin ring of fire and 22 merkins to honor our vets.   TIME

COT: no announcements. prayer requests: t-square and his family, sparky’s friend, each other.

BOM: sparky took us out in prayer.

also enjoyed what I believe is Folsom’s first coffeerama.

always an honor to be amongst you men.