3 PAX started the day a little early at Folsom with a pre-workout ruck. This ruck involved a deep discussion of Jackie Chan’s career. Apparently that guy has been in everything! Pizza Man came strolling through on some P200 training. He ran from home which I think is 26.2 miles away.
When I took the Q for Folsom we were fresh off a nomads trip to MECA in which we did some grueling tennis court work. Realizing that some of the worst workouts I’ve been involved in have come from these courts I decided to create a wienke involving nothing but. Folsom has 6 in one fenced in area. It looks a lot like the yard for the prison. Now at least 9 PAX know they can still get their workout in if they have to do time!
Warmup:
SSH x 20ic
Don Q x 15ic
Seal Jacks x 10ic
Goofballs x 10ic
Mosey to the yard
The Thang:
Since it was in the 20’s we needed to warm up quick.
Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.
Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.
Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.
Somewhere about this time Gomer showed up giving us an even number of PAX.
Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.
Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps. Wait now Gomer is leaving. He just stopped by to get warmed up for some ROTC drill test. Alright lets do it anyway and I’ll bear crawl.
Run a lap around the courts.
Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.
Run 1 1/2 laps around the courts and head back to the flag.
Pledge
COT:
Announcement-Snowbird retreat next weekend, Mudrun May 2oth, Community Run April 8th, Burpeethon April 29th, Disc Golf at Goat Island March 11th, Convergence at the yank March 18th, After Christmas Party sometime before next Christmas maybe!
Prayer Request- JK2’s son, Def Leppard’s wife’s surgery, each other.
6 for coffeerama, JK2 took on the big pancake!
Moleskin:
During the Nantan call this week OBT talked about the types of PAX/personalities that can make up a region. I must say I am very proud of the men that make up our region. We have a little bit of everything here but all are here for each other! So keep posting, keep pushing the rock and keep EHing!