Folsom serves Stroganoff for Breakfast?

10 gathered in the Saturday morning gloom at Folsom not sure what to expect.  YHC had not Q’d at Folsom since the launch many moons ago so I was excited to get after it.  Not sure what we would do but let’s do it.  It was cold.

Def Leppard showed up in a UNC sweatshirt which required him to perform double reps of everything.  Q’s prerogative.

We did a quick warm up before the main event:

SSH X 10 IC

Appalachian Americans X 10 IC

No flag for the pledge so we moseyed.

The Thang

We moseyed to the far parking lot near the baseball fields for some bear crawl-merkins-lunge work.

The original plan was to bear crawl across the parking lot, get in 10 Merkins, lunge back across the lot and rinse/repeat for a total of 6.  It didn’t take YHC very long to realize my mistake so we modified:

Bear Crawl halfway across the lot – Mosey to other side – 10 Merkins – Lunge Walk back to start

Rinse-Repeat for a total of 5 revolutions.

Somewhere in the middle of this we dropped and did 10 burpees (this would be a theme at every 10 minute interval)

Next up was a set of 22’s (Just like 11’s except the reps add up to 22 and we count up/down by 2’s to complete the work)

Merkins & Squats

Run to opposite side – 20 merkins; Run back to start – 2 Squats  (Repeat until the last set is 2 Merkins & 20 squats counting up/down by 2)

This was somewhat more difficult than it looked on paper, partially due to the 8 burpees in the middle at the 6:50 am mark.  Good work here by the group.

Mosey back toward the car location for the 7:00 am mark for 6 burpees.  Let’s keep moving down to the far end of the lower parking lot near the covered picnic shelter for some modified Wolfpack Grinder work:

The Wolfpack Grinder includes an In-Cadence exercise – a short run – an OYO exercise – planking for the 6

Round 1:  10 IC Squats – Run around the full dimensions of the lower parking lot – 40 LBC’s – Plank

Round 2:  10 IC Squats – Run around the full dimensions of the lower parking lot – 40 Flutter Kicks – Plank

Round 3:  Repeat Round 1

Round 4:  Repeat Round 2

Round 5:  10 IC Squats – Run around the full dimensions of the lower parking lot – 30 LBC’s/30 Flutter Kicks – Plank

We crossed the 7:10 am time and got in our 4 burpees.

Meander to the picnic shelter for some IC work:

Dips X 15

Step Ups X 20

Dips X 15

Step Ups X 20

Meander back toward the vehicles, but wait….it’s 7:20 (slightly later)…..time for the final set of Burpees X 2

Mosey back to the beginning parking lot to get in one more set of Flutter Kicks X 51

Good work men.

Announcements:  F3 Dad’s Event at Martha Rivers (yesterday); Kings Mountain/Crowder’s Mtn Hike/Ruck – November 19th; F3 Christmas Party – December 1st

Several Prayer Requests

COT

Moleskin:

As always, it was my honor to lead the group through the motions, especially at Folsom, a terrific AO that I have not posted to enough.  I was taking my M, 2.0’s and Mother-in-Law up to Western Carolina on Saturday to see my son who is a Freshman in the Marching Band.  In the past, even early on after starting F3, I would have used that as an excuse to skip the Saturday workout.  I delayed leaving to get in the workout to get my Saturday started off properly.  Guess what, we made it on time with no problem and I had a great day with the family.  This is another example for me why F3 is so great.  I was able to do both the workout and have some great family time on the same day.  We can do both, in fact, F3 allows me to be better when I’m with my family. I appreciate it greatly gentlemen.

Until the next one.

Aye!

Stroganoff