13 showed at Folsom on this fine Saturday morning ready to push the rock. It’s 6:30, time to go to work! No FNG, so no disclaimer really needed, most already know that I’m an idiot.
Warm-Up: Toy Soldiers, Grass Pickers, Hillbillies
Pledge
The Thang:
I always try to make sure that the PAX attending my Q get their moneys worth, so why not break out a coupon inspired workout. Each PAX was told to grab a coupon from Slaw’s truck and head to the tennis courts. Here we lined up facing the length of all the courts with your block on the ground in front of you. Realizing that we are at Folsom, the first exercises were carefully explained in detail, hoping for minimal confusion. We would do a Route 66 style workout with Burpee Block Jump Overs (BJO), with a twist. First off, a Burpee BJO is when you perform a normal Burpee, then jump over the block and go straight into a second Burpee. So we started with 11 Burpee BJO. Then to confuse the heck out of everyone, I included 3 different exercises and a short run after each set of Burpees BJO. It went like this;
11 Burpee BJO, 25 Hand Release Merkins, Run 25yds and back (approximate distance of width of 2 tennis courts)
10 Burpee BJO, 25 Goblet Squat w/ Coupon, Run 25yds and back
9 Burpee BJO, 25 Leg Lifts with Coupon extending above your chest, Run 25yds and back
8 Burpee BJO, 25 HRM, Run
7 Burpee BJO, 25 Goblet Squats, Run
6 Burpee BJO, 25 Leg Lifts, Run
And continue this until you did 1 Burpee BJO, 25 Goblet Squat, Run. Mumble chatter was at a minimal this morning. Pretty sure the presence of a couple 2.0s, saved me from some unkind words about my choice of workout. Anyways, this one was a challenge, time to move on.
Thinking that we needed to continue with the block work , the next group of exercises called would all involve the use of blocks. 5 different exercises were called. The exercises called were; Kettle Bell Swings, Thrusters, Tricep Extension, Curls, and Chest Press. Start with 25 reps of first exercise, and then increase the reps by 25 for each exercise there after. Also run 25yds and back after 25reps were performed. Went like this:
25 Kettle Bell Swings w/ coupon, run 25yds and back
25 Thrusters, Run – 25 Thrusters, Run
25 Tricep Ext, Run – 25 Tricep Ext. Run – 25 Tricep Ext., Run
25 Curls, Run – 25 Curls, Run – 25 Curls, Run – 25 Curls, Run
25 Chest Presses, Run – 25 Chest Presses, Run – 25 Chest Presses, Run – 25 Chest Presses, Run 25 Chest Presses, Run
Most were able to follow instructions, but there were a few that didn’t listen and did their own thing. With time running short, we still had several minutes to get in some work. PAX were told to line back up on the sideline, this time holding your block. Then PAX were told to do 2 lunge steps forward, then do a Blockee, Another 2 lunge steps forward and a Blockee. Continue this until we traveled the width of 1 tennis court. Now time to go back to where we started. Except this time increase the Blockee to 2 reps. That would be 2 lunge steps forward, then 2 Blockees. Continue this until the width of the 1 tennis court is traveled.
Time for one last exercise to be called. I know this one is a favorite to a couple PAX attending today’s workout, so we might as well work it in. PAX lined up in the plank position with about 3-4ft of space between each other. A little Bear Crawl Slalom to close out Folsom. First PAX is to start the Bear Crawl in and around the planking PAX. Then the next PAX to follow and continue this until each PAX had the chance to Bear Crawl the length of the line. Time is up!
COT
Announcements: 9/22 Stop Soldier Suicide 5/10k, 9/22 JJ5K , Burpeethon 10/6
Prayer Request
Nameorama
It was an honor to lead today. Appreciate the opportunity!
Sister Act
