Jacked Up!

17 fought the fartsack this morning and put in some work at Folsom.  With a slight chance of rain in the forecast, I wasn’t sure of how many to expect.  To my surprise, a wave of pax start rolling in right on time.  After several minutes of mublechatter, it was time.  We had two FNG’s with us this morning, so a disclaimer was given.

Warm-Up: 

Grass Pickers, Hillbillies, Copperhead Squats

The Thang:

Mosey towards the main flag at the entrance of Folsom.  We stopped at the first light pole on our journey to the flag and completed 10 Merkins.  Continue our mosey and stop at the second light pole.  10 Merkins, 10 Werkins.  Mosey on, stop at third light pole and do 10 Merkins, 10 Werkins, and 10 Hand Release Merkins.  Mosey on and stop at the fourth light pole. Here we did 10 Merkins, 10 Werkins, 10 HR Merkins, and 10 Peter Parker Merkins.  After the completion of this set is about the time Sparky comes rolling in hot.  Monkey Humpers in cadence are called as he drives through our crowd gathered on the road.  Had planned on adding a 5th merkin at the next light pole, but there seemed to be a lot of complaining so we skipped this pole and went straight to the flag.

After completing the Pledge, I called the next exercise.  This exercise routine is called Jacked Up.  I knew Def Leppard would like this.   He states that a certain pax threatened him by saying he was going to get “Jacked Up” at the Bourban Chase this past fall.  I do not believe him, and I’ll let him tell you the story sometime.  Anyways, this routine consist of 5 different exercises done with no rest in between.  The exercises called were each done in cadence; 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Crossover Jacks, 10 Smurf Jacks.  This really burned the calves and feet.  Might as well do this again, except this time each exercise was done single count.  This was not a crowd pleaser routine, which means I will repeat again in the future.

Next we took a short mosey to the parking lot up near the entrance.  11’s are called, and exercises used were Jump Lunges and Corkscrews.  Started with 1 Jump Lunge on the curb, mosey to other side and do 10 Corkscrews on that curb.  We continued this until the numbers are flipped and end with 10 Jump Lunges  and 1 Corkscrew.

Next we started to mosey back down the road leading into Folsom.  We stop at the first light pole we come to, and the pax are fearful of a repeat of the Merkin madness.  Instead we do 5 Burpees.  Continue our mosey and stop at the 2nd light pole we get to.  I’m sure most know where this was headed.  Here we do 5 Burpees, and 5 One Leg Burpees.  Continue on to we reach the next light pole.  We do 5 Burpees, 5 One Leg Burpees, and 5 Walmart Burpees.  I personally like the Walmart Burpee, but others not so much.  This is when you squat down like a normal Burpee, but you go to your six and roll back to your shoulder blades.  Then roll forward, and when your feet hit the ground, put your hands in front and jump back to plank.  The rest is like a normal Burpee.  Continue our mosey to the 4th light pole and do 5 Burpees, 5 One Leg Burpees, 5 Walmart Burpees, and 5 Wolverine Burpees.  And finally stop at the 5th light pole.  Here I called an Omaha and we just did 5 Yurpees.  This is when the Merkin at bottom of Burpee is a clap merkin and on up portion there are 2 Tuck Jumps per Burpee.

With time to spare, we took a short mosey to the pavilion.  Here we did 5 exercises, all in cadence.  Started with 10 Hip Slappers, 15 Imperial Walker Squats, 20 Dips, 25 Mountain Climbers, 30 Rocky Balboas.  Rinse and repeat.  Mosey back to flag.

Announcements:  Q Source on Sundays, CSAUP on 2/23, Rooster on 3/2, Rice & Beans on 1/29

Prayer Request

Nameorama

Honor to lead today men.  Appreciate everyone pushing hard.  Welcome to F3, Nothin(Josh Ewing) and Blue(Zach Ewing).  Good work today men!

Sister Act