Month: March 2019 (Page 9 of 10)

The weather was great this Friday so we took advantage of the opportunity to get better.
Warm up
Ssh,cherry pickers,merkins,hillbilly, crab reach.
Mosey to the wall on 321 to do some walls sits and raise the roof.
Then went across the street for some fun the coupons laying around.biceps, triceps, shoulders, then we lined up Hipaa had the heaviest so we used his to pass back and forth while doing another round of walls sits. Mumble chatter was going great by now from it’s wet to what will these cars think of us. YHC reminded them it does not matter what does is that we are doing work. Speaking of work let’s mosey.took a stop at the corner of franklin and 321 to do some rocky balboas and calf raises 50 each x3. Then down the street to do some dips and Derkins. Kinda like dippn dots without the sweet little frozen balls. Again weather was nice did not here any complaints about frozen balls. We then teamed up for sprints and squats one runs other squats up the street then fellowship down then lunge back up. My legs felt wonderful so much that Clavin had to show me what a real lunge looked like vs my version of a bad sobriety test. Then back up to the rotary for Mary and talk about the power of prayer!

Remember: prayer can be powerful and effective. We are blessed to pray as a group of men together many times a week, the C.O.T. In my mind is like a antenna going directly to God.

Be on the alert, stand firm in the faith, act like Men, be strong.
1Corinthians 16:13

The Bed Pan is full 😎

By now, many of you are well aware of the ongoing butt-hurt I (and Allen Tate) have experience since last Thursday. Allen Tate was originally scheduled as the Q for today and was dying (maybe that wasn’t the best term to use!) to take revenge on all of the PAX today. Unfortunately, after a bit too much rock-pushing Sunday and some health worries, it wasn’t a good idea for him to Q and I was more than ready to step in! I felt like my Trail O Tears workout from Painlab this weekend was a real crowd-pleaser and, considering I was still sore from it on Monday, I knew it was just the type of thing to bring to Folsom for “revenge”.

Let me say this first, what a crowd at Folsom today! 15 men posted this morning. We have had a steady influx of FNGs so far this year and they keep returning. Our newer guys are bringing FNGs so the fever is spreading. It really is exciting!

We did have a FNG this morning so the disclaimer was given! We welcome Lion King to Folsom!

Warmarama:

Let me just tell ya, ol’ Tee-ron was pretty fired up and ready to bring the heat today! I intentionally came out of the gate with a fast pace to set the tone with 20 SSH in cadence. FNG was probably like “Oh crap, what am I doing here”.

Also, we did:
10 Toy Solders in cadence
10 Cotton Pickers in cadence

Grab a block and let’s move to the tennis courts.

Beatdown: This is the Trail O Tears!

First up, Route 66 with Mike Tysons at each mid-court and between courts across the Tennis Courts (1 MT at the first stop, 2 at the 2nd, 3 at the 3rd, etc). Being that this is Folsom and we push rocks ’round these parts, we did a 12th set at the end of the courts. (a suggestion to all of you who want to work the quads, do Mike Tysons without the curb. It is a different exercise!)

Plank for the 6 and some Nolan Ryans to mix it up. Pause for a Countoff and back to it.

For our trip back, a modified Route 66. Bear Crawl across the courts, and do Low Squats at each mid-court and between courts (1 Squat at the first stop, 2 at the 2nd, 3 at the 3rd, etc)

Plank for the 6. Recover.

I altered a bit from the Painlab version to give the shoulders a quick rest. Rudolph commented Saturday that I had totally blasted the shoulders going back to back with Route 66’s and blocks so I felt like breaking it up would be better and I think it was. Let’s work on those abs.

2 circuits of:
LBCs 15 IC
Rosalitas 15 IC
Big Boy Situps 10 single count

1 circuit of:
Flutter Kicks 15 IC
American Hammers 15 IC
X-Crunches 10 single count

I debated another set but time is flying by so time to grab a block. Walk with your block across the court and between each court, do 10 curls and 10 overhead presses (yes Medicine Woman, both exercises) including the end (Rock-pushing!). Plank for the 6, let’s bring it back. Plank for the 6.

Now we return, doing 10 Cinder Block Swings between each court (like kettlebell swings). That ends up being 60 swings for everyone except Roundup who did like 1,387. Plank for the 6.

I had a few minutes before my finale so I turned the planks into Blood on the Concrete (Makhtar Ndiayes) – 10 in cadence.

Recover….errr…wait, let’s grab the blocks and do 10 Get-ups! Lots of modifying here but I’m not judging. Those are hard to do! I think my long lanky body helps here!

Ok, circle up, we have about 4 minutes left. Time for some Chumbawumba! Everyone left it on the courts as we did Side Straddle Hops through the song and Burpees for every “I get knocked down”. Way to push guys!

Return to the parking lot. 22 for the Vets. Now I’m done! Time.

Announcements: Pledge. Convergence on 3/30 at Folsom, P-200 on 3/22 and 3/23. I forgot to announce there is also a 2nd F event at Old Dallas Brewery this month on Feb. 22nd. Prayer Requests: Allen Tate, AT’s mom, Rockabilly’s mom, MW’s 2.0 and a family member. YHC took us out in prayer.

Moleskin:

Thanks everyone for coming out today. I always enjoy Q’ing. I was especially excited today to try this Trail O Tears workout with Folsom. It was tough Saturday and it pushed Painlab so while I wanted to wear you guys out, I mostly wanted to bring a workout that would push us all. I think I did both. It fires me up to see a big group out there and I’m really excited about Folsom right now. Also, props to AT for getting out there, but mostly for playing it smart today and modifying as needed! We joke around all the time but that is not always an easy thing to do.

I’m posting this late, but I forgot to ask Breaker  Breaker for a login.

Disclaimer:

Warm Up:
Happy Jacks (5 SSH IC followed by 2 Squats)
Windmill x 10 (IC)
Grass Picker x 10 (IC)
MNC x 20 (IC)
Merkin x 10 (IC)
Shoulder Taps 15 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by a sprint up the hill repeated 8 times.

• 8 Boxcutters
• 8 “Big Boy” Sit-ups
• 8 Burpees
• Crazy Eight run around the island
• Repeat 8 times

Routine 3:
11’s.  Each pax did 10 jumping lunges and run down the hill and perform 1 Diamond merkin and so on.

Ended with the Circle of Trust

Disclaimer pledge warm up coupons … carries dips derkins burpees box jumps curls colt 45s presses triceps extension goblet squat swings …. mix it up varied counts Meanders and  stuff it into a blender and that’s about it! Anything more and you should have posted to know ….although …. I may not have had enough coupons …. thankfully I listened to inner voice as JK2 so wisely pointed out …. the F3 thing is free …. that’s why we’re always spending money   Buying equipment coupons clothing ( watts up sporting new shirt… F3 logo and styling!) o f course you missed my attempt at a wipe out!

prayers for Easy Rider family

Mt Mitchell climb May 5

Folsom convergence March 30

Latini run

community foundation run /s4n event April

i had mentioned to Hacksaw yesterday that I might run this morning? I ended up getting a run in after I saw him, so I was gonna be lazy this morning. But around 8 last night, Hacksaw text and asked if I were gonna run, if I was, he and Roundup would meet me and run with me!

We rolled into Ingles at 525, Hacksaw plants the shovel flag! We get in close to 4 miles!

Thanks Hacksaw and Roundup for the push, if it wasn’t for y’all, I wouldn’t have ran this morning!

i took us out!