• Post Type: Backblast
  • When: 07/06/2019
  • AO: Folsom
  • QIC: Sister Act
  • FNG's: Gump
  • PAX: Gumby, Montross, Blart, Dr Seuss, Oompa Loompa, Def Leppard, Volt, Round-Up, Tater Hole, Sparky, Slaw, Freight, Hacksaw

15 men resisted the fartsack this morning and put in some work at Folsom.  1 FNG present, so a short disclaimer was given.  Everyone was told to grab a block and circle up, time to start.

Warm-Up:

10 Blockees

The Thang:

If you have made it to one of my Qs before at Folsom, it isn’t a secret that I enjoy using the tennis courts for the majority of the workout.  It has lots of room, smooth surface,  and painted lines which work well with a variety of workouts.  Unfortunately, the courts are under maintenance and the courts are locked.  This wouldn’t fare well with the pax here today.  This meant that my workout would still stay the same, but would just have to relocate to another area.  The area chosen is one that isn’t uses a lot, and takes a short mosey to reach.  So after the quick warm-up, pax are told to grab their block and follow me.  It wasn’t a very far mosey, but when you add the block, even the shortest of mosey sucks.  We made our way to the pond area, which is over to the very far left of Folsom.  There is a walking track that goes around the pond and some picnic shelters.  After much complaining, the pax finally arrive at the pond area.   Here is where the first exercise is called.  5 exercises are called:

10 Thrusters

15 Tri-cep Ext

20 Incline Merkin on Block

25 Curls

30  Chest Press

You are to complete the 5 exercises and then run a lap around the pond.  Do this for 5 rounds.  This was a challenge and  I appreciate everyone pushing on this.  My upper-body was toast after this.

Next we took a short fellowship mosey to the large parking lot near the ball fields at the back left of Folsom.  Here we would do some 4 Corner Escalator.  There wasn’t a lot of positive mumble chatter.  At the first corner, we would do 10 Blockees.  Walk to the 2nd corner for 10 Blockees, 20 Decline Merkins.  Go to 3rd corner for 10 Blockees, 20 Decline Merkins, 30 Leg Raises with holding blocks extended from chest.  Then the last corner we did 10 Blockees, 20 Decline Merkins, 30 Leg Raises, 40 Squats w/ block.  Time running short, we make our way back to the flag with our blocks.

Announcements:

7/20 is 2.0 workout at Folsom, 7/20 tubing trip, 7/21 Tronmoss Legacy 5k

Prayer Request

Nameorama:

Welcome FNG Gump.

 

It was an honor to lead today men.  Appreciate the push today.

 

Sister Act