Month: January 2020 (Page 10 of 10)

7 HIMs started the new year right and showed up bright and early to get better.

We mosey down to the amphitheater where the projector is set up to play the classic videos of  Peyton Manning and the United Way, Terry Tate – Office Linebacker, and the story of Billy “The Gun”  Van Goff.

The Thang

• 3 sets of
  • 30 Squats
  • 30 Imperial Walkers
  • 30 Hillbilly Squats
• 3 sets of
  • 10 Big Boys
  • 20 LBC’s
  • 30 Rocky Balboas
• Mosey out and around the lower parking lot, then back to the amphitheater
• 3 sets of:
  • 10 Shoulder Taps
  • 20 Merkins
  • 30 Mountain Climbers
• Nur up the hill, lunge walk down.
• 3 sets of
  • 10 Burpies
  • 20 Merkins
  • 30 Mountain Climbers
• Nur up the hill, lunge walk back down
• 3 sets of
  • 30 Squats
  • 30 Imperial Walkers
  • 30 Hillbilly Squats
• Still have time so one more set of
  • 10 Burpies
  • 20 Merkins
  • 30 Mountain Climbers

We then mosey back to the flag for the pledge and COT.

Prayer Request

• Stogey’s Friend
• Montross
• Rockabilly
• EZ Rider
• Dry Rub
• Whoopee
• All Pax, and the spoken and unspoken prayers

Announcements

• Christmas Party Saturday at 7:00 pm

Great group of men at Folsom and a pleasure to lead.  Remember to always serve!!

1 Corinthians 15:58 – “So then, my dear friends, stand firm and steady. Keep busy always in your work for the Lord, since you know that nothing you do in the Lord’s service is ever useless.”

Big Pappy

For about a month now I’ve been trying to get w/ Blart and take over the Site Q at Midoriyama. Only problem is Ive been sick for what seemed like forever and havent been able to post. Finally with the last workout of the year we got it done! I’m excited to finally step up and help lead this great AO.

Warm-up:

Blart announced that I am taking over Site Q then he led us in a warm up:

SSH

Don Q’s

Merkins

LBC’s

Mosey to the long parking lot and partner up:

The Thang:

1 partner runs around the median while the other performs the exercise. Do set of 3 then recover

1. Knee ups – 6 inches – Divebombers
2. Row Planks – Rocky Balboa – Balboa Merkins (1 hand on curb other on pavement switch each rep, in mid air if possible)
3. Mule Kicks – Side Hops – Slow Merkins

Some Stretching

Squatty Runs x 4

Mosey to Flag

COT

Blart took us out in prayer.

Open Q available upon showing up at Diablo Sammich this AM, I’ll take it. We rucked a new route through the neighborhood of Jamestown. We did some squats along the way. Great fellowship as always. Overall 2.6 miles.

New Year a New You. I know we’ve all been continuing on from 2019 and that is great. Keep it going in 2020! Push yourself a little more by putting a fitness event (any level) on your calendar. It helps you post a little more if you have a goal to pursue. This was always great advice from Defib that has stuck with me.

Aye!

HIPAA

12 men at Crossroads this morning.

The Thang:

Some guys were running, some rucked.  Work was done!

Announcements

Nameorama

Prayer Request

Sister Act

Our 4th quarter Convergence was held at the Gashouse on 12/28. Awesome time, as 58 men showed this morning.  2 FNGs with us this morning, so a short disclaimer was given.  No warm-up, Pain Lab pax stayed with Sledgeomatic, while Pizza Man led the bootcamp guys to the track.

On the field at the track, Pizza Man called the first exercise.  He always likes to deliver a Hero WOD beatdown.  So for his portion of the Q, he called the MA3 Oscar Temores.  This is 11 Hand Release Merkins, 30 Walking Lunges, and 18 Sit-Ups.  We did this as many times as possible until it was time to pass on the Q.

I would take the second part of the Q for the bootcamp.  With my time, we would also be doing a Hero WOD.  The chosen exercise is the Marine 16.  Basically do 8 exercises AMRAP, 2 minutes each exercise.

0-2:00  16 Burpees, Run width of field, 16 Burpees, Run, etc, continue cycle entire 2 minutes

2:00-4:00 16 Merkins, Run, 16 Merkins, Run, cycle for the 2 minutes

4:00-6:00 16 Squats, Run, 16 Squats, Run……

6:00-8:00 16 Mountain Climbers, Run, 16 MC, Run…….

8:00-10:00 16 SSH, Run, 16 SSH, Run……

10:00-12:00 16 Jump Lunges, Run, 16 Jump Lunges, Run….

12:OO-14:00 16 High Knees, Run, 16 High Knees, Run….

14:00-16:00 16 CDD, Run, 16 CDD, Run….

Time to pass the workout off to the final Q of the bootcamp portion.  I wanted everyone to be together on this, so Sledgeomatic agreed to work his guys toward the field and meet up with 15-20 minutes to go.  Here Broke would take things over.  Broke is the 2020 1st F Q, so I wanted everyone together and let him take us to the end.  The mumblechatter was pretty high during this portion.  A lot of ab work was done, and it was pretty chaotic.  Either way, Broke pushed through until time to mosey back to the flag.

Announcements

Nameorama:  Welcome 2 new pax, Hot Lips and Chain Gang

Prayer Request

Honored to be a part of a great event today.  Awesome to see the large crowd.

Sister ACt

9 men putting in the work at Midoriyama.

Warm-Up

The Thang:

Short mosey to smaller parking lot next to turd shack.  5 exercises are performed here.  Went like this;

50 SSH

40 LBCs

30 Jump Lunges

20 Peter Parkers

10 Burpees

Run a lap.

Do this for a total of 5 rounds.

Next mosey to parking lot at the flag.   Here the exercise called is 11s. Start with 10 Mike Tysons on curb, mosey to far side and do 1 Tiger Squat.  Next 9 Mike Tysons and 2 Tiger Squats.  Continue until you finish with 1 Mike Tyson and 10 Tiger Squat.

Next short mosey to bleachers next to horseshoe pits.  We would do 3 different exercises here for 3 rounds. Start with 30 Dips, 30 Steps, 30 Incline Merkins.  Then 20 Dips, 20 Step Ups, 20 Incline.  Last round was 10 Dips, 10 Step Ups, 10 Incline Merkins

Time running low, head back to flag.  Exercise called here is the Iron Hulk.  This is 1 Merkin to 4 Air Press.  Start with 1 Merkin, then 4 Air Press.  Next pax calls 2 Merkins, 8 Air Press.  Then 3 Merkins, 12 Air Press.  Continue this until we completed 10 Merkins, 40 Air Press.

With a couple minutes remaining, called on a few pax for some ab exercises. Time

Announcements

Nameorama

Prayer Request

Honor to lead you men.

Sister Act