It’s been a while since Folsom has been open for business, I have truly missed seeing all my brothers in the gloom! With that being said, I have been looking forward to being official again! Big Pappy asked me if I would lead the opening workout, and I was very excited to get to do it! I woke up and checked my phone and had saw a message on groupme, it was Huck at 5am telling everybody to wake up! I couldn’t wait to see who all would show, heck I even showed up 15 minutes early, on my way in I say several pax putting in EC miles, runners and Rucker’s! Shortly after I pulled in the cars and trucks started rolling in we definitely had more than 10 Pax this morning, so we busted into three groups , myself, Big Pappy, and Sister Act took the Qs!
Big pappy took a group of men and headed to the bottom parking lot, and his beatdown went like this!
Our workout was simple, back and forth in the parking lot with the excerises the below on each side and 3 burbees at pass in the middle AMSAP on 6min intervals.
10 Big Boys
15 Merkins
20 American Hammers
25 Flutter Kicks
30 Hillbillies
35 LBC
40 Imperial Walkers
45 Squats
Sister Act headed in a different direction and delivered this to those who followed!
1st exercise:
At the Pavilion:
5 Rounds
5 Burpees
10 Hip Slappers (IC)
15 Derkins
20 Dips
25 Rocky Balboa (IC)
2nd exercise:
Straight road at back of park
Rack and Stack:
Run 100yds do 10 Burpees
Return to start for 10 Burpees
Run 100yds do 20 Jump Lunges
Return to start for 10 Burpees, 20 Jump Lunges
Run 100yds, 30 Merkins
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins
Run and do 40 Big Boys
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys
Run do 50 Squats
Return for all exercises
3rd exercise
Back parking lot
4 corner Escalator:
1st corner 10 Imperial Walker Squats.
Run to middle for 10 Hand Release Merkins
2nd Corner, 10 IW Squats, 20 CDD
Run to middle 10 HR Merkins
3rd Corner, 10 IW Squats, 20 CDD, 30 Mountain Climbers
Run to middle for 10 HR Merkins
4th corner, 10 IW Squats, 10 CDD, 30 MC, 40 SSH
Mosey back to flag
Sparky
The group that stayed with me started out with 100 Burpees in 10 minutes!
Grad cinder Blocks and head to the tennis courts.
11s Thrusters/ Merkins
Dora 1/2/3
100 triceps
200 curls
300 LBCs
Finished that and did a round of iron Hulks, having a little time to spare, we headed to the entrance of the park, did the pledge, and knocked out another round of 11s in the top parking lot doing Bobby Hurlys, and Big boy sit-ups, then headed back to the start where all other pax was waiting. We circled up, named our Fng, welcome f3 Rabbit Ears “ Kyler Beane” ! It was great to see everyone! I shared a verse that we hadat the Sword this past Monday!
“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
Hebrews 10:24-25 ESV
It was definitely encouraging meeting together !
Announcements- memorial run in the morning in remembrance or Pizza Mans niece, Ville to Ville, All AOs are open!
Prayer requests- a friend of Sister Acts, all of the mothers and wives, people battling addictions.
Thanks again to all of you for being and encouragement! And for giving me the opportunity to lead!