Month: June 2020 (Page 4 of 10)

YHC rolled through Big D a little early on Saturday morning and there were PAX scattered all through town getting in some EC. The parking lot was almost full at 0615 and YHC was thinking about how to rework the Weinke to ensure that the large group would get the proper beatdown. 31 PAX at 0630 and its time to put in some work. Since we had an FNG a full disclaimer was given, pledge was said and warmup was skipped. Off to the tennis courts to get started.

Merkincides

5 Burpee’s on the first court then run to second court for 5 Merkins. Back to start for 5 Burpee’s then to third court for 10 Merkins. Rinse and repeat across all courts increasing Merkins by 5 reps each court.

Rinse and repeat as Hammercides

5 Big Boys at start and increasing reps of American Hammers

After a mosey up to the horse arena, partner up and let’s do some Dora. One partner performs the exercise while the other runs a lap on the track. A shorter run was offered, but these rock pushers all took the long route.

100 HR Merkins

200 Big Boys

300 Squats (YHC originally called jump squats but was quickly informed of how bad an idea that was)

Over to the bleachers for a Triple Nickel

5 Diamond Merkins at the bottom, up the bleachers with a squat on each level then 5 lunges at the top. Back down the bleachers with a squat on each level.

Rinse and repeat x5.

Getting short on time so back to the start and finished off with 10 Burpee’s.

NMM/COT

We need to Transform

Romans 12:2 – “Do not conform to the pattern of the work, but be transformed by the renewing of your mind.”

Conforming – behavior / works from the outside in

Transforming – changing character / works from the inside out

Restated (Broke version) the verse could be said this way – Do not behave as the world behaves, rather trust in the Lord who lives in your heart to behave in accordance with his will.

Announcements

Annihilation workout at Folsom on June 27th

PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open

Prayer Request

SA’s 2.1

Each other and the day to day battles that many are facing

HIPAA recovery from hernia surgery

Round up and family

Get in a Shield Lock and get involved with Whetstone

YHC took us out.

Welcome to Jacob Spikes, now known as “Higgins”. Great crowd this morning and a lot of relatively new guys really pushing and posting on a regular basis. Iron sharpens Iron and you need to look no further than the Gashouse to see this in action. PAX were pushing each other during EC, going back for the Six and offering encouragement all thru the workout.  Great morning and greater group of HIM’s.

I’m Broke

It was a nice cool damp morning rolling into Folsom this morning. With the turnouts we’ve been seeing over the past few weeks, YHC had no doubt today would be different. After a minute or two of chatter, QIC called time to clock in.

No FNGs, but a disclaimer was in order.

Warmarama:
SSH and Gravel pickers X10 IC
Mosey up the road and around to pond 1 parking lot.

Thang starts here;

Line up for Route 66. We’re doing Bobby Hurley’s and lunges walking each parking space in between; 1 up to 11

Mosey down to the larger parking lot by the ball fields.

Line up on the curb for some 11’s. Mike Tyson’s on the curb, run across to the other curb for squat jacks. 10/1, 9/2, 8/3, you know the drill, but each time you cross the center of the lot get a burpee in.

Short recovery here for some words. YHC has a quote that I keep in the back of my mind daily. “The only thing necessary for the triumph of evil is for good men to do nothing.” Edmund Burke. This should be an encouragement for men to step up and be men. Lead as we were designed by the Sky Q. With all that’s going on, just remember that people are watching. We should shine in the darkness. We are called to lead in our families and our communities. We should be open minded, but at the same time stand true to our beliefs. Lastly, love each other and those around you. It doesn’t take much to have a positive impact on the ones you are in contact with.

Now, mosey on down to the lower main lot for some hill work. Triple nickel was called here. Big Boy sit-ups at the top run to the bottom for hand release merkins. Repeat it 5 times. Mumble chatter started to pickup even from the newer men, but all went to work.

Mosey back to the tennis courts. With a couple minutes remaining, Q calls for some Mary and asked several PAX to call their picks. Time was called at 0615.

Pledge

Prayers: RoundUps wife(baby), HIPAA surgery Friday, Pockets mom Recovering, our country leadership

Moleskin: it was an honor to lead the fine men of Folsom, the Premier AO of the region. It had been a while since I had. With all my mess going on, I want to thank you men who continue to encourage me and check in to see how I’m doing. That’s what has motivated me more than anything to be out there. Remember, be a leader. Lead by example. Respect and love others because it is contagious and will help generate and expand it to make our communities better.

MDub out!

19 men at Folsom this morning.  FNG, so disclaimer was given.  Time to work!!

Warm-up:

Slaughter Starter (20 Burpees)

The Thang:

Stayed at the COT area for the first exercise.  Here we would do the WOD, “Fat Amy”.  Goes like this:

50 Squats

10 Burpees

40 Big Boys

10 Burpees

30 Lunges

10 Burpees

20 Merkins

10 Burpees

10 SSH

Break to give the FNG the 5 core principles of F3.

10 SSH

10 Burpees

20 Merkins

10 Burpees

30 Lunges

10 Burpees

40 Big Boys

10 Burpees

50 Squats

Mosey to the tennis courts.  Everyone lined up facing the entire length of the courts.  Exercise called is the Triple Nickel.  Exercises used are Wolverine Burpee and Hand Release Merkins. Wolverine is when you go down for regular Burpee, but add left knee to chest then do a Merkin, right knee to chest then a Merkin, then jump up.  That’s one! Start with the 5 Wolverine Burpees, run to other end, 5 Hand Release Merkins, run back.  Do that for 5 rounds.  This was pretty awful!!

Next line back up on sideline.  Use the width of one tennis court for some 11’s.  Start with 1 Mike Tyson.  Bear Crawl to other side of court. 10 Imperial Walker Squat.  Lunge walk back.  Then 2 Mike Tyson, bear Crawl, 9 IW Squats, lunge walk.  Continue until you flip the numbers and finish with 10 Mike Tyson and 1 IW Squats.  

Still time left, so let’s do a quick 4 corner escalator using the entire tennis court area. First corner 10 Diamond Merkins.  2nd corner 10 Diamond Merkins, 20 Jump Lunges.  3rd corner 10 DM, 20 JL, 30 Peter Parker’s. 4th corner 10 DM, 20 JL, 30 PP, 40 CDD

With some time still left, mosey back to sideline of first tennis court. Exercise called here is Rugby Sprints.  Call out an exercise, pax perform exercise until I call out go.  Then it’s sprint width of 2 courts, sprint back, then walk.  I called 4 different ab exercises.

Head back to COT.  Still with a couple minutes to go, Slaw had a great idea.  Might as well finish it off with a Slaughter Stopper!!  20 more Burpees to finish it off.  Good work men!!

Announcement

Prayer Request

Nameorama

Honor to lead today men.

Sister Act