• Post Type: Backblast
  • When: 09/22/2020
  • AO: Folsom
  • QIC: Montross
  • FNG's:
  • PAX: Kingpin, Sarlac, Westside, Bedpan, Achy Breaky, Flubber, Medicine Woman, Wichita, Volt

Few workouts capture the history and legacy of Folsom quite like this one. This takes me back to a simpler time..a time when I was one of the newer guys and it was practically guaranteed you’d see Roadie and Huck at Folsom on a Tuesday. You just had to be there to comprehend the greatness of the Folsom 5-Oner. Show to know, I suppose!

Though the exercises and format of this 5-Oner are completely different than the last one Q’d by Allen Tate, it shares the same ‘spur of the moment’ spirit. Also, it has the same name so there’s that. 10 men were at Folsom today for this Epic, Monumental, and Life Changing event!

Warmup: SSH 10 IC, Toy Soldiers 10 IC, stretching.

Thang: Let’s mosey. Not a lot of running today so we’ll make a quick dash to the park entrance – sub 8 minute pace (yeah, I can do that for a short run LOL). LBCs in cadence while we wait for the 6. Pledge our allegiance to America (greatest country in the world!) and mosey back to the parking lot.

I layout the 5-Oner and turn on my 90s rock playlist to set the mood! Spotify Playlist Link

Do 5 exercises for 1 minutes each – AMRAP. 15 seconds rest between each exercises, a 1 minutes rest after each cycle. Repeat 5 times.

  • Mountain Climbers
  • Merkins
  • Plank
  • Da Rhondas aka Monkey Humpers
  • Squats

We finished at exactly 6:15 so the timing workout out perfectly!

A few observations:
– Several of us realized we need more Merkin work at the CSAUP. We took care of that today.
– The new light in the parking lot is amazing. It helps to know people!
– The Def Leppard Merkin position is a good way to catch a quick rest mid-set.
– Da Rhondas get difficult about 45 seconds in. We’re not ready to quit our day jobs.
– Westide is a planking muthasucka.
– Volt’s dog is smart.
– Kingpin may start a fight among Mechanical Contractors.
– Plinko is Folsom’s favorite Price is Right game.
– It is called a Mountain Climber, not a Mountain Walker.

I took us out with a quick note from Sunday’s Sermon (I’m still EHing the pastor, BTW). We have all heard the phrase “Don’t worry, God won’t give you more than you can handle”. I have always heard that and was just like ‘yeah, of course’. Many people use 1 Corinthians 10:13 to back that up. However, that verse really says he won’t give you more TEMPTATION than you can handle. Quite different! If you look in 2 Corinthians 1:3-11, you’ll see it says he will give you more than you can handle but he will also be there to help you through it. As men, we all feel that need to carry the burdens of our work and families. It is our job and our responsibility, but let’s not forget that we are just men and we also need to lay those burdens at the feet of God and have faith he will help guide us through it!

Announcements: JJ5k Saturday (probably some type of workout there before the race, keep an eye on Slack and GroupMe, Mt Mitchell Hike Sunday. Many prayer requests today: Owensby family in Bessemer City, Sister Act and family, Montross’s aunt (cancer), guys on IR, those traveling for work (Wirenut and Wichita’s brother are helping restore power along the coast), Westside’s mother-in-law and his wife’s grandma, Wirenut’s mom. We have some things to be thankful as well: Restoring Hope re-opens this weekend, Newton and his family have recovered from COVID, and MW’s son had the greatest news of all…asking Jesus to be his Lord and Savior.

Thanks for putting in the work with me today’s fellas! Another great morning in the friendly confines of Folsom!

  • Montross aka T-Ron aka Site Q Emeritus PMFF