Day: October 20, 2020

12 men at Folsom this morning.  No FNGs, let’s roll!!

Warm-up:

10 Burpees

The Thang:

Mosey towards flag pole.  Stopping at 5 light poles on the way up.

Exercises at each pole:

5 Burpees

10 Hand Release Merkins

15 Jump Lunges

Knock out the pledge.  Mosey to the parking lot across from building. Line up on the curb facing the parking lot.  Exercise called is Dirty 11’s!!  Normal 11s workout but adding an exercise in the middle.  Exercise in the middle is 2 Burpees each time you get to the island. 10 Mike Tyson’s, 2 Burpees in middle, 1 Imperial Walker Squat, 2 Burpees in middle on way back.  Then 9 Mike Tyson’s, 2 Burpees, 2 IW Squats, 2 Burpees.  Continue this until you finish with 1 Mike Tyson, 2 Burpees, 10 IW Squats, 2 Burpees. Great work on this men. When you got finished, pax were told to fall in and finish with the six!!

Still time remaining. We gathered in the upper corner of the parking lot.  4 corner Escalator is called.  Start with 10 Merkins.  Mosey to 2nd corner of lot for 10 Merkins, 20 Jump Squats.  Go to 3rd corner for 10 Merkins, 20 Jump Squats, 30 Mountain Climbers (count right side).  Go to last corner for 10 Merkins, 20 Jump Squats, 30 MC, 40 American Hammers (count right side).

Time getting low, start our way back to the flag.  We stopped at the first 2 light poles for 5 Burpees, 10 HR Merkins, 15 Jump Lunges at each pole.  Didn’t have time to stop at anymore poles, so we moseyed straight back to the flag.  Time!!!

Announcements:

Convergence 10/31 at Martha’s

PT test at Gashouse on 11/14

Prayer Request

All pax battling injury, SA daughter

Nameorama

Appreciate the oppy to lead today.

Sister Act

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!

Warm-up:

Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back

On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!

Announcements

Prayer request

Nameorama

Honor to lead today.

Sister Act