Fitness, Fellowship, Faith

Day: March 11, 2021

What would SA Q?

It’s been a while since I’ve had the Q at Folsom “ the greatest AO EVER”, I wanted to give a good workout, so I thought what would Sister Act do? As much as he gets on my nerves… he does give a good beat down! I brought blocks and had Hacksaw bring a few because you never know how many are gonna show, I’m glad he did because we needed them! Thanks Hacksaw!
It went like this!

Warm up

SSH 10ic, Monkey Humpers 10ic, merkins 10ic!

Grab a block and head to the tennis courts!

Nasty 11s – Blockees on one side, Burpees on the other! This was a crowd pleaser!

Dora with blocks

100 triceps

200 Thusters

300 Curls

With 5 minutes to spare, we circled up for some Iron Hulks to finish things off!
Good work men!

Announcements… there were some

Prayer requests- James G., our teachers and children, each other, community

I had a good time leading this morning! These men are Beasts! Way to push the Rock!



It was a beautiful Tuesday at Midoriyama and the crowd was large.  It had been awhile since I had not only Q’ed but posted at Midoriyama.  If you are here to read about what the PAX did, sorry.  We all put in work!!  I’m here to discuss “Concentrica”….over the past couple of months I have started focusing on spending more time during the week with my M and daughter.  Most of you know that the M and I both are at work super early so I was only able to post in evenings on Tuesday and Thursday during the week.  I love F3 and I am so thankful for what it has done for me but I wanted to step back during the week and focus more on my family.  My king hasn’t slowed down, I just had to look at my priorities and adjust my schedule to put in work at different times and also allow my M to get her workout in too.  Before, I was selfish, just worried about myself, and wanted to post.  Now I am enjoying afternoon family walks, eating dinner as a family, etc.  but with this I rely heavily on my Whetstone and Shield Lock relationships.  We never know what life is going to bring you so we need to make sure that we have our priorities in order and don’t regret anything when the day is done.  I just wanted to share what’s going on in my life and make sure that each of us are focusing on the important things in our lives.

Thanks again for the opportunity to lead!!  It was awesome seeing each of you…until next time Pizza Man is OOOOUUUUUTTTTTT!!



New AO – March 27th

PT Test – April

Low and Slow

It’s cold and I’m still recovering from all the burpee beat downs these guys have been putting us through out here at Folsom this past week or so.

That being said I find myself at a crossroads. You see even though I’m tired and score we still gotta push that rock, so I’m going to go with a low impact and slow meaningful rep workout. So let’s get at it.


20 SSH, 10 Gravel Pickers, 20 Moroccan Nightclubs all in cadence

Turn to the Shovel Flag
Say the Pledge

Circuit 1

1 round of working sets then 15 seconds rest

Round 1
Lunges 5 per leg

Round 2                                                                             Lunges 5 per leg, 10 Mike Tysons

Round 3                                                                          Lunges 5 per leg, 10 Mike Tysons,            Mountain 15 per leg

Round 4                                                                            Lunges 5 per leg, 10 Mike Tysons,             Mountain Climbers 15 per leg, 20 Squats

Round 5
Lunges 5 per leg, 10 Mike Tysons,            Mountain Climbers 15 per leg, 20 Squats,          25 LBC’s

Round 6
Lunges 5 per leg, 10 Mike Tysons,
Mountain Climbers 15 per leg, 20 Squats,                 25 LBC’s, 30 flutters

Head to The Play Ground

Circuit 2

3 rounds 45 sec. work 15 sec. rest

Pull-Ups, Dips, Mericans

Mosey up to the Tennis Courts

Circuit 3

Repeat Circuit 1 but add in a Full Court Sprint between each round.

Circuit 4

Core Finisher
1 min. plank
1min. 6inches
1min. Heels to Heaven

Head to the Flag for COT

Prayers for Big Pappy and his family, Wichita’s work family and their teammates family, Stogie’s family, Westside’s grandmother, James Goudelock and his family, and SA and his family


I’m going to finish by saying great job to those of you guys who ran in The Strides of March event today.  I’m hoping that this was the only reason that there were only 7 HIMS out here grinding it out this morning at Folsom.

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