• Post Type: Backblast
  • When: 03/13/2021
  • AO: Folsom
  • QIC: Sister Act
  • FNG's:
  • PAX: Gold Digger, Montross, Bedpan, Sparky, Def Leppard, Gumby, Tater Hole, Blart, Sarlacc, Wichita, Stoagie, Beatle Bailey, Rabbit Ears, Ozark, Broke, Dr Seuss, Mayor, Ball Joint, Toe Pick, Big Pappy, Hacksaw, Nothin

Good group of men this morning.  Time to work!

Warm-Up:  Gravel Pickers, Hillbillies, 10 Burpees


The Thang:

Mosey to bottom parking lot.  Line up on first line facing uphill toward length of parking lot.  Start with 1 Mike Tyson.  Bear crawl 2 spaces, then   2 Mike Tyson’s.  Bear crawl 2 spaces, 3 Mike Tyson’s.  We continued all the way to 12 Mike Tyson’s at the end.  The plan was to go up to 15, but that sucked really bad.

Mosey over to pavilion.  Exercises called here;
Dips, Derkins, Step Ups

Start with 10(ic) of each, then 15(ic), 20(ic), 15(ic), 10(ic)


Mosey to tennis courts.  Line up on sideline facing courts,  Exercise called here is Blackjack.  Reps add up to 21. Start with 19 Merkins, run length of 2 courts for 2 Sit-ups, run back.  Then do 17 Merkins, run, 4 Sit-ups, run.  Continue until you finish with 1 Merkin, 20 Sit-ups.


Stay on courts for next exercise .  Do a little AMRAP routine. 5 exercises called, to be performed for 2 minutes each. Start with 10 Burpees, then sprint length of 1 court.  Then do 10 Burpees, sprint.  Do this from 0:00-2:00.  Then from 2:00-4:00 do 10 HR Merkins, sprint, 10 HR Merkins until time. From 4:00-6:00 do 10 Mountain Climbers and sprint.  6:00-8:00 do 10 Jump Lunges and sprint.  And finish out from 8:00-10:00 10 SSH and sprint.

Still with a little time to spare we did Burpee suicides.  Run length of 1 court and back for 1 Burpee. Run 2 courts and back for 2 Burpees.  Finish last one with run full 6 courts, and back for 6 Burpees.  Head back to COT.



Prayer request

Appreciate the chance to lead today. SYITG

Sister Act