A workout on the fly!

8 of us showed up for my Q at Folsom this morning. I landed the king of Q’s again last month and I am trying to get it again for April so I ask Wichita for another Q at Folsom and to make a workout up on the fly I went for this right here:

Warm up

SSH 50 IC  10 Burpees

SSH 40 IC 9 Burpees

SSH 30 IC 8 Burpees

SSH 25 IC 7 Burpees

SSH 20 IC 6 Burpees

SSH 10 IC 5 Burpees

10 Burpees

Lets mosey to the stage!

We get to the hill right in front of the stage area for some dirty 11’s

Top of the hill Mike Tysons, Bear crawl down towards the stage to the sidewalk for 2 Burpees, sprint to the stage for squats.

Once we completed this we moseyed to the new and improved Folsom half pipe! So we all met I the bottom what I called the valley and we went took off to one side or the other for 50 merkins at the top run back through the valley to the other side for 40 merkins and worked our way down to 10 merkins. We met back in the valley all together for some

Shoulder taps 25IC

Merkins 25

Imperial Walker squats 10IC

Plank Jacks 25IC

We moseyed back to the start with 10 minutes to spare and we used it up on the handrail beside the playground. Everybody grabbed a piece of the rail while on their back for some LAT PULLS

Wide arm 10 reps

normal grip 10 reps

close grip 10 reps

We done this for 2 rounds

Get to the flag and done some core work to finish it off.

30 LBC IC

30 flutters IC

10 Peter Parkers IC

10 Parker Peters IC

Announcements

Convergence 17th @ Bulldog

PT test 24th @ Gashouse

F3 Dads this Saturday @ the AO of your choice to pick up trash fr 1 hour and fellowship

Prayer Request

Big Pappy

Sister Act

Youth

My Friend Austin

Each other

I took us out!

Thank you men for the opportunity to lead you guys through a another workout this morning. Im thankful for each of you guys and the fellowship we have at Folsom. Lets continue to grow and be that light for many people.

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