YHC had never been to Folsom, so YHC took a trip on Friday night to scope out the terrain and find some fun places to build a workout worthy of the Folsom PAX. YHC found one hill, then another hill, then another hill, and yet another hill. All of these were put to good use this morning.
25 SSH (IC), 10 Alarm Clocks, 10 Burpees, 20 Moroccan Night clubs (IC)
We headed out for a Bataan Death March around the pond, up the main road, towards the Police Dept, then down Sportsman Dr, continuing down the footpaths. (Bataan Death march = Indian Run with last guy dropping for 5 Burpees, then running hard to catch up to the pack). Montross and others found out that it’s good to get the first set out early, but that it doesn’t guarantee that will avoid your next set and run from being on a hill.
The PAX were thankful that “this was going to be the last hill”. At that point, YHC coordinator shared the good news that there were going to be many more opportunities later in the workout for more hills.
We circled around and went down into the lawn, at the base of a grassy hill. We then got ready for a set of exercises and hill sprints. Our exercises were 3 Burpees, 3 Ski abs, and 3 Knee Tuck/Jumps. Then we mosey’d up the hill should-to-shoulder for a short distance, until YHC yelled “Go!”, then we all sprinted up the hill to the soccer field fence. We mosey’d back down the hill, and repeated about 5 times.\
We mosey’d on the soccer field, for the next routine of Thirds. Run 1/3 of the field, then 10 Mike Tysons/10 Crunchy Frogs, then Lunge-Walk the second third, then 10 Mike Tysons/10 CrunchyFrogs, then Run the remainder. We repeated, changing the exercises to 10 Merkins/10 Big Boys, switching the Run to a Nur. Last set had us doing 10 Jump Squats/20 Flutter Kicks. The field was not at all dry when we arrived, but we sopped up some of the moisture with ourselves.
Then we moseyed to the bleachers on the field for the next routine. This time we knocked out BLIMPS with a run in between each letter/exercise, running across the field and up the little but steep hill to the Tennis Courts, and back to the bleachers. 5 Burpees, 10 Lunges, 15 Imp Walkers (IC), 20 Merkins (IC), 25 Plank Jacks (IC), and 30 Squats. We planked for the six in-between.
There were bleachers just sitting there, and 20 Dips seemed like a good idea, so we did those in cadence.
Next, we mosey’d down the path, past the amphitheater, past the pond, to the bottom of the hill, around the last pavilion, and back up the parking lot hill to the starting point for 6MOM.
Our 6MOM consisted of LBCs, Merkins, Heels-to-Heaven, Protractors, and two other exercises that I cannot recall, even though they took place just a few hours ago.
Watch the Amoeba Ruck in Belmont today, and join them afterwards at Primal Brewery (Balljoint posted at Folsom, and then went to the Amoeba Ruck – Beast!!)
Register for Grow Ruck – Aug 6-7
Register for the Red Cross’ Blood drive at TechWorks in Belmont search “F Three” on Red Cross website.
F3 dads First session June 19 at the Yank, other sessions in July/Aug
Big Pappy’s family health
Sister Act –
Montross’s M’s grandma
Montross’ sister’s pregnancy
Thanks to the Folsom PAX for the warm welcome and for a great breakfast at Country Kitchen!