50…..50…..50 – Intro of the Trump Wall

Even though my 50th birthday was May 30, today was the day we celebrated at Folsom.

Warm-Up:

Gravel pickers 25

Learning to Fly 25 ( new exercise I learned from F3 Island Coast guys)

Total exercises was 50

The Thang:

Mosey to flag pole stopping at each light pole (8) for

1 burpee, 5 merkins, 10 LBC’s

Pledge

Mosey to horse track to be introduced to the Trump Wall

Triple nickel with a twist:

10 Dips, 10 Rows, climb Trump Wall, 10 Merkins

Rinse and repeat 5 times = 50 of each exercise

Mosey to upper parking lot to do some 4 corners:

First corner: 30 LBC’s     20 Merkins

Second corner: 30 Flutters     20 Hand release Merkins

Third corner: 30 Freddie Mercury’s     20 Shoulder Taps

Fourth corner: 30 V-ups     20 Mike Tyson’s

Mosey to lower parking lot on left side at ballfields for more 4 corners:

First corner: 30 American Hammers     20 Burpees

Second corner: 30 Leg circles to right     20 Arm Air Press

Third corner: 30 Big Boy’s     20 CDD’s

Fourth corner: 30 Leg circles to left     20 Squats

Mosey to other parking lot at the shelters for more 4 corners:

First corner: 30 Mountain Climber’s     20 Diamond Merkins

Second corner: 30 Seated In and Out’s     20 Wide Arm Merkins

Third corner: 30 Count Plank     20 Hand Release Merkins

Fourth corner: 30 Superman’s     20 Merkins

Mosey to the start to finish up

3 rounds of my favorite Cherry Pickers

22 for the Vets

2 more rounds of Cherry Pickers

I then shared from John 17:4 “Do What God Called You To Do”

Announcements: Jacked up 5K tomorrow, Snowbirds

Prayer Request: Big Pappy, Sister Act, Ozark had a few concerning him

Sparky took us out.

It was a honor to lead this group of HIM’s today.

Sarlacc Out!!!