SLIM SHADY

So it was a big day for Folsom, we had an out of towner coming. He goes by the name Slim Shady and he had been to Folsom once before so YHC invited him back… anyway enough about that. Sparky, Hacksaw and Bed Pan were going to put some road work in to train for their 1/2 coming up. ( y’all are going to crush it!”. 6:30 hit and YHC took control of the crowd and with two FNG’s I went through the 5 core principles of F3. Then started with a Westside approved warm up.

WARM UP:

MNC’s ICx10

Monkey Humpers ICx10

Toy Soldiers ICx10

Merkins x10 OYO

Mouse out of the parking lot stopping at each light doing 10 Merkins 20 Squats 30 LBC’s

at the flag we did 3 Rounds of Mike Tyson’s x10 and 10 Freddie Mercuries count one leg

Caught the pledge then headed to the horse arena

4×4 Merkins up the steps and Dips IC x12

4×4 Merkins up the steps and Incline Merkins x10

Moseyed to the bottom parking lot

Dirty 11’s Burpees w/ 1 squat in the middle and BBSU’s

Indian Run back up the hill to the second light pole

then headed to the tennis court

Iron Hulks 9 Rounds

finished up with some Mary

Prayer Request:

Spackle’s grandmother, Westside’s mother-in-law, Big Pappy and his family, Sister Act and his family, Turtleman and his family, Whoopie and his family, Ozark and his family

Announcements:

50 miler, Snowbird Men’s Retreat, JJ 5k

Way to work hard this morning men!

“As the Father has loved me, so have I loved you. Abide in my love.”
‭‭John‬ ‭15:9‬ ‭ESV‬‬

Wichita out and on to the next one ole son