• Post Type: Backblast
  • When: 11/04/2021
  • AO: Folsom
  • QIC: Round Up
  • FNG's:
  • PAX: Wichita, Sarlacc(R), Gearwrench, Ball joint, Stogie

Warm up

25 SSH IC

5 burpees

20 SSH IC

5 burpees

15 SSH IC

5 Burpees

10 SSH IC

5 burpees

 

Mosey to the courts and partner up!

Booyah Merkins to 10

1 Booyah Merkin then each partner run to each side of the courts and get two burpees.
Repeat until you you get to 10 booyah merkins.

circle up for some plank work!

10 plank jacks

10 merkins

20 plank jacks

10 diamond merkins

30 plank jacks

10 wide arm merkins

40 plank jacks

5 burpees

20 squats

5 burpees

15 imperial walker squats

5 burpees

10 jump lunges

mosey to the corner to rack and stack!!!

5 burpees

5 burpees, 10 squats

5 burpees, 10 squats, 20 mountain climbers

5 burpees, 10 squats, 20 mountain climbers, 40 shoulder taps

sprint to the last corner to finish this section of the workout!

mosey over to my favorite spot in Folsom THE HILL!!

we started out with Dora

50 mike Tyson’s

100 LBC

150 Merkins

We had 5-6 minutes left so we sprinted down the big hill to the bottom and caught 20 squats then a all out run up the hill back the start and caught 20 squats to finish up!

PLEDGE

Announcements
Extinction run Saturday
Blood drive next week
Christmas party December 11
Big Pappy needs wipes for ministry

Prayer Request
Big Pappy family
SA family
Achey
Kid that died in a car wreck
James Goudelock

I took us out.

thank you for opportunity to lead this morning! It was fun as usual. I’d like to see some of those guys that use to post at Folsom back out! Don’t let laziness take over! It takes effort EVERYDAY to be better so there is no excuse to not be there or at least somewhere getting better. Push yourself to the max!!

RoundUp