- 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
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