Folsom – ‘Cherryville’

YHC arrived for a little EC and Volt did too.

Clock strikes 0530 and time to get to work.

Great to see an old friend, Westside, back out in the gloom all swollen up for all the gym work he’s been doing

Warm-up:

Gravel Pickers IC x 10

Right over Left and stretch

Left over Right and stretch

Arm circles forward and backward

The Thang:

At each light pole plus split in the road total of 10

1 burpee, 10 merkins, 20 shoulder taps

Up to the park entrance

4 minutes of Cherry pickers

pledge

mosey to the horse track and the Trump Wall area

Triple nickel:

use the black handrail for back pull ups (5 wide arm, 5 regular, 5 close hand)

run to Trump Wall climb and 10 hand release merkins, climb down Trump Wall

do 10 dips on bleachers

Repeat above for 5 reps (Sarlacc Triple Nickel)

4 minutes of Cherry pickers

Volt and Stogie leave

Indian Run back to main parking lot (2 burpees for guy in back)

Circle up for Iron Hulk 1:4 ratio (1 merkin: 4 arm press)

We made it to 10, 10 merkins: 40 arm presses

4 minutes of Cherry pickers

Time Up

COT:

I spend time talking about the Whetstone and Shield Lock program and why it’s important and what it is.

Announcements:

The Retreat at Flat Rock, see Sargento, SMR needs runners see Haze

Prayer Requests:

Many mentioned see prayer channel on Slack

RoundUp took us out

I’m Sarlacc and I’m out