Long overdue was a trip north to Folsom. The Q schedule tends to stay full thanks to Ball Joint but finally the day came and I arrived with a minute to spare. Sparky and Round-up were limbering up for a run. Oompa and Pockets were already in the gloom logging miles. A veteran group gathered into a circular fashion. Beetle Bailey brought along two FNGs that stood shivering. Our Nantan’s mission to always be EH’ing is working quite well. I then tried to recall the 5 core principles – thanks to the PAX for helping me stumble through it. Heavy emphasis on being peer led, modify as needed, form over reps, etc. A few minutes in with little movement in the 35 degree cold and it was time to get warmed up.
Warm-up:
- Seal Jacks IC x 10
- Imperial Walkers IC x 10
- Toy Soldier IC x 10
- Side to Side Lunge IC x 10
- MNC’s IC x 10
- Arm Circles forward/backward, small then bigger
- I mis understood the PAX reference for “Cherry Pickers” and called Gravel Pickers IC x 10
It’s Folsom so prudent way to get the Pledge in is to mosey to the entrance. Along the way, stop at the light poles for 3 Merkins. Wichita and Gearwrench led the way, circling back for one of our FNG’s as the 6. Once we all arrived, headgear was off with hands over hearts paying tribute to our wonderful country. Now PAX choice: option A or option B? Several spoke out but Watt’s Up was emphatic to accept A. We’ll stay where we are for the escalating pyramid. Now stick with me, here is where it gets all “Short Sale – eee.”
- Round 1: 5 Burpees
- Round 2: 5 Burpees + 10 Squats (unofficially that’s 10 burpees in a row, but who’s counting?)
- Round 3: 5 Burpees + 10 Squat + 20 Mtn Climbers (count both legs)
- Round 4: 5 Burpees + 10 Squat + 20 Mtn Climbers + 40 Shoulder Taps (count both taps)
- Round 5: 5 Burpees + 10 Squat + 20 Mtn Climbers + 40 Shoulder Taps + 80 SSH’s
- take it back down…
- 40 Shoulder Taps + 20 Mtn Climbers + 10 Squat + 5 Burpees
- 20 Mtn Climbers + 10 Squat + 5 Burpees
- 10 Squat + 5 Burpees
- 5 Burpees
It did get a bit complicated at times. Sarlacc was nice enough to help Wichita count. Wichita politely suggested Sarlacc mind his business. Mumble Chatter was rolling but this is Folsom where sarcasm and bravado are the soup de jour. FNG Robert was pushing hard with the group. FNG Sammy was a little slow to get involved. I ask Sammy what was his favorite exercise in school? Jumping Jacks he responds. I share we call them Side-Straddle Hops so let’s go. Watt’s Up yells for 20 reps to get us an even 100 for the morning.
Let’s mosey down the hill to the tennis courts. I stroll along with Sammy to learn he’s from Rutherfordton and been in Dallas 8 months. His beard is beginning to grow – he’ll be fine.
Part II of the workout per the Weinke required groups of 4 but with 10 men, had to adjust that so three groups: two have three and one has four (don’t try to run that calculation, trust me). I did a home workout this week with stretch bands across my quads doing a series of side shuffles, back pedals, glute bridges and a bunch more. My ass was on fire. We rarely focus on our glutes which is why our legs can get so sore. Adding some band work when at home can benefit you in a lot of ways, including how your pants fit. Public service note complete.
- Group 1 runs a lap around the courts – this group is the timer for the other groups
- Group 2 puts stretch bands on their quads or at their ankles bends into a half squat and does side shuffles the width of the tennis courts until Group 1 returns
- Group 3 does 10 HR Merkins + 10 Burps rolling the sets until Group 1 returns
- Switch – each group did two circuits of each activity
- Activity 2:
- Group 1 runs a lap
- Group 2 uses the stretch bands, gets into a half squat and does backward shuffle the court and then forward shuffle (or does backward both ways – however the PAX wants to go)
- Group 3 does Jack Merkins (legs split out, lower down; raise up and legs come back to plank form) x 10 then roll into 10 Peter Parkers
- Switch – each group did two circuits of each activity
The time worked out well with less than 4 minutes to go. Don’t want to short-change anyone so on your six for Mary. I asked for complicated or simple – PAX chose complicated, so lets go with the Corkscrew IC x 10 followed by X Crunch IC x 10, LBCs IC x 10, and finish with American Hammers IC x 10.
COT: Prayers were shared for several folks that I’ll do my best to recall. Watt’s Up for a bunch of family stuff, Wichita, Westside, and Purple Haze’s respective mothers going through stuff, FNG Robert asked for prayers for kids in school. Stogie shared a praise for a work friend making good progress to defeat cancer. My apologies if I missed something – check the prayer list and other bb’s. Announcements – relays coming up, Sargento’s weekend getaway still has available spots – see Nantan for details. Our FNG’s introduced themselves: Sammy Elliott likes wrestling and John Cena. His favorite move is not a compatible name so we went to move #2 – Power Bomb. Robert Stephenson is a landscaper and our remedial minds called out Hedgehog. Leave it to us to create affectionate names of endearment.
Moleskin: Life is full of different journeys. Last week I joined some brothers in Biloxi, MS to run a half marathon. It was officially my third race of this sort. I knew my training had not been as good as the previous two. I wrongly assumed because the course was flat, running the elevation in our area would compensate. I was sorely mistaken. As I walked to the starting line, the daunting task traveling 13.1 miles weighed like a wet blanket. The journey begins with the first step. So too does the job of the PAX. Hedgehog and Power Bomb began their F3 journey this morning. We’ve all been there, some more prepared than others. Today a baton was passed where the 6 graduated to the 5, or somewhere ahead. That is what is great about F3 – if you stick with the plan, progress will be made. The support is always there though the affection comes in different forms. Always be EH’ing – you may start at the 6 but soon enough you’ll be circling back.
Thanks for the opportunity to lead.