- Post Type: Backblast
- When: 02/12/2022
- AO: Folsom
- QIC: Boudin
- FNG's: Arc, Velvetta, Shatner
- PAX: Sarlack(R), Gear Wrench, Volt, Stogie, Hacksaw(R), Big Pappy, Ball joint, Bedpan, Tonka, Beetle Bailey, Achy Breaky
YHC showed up to Folsom to the PAX filtering in getting ready for the beat down on a beautiful morning.
Disclaimer
Pledge
5 Principles of F3
Warm up
SSH 15 IC
Imperial Walkers 15 IC
Merkins 10 IC
Gravel Pickers 10 IC
Squats 20 OYO
5 Burpees
Mosey down to the end of the lower parking lot.
Route 66
Merkins and Lunge Walk two parking spots. Mosey back to where we started
Route 66
Squats and bear crawl two parking spots.Mosey to Tennis Courts. Time for an escalator. Started at one corner of the tennis court complex. The exercise were 10 merkins, 20 Big Boys, 30 Pulsing Squats, 40 Mountain Combers count 1 leg. then mosey to next corner. At the first corner 10 Merkins, mosey down to second corner 10 Merkins, 20 Big Boys. Mosey down to the 3rd corner 10 Merkins, 20 Big Boys, 30 Pulsing Squats, mosey to the fourth corner 10 merkins, 20 Big Boys, 30 Pulsing, 40 Mountain Climbers. Mosey back to the start and plank for the six.
4 Corners with mosey inbetween corners
Corner 1
30 SSH
20 Squats
10 Merkins
Corner 2
30 Mountain Climbers
20 Lunges
10 Merkins
Corner 3
30 Monkey Humpers
20 Burpees
10 Merkins
Corner 4
30 Feddie Mercuries
20 Plank Jacks
10 Merkins
Dora 123- One partner worked while the other ran down and back on tennis courts
100 Merkins
200 Squats
300 Flutters (Count both legs)
While completing Dora YHC heard a train, so you guessed it 5 burpees for the train even tho the PAX said that is not a thing in NOGA.
Time for some core work TABATA style. 20 seconds of work 10 seconds of rest for 4 minutes
LBC
American Hammers
Flutters
Freddie Mercuries
Another mosey around the courts and back to the start where are charged Sarlacc with leading exercises until the 6 was in. He chose cherry pickers which seemed to be a big hit in NOGA. Time 8:00 am.
Annoucements
Prayer Request
Name o rama
I took us out in prayer.
Thanks for the opportunity to lead men. Welcome FNGs Arch, Velvetta, Shatner. SYITG
Leave a Reply