First Q at Folsom

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