Fitness, Fellowship, Faith

Day: April 27, 2022

Laying the Foundation

It’s Thursday and I got the Q at Folsom this morning and I’m jumping speed bumps and sliding in hot as usual. My alarm is sounding about the time I’m halfway down road to the lower parking lot. I look up from my cloud of dust to see these men already hitting up a warmup. I jumped out and ran in to hear some trash talk about we start at 0530.  I say it’s still 0530 Mayor says something about his GPS powered sun dial as we finish up the warmup.

I tell PAX to grab a block from the back of my truck and we’re going to partner up and line up at the shovel flag near the top of the parking lot to run some DORAcides. I run back to the truck myself to grab some cones to mark my stopping points for the sprints and burpees all the time still getting crap about how we start the workout at 0530 and how setup should have been performed before hand. So I give them the rundown and tell ‘em let’s get to work.


  • 100 Overhead Presses
  • 200 Curls
  • 300 Overhead Extensions

1 man works

1 man runs suicides and burpees at the 3 cones

Now that all worked up warmed up and the mumblechatter has slowed down a bit let’s build a strong foundation with these blocks just like a home builder would.

10 Incline Merkins on the block Rifle Cary to first cone. Rinse and repeat for a total of 5 rounds.

Grab your partner once again for some AMRAP sets and sprints.

1 man works

1 man runs

2 working sets and 2 running sets each round

Round 1

Wide arm Negative Merkins on the blocks. Place each hand on a separate block perform merkins chest dropping below the hands and in between the blocks. This causes lots of stress and stretching on the ol’ chest and triceps. It sucks.

Round 2

Block Squats on 2 blocks this way you cant cheat the rep. stack your block on your partners. (the short sides of course) This will make you squat down into a perfect parallel squat

Round 3

Big Boys plain and simple Big Boys no block assistance needed for these

Time for some more carries this time we start with 5 Blockies and 10 Block High Pulls then Rifle Cary to each cone Rinse Repeat for a total of 5 rounds back to the Shovel Flag.

Finisher Just for Grins and Giggles I have Sarlacc call out a round of his infamous Cherry Pickers. As soon as he finished  I called 10 Block swings. This was repeated for 2 more rounds.


Pledge, Prayers, Announcements

We ended with a circle of trust on our 6 on the blocks I pulled a word from my leadership devotional.

John 13:14 ESV If I then, your LORD and Teacher, have washed your feet, you also ought to wash one another’s feet.               As MEN WE are all called to LEAD! Not just leaders though we must be servant leaders we humble ourselves and show our loved ones, guys at work, friends at church etc… that we are willing to practice what we preach. This is one of the foundations of a true leader.

We used Blocks, our The Body, and The Word to build our foundation today. If there is a way to build and forge a strong and lasting foundation I don’t know it.

If I said these men were pushing the rock (block) this morning it would be a complete total understatement. Ya’ll picked up my slack this morning and I’m truly  thankful.









Folsom 4/19/2022

11 was the count at Folsom this morning!

Warm Up:  The usual

The Thang:

Mosey to bottom of parking lot.  Exercise called here:

Rack and Stack!

Start by running to set point for an exercise, then back to start and repeat that exercise.  Then go back to top for next exercise, then back to bottom to stack all exercises.  We ran from bottom of lot to driveway entrance of COT parking lot

10 Burpees at top, 10 Burpees at bottom

20 Lunges top, 10 Burpees, 20 Lunges at bottom

30 Merkins at top, 10 Burpees, 20 Lunges, 30 Merkins at bottom

40 Big Boys at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB at bottom

50 Squats at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB, 50 Squats at bottom.


Go back to bottom of parking lot for some Route 66 w/ Bear Crawl.

First line do 1 Mike Tyson.  Bear Crawl 2 spaces, then 2 Mike Tyson’s.  Bear Crawl 2 spaces then do 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s at last line .  That sucked bad!

Finished the workout with a round of Mary. Time!



Prayer Request





Downtown 4/1/2022

14 men Downtown for a lil April Fools beat down!

Warm Up

The Thang:

Mosey towards Franklin stopping at the corner of South St and Franklin. Gonna use a block of downtown for the first exercise routine.
4 Corner Escalator BLIMPS!
Start of with an exercise at each of the 4 corners.  Then move to the next exercise at each corner and so on. Went like this:

B – 10 Burpees at each corner

L – 15 LBCs at each corner

I – 20 Iron Mikes(jump lunge) at each corner

M – 25 Merkins at each corner

P – 30 Plano Jacks at each corner

S – 35 Seal Jacks at each corner


Time running low, we moseyed back towards flag. Stopping at 3 light poles along the way for 5 Mike Tyson’s, 10 Big Boys, 15 Squats at each pole.   Mosey back to flag and finish out the workout with 10 Burpees!



Prayer Request



Appreciate the chance to lead today!


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