Day: June 16, 2022

Disclaimer

Warmup

• SSH
• Don Qs
• Imperial Walkers
• Gravel Pickers
• Mountain Climbers

The Thang

Start mosey towards BB court and along the way, stop under train trestle for wall sits with O/H presses. Move on to BB court for some BLIMPS

• Burpees x5
• LBCs x 10
• Imperial Walkers x 15
• Merkins x 20
• Plank Jacks x 25
• Squats x 30

Start mosey back towards Main St but make another stop under trestle, or for today it was like a sauna (hot, humid, and hot & humid)

Hip Slappers x 12 I/C

Dirty Hookups x 12

Shoulder Taps x 12 I/C

Wall Sits with O/H Presses x 10 I/C

Rinse and repeat x2

Short mosey to upper parking lot behind shops for some partner work, Dora 1, 2, 3.

Partner 1 runs around building while partner 2 performs exercise then Partner 2 runs while Partner 1 performs exercise.

100 Merkins

200 Squats

300 Flutterkicks

Once complete, mosey to back alley along train tracks for some Zombie Walks

Finish up at Shovel Flag for some core; LBCs, more flutters, American Hammers, Nolen Ryans

The Pledge

COT

Announcements

Prayer Request/Praises

YHC closed us in prayer.

Breaker Breaker

Disclaimer

Warmup

• SSH
• Don Qs
• Gravel Pickers
• Burpees

The Thang:

Mosey to the baseball field  and back to upper parking lot

Goodies were placed in 10 parking spaces with a called exercise and # of reps. Each Pax finds a spot to start, complete the called exercise and reps, run around the parking lot and to the next exercise. Rinse and repeat AMRAP….

• Sandbag Bent Over Rows – 15X
• Large Coupon – O/H Presses x 15
• Kettlebell 35# – KB Swings x 20
• DB’s  – Curls 10x per arm
• Large Coupon  – Squats x15
• Merkins  – X20
• Large Coupon – Flutterkicks  w/holding  coupon x20
• American Hammers x 25
• Ruck Plate 30# – Reverse Lunges x 10 per leg
• Small KB – Tricep Extentions x 15

I think we all completed two rounds with 2.6 miles of running

Back to shovel flag for the pledge.

COT

Announcements

Prayer Request

YHC closed in prayer

Breaker Breaker

To change things up, I asked Roscoe to bearcrawl 20 feet before any runners can start running.
Because of his act of special trust and confidence in the Q, I hereby deem my backblast Pub Crawl.

Pledge.

Then we ran to Panera Bread down towards Franklin Blvd and back. Some fast. Some slow. Most somewhere in between. Some ran EC to the pub and back. Some ran over 5 miles. Some didn’t. All got better.

Announcements
F3 Dads Folsom 7am Saturday
PT test Gashouse 7am next Saturday

Prayer requests
Whoopie
Turtleman
Huck
Sargento
Defib friend
Roscoe friend
Those on IR
Those kind of off IR
Unspoken

YHC took us out.
Again, big shout out to Roscoe. BB could not have happened without you today!