• Post Type: Backblast
  • When: 06/11/2022
  • AO: Folsom
  • QIC: Sarlacc (R)
  • FNG's:
  • PAX: Wichita, Tonka, Volt, Big Pappy, Westside, Stogie, Bedpan, BallJoint, Shatner

It was my time to Q again at the greatest AO in F3 nation, Folsom.

Wichita showed a little early to help YHC with delivery of his 10 cut up pole sections from his collection.

BallJoint was the only one getting EC.

Clock strikes 6:30 and it’s time to begin.

Warm up:

11 – Gravel pickers IC

11 – Burpees

Moroccan Night clubs while I explain our next exercise.

The Thang:

11 light poles: at each do 1 burpee, 10 merkins, 22 shoulder taps

At the entrance to park we do 3 rounds of picking cherries


Mosey to the blocks, grab one and away to go to the hill opposite the triangle.

11’s on the hill

Blockies at the bottom, bear crawl to top, merkins at the top

3 rounds of picking cherries

Mosey with the block to the soccer field,

Four corners were set up with pole sections between corner 4 and 1

Corner 1 with block, 11 blockies, drop block, run a lap and pick up pole and farmer carries to first set of cones for 33 overhead press

farmer carry back to start and pick up block, rifle carry to Corner 2

Repeat above for each corner with different exercise

Corner 2 – 22 thrusters – pole section to second cones 66 squats

Corner 3 – 33 tricep extensions – pole section to third cones 99 on back chest press

Corner 4 – 44 curls – pole section to 4th cone framer carry there and back

3 rounds of picking cherries

back to flag


Many prayer requests

Sarlacc Out