Fitness, Fellowship, Faith

Day: August 16, 2022

Old School with Mary Kay Bags



Gravel pickers 15 IC


The Thang:

Bag work.

We split into 2 groups and each group worked to do 20lb kettle bag swings while one PAX did a 100lb farmers carry the length of the field.

20 presses, 20 curls, 20 dips, one lap around the field

Next round:

Squats with the 20lb bag while one pax shoulder carried 50lbs the length of the field.

20 presses, 20 curls, 20 dips, one lap around the field

Stealing Signals

It’s never fun the when the sweaty dude next to you calls out the exercise you had planned to lead, next.  It’s hard to quickly pull out another righteous exercise when you’re already tired and depleted of sharp thought.  Tough titties.  Six shooters and heels to heaven aren’t that original anyway.  What is original, is the final callout by Orangeman on this morn.  It’s called the squat to merkin to jumping squat. He had us do 10 of those to end the onslaught of madness. Perfect choice.

Here how it went.


10 Merkins
10 Squats
15 LBCs
15 American Hammers
15 Mountain Climbers
20 Peter Parkers
25 Flutterkicks


20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins
2 Times


Calf Raises
10 Cruncy Frogs
20 Freddy Mercury

45 Seconds ON
Lawn Mowers
Goblet Squats
American Hammers
Mountain Climbers
Peter Parkers

Calf Raises
20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins


Announcements: F3 Dads, JJ 5k,
COT: Students, teachers, families, Sam Nisbet, Boss & Family

Last Day of Summer – Folsom Style

Today is the last day of Summer before kids go back to school. It’s also the last day I’ll be able to stay for a full workout during the week until next Summer (unless there’s a holiday or vacation). What better way to commemorate this than by running around a soccer field with a football (a semi-real one, not a soccer ball) and try to burn some calories in a different way.

The first time I played this game was with Swimmer. We ran around for 45 minutes and managed to somehow run the equivalent of a 5K. Now, I am fairly certain we did not do that this morning, but I think we still had some fun… and that was one of my two goals (1) Have Fun… 2) Burn as many calories doing it).

Warm Up:
20 Side Straddle Hops
15 Hillbillies
5 Burpees!

Tha Thang:

Mosey to the soccer field

Frisbee football with a small light up football… in the dark…
How hard could it be? Maybe I should have told them to tap the ball to light it up before throwing it.  ¯_(ツ)_/¯

On the way back to the COT we did:
– 20 Mountain Climbers in cadence
– 25 Merkins in cadence (or some semblance of arms out and lowering your body to the ground and back up if you were me, or one of the Pax that couldn’t stop laughing long enough to do some movement)
– 20 Flutter Kicks in cadence

Moseyed to the light at the entrance to the tennis court parking lot and repeated the same circuit.

Moseyed to the COT to finish up with some Mary.


– F3 Dads this weekend (20th) at the Yank
– Wednesday is 2nd F Lunch at Viva Tequilas in Gastonia (near Down Town)
– Sept 1th is the 50 miler CSAUP – Get on Slack to sign up
– Hot Tub Installation Party at Bed Pan’s house… he’ll let us know if needed.

Prayer Requests:
– Big Pappy
– Huck
– Linda Parker – Hacksaw’s Mother
– Huck
– Turtle Man
– Striper’s Brother
– GearWrench’s Brother
– Sarlaac’s Daughter
– Medicine Woman’s Cousin’s Family and His
– Achey Breaky’s Uncle and the Ryan Family (loss of Achey’s mentor and friend at his last job)

4 corners

The boot campers left after Gavel led the group in a warmup.  YHC decided to do an additional warm up.


15 Imperial Walkers IC

20 Squats OYO

5 Burpees

Fellowship mosey to corner of the bunker.  We used each corner for the workout this morning. We did two rounds of an excalator.

10 Merkins

20 Big Boys

30 Monkey Humpers

40 Mtn Climbers

We lunged walk the long side of the rectangle and bear crawled the short side.

With the escalator complete and back at the start we continued using the 4 corners for 2 rounds of

Corner 1

30 SSH

20 Squats

10 Merkins

Corner 2

30 Flutters

20 Reverse Lunges

10 Merkins

Corner 3

30 LBC

20 Burpees  (Round 2 Omaha to CDD)

10 Merkins

Corner 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

By this time, the PAX were concerned that they were so close to 200 Merkins that we gathered up our stuff and stopped along the way back to the Yank to complete the remaining 40 merkins to end up with 200 Merkins or 211 including Gavel’s warmup.   We arrived back to the Yank with time to spare, so we knocked out 5 Burpees, 20 Squats, then we did Flutters until time.

Gavel took us out with Pledge and COT.

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