• Post Type: Backblast
  • When: 08/23/2022
  • AO: Folsom
  • QIC: Bed Pan
  • FNG's:
  • PAX: medicine woman, hacksaw, round up, Witchita, Purple Haze, sarlacc, Gearwrench, Beatle bailey , Montross, Spackle, Wire Nut, West Side, Volt, Stogie, Mayor,

This morning it was humid and foggy, time to get some sweat on.

No Disclaimer

warm ups included some monkey humpers as spackle pulled up and horrible form squats to greet Wire nut and to give him something to chew on for a minute.

pretty straight forward today 10 exercises 30 seconds of werk and 30 seconds of rest.

nur up the hill and karoke back.

Oh we did 5 burpees before each round.

3 Rounds.

High Knee(not hiney) flutters, merkins, crunchie frogs, CDD, High PLank, ski jacks, LBCs Overhead claps, Cork Screws,  We finished with some 11’s of squats and Star fish I omaha’d the 11s for time and called 5 more burpees at the end.

Thanks to all the men who posted this morning.


CSAUP 50 miler coming up. Sign up even if you dont run you will be a runner by the end.

F3 skate night coming up.

Prayer request, several.


The Bed Pan is full…