Fitness, Fellowship, Faith

Day: August 24, 2022

Give em what they want

YHC showed up about 10 minutes before start time with the early guys already in the shade by the turd shack. We shot the breeze for a few minutes until it was time to go. We had a cotter out today, Billy Ray who is Quiche’s son. I knew he was coming so I put together a music focused beatdown. This is what happened…

Pledge of Allegiance

Circle up for a warmup of 5 burpees because there was already some complaining going on and asking for this and that. It was at this point that the decision was made. Give em what they want. Ultimate!

Wojo was asked to retrieve the frisbee and we moseyed toward the soccer fields. Catch the 6 before we got into some music number trivia. There was a claim that all of my facts were wrong and all I could do is blame it on the correctness of the Google search.

Triple Nickel – On one side of the field we did 5 burpees, run to the other side and do 5 big boy situps. We did this 5 times.

When we finished this, it was back to the music number facts and questions, mainly directed at Billy Ray. He didn’t know any of the numbers so we did some more exercises to make sure we were properly warmed up before we got to The Thang.

Ultimate Frisbee!!!

We counted off and split up the teams. Basically, team Sargento dominated the momentum and scoring but there was some great hustle put forth by everyone. The fresh out of college whippersnapper Billy Ray really surprised the guys by showing off some prolific Ultimate skills despite his assumed out of shapedness. Goes to show, don’t judge a book by it’s cover. In the end the scoreboard showed this result.

Team Sargento – at least 10

Team Other Guys – not as many as Team Sargento

We moseyed back to start, did the namorama and hung out chatting some more because that’s what we do.

Announcements – PT Test Saturday, 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, Convergence 10/8

Prayer Requests – BOS, Huck, Oompa’s injury & healing, Billy Ray’s visa approval

Thanks for playing guys. Aye!

Folsom 8/6/2022

Nice to have a large crowd at Folsom this morning. Lots of work was performed, and here is a sample of things we did.

Triple Nickel on the hill on walking trail.   That stupid hill is terrible!,

Killer “Bs” routine on tennis courts!  This was an Iron Pax Challenge workout from several years ago, and it’s terrible.  The IPC version was for 5 rounds, but this one was for 3 Rounds!  Still sucked.

11s on the tennis court!

Route 66 Bear Crawl Mike Tyson’s.  This is my go to routine at Folsom and it never disappoints!!

Appreciate the chance to Q!


Midoriyama 8/4/2022

10 on typical hot summers day at Midoriyama!

Warm Up:  The usual

The Thang:

Mosey up main road towards soccer field. Stop at first light pole for 2 Mike Tyson’s.  Mosey to next light pole for 4 Mike Tyson’s. Continue stopping at each pole on right adding 2 rep at each pole. Finished last pole with 10 Mike Tyson’s.  Head to small soccer field on right.

4 corner escalator on the soccer field. First corner 5 Burpees.  Second corner 5 Burpees, 10 Hand Release Merkins.  3rd corner 5 Burpees, 10 HR Merkins, 20 Mountain Climbers.  Last corner 5 Burpees, 10 HR Merkins, 20 MC, 40 Seal Jacks.

Stay at the corner we just finished and next exercise routine is called on the hill behind soccer field.  Triple Nickel.  5 Big Boys at bottom, Nur up hill for 5 Jump Lunges, back down.  Do this for a total of 5 Rounds.

Next it’s time to go back down the 4 Corners.  Start with 40 Seal Jacks, 20 MC, 10 HR Merkins, 5 Burpees.  Next corner 20 MC, 10 HR Merkins, 5 Burpees.  Next is 10 HR Merkins, 5 Burpees.  Last corner is 5 Burpees.

Head back towards flag stopping at light pole on left for 10 Mike Tyson’s.  Next pole is 8 Mike Tyson’s.  Continue this dropping 2 reps each pole to finish with  2 Mike Tyson’s at last pole.  Mosey over to bleachers at horseshoe pit.  3 rounds of exercises called here;

Round 1: 10 Dips, 10 Step Ups, 10 Derkins

Round 2: 15 Dips, 15 Step Ups, 15 Derkins

Round 3: 20 Dips, 20 Step Ups, 20 Derkins

Finish with some Mary!  Time

It was a hot one today, nice push men.  Midoriyama is a rare post with my work schedule, so I appreciated the opportunity to Q!





Track Time at Ricky Bobby

9 PAX in total at The Ricky Bobby this morning. Since the AO is named after a racing movie, we might as well spend our time on the track. Two PAX took off on a Whetstone run and the rest headed to the track after a quick warmup.


4 rounds of the following

50 LBC’s

40 Squats

30 Merkins

20 American Hammers

10 Burpee’s

Run a lap


Next up was some Dora 1-2-3-4

One partner runs the field while the other works.

100 Step Ups

200 Dips

300 Mountain Climbers

400 SSH


Just enough time left for another lap around the track followed by 3 minutes of Mary.



PT test this Saturday at Gashouse

Iron PAX next month (workouts on Thursday at Folsom and Saturday at Gashouse)

50 mile relay 9/10 – preblast and sign up are on Slack

Skating 9/17

JJ5K 9/24


Prayer Request



Tesla and family

BOS and family


YHC took us out.

I’m Broke

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