Month: September 2022 (Page 11 of 11)

7 men gathered at Folsom this AM including a FNG. I only had alittle while to improvise this Q while trying to coach softball last night due to someone’s last min vacation Q bail out (Roundup 👎🏼).  We hit the 5 core principles and Disclaimer then set off.

Warmup

15 SSH IC

10 Gravel Picker IC

10 Moroccan night clubs

10 Burpees

Everyone knows we were gonna hit the hill for a hour with Roundup so we at least paid a visit and got a mile and a half on the hill. Triple Nickel from top to bottom.

Mike Tyson’s and lunges (both legs=1)

Once the six is in mosey to animal control and grab a block and do these together as a group

5 Thrusters

10 Blockees

15 squats

20 tricep extensions

25 overhead presses

30 Curls

X2

Mosey to flag pole at AG center

Catch the pledge and do 22 Merkins in cadence for the vets

Round of cherry pickers from Sarlacc

Mosey back and at every light pole do 10 merkins and 5 big boys.

Circle up on your six, hold 6” and then write the alphabet with your feet together, keep your feet off the ground

Finish with some Mary Pax choice.

We let Sarlacc get one more round of cherry pickers then polished the workout off with 5 Kraken Burpees.

Carlos Gomez is our newest Pax and will be forever known as Jiffy

Announcements

JJ5k

October 8th convergence at Bulldog

Skating with mayor

Second F lunch coming up

Prayer requests

Stripers brother

Sarlaccs daughter

All the runners in around the crown (Chubs)

YHC with a second Q for the week, calling it Tabata Tuesday.

Pledge and warmup, and now for The Thang!

10 Minute Tabata: 45 sec of work, 15 sec of rest, 10 exercises, 3 rounds total, Pax choice of coupon or not.

Exercises called were halos, around the worlds, goblet squats, kettlebell swings, curls, chest press, triceps extension, bent rows, calf raises, and burpees.

After each tabata portion, a slow mosey around the lot with some Mary.

On the third tabata round, YHC offered an Omaha on the burpees. No time for a Lot Mosey, and time was called.

Announcements: CSAUP, Iron Pax sign ups, someone gained respect on the 24th (Tube, cough cough, Tube!!!)

Prayer requests: BOS and family, Tesla and Family, Courtney (Ball Joint’s friend)

YHC took us out.

It was an honor to lead. -Orangeman

After the pledge and a warmup, we moseyed to the park for The Thang. It went something like this…

Big Boys, hand release merkins, Freddy mercs, and diamond merkins at the entrance. Mosey some more to the back picnic shelter for the standard dips, derkins, and step ups. YHC found a nice long area for 11s with squats at one end and lunges (count one leg) at the other. Instead of just a mosey, Pax mixed it up with lunge walks, karaoke, high knees, etc. Another round of dips, derkins, and step ups were in order, then a painfully slow retreat back to the flag. There were some bear crawls and lunge walks interspersed with Pax called Mary. Flintstone gently nudged YHC with the time remaining, so a quick mosey finished us up.

Announcements: CSAUP relay, JJ 5K, Convergence… look ‘em up on Slack

Prayer requests: BOS and family, Tesla and family, EZ’s son, Simpson family, and Roscoe’s neighbor.

YHC took us out.

It was an honor to lead -Orangeman

P.S. be careful who you call for a 10 count (Roscoe). You may end up calling on another Pax who can count better.