Day: January 31, 2023

8 PAX met up in the gloom at the Sandlot yesterday for a beatdown lead by YHC. This is what I remember

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Headcount, mosey to Martha’s

Set 1

Every second island on the way to the shelter

10 x Mike Tyson’s

10 x Something else

10 x Something else

Set 2 starting at shelter 

10 Derkins

10 Oblique crunches R & L

10 Superman pull-ups

4 rounds, mosey around 3rd light pole from shelter between rounds

Set 3

Peter Parker Merkins

Lunges

Hillbillies   

4 rounds, mosey around 3rd light pole from shelter between rounds

Set 4 l

10 CDD’s changed it to dips after war set

10 Squats

20 Imperial walkers

Nur around second light pole back to shelter

Bonus round

Burpees(I think, got off course a little)

Nur around second light pole over to bathrooms for wall work.

Wall work

2 x 12 IC Hip Slappers

1 x 10 IC Dirty Hookups

2x 30 seconds Squat holds

Mosey back to start, 1 burpee per light pole.

COT

Announcements

Folsom nationals Feb 11th all other AO’s closed.

Report weights Jan 31st

Extinction run March 4th

Prayers

Flintstone dad – prayers for good news from his biopsy

Tesla and Jane Fonda – prayers for strength in their upcoming discussions

Tiger- mom getting results of biopsy

Praise- Tooth fairy- daughter is doing well

Defib- prayers for comfort for him and the family of his friend who passed.

Special prayers for all F3 men that they might lead their families with discernment and strength.

It’s an honor to lead, thank you for the opportunity gentlemen!

-Maybelline

Decent weather for the last day of January. Overcast and high 50’s.

Wound up with six pax plus YHC.

All well seasoned veterans so only disclaimer was: modify as needed and don’t get hurt.

Pledge.

Warm up
1 flying squirrel
10 grass picker
2 flying squirrels
10 Abe Vigoda
3 flying squirrels
10 Moroccan Night Clubs

Let’s get after it.
Mosey a bit 10 ssh
Mosey a bit 10 ssh + 10 Peter Parker
Mosey a bit 10 ssh, 10 Peter Parker + 10 hip slappers
Mosey a bit 10 ssh, 10 Peter Parker, 10 hipslappers + 20 LBC
Mosey a bit 10 ssh, 10 Peter Parker, 10 hipslappers, 20 LBC + 20 low slow squat
Mosey a bit, 10 ssh, 10 Peter Parker, 10 hipslappers, 20 LBC, 20 low slow squats + 30 flutters
Mosey a bit, 10 ssh, 10 Peter Parker, 10 hipslappers, 20 LBC, 20 low slow squats, 30 flutters + 15 American Hammers
Mosey some more and reverse the curse back to 1 flying squirrel

Six years ago YHC had my VQ.

Six plus years ago YHC got mentioned in a BB as a future EH.

May the 4th Be With You

Announcements
Winter National Convergence

Defib at Gashouse Saturday with discussion about Heart disease.

Extinction Run

Prayers
Huck
Wirenut family
Haze family
Montross family
Gumby family
Radar sister
Others

YHC took us out.

16 men gathered at a foggy Folsom this am for a bootcamp I called the Folsom Buffet. Very simple 8 exercises that you can get as much of as you want.

Warmup

5 Side straddle hops

1 Burpee

Mosey to the block pile and carry your block to the top of Roundups Hill.  The work was listed in rounds.

Round1-  10 Blockees at the top, 10 Burpees bottom
Round 2- 20 Thrusters top, 20 Squats at the bottom
Round 3- 30 tricep extension top, 30 merkins bottom Round 4- 40 Curls top, 40 Hillbillies at bottom

Rinse and repeat til time. The hill itself down and back is right at a 1/4 mile. So most guys got a couple miles in with alittle elevation.

Rifle carry the blocks back, mosey to the flag and grab the pledge.

10 burpees to get us to time.

announcements
Convergence at Folsom 2/11

Extinction run

Prayer requests

Huck, Turtleman, Big Pappy, Crop Duster’s friend, Wirenuts family, Termite, Ozark’s nieces, little girl at Pallbearers church, Toothfairys 2.0