It’s Thursday and guess what. I’ve got the Q once again at Folsom at the Site Q’s request. Guess what else It’s raining again this place is starting to feel way I’d imagine Seattle WA feels like. No wonder it’s so crazy out there huh. Anyway there’s 7 of us here ready to put in some work. We mustered in the lower shelter as I didn’t want to do any running due to the weather and a nagging foot problem that I’ve been dealing with for a few weeks now. We start the warmup it went like this.
- 20 SSH IC
- 5 Mike Tyson’s
- 1 Low Slow Pause Squat/Stretch at bottom
- 20 Munkey Humppers IC
- Lower Body Stretching followed by Upper Body Stretching
Rinse repeat for a total of 2 rounds. Now during this warmup which was not very intense, someone whom is going to remain anonymous only because I really ain’t sure who did it evidently dropped a deuce. They didn’t break wind, they didn’t pass gas, they didn’t do a little toot. No they shat themselves. It was bad. I had to remove myself before yakking all over myself. Touché whoever you are. I guess we all could say that was a $h*tty warmup.
After getting my bearings back together we got back to work with a little Triple Nickel that consisted of Pull-ups, Dips, and since there was no running we did Box Squats.
That felt great so we did another Triple Nickel with HR Mike Tyson’s and 5 Strict Step-ups per leg.
Now that we’ve got the upper and lower body warmed up and ready to go let’s focus on the core. We hit 3 rounds of Big Boys, Flutters and crunches.
Next we did some mobility and strength work. We did a lot more stretching followed by 10 Temp Squats and then 10 Tempo Merkins. (3 count down, 10 count at the bottom, return to the top that’s 1 rep) When we finished up with the last rep GearWrench noticed some bat turds near his face on the ground while getting up and then he noticed a tiny Shiitake Mushroom shaped dry spot inside the middle of what was hopefully a sweat stained thong shaped spot on the cement floor. Now a normal man would maybe be ashamed of himself but no not GearWrench he was very proud. Heck he’s the one who pointed it out to everyone and wanted it put down as the name of this BB. It’s the little things in life I guess. Literally like little.
Now for the final push my friends 30 sec. of work and 30 sec. of recovery. Went well so we did another round with 30 sec. of work and 15 sec. of recovery this go round. Work was as follows.
- SSH
- Lunges
- Merkins
- Burpees
- Imperial Walkers
- Squats
Thats Time Men.
COT
Announcements: 2/11 Folsom Nationals (Bring Your Pushing Rocks Team)
3/4 Extinction Run or The Rooster which ever you want to go to.
Prayers: Wichita’s Family, Huckleberry and his family, Turtleman, Big Pappy, RoundUp and family, My immediate and extended famil. I’m sure there’s many more that I am forgetting so I’ll leave it like this. Pray for each other, our families, our friends, our teammates at work, our government, our Churches etc… like your life depends on it.
Thanks to all who showed up and showed out today.