Day: April 25, 2023

5:30 hits and we have 12 PAX ready for a beating from the great north land of beards and trucks (that’s Folsom for you city slickers).

The Warm up:

SSH IC x 3 (that’s enough, lets’ get to work)

The Thang:

Using selected light poles, 12 stops were in place from the COT location to the entrance to the school.

The Work:

Grab a coupon out of YHC’s truck and Breaker’s truck and head to first light pole. Do 10 curls and 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 12 spots. Pick up the 6 and we circle up at entrance to school for 3 rounds of Cherry picking. Now time to go back, however this time exercise was 10 chest press with block and 5 hand release merkins. Running out of time and had to Omaha. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional on Fearless around Hebrews 11:1 “Now faith is the substance of things hoped for, the evidence of things not seen.”

COT:

April 29: Convergence at Midoriyama at 7

Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck

Sarlacc Out!!

I was originally slated to Q on 4/20. However, I remembered the morning before that I needed to drop my son off at 6:00 am for a school trip to Williamsburg. MW was gracious enough to swap with me. I asked and GroupMe overwhelmingly agreed I should bring my 420 playlist and weinke to Folsom on Tuesday. I showed up at about 5:29 am with my weinke and speaker in hand. Gearwrench looked worried as I pulled in and jumped out of the truck, but here I am baby!

I start off the playlist with “Weed With Willie” – something low key for the warmup as we get going. Before we get to work, a little about 420. The term originated in San Rafael, CA. Despite many rumors, it isn’t a California penal code for possession, it didn’t originate from Bob Dylan, isn’t named after the anniversary of Bob Marley’s death, etc. A group of high school students called the “Waldos” started using the term in 1971. They were smokers and would meet at 4:20 to search for some rumored lost weed stash. They never found the weed, but the term stuck. One of the Waldos had a relative who was associated with the Grateful Dead. The Dead picked up on the term, which resulted in High Times writing about it and the term stuck.

The PAX were getting restless. Sister Act is here and you know he has no time for idle chit-chat. Let’s warmup – 20 SSH IC and a few Broga poses – Yoga is the “hippiest” of exercises so it seemed appropriate. Inhale. Exhale. Just got an ounce in the mail. Let’s mosey to lower parking lot

4 corners – 20 flutters, 20 squats, 20 big boys, 20 Peter Parker Merkins. Pretty obvious why we did this, right? Shoutout to Maybelline for reminding me of the PP Merkins. In fact, someone commented “this is some Maybelline stuff”. Yep. Hits From the Bong and Smoke Two Joints were well received, but I Got 5 On It was probably the crowd favorite. That being said, Volt didn’t seem impressed.

Back to starting parking lot entrance

4:20s
4 burpees at the bottom, run up the hill and do 20 reps. Back down the hill, repeat for 4 sets of each exercise.
– curls
– overhead press

A few classics were played, but Mary Jane by Rick James (B!tch) was probably the best joint (see what I did there) playing as we ran the hills. Gin and Juice by The Gourds was pretty solid. Very appropriate for Folsom.

Time was running low so I gather everyone in the block parking lot for 4 sets of 20 bent over rows.

On your 6 for a little Twenty-Twin-Twin
20 Freddie Mercs (I don’t know if Freddie smoke, but I’ll assume he did)
20 Dying Cockroaches (if you ever smoked, you know about roaches)
20 LBCs (speaks for itself…the LBC taught us all about weed)

Still DRE was nice, but Gin and Juice (the Snoop version) hit as we kicked off LBCs…can’t time it any better than that. Gearzark asked if I timed it that perfectly. I can’t lie, I got a little lucky on that.

Back to the blocks for:
– 20 kb swings (Omaha to 1 set because my back was hurting me)
– 20 tricep extensions
– 20 squats
– 20 tricep extensions
– 20 squats

Return your blocks and mosey back to the start. I called time as Afroman came on (that was planned).

If you want to check out the full playlist (or steal it for next year), go to Spotify and search “F3 420”. Also, if you search for F3, you’ll find several playlists I’ve made through the years.

Prayer requests: Kelly Bird, Ratchet & family, Huck, Speed For Need. YHC took us out in prayer.

Thanks guys for coming out this morning and letting me lead. Hopefully I brought something a little entertaining and challenging for you all (I think 2 miles of hill running is a pretty good challenge IMO). I got a little scattered as my 4:20s were running a little longer than expected, but we pulled it together. After a year of struggling with foot and ankle problems, I’m feeling pretty good here in 2023. I’ve been pushing to post 4 days a week consistently since February-ish and I can tell it’s starting to payoff. Thanks to you all for the encouragement along the way!

Here comes El Toro, Nutria , then Timeframe making it just in the nick of time. I’m feeling a little stiff, so let get some warm ups in first. I’ve fartsacked a lot the last 2 weeks and I am paying for it now. It is amazing what a few days off feels like. We started with legs. What do they say, friends don’t let friends miss leg day.

For one minute: squats, step-ups, lunges, inner calf raises, then outer calf raises. Grab your coupon let’s rifle carry to  one end of the parking lot and curl it coming back. Rinse & Repeat

For one minute: ABC’s, SBC’s, LBC’s, R-LBC’s, CDD’s. Grab your coupon “you pick” to  one end of the parking lot and back. Rinse & Repeat

For one minute: flutters, heels to Heaven, starfish, American hammers, plank jack. Grab your coupon let’s rifle carry to  one end of the parking lot and curl it coming back. Rinse & Repeat

Good workout men! I’ve gained my weight back since Pushing Rocks and I aint happy about it. Need to add more AO’s to my diet. 

Announcements: Convergence @ Midoriyama this Saturday @7am  

Prayer requests: Nutria’s dad is having cataract surgery, his neighbor’s dad has a brain tumor, and Nutria’s two daughters are getting confirmed tomorrow. Tube’s M’s kidney stones and migraines.