Day: October 5, 2023

I’ve been accused of sabotaging folks legs on the mornings of their 5k and 10K runs in the past. So with that being said I was going to let these guys go as Hard or Light as they want to today. It was a very simple warm-up due to the light nature of the first round of work to be completed on the track.

To the track we go stop at the gazebo for 5 HR Merkins. We then slow mosey to the first set of benches by the soccer field for 5 LBCs. We slow mosey to the far end of the track for 5 Jungle Boy Squats. We now head over to the second set of benches by the field for 5 Big Boys. Now head back to the starting point to rinse and repeat adding 5 reps to each exercise as we complete a lap until we reach a total of 25 reps. Then once we finish we’ll subtract 5 reps bringing it back down to the original 5 reps per exercise and if you finish early just keep doing rounds of 5 until time.

Simple enough if you want to be a hammer down, hawg head, stubborn as a mule, ultra elite, badd ass you can. Or if you want to use this as a warm-up for your run today no problem this one is a true you vs you workout.

It was Gumby, Slaw, and myself out here. To be honest I was surprised anyone was here for this one given the run later this morning. I took it a lot easier than the other 2 did. I think they lapped me 2 times but they did finish my last round with me pushing me through to the end. For that I thank you guys.

TIME

Pledge

COT

Pockets had the Q at Old School on this lovely Saturday morning.  Well as you can see by the title Pockets wasn’t here. That’s OK The Show Must Go On as they say. This is why I keep a Rolodex of workouts saved in my Google Drive. After a quick Warm-Up we were off to the Courthouse Square for a bunch exercises and a bunch of rounds of 4 corners. The werk went down as such we ran the 4 corners WOD stack’em and unstack’em style until we pretty much ran out of time.

• Round 1 – 5 Burpees at each corner
• Round 2 – R1+10 Lunges at each corner
• Round 3 – R1+R2+15 HR Merkins at each corner
• Round 4 – R1+R2+R3+20 Squats at each corner
• Round 5 – R1+R2+R3+R4+25 LBCs at each corner
• Round 6 – R1+R2+R3+R4+R5+30 Flutters at each corner

We Unstacked the rounds in reverse order until we were running low on time.

Back to the flag just in time to get the Pledge and COT

Several Saturdays ago Gumby brought the pain at Old School with a grinder of a workout. He hammered us with blocks and running and burpees oh my. Well I must have loved cause I added a little more block work and mashed all that crap up brought it to Folsom on this day in history. It went down like this.

The Exercises

• Thrusters
• Curls
• HR Merkins
• Goblet Squats
• OH Extensions
• Strict Front Raise

Buy in 5 burpees every round. 20 reps of each exercise first round followed by a lap around the tennis courts. Next round was 15 reps of each exercise followed by 2 laps. I believe ya’ll get the picture we kept this style until there were only 5 reps and finished with 5 laps around the courts.

Pledge

COT

We warmed up. We ran to McQuitter’s Wall. We did a lot of Jump Squats and Step-Ups at the wall and ran the hill beside it too many times to count. Once we finished all rounds here we ran around the block to the 4 way stop light and did several rounds low bar Pull-Ups paired with HR Merkins at the 4 way flashing light. That’s about all I can remember as I’ve slept a lot since then.

Pledge

COT

Gumby said score was three to one.
Close enough for YHC.
Fact #1
Genetics wins out. Luigi is a clone.
Fact #2
Bigfoot didn’t get his athletic ability from his dad.
Fact #3
Slaw is very aerodynamic when he pins his ears back.
Fact #4
Def Leppard never loses.
Fact #5
Burpees, Abe Vigodas, HR Merkins, LBCS,
SSH & Moroccan Night Clubs were all part of warmup.
Prayers
Gumby’s mom.
Wojo family member.
Turtleman.
Huck.
Others not spoken.

Good stuff to share. Brillo is a new sailor.

Announcements
F3 lunch.
Stanley Creek Massacre.
F4 trail run.
Beer ruck.
Half marathon ruck.
Christmastown 5k.
Christmas party.
Check listings for time and location.

Pledge.
YHC took us out.

Some Ran

Some Biked

Get Some

Mosey to back parking lot of old middle school where YHC parked car loaded with fun toys for all the PAX.

Warmup

The Thang:

PAX divides into four groups, with each group bringing their coupon to their designated corner. They perform the specified exercises 10 times at each corner before proceeding to the next one. However, before moving on to the next corner, they must bring their coupon to the center for 2 burpees, and then they can proceed to the next corner.

Corner 1

O/H press

Bend over rows

Corner 2

Curls

Squats

Corner 3

Chest Presses

Flutter Kicks

Corner 4

Swings

Tricep ext

Center x2 blockees

Rinse and repeat for as many rounds as possible. I believe we completed about 6-7 rounds.

Mosey to The Yank

COT

Announcements

Prayer request

YHC closed us in prayer

Breaker Breaker

Disclaimer

Warmup

Don Qs

Gravel pickers

SSH

Elbow planks – 60 seconds

Side planks – 30 secs each side

Bridge lifts per leg

Tesla special

Mountain Climbers

Mosey to tennis courts, along the way, stop at Legion Post for the pledge.

Station 1 – 30xToe Taps

Station 2 – L-Drill

Station 3 – Cross-over Jumps x 30

Station 4 – Single Leg Sprinter Jumps x 8 per leg

Station 5 – Side Lunges 10x each side

Station 6 – 40x SSH

Station 7 – Butt Kicks across courts, high knees coming back

Station 8 – suicides had court

Station 9 – Karaoke across court

Station 10 – 5 Burpees

Rinse and repeat until Q calls time

Disclaimer

Maybelline was scheduled to Q this morning, however he wasn’t feeling well and put out on Slack Monday afternoon asking if anyone would take the Q for him. After several hours and no PAX stepping up to lead, what does a good site Q do, he takes the lead. Well, YHC had planned to do some hill repeats as EC Tuesday morning but decided to get a few extra minutes of sleep and incorporate the hills into the workout.

It’s 5:30am and time to put in the work!

Disclaimer

The Pledge

Warmup

The Thang

Mosey down to lower school entrance by Lakewood Drive for some Triple Nickle Hill work

At bottom of hill, 5xSSH, run to top of hill for 5xHRMs, rinse and repeat 5x. That is a long hill!

Mosey back down to the round about in front of school for a round of various called exercises and then up to the school for some more.

Back to shovel flag for COT

Announcements

Prayer requests

YHC closed us in prayer.

Breaker Breaker

We rucked and modified burpees. A little Mary at the end.