• Post Type: Backblast
  • When: 12/26/2023
  • AO: Folsom
  • QIC: Wirenut
  • FNG's:
  • PAX: Dr Seuss, Wiki Leak, Mayor, Clutch, Pony Boy

Took a Q on short notice at Folsom this week. It was the day after Christmas so I figured I’d spread a little more Christmas Joy. I’m pulling in and Pony Boy was already warming errbody up. I knew I was cutting it close but I ended up being about 3 min. late sorry guys. But with the warmup out of the way I can put em straight to werk. We mosey down to the lower lot for a quick round of Tripple Nickel with Mike Tyson’s at bottom of the hill and Burpee Squat Holds at the top. If that sounds like a mouthful well it is and it’s way worse feeling than it sounds. Once finished with that we went into the lower Gazebo for 5 rounds 20 reps each of the following.

  • Derkins
  • Bulgurian Split Squats
  • Dips
  • Leg Lifts
  • SSH

We finished each round with some active recovery and stretching.

Once finished with the final round we headed back to the Flag stopping at each light pole on the way back to a random exercise at each.

10 Shoulder Taps at the 1st. 20 Heels on the Curb Sissy Squats at the 2nd. 30 Mountain Climbers at the 3rd. All exercises at the 4th.
Head to the flag for the Pledge and COT.

TIME

Thanks for the Hard Work Men

Pledge, Prayers, COT