Day: January 2, 2024

Well it is 1/2/24 and I can already see those resolutions getting flushed down the crapper. This was the first time in a long time that I could count all the PAX at Folsom on 1 hand. Hate to See It. But since there’s only 5 of us total here today my plans quickly changed as I recalled leaving 5 bags of rocks (not the kind you can pick up on Ransom St. but the pea gravel variety) in the bed of my truck. 5 bags 5 PAX. It’s like it was meant to be. After a quick disclaimer and warmup we grabbed up the bags and headed to the Tennis Courts for some fun. We ran through a tough little Push Pull Legs de-escalator – escalator style WOD that consisted of Squats, Merkins, Curls, Skull Crushers, Gorilla Rows, and Stiff Leg Deadlifts. Once all reps were done run to other end and back ready and  yourself for the next round. We started with 25/1 exercise to run ratio. That’s 25 reps each exercise and one trip down and back. Next round was 20/2. The next was 15/3. The next was 10/4 and the final was 5 reps and 1 recovery lap. This time being a light jog around the fence line. Now we’re all finished we grabbed the bags and put them up met back at the flag for about 3 min. of cooldown and recovery work before we got to the Pledge and COT.

Lots of Prayers and Praises To go Around

2nd F lunch 1/17 Whiskey Mill Gastonia

I’m a little slow this morning with the below freezing temps. I rolled in at 5:29 to see to Popo parked parallel in the parking lot. Hmm, never seen these guys before. Could they be here to get some? Naa, they’re just sharing some coffee and doughnuts. Spiderman is the only Him here! I guess it’s just the two of us. We start our warm ups and who shows up late for the party, Hunchbck, then two minutes later Sledge, Hey! We have a party! Let’s get it on!

We start with ABC’s, Freddy Mercury’s, LBC’s, R-LBC’s, CDD’s against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle.

Next up, Flutters, Heels to Heaven, Starfish, American Hammers, Plank Jacks against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle. 

Finally, let’s get in some legs. Squats, Step ups, Calf raises (inner/outer), Lunges, R-Lunges against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle.

With 1 minute left, we get in some Merkins to finish up. 

Announcements: Gashouse and PainLab will switch Q’s for a role reversal this Saturday.

Prayer request: Prayers for Hunchbacks dad and Turtleman.

Sledge took us out with prayer 🙏