Fitness, Fellowship, Faith

Day: February 22, 2024

Folsom 8 year anniversary

I snagged my normal once a month Q at Folsom it happened to be the 22. I didn’t know the significance of the date then. Later Gearwrench informed me Folsoms 8 year anniversary was the 23. So I decided to celebrate folsoms birthday during my Q with Ponyboys blessing of course. Folsom is my home AO so I wanted to do this right. So I had the thought to reach out to past site Q’s to see what they’d like included in the workout to commemorate their time as site Q. I suggested a location,exercise,routine,or certain type of coupon. All replied with some good material. So all I had to do was figure out the details of how to squeeze everything into a 45 minute Q. So this is how that played out. We started without a proper warmup much to my dismay no time for that we warmed up with Wichita’s suggestion of 80 burpees in 8 minutes he really suggested 100 in 10 but I liked 8 better 😁.Everyone loves burpees at Folsom it’s in our DNA they groan but it’s just a cover up. Next up was Huckleberry’s suggestion Australian mtn climbers and rocky balboas at the amphitheater 3 sets of 8. Next we ran to the horse track Montross wanted to do some running 🤷‍♂️.There we did Balljoints thing rows and dips 3 sets 8 reps. Then ran to the block pile for sparkys 2 cents Blockees KB swings and curls 3 sets 8 reps. Next to the hill y’all know the one it’s killed anyone’s enthusiasm that’s ever done any work on it. This was Gearwrench and Ponyboys idea we ran it once short on time. Had to get to the tennis court for Freights pick route 36 merkins. Times up we didn’t have time to grind on anything but we covered a lot of ground and included all 8 Q’s ideas. Technically Freight wasn’t a site Q but he helped get things started and I wanted him included. Almost forgot we did a burden carry through it all took turns carrying a 35 pound bag of corn. Big pappy suggestion 👍. At first Pappy said no exercises stood out in his memory it was the relationships he built that he remembered. Which captures the essence Folsom. F3 for that matter it’s not just a workout. Which is part of why Folsom is so important to me. I told the guys I’ve been in F3 for about 4 years now and have gotten better physically but also as a man because of the fine men of F3 mostly at Folsom they come and go but leave there mark. I shared the verse Proverbs 27:17 as iron sharpens iron so one man sharpens another. This has happened at Folsom for me and many others I assume. So thanks to everyone that has contributed to keeping Folsom going the past 8 years I hope it continues to sharpen men for years to come. Bearded truck driving burpee doing crap talking solid strong Godly men that leave there mark.💪🏻

It’s a best practice to not be in the middle of the road if you can help it

11 HIM showed for a Sargento recovery Q. YHC must admit, it’s been quite a while since my last visit to TRB. It’s still awesome! This is what happened…

Brief disclaimer. Pledge of Allegiance. Warmup. Count off. Mosey

YHC remarked how beautiful the full moon looked on the horizon. Nice and orange.

Halt. The command was to do 5 reps of the named exercise at each light. Try not to get runned over. We switched exercises at each new street. In the spirit of recovery from Sunday’s ‘thon, YHC knew he needed to push the pace. It felt like I was flying but maybe I was just sore. Either way, I was out front the whole time.

The exercises (as best I recall) were:

  • Goofballs
  • Merkins
  • Big Boys
  • Plank Jacks
  • Peter Parkers (not to be confused with mountain climbers or Peter Parker merkins)
  • Monkey Humpers
  • LBCs
  • Mountain Climbers
  • something else

We got back in time for a couple minutes of Mary. We even had the good fortune that Mrs. Breaker Breaker arrived just as we had wrapped up, and it was her birthday, so of course we had to belt out a rousing version of the Happy Birthday song! Seuss would’ve been so proud. That was the end, no better way to wrap it up. YHC took us out. Thanks for the opportunity to lead men!

Announcements – Q school on the 2nd, Marriage conference at Living Hope Church Friday 1st and 2nd, clothes collection for Rice n Beans

Prayer Requests – Orangeman’s recovery, Hei Hei’s family and friend


Take a Powder…

5.30 sharp, Pledge, and a short description of the run route.  Two options this morning – one, we leave the parking lot, circle McDonald’s once only and come back to the parking lot of the Pub.  This was a route for those who ran even shorter last week and are incrementally increasing their distances.  You know who you are.

The other route, was the half Defib route forward, followed by the new Roscoe in reverse for the second half of our run.  Uphill the entire duration of the run.  Somehow we ended back at the same spot.  Also it should be noted the run was dead on 5 miles in length, despite some encouraging online classes in Map My Run.

All were accounted for, so we did announcements as part of the COT.  Closed out with prayer.

Take a Powder means – departing quickly, usually before something bad happens.

Announcements –

Donations of home furniture and such – see Roscoes Post on Slack

Extinction Run April 20, 10am

Q School March 2nd



Mr Hand made it back to F3

Holt Robinson


Cherie Berry

Breaker Breaker’s aunt

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