Day: May 7, 2024

Great morning to celebrate a Man who consistently post at Folsom you will see him at a Murph.

True to Volts nature in my best Drill Sargent voice “You dont say much but when you do it to the point”

I listed several famous people Born on this day. Then I said they all dont mean nothing compared to Volt.

Warm Up

The Thang: 5 merkins 5 LBCs per light.

Down and back 10 HR merks, 20 Lunges, 30 LBCS 40 Shoulder taps

start at ten add each lap. 5 Burpee buy in per lap. Being Volts bday I let him know he did not have to do the burpees.

He did them anyway.

11s Hillbillys and plank jacks

Over head presses while we fellowshipped mosey

headed back to the flag for some Mary and time.

Prayers for many friends and family members.

2nd F next Wednesday at Rays Smoke House

The Bed Pan is Full!

Knockout with a twist…Call it Nasty Knockout!

we set up 6 stations: tire flips, curls w/blocks, overhead press w/blocks, kettlebell swings, Alta’s balls, and Hill climbs w/weighted bags.

the object of the game was be the last man standing! If you knocked someone out, you sent them to a station to exercise for the rest of the game. Early in the game we realized we all needed to work on our jump shots… all of us except for Top Hat because this 54 yr old man was str8 wet with it! Respect 🫡… not one of us young studs wanted to shoot in front of him. He was knocking people out like LL Cool J’s mama told him to 💪🏽

In between rounds we racked and stacked a bunch of chest exercises. Blowing out those chest muscle’s definitely made it harder to shoot with any accuracy, although we didn’t need much help with our lack of accuracy 😮‍💨

(Round 1)5 burpees

(Round 2)5 burpees+10 merks

(Round 3)5 burpees+10 merks+15 Mike Tyson’s

(Round 4)5 burpees+10 marks+15 Mike Tyson’s +20 big boys

Final Disclaimer: Ocho is a cheater… his new F3 name is Dirty Ocho!

We rucked to Spectrum TV – no sign of Timeframe. Photo evidence available on request.