4 ran, 1 rucked and 1 did a bootcamp/running kinda thing. We talked about the empty tomb. The Resurrection is real! Thanks be to GOD!!!
Author: BallJoint (Page 1 of 8)
What is easter with out the easter bunny? well i dont know about a easter bunny, but guess what kind of bunny comes to Folsom??????
This was basicly watered down IPC week 4. IPC week 4 is what took out my back/sacrum for 6 months. I had to get back on the horse. Block work and Murder bunnys for 45 mins. It was great..
Also Bob the Builder showed up at 6:10 asking why nobody was at Poston park at 5:30…. we had a lesson in the difference in AM and PM.
SYITG
Balljoint
We had a little field trip to Jaggers Park (D-block) to play some ball. Pockets team won the first game to 11, Brokes team made an amazing comeback in the 2nd game with Volt making the game winning shot! (Now Volt had not hit the backboard or the rim in the first game). Gumby had 38 rebounds and 47 steals, everyone had fun and most got in a 5k. Ill try for better weather/court conditions next time.
SYITG
Balljoint
8 out on a crisp Wednesday morning to get a little better. Everyone ran, some harder and faster the others 🤷♂️.
Announcement:
Same as yesterday
Prayers:
Hall Family
Gavels Family
Fanie May Dad
Brokes 2.0
Teenagers
SYITG
Ball JOINT
Earlier this week I told Ponyboy if nobody else wanted Saturday I would take it. So Friday was nasty rainy, and it looked like it might continue into the morning so my original plan of cool stuff on the soccer field was axed in favor of a block beatdown in the Picnic Shelter. My latest Favorite Q … The Dirty BJ! I think I want to try and get a Dirty BJ at all the AOs…this maybe my new goal for 2024..stay tuned.
Warmup: 6:30 cirle up around the shovel flag in the bottom parking lot Normal stuff..taint strech, SSH, etc…
Thang: Mosey to the FFR(Ford F’n Ranger) and grab a block. Point of note the FFR was parked about half way-ish up the parking lot. Tote your block down to the Shelter.
First up a quick little warm up: triple nickel–use the picnic tables. 3 exercises, 5 rounds, 10 reps: Dirkins, Dips, Step ups.
Block work: Curls, Triceps, Rows, Squats, Block Merkins(one each side), WW3’s ..10 reps. Then mosey to the FFR grab another block and do 1 blockiee. come back and do 9 reps, mosey 2 blockiees, etc… Kinda of a combination of Sheldon Cooper and 11s I call it the Dirty BallJoint. I turn on the blue tooth speaker and we went to work. GearWrench didn’t like my Walen Jennings and Hank JR, so i had to turn it on the Rage Against the Machine channel. With just a few Minutes left we did some Mary&Carry from the shelter to carry our blocks back to the FFR.
Time!
Prayer Request:
Huck
Turtle Man
Injured Pax
Stogie’s eyeballs
Hall Family
Teenagers
Announcements:
Rice and Beans Tuesday 12th
Saturday 16th Food ruck @545 from the Yank(back in time for bootcamp)
April 13th Comunity Foundation Run/Speed-for-Need(see P.Haze)
April 20th Extinction run @ Primal Brewery
SA said it was stupid, Westside was sweating so I guess I did my job.
So apparently about a year and a half ago I agreed to Q Painlab 🤷♂️. I wanted to clown car to Apex to see the Dark Helmet Nantan ceremony but whatever.
Ok Lets do this!
Whooppee “Warmed up” everyone (Good thing there is Q School next weekend), and we split. PainLabers come with me.
Thang: Mosey over to picnic tables for a quick triple nickel. 3 exercises, 5 rounds, 10 reps
Dirkins, Dips, Step ups. ok NOW we are warmed up. mosey to the RANGER … Grab a Block…no you cant use your Dollar General Kettle Bell. Block work: Curls, Rows, Squats, Block Merkins(one each side), WW3’s ..10 reps. Then riffle carry your block to end of parking lot and do 1 blockiee. come back and do 9 reps, riffle carry 2 blockiees, etc… Kinda of a combination of cooper and 11s I call it the Dirty BallJoint. I turn on the blue tooth speaker and we went to work. Musical selection Varied from Hank Jr. , Chris Stapleton, Stevey Ray Vaugh, Rage Against the Machine and Beestie Boys. With just a few Minutes left we did some Mary&Carry and a round of Ring of Fire.
Time!
Prayer Request:
Huck
Turtle Man
Injured Pax
Breaker Breaker Family Member
Announcements:
Q School March 2nd @ Gashouse
April 13 Comunity Foundation Run/Speed-for-Need(see P.Haze)
Good group this morning! Shout out to Hermie pushing hard w/Tripple RESPECT!
Thanks Hunchback for letting(making) me Q . Try to do better on the AI next time.
SYITG
Ball Joint
Its that time of year again! Welcome back to Folsom Raceway home of the 3rd Annual Folsom Winter Nationals! We had a great turn out with almost all the rock pushing teams and their members accounted for (except for Suess’s team left him high and dry🤷♂️).
We all gathered at the lower parking lot. I took role call and had a quick Draft for the teams there were missing people. There were some pretty good draft picks, as the winning team picked up a Kotter that was the difference at the end IMO. After a Quick Disclaimer, 3Fs and Core Principles (for our FNG–good Job Tricycle!) we moseyed across the field to the staging lanes.
Our 2 rangers were waiting on us as I gave instruction on how this was going to go. Double elimination bracket, loose twice you are out. 1 driver 3 pushers, flashlight start, chase is a race, no bumping and no WHINNING!! Special thanks to Montross and Pappy for basically running the program. I was just the announcer 📢.
If your team is not racing, we had busy work to do. Super Dora, with favorites such as burpees, squats, merkins, etc.. AND Block Work as well, curls, thrusters, WW3, etc… Lap around the parking lot between rounds!
Good Job Leppard!!
Each team got seated on a ladder based on the rankings for the Rock Pushing Challange. First pair up LETS GO!!!
New Addition to this years activates was Kisha, if you lost you got to play with Kisha, all 450 lbs of her, until the next losing team tagged you out.
When the dust settled we had crowned a champion! Roscoe, Maybelline, Tube and Ratrod won the final round in commanding fashion.
Congratulations Guys!
We Gathered around, counted off 53 HIM! We named Maytag and as always we end in a COT.
Announcements:
2nd F lunch 21st at Pita Wheel Belmont NOON
Q School March 2nd at Gashouse
Prayers:
Turtle Man
Huck
AnchorMan
Hall Family
Purple Haze Family
all Pax on IR
all Pax traveling
Thank you to Montross and Pappy for running the race. Thank you to Stogie who made an awesome trophy! Thank you to my Folsom men that helped set up. Ponyboy, GearWrench, Westside. And thank everyone that came out to push some trucks! AYE!!
SYITG
Ball Joint
OH! I almost forgot.
A PSA from our very own BEAVER AGITATOR!!
Folsom Nationals is Saturday! Couple important things. everyone please park in the lower lot! (stay straight on the main road all the way at the bottom between the 2 lakes). Please bring gloves, and cloths you don’t mind getting dirty! We will have teams of 4 this year. Your rock pushing team is your group. Please try and find your people and gather together before the 6:30 Start time! Remember! 6:30 start time! If you didn’t sign up for pushing rock no problem! Yall come on! You will be added first to any teams that are missing people, and then any extra will be made into teams by the QIC (me). Site Qs bring your shovel flags. This is going to be awesome!
SYITG
BallJoint
P.S. I almost forgot the most important part! Bring Food! Lets get enough to fill up both of these Rangers!!
I went to Orlando, all AOs were closed for a convergence/opening of a new AO/region about 60 miles from my location. Below is the back blast as written by @Swayze.
Give me my point😂
SYITG
Balljoint
THE HOLLOW LAUNCH!! Great turnout. The regulars at The Hollow, myself included, thank you for your support. Correct me if I’m wrong, but we saw support from The Bokey, The Roost, The Mount, The Rising. and one pax downrange from his AO in Gastonia, NC! YHC started with a brief history of F3 before giving the three Fs and asking the pax to recite the 5 core principles which they nailed without problem. Thang 1 Hey Ya Sandbag Shuffle! Divided pax into two teams with a line of sandbags in the middle. Each team lined up in their “endzone” and were instructed, once “Hey Ya” by Outkast starts playing, to run to the middle, grab any sandbag, carry it to the other team’s endzone and drop it. The opposing team needed to get rid of the sandbag by carrying it the other team’s endzone. For some added fun, every time Outkast sang “Hey Ya” all pax were required to perform a squat whether they were holding a sandbag or not. When the song ended, the shuffle ended. Thang 2 Pick Up The Six YHC explained that sometimes as men we don’t communicate well. We don’t want to do the hard things. We don’t want to ask for help and we don’t like asking someone if they need help. This evolution was designed to challenge that. 13 stations were setup around the AO. Each station required all pax to work together to complete a set number of reps for that exercise. The stations were: 500 – Jerry Can Deadlifts using two 55# jerry can sandbags 300 – WW3 BBSU using 20# sandbag 300 – Thrusters using 40# med ball 200 – Ground-to-Shoulder lift using 60# med ball 500 – Kettlebell swings using 26# KB 500 – Kettlebell presses using 26# KB 500 – Ball Slams using 20# slam ball 20 – Walks around the AO using 100# med ball and 100# tombstone 500 – Merkins 500 – Knuckletouch Squats 300 – 4ct – Mountain Climbers 200 – Burpees Total reps: 4,320 PLOT TWIST: Two stretcher were loaded with 135# each. Pax were instructed reps at the stations only count as long as the stretchers were overhead. (We modified to shoulder height.) This challenged the pax to communicate well, ask if someone needed help with the stretchers, ask to come off the stretchers, and jump into help with high rep counts. We completed the task in under 20 mins. Very impressed!! CoR, Named the FNG “NPC”, NoR, ANN, TAPs, PIC, OUT!!! (Afterward, some pax participated in “The Walk” by picking up and carrying heavy sandbags. Others tried to shoulder them. Lot of fun! Use the ‘New Backblast’ button to create a new backblast
What kind of Jerk takes over a Site Q and then disappears for 2 months … ill give you a guess….his initials are S.A. So in a attempt to make Downtown great again i signed up to Q to try and salvage this train wreak. I had to modify from my normal badass Qs as i am nursing a Fractured Sacrum. (my tant is cracked🤷♂️) So this is what I came up with.
Warm up: SSH, burpee, Don Q, 2 burpee, Mor-can Nightclubs, 3 burpee
Thang: Short Mosey to the parking deck to find the Ole Ranger waiting with a load of blocks. Everyone gets a block. This is a mix of the Sheldon Cooper and Dirty 11s. I call it the Dirty BJ.
5 block exercises: Curl, Row, Squat, Merkin (alternating sides), WW3 (big boy with chest press at bottom and at the top). Do these 10 reps each then carry your block up the stairs to the top level and preform 1 blockie. Carry block back down, now do 9 reps, back up top 2 blockies. continue till numbers are flopped, or your shoulders are flopped. Thats it! We worked up until about 4 mins till, moseyed back to flag and time!
Prayer Request:
Wirenuts Mom
Wojo Dad
Gumbys Mom
Brokes Mom
Huck
Turtle MAN
Hester Family
Hall Family
Everyone on IR
announcements:
Folsom Winter Nationals FEB 10th–BE THERE!!!!
Pushing Rocks sign up ends this weekend!
2nd F Happy HOUR TODAY!!
thank you to everyone that came out this morning. when you are hurt its easy to lay in the bed and stay home. even if you can’t run, or can’t do merkins or whatever, come out anyway. MODIFY as needed! thats what that means. I promise whatever you can do will be better than nothing. Heck you can even lead a workout! It’s good for the body, soul and state of mind!
Honor to lead this morning!
#MAKEDOWNTOWNGREATAGAIN
SYITG
BallJoint