Author: Brian Cole (Page 4 of 5)

Beautiful weather for a Saturday at Folsom. Ozark and I had Q duty to split up with Ozark taking the first half. We had 54 Pax show up this am, it was crazy to see this many at Folsom.

Pledge of Allegiance

Mosey to Soccer fields and circle up for some Side straddle hops and squats.

Took a quick count and separated the families into two teams for a Indian run style sandbag relay from one end of the field to the other.

Once the sandbags finished up We threw a kid on our back and did a race from one end of the field and back.

After that finished up we had parts of the two teams do some tug of war, while the rest of ran to end of the field and back before they swapped out for the rope.

Lastly on the first half we did family leap frog race from one end of the field to the other, we got wet.

I took over on the second half and we had a short mosey to the parking lot

We circled up to do some Gravel Pickers, Moroccan Night clubs and some Merkins.

Next thing on the list was to make sure the kids knew what a Burpee was. 5 On your own.

Now that we know what they are we played Rock Paper Scissor Burpee. Loser does a burpee. The 2.0’s  seemed to like making the dads do a burpee more than doing it themselves 😂.

It’s Father’s Day weekend so we let the dads choose the exercises with some Mary. We did anything from star jumps to American hammers.

Now that we got that out of the way we took a mosey to the other end of the field again to area sectioned off with cones for some Zombie water balloon tag. I chose about 6 2.0’s to start as my zombies. Once your hit with a balloon you can now pick one up and be a zombie. Some of us got soaked.

We had quite a few FNG 2.0’s to name so we took off after a quick clean up to get back to the COT.

One thing I picked up posting at the beach this past week is not only praying for our brothers but they would do some work in the COT before it’s all over for them. So we knocked out 10 more burpees at the end for Turtleman 💪🏼

Name-O-Rama took over 3 mins

We enlisted the dads to help us with the names for the 2.0 FNG’s

Ozark prayed us out.

Warmup

Gravel pickers IC

Side Straddle Hops IC

Moroccan Night Clubs IC

10 Burpees

Bruce Lee

First set 20 on your own

American Hammers, leg raises, LBC’s, penguins, crunchy frog, flutters

Second set 30

Third set 40

10 burpees to get arms warmed up

Round of Iron Hulk

Mosey to soccer field

Bataan Death Crawl, similar to a Indian run bear crawl in a line. Pax in the rear does 5 burpees and sprints to the front of the line taking over the crawl, as the guy at the back starts his 5 burpees.

Mosey to Tennis Court

10 burpees and Nur to other side

20 squats and karaoke back

30 hip slappers high step

40 Australian mountain climbers sprint back

50 calf raises Nur back

40 flutters Karaoke back

30 Bobby Hurleys high step back

20 imperial walker squats sprint back

10 burpees

Windy mosey back to COT

Pledge

Lunch on 15th twisted goat

Dads Q 18

PT 25th

Q needed for Folsom 18th regular Q

Big Pappys HOH Wednesday at 6

Prayer requests

Stogies friend Nan

Huck

Turtle man

Stogies friends daughter

For all our kids

All the F3 pregnancies

Bedpans friend

Stripers brother

Being that todays date is 6/6 we’re gonna have a Route 66 themed Q.

Pledge of allegiance

Warm up

Moroccan night clubs 20 IC

Side straddle hops 20 IC

Flutters 20 IC

6 Burpees

Mosey to Church Parking Lot

Route 66 Merkins on the Parking lines

Stop on the 11th line Route 66 back the other direction crab walking backwards and LBC’s

Mosey to School Bus Lot

Partner up, Route 66 Booyah Merkins, partners run in opposite directions around loop and meet at backside and frontside to perform the Booyah merkins escalating at each end to 11 sets  

Mosey to big parking lot

It would be rude not to do Route 66 Mike Tysons since the man has a birthday in June and was born in 66’ 💪🏼

Mosey to Ball field

In honor of another great boxer Sugar Ray Leonard turning 66 this year we’re going to do “Sugar Cookies”

Lay down belly first in the wet grass in the outfield do 11 Superman’s in cadence, then we’ll sprint together to home plate and do 11 hand release Merkins after you stand up you see where the name sugar cookies comes from. Rinse and repeat 3 times for a total count of 66

On the way back to the COT we hit the bleachers and did 22 dips 22 step ups and 20 Derkins to finish out the theme of 66

Head back to COT

Announcements

Dads Q 18th

PT 25th

Prayers

Huck

Turtle man

Stripers brother

All the PAX kids

With the help of Balljoint we now have permanent blocks at Folsom for anyone to use. So it would be rude for us not to break them in the first morning we have them.  11 HIM gathered for some Thursday Folsom Fun.

Warmup

20 SSH

10 gravel pickers

10 Moroccan night clubs

Mosey to Animal control fence (AKA Folsom brick yard) grab a block and rifle carry to the tennis courts.

Head into tennis court

Route 66 using the sidelines of the tennis courts, overhead presses carrying the block overhead between lines, 5 merkin penalty if you set the block down

Elevated 4 corners with your block, rifle carry between corners, walking on short sides, slow trot on long sides  

First corner 10 Lunges (5 each leg)

Second corner 10 Lunges, 20 curls

Third 10 lunges, 20 curls, 30 tricep extensions

Fourth 10 lunges, 20 curls, 30 extensions and 40 windshield wipers

Mosey to soccer field with block

Murder Bunny Triangle of death

Triangle of cones roughly 40 yards apart, do one blocky Then Murder bunny with block to second cone, do two blockies. murder bunny to third cone, do three blockys, and so on. We did two laps ending with 7 blockys at final cone.

Rifle carry blocks back to the Brick yard

Mosey to start for the pledge

Mosey to lower picnics shelter

20 Corky Ramano’s

20 LBC’s in cadence

30 Big boys

25 Freddie Mercury’s in cadence

Mosey back to start

Announcements

CSAUP Saturday

Murph on Memorial Day

Torch Run tomorrow 7am Ranlo

Possible mens retreat in the fall

Prayer requests

Stripers brother

Turtle man

Huck

Big Pappy and family

Sister act and family

Sarlacc’s daughter

All the guys in the lineman rodeo

All the F3 babies

Bedpans friend Cody

Our country

It was about 6pm yesterday when I realized i had the Q, luckily something told me to ask Balljoint otherwise I would have had to wing it.  15 HIM gathered on a chilly Folsom Tuesday to get ready for the day.  We had a FNG EH’d by our friendly neighborhood fart sacker Montross so we hit him with the 5 core principles and a disclaimer and got to work.

Warmup

10 gravel pickers in cadence

20 SSH in cadence

5 burpees

A complaint was filed about my warmup so I added some Moroccan night clubs for good measure.

Mosey to lower shelter

20 step ups

20 Dips

20 Corky Romano’s (hold 6” under bench, knees to chest and extend legs over bench= 1 rep)

5 burpees

Rinse and repeat for a second round

Starting at bottom parking lot partner up, catch me if you can to Flag pole at AG center

Partner one NURS while the other does 10 Merkins and runs to catch them and switches out.

Pledge of allegiance

In upper lot do a round of Dirty 11’s, CDD’s and Big Boys

Indian run back to lower parking lot, person at end of line does 2 Burpees before taking the lead.

5 Burpees

Circle for a round of Iron Hulk

Stay in the circle for Mary AB work

Announcements

CSAUP 21st at storm

Murph Memorial Day

Prayer requests

Stripers Brother

Wichitas family

Purple haze sister in law

Huck

Turtle man

All the IR

Montross mother

12 men gathered to put in work on this beautiful Tuesday morning at Folsom.

10 Gravel pickers in cadence

20 Moroccan night clubs

20 side straddle hops

5 Burpees

Mosey to shelter

Grab a picnic table repeat 3 sets

20 step ups each leg

20 incline merkins

20 squats to the seat

20 Flutters count right leg only

Route 66 in bottom parking lot towards the top.  Doing Merkins, once we hit the 11th line we’ll turn around and do Route 66 again with LBC’s but we’re crab walking between spaces

Bearmuda Triangle

Three cones at equal distances, one burpee at first cone, bear crawl to second and do two burpees, make two laps around the three cones increasing burpee count by one at each cone.

Indian run to the AG center flag pole

Pledge

Head back to starting point, each light pole on the way back do 5 hillbillies and 5 Mike Tysons

Announcements

SMR this weekend

Csap possibly next month

Prayer Requests

Huck

Beetle Bailey

Stripers brother

Pappy

Tesla

Broke

Oompa

Def Leopard

The Goudelocks

Wichitas family

Beautiful weather this morning at Folsom, thought for sure we would have had a shirtless Wichita running around. But we did get another celebrity Midoriyama appearance at Folsom this week, there was a Leopard sighting.

Warmup
10 Gravel pickers in cadence

20 Moroccan night clubs

20 side straddle hops

5 Burpees

Mosey to shelter

15 step ups each leg

15 dips

15 Derkins

10 step ups

10 dips

10 derkins

5 step ups

5 dips

5 derkins

Catch me if you can

Partner up, one partner Nurs towards the flag pole at the AG center, the other does 10 diamond merkins then catches up and takes over the nur while the other partner does their work.  rinse and repeat til we get to the flag at the top  

Pledge

Dirty 11’s in the top lot- CDD’s and big boys with a Burpee in the middle

Every light pole back to the start do 10 LBC’s

Circle for Mary for the last 10 minutes with a couple extra burpees sprinkled in.

Announcements

Trash pickup Saturday downtown

Lunch next Thursday at Ray Nathan’s

Runners needed for SMR

Prayer Requests

Huckleberry

Broke

Big Pappy and his family

Montross

Turtle man

7 men showed up for a burpee beat down in a less than dry Folsom. Here’s what went down

10 Gravel pickers IC

20 SSH in cadence

5 Burpees

15 SSH IC

5 Burpee’s

10 SSH

5 Burpees

Mosey to bottom lot

Escalating 4 corners

First corner 10 hand release Merkins

Second corner add 20 Squats

Third corner add 30 LBC’s

Fourth corner add 40 Flutter kicks

Dirty 11’s
Mike Tysons and imperial walker squats with a burpee in the middle every time you pass.

Indian run to the flag, man in the back does two burpees before over taking the line

Run back to the tennis courts, Every pole on the way down 5 burpees

Circle for Mary

Kraken burpees

Big boys

Box Cutters

Flutters

Announcements

Nan Tan of the nation downtown 3/18

Convergence April 2nd at the yank

Speed Need April 9th

Prayer Requests

Westsides Grandparents

Stripers Brother

Huckleberry

Balljoints neighbor

Big Pappys family

All the PAX injurys

Fart Sackers

Beautiful weather this am for a bootcamp with A fair amount of moseying in between, trying to get us some mileage in for those running upcoming races.

The warmup
10 Gravel pickers In cadence

20 Moroccan night clubs

20 Side straddle hops

The business

Every light pole to the top one burpee then 5 Hand release Merkins all the way to flag pole

Pledge

Sarlacc two rounds of cherry pickers

Mosey to road behind AG center.

20 squats at start 40 Merkins

20 squats at start 60 American hammers

20 squats at start 80 LBC’s

20 squats at start 100 Flutters

Mosey to bottom parking lot, partner up. Escalator Booyah merkins at top and bottom of parking lot to 10.

Circle for Mary till times up

Announcements

Q school

2nd F lunch on the 16th Pita wheel in Dallas

Rooster run Saturday

Nantan of the nation at downtown 18th

Prayer Requests

Wichita’s family

Big Pappy’s mom

My Uncle Bill

One of my customers with colon cancer

Steve Osis

Little boy with cancer (not sure of his name)

Stripers brother

Sister acts family

West sides family

Gumby’s back

Sparky

Keep Ozark in prayers for his career path change.

12 men gathered at Prison break to get some running and rucking in.

Announcements

Need Q for Speed for Need run

Prayer requests

Wichitas family

Goudelocks

Striper’s brother

Roundups family

SA daughter

Big Pappy

My Uncle Bill

Paul Bearer took us out in prayer.