Author: Gumby (Page 3 of 7)

Wichita asked me a couple weeks ago to Q and with the lack of motivation lately it was just what I needed to get me in the gloom. Folsom seldom lets you down with attendance and today was no different. With 12 HIMs in attendance we got  started.

Warmup:

SSH, Don Q’s, Hillbillly’s

Thang:

Let’s mosey, we head out of the parking lot and stop at the light poles for different exercises that YHC doesn’t remember as we head toward the flag at the entrance to the park. Say the pledge and mosey across the road to do some 11’s. Big Boys to start and Star Jumps on the other side.

Mosey to the lower lot on the left toward the ballfields for bear crawl and every other line 2 merkins. Lunge walk back at the half way mark reverse the lunge  to finish.

Down the steps to the picnic table for dips, derkins, LBC’s, and step ups x random numbers IC X 2.

Calf raises on the steps and mosey back to start. 10 Burpees, Mayor with V ups x 10 IC, Volt with merkins x 10 IC and time.

Announcement’s:

Freight’s service project

Prayer Request:

Sister Act and family, Big Pappy and family, YHC’s mom, Turtleman,several  others that I didn’t write down, my apologies men.

Moleskin:

It’s been awhile since YHC took a Q, I appreciate Wichita for asking, it was great to workout with a couple of guys that I haven’t had the pleasure of breaking a sweat with yet. Thanks for the opportunity to lead a great group of men this morning.

11 men made a choice to get better this morning. This is how it went.

Warmarma:

Planks Jacks x10 IC

Hillbillies x10 IC

Gravel Pickers x 10 IC

Thang:

Mosey to up the hill to the speed bump for  a few merkins,  proceed on to the flag for the pledge.  Over to the parking lot across from the building for some 11’s starting with Big Boys and Hand Release Merkins on the other side. Let’s mosey.

We get to the Covid Triangle and start our next set. 10 Burpees and mosey to the next corner for 10 burpees and 20 Little Gumby in the Woods,  mosey to the next corner for 10 Burpees, 20 Little Gumby  in the Woods, and 30 LBC’s.  Mosey down the hill to the light pole for 10 flutters IC led by Medicine Woman.

We finish our mosey to the lower shelter for 2 rounds of Dips, Derkins, Step ups, LBC’s,  Peter Parker’s and Parker Peter’s all x10 IC.

Mosey back to start with 2 minutes left, American Hammers and Reverse Crunches to finish.

COT:

Prayer Request: SA’s family,  Big Pappy’s family, Stogie, Taterhole, Mayor’s work project, James Gouldlock, I may be missing some more. My apologies if I am.

Announcements:

Extinction run 2/13

Snowbird Men’s Conference

Moleskin:

Great work today men, I see a lot of guys out there putting in the work getting better every day.  Thanks for the opportunity to lead!

Pulled in to Folsom to see a few guys getting some EC and a few others gathering around for 2nd F before start time. Everyone starts to circle up and 05:30 hit so let’s go.

Thang:

Mosey to lower shelter for two sets of derkins x10 IC, dips, squats, step ups x20 IC with a lap around the lower lot after each set.

Mosey around to lot above the new workout equipment that you can’t workout on for 11’s with Mike Tyson’s and Big Boy’s.

Mosey up the road for a Triple Nickel on the hill with Flutter Kicks at the bottom and CDD’s at the top.

Continuing on to the entrance for the pledge then across the street for some suicides with merkins first, starting with 10 at the first divider increasing by 10 at the next divider up to 30. Repeat with squats.

Time is counting down so we start heading back with a couple stops for Mountain Climbers x20 IC and Peter Parker’s x20IC.

Back at the start we do some Mary with Dr. Seuss counting Flutters,YHC counting American Hammers, X Crunches, and LBC’s till time.

Announcements:

Mt. Mitchell hike in September I think it’s the 26th reach out to Gastone. Annihilation at Gashouse, Gump w/Q. Last Saturday in August.
Big Pappy is starting a clothes closet if anyone has any clothes to donate  newborns to 18 yrs old, hit up Pappy for details and needs.

Prayer Request:

Sister Act and family, Big Pappys M, Blart and family, Slaw on the IR, and my unspoken, Stogies Dad.

YHC took us out

Moleskin:

Great job today men! Thanks to Big Pappy for asking me to Q. It was a honor to lead a great group of men this morning.

It’s been a while since I had the Q, so when Big Pappy asked I was happy to say yes. I pulled into Folsom to see Volt getting his mile in before the workout. Medicine Woman sitting in the parking lot waiting for start time, but not many others here yet. With a cold morning I wasn’t sure what to expect but it wasn’t long before the convoy of cars and trucks came pulling in. 14 HIMS came to get better this morning.

Warmarama:

Don Q’s, Hillbillys, Gravel Pickers, SSH all IC x 15

Thang:

Short mosey down the hill to the middle of the parking lot. Start off with 11’s. Big Boys then side lunge to middle of parking lot for heels to heaven.  This took a little longer than YHC expected so with most everyone finished we took an even shorter mosey to the shelter with a few guys sprinting to the shelter.

Here we did some more core and legs. Step ups x 10, Lbcs x20, split squat x10 each side, American hammers x20, front lunge x10 each leg, hands over your head flutter kicks x20, rear lunge x10 each leg. 2 sets of these exercises and it was time to head back to start. Several guys sprinting up the hill and the rest of us following.

Couple minutes left so we got 20 X crunches, 10 oblique crunches each side and some SSH to finish us up.

ANNOUNCEMENTS:

• Dec. 20th – CSAUP that’s NOT a CSAUP at all AO’s Saturday http://f3gastonia.com/2019/12/01/pre-blast-not-so-csaup-csaup/
• Dec. 28th – Convergence at Gashouse @ 7am
• Christmas Party  January 4th @ 7pm. Pre blast soon we hope.

Prayer Request/  Praise Report:

Each other, Dallas Christian Ministry’s money raised for kids Christmas.

Several FNGs at Folsom the last couple of weeks. Thanks to Sparky for inviting these men out. One thing that each one of those guys told me was that Sparky has been asking them for a while to come out to F3. Don’t give up on those guys you are EH’ing! You never know when they will take you up on it!

Strong work out there by everyone today.  Thanks for the opportunity to lead!

I pull into Folsom a little early and find Volt already getting at it.  Not long after I arrived Big Pappy and Bed Pan pull in then here come Tater Hole and Stogie. I don’t remember why we were talking about how far a klick was but no one was sure until Volt answers with 1 kilometer. Ok so now that has been established let’s get to work.

warmup:

Don Q’s , Gravel Pickers, Hillbillies x12

Thang:

Mosey part of a Klick to the tennis courts for flutters at first court, bear crawl to 2nd court for merkins, bear crawl to 3rd court for American hammers, 4th court CDD’s, 5th for lbc’s and finally 6th court for taps. All for 100 reps each.

Mosey another part of a click to the amphitheater for 3 rounds of donkey kicks -lunge walk to wall for rocky balboas x20.  Couple sets of dips and derkins x20 on the wall.

Mosey another part of a klick to the shelter to find that the tables have been moved somewhere we are not. Oh well that saved them from the step ups. On your 6 for a pax led core work. 20 American hammers IC, 10 windshield wipers IC from Tater Hole, Bed Pan called Rosalitas x10 IC, and Big Pappy with 20 big boys.

Mosey the rest of the klick back to start.

Announcements:

convergence in 2 weeks at the Yank.

prayer requests:

each other, a friend of a few pax

YHC took us out

good work out there this morning men. It’s been too long since I had the Q and I can tell I have missed a few boot camps, but at the same time I can also see how far you men have come over just a few months. Keep pushing you are getting stronger I can see it and I’m sure others can too.

Thanks for letting me lead today!