Author: Round Up (Page 4 of 10)

Warm up

50 SSH IC

10 Burpees

25 SSH IC

10 Burpees

Mosey to each light pole towards the flag

5 Burpees 25 merkins

5 burpees 10 diamond merkins

5 burpees 25 merkin and 10 diamond merkins

Speed bump for 10 burpees

Stop at the small triangle 5 merkins, bear crawl, 10 merkins, bear crawl, 15 merkins

10 Burpees

Mosey to the Administration building and grab some wall.

Wall sit and march 20 IC

Wall sit and air press 20 IC

20 Squats

Mosey around to the flag

Pledge

10 Burpees

Mosey across Dallas Cherryville to the backside of Walmart

Plank position for as long as possible while I called

10 shoulder taps IC

15 Peter Parkers

20 Mountain Climbers

15 Parker Peters

5 Merkins

10 Burpees

Mosey around to the hill

Partner up for DORA

100 Dips on the curb

200 LBC

300 Squats

while alternating running up the hill grabbing 2 burpees and back down.

We then lined up along the bottom of the hill

5 merkins, 5 shoulder taps, 5 burpees then bear crawl up the to the top for plank then grab 5 shoulder taps, 5 merkins, 5 mountain climbers then bear crawl back down the hill.

10 burpees at the bottom then bear crawl back to the top to finish!

Moseyed back to the start as fast as possible.

Announcements

PT test at the Gashouse this Saturday at 7

Prayer Request

Big pappy

Each other

Turtleman

Sister acts daughter

I want to thank God and you men for allowing me to lead and push the rock at Folsom once again. Every time we go out or show up to a workout try to set the bar higher than last time. Try to push yourself to be better and stronger. Make up your mind and execute the plan

Thankful for you guys!

Round Up

8 of us showed up for my Q at Folsom this morning. I landed the king of Q’s again last month and I am trying to get it again for April so I ask Wichita for another Q at Folsom and to make a workout up on the fly I went for this right here:

Warm up

SSH 50 IC  10 Burpees

SSH 40 IC 9 Burpees

SSH 30 IC 8 Burpees

SSH 25 IC 7 Burpees

SSH 20 IC 6 Burpees

SSH 10 IC 5 Burpees

10 Burpees

Lets mosey to the stage!

We get to the hill right in front of the stage area for some dirty 11’s

Top of the hill Mike Tysons, Bear crawl down towards the stage to the sidewalk for 2 Burpees, sprint to the stage for squats.

Once we completed this we moseyed to the new and improved Folsom half pipe! So we all met I the bottom what I called the valley and we went took off to one side or the other for 50 merkins at the top run back through the valley to the other side for 40 merkins and worked our way down to 10 merkins. We met back in the valley all together for some

Shoulder taps 25IC

Merkins 25

Imperial Walker squats 10IC

Plank Jacks 25IC

We moseyed back to the start with 10 minutes to spare and we used it up on the handrail beside the playground. Everybody grabbed a piece of the rail while on their back for some LAT PULLS

Wide arm 10 reps

normal grip 10 reps

close grip 10 reps

We done this for 2 rounds

Get to the flag and done some core work to finish it off.

30 LBC IC

30 flutters IC

10 Peter Parkers IC

10 Parker Peters IC

Announcements

Convergence 17th @ Bulldog

PT test 24th @ Gashouse

F3 Dads this Saturday @ the AO of your choice to pick up trash fr 1 hour and fellowship

Prayer Request

Big Pappy

Sister Act

Youth

My Friend Austin

Each other

I took us out!

Thank you men for the opportunity to lead you guys through a another workout this morning. Im thankful for each of you guys and the fellowship we have at Folsom. Lets continue to grow and be that light for many people.

ROUND UP

SA started the beatdown off with some stuff that went like this!

A Jacked Up Warm Up

SSH x 50 IC

Seal Jacks x 40 IC

Plank Jacks x30 IC

Crossover Jacks x 20 IC

Smurf Jacks x 10 IC

Mosey to the lower parking lot

Partner up for 11’s

Booyah Merkins in the middle and imperial walkers squats on the sides

Then we moseyed our way to the top of the park but we couldn’t do it without a little Sister Act Stack

10 Burpees at the bottom

10 Burpees and 20 Mountain climbers at the light pole

10 Burpees 20 Mountain climbers 30 Merkins at the next pole

10 Burpees 20 Mountain climbers 30 Merkins 40 Big Boys at the triangle

Mosey to the grass hill to the right of the triangle as you are going out of the park.  Then Sister Act hands the Q over to me to do some work on the hill for the last half of the workout. It went like this!

Blocks at the bottom everybody grab one for murder bunny 11’s up the hill with Burpees at the top  and Merkins at the bottom.

This really got the heart rate up especially after everything else that was done before. All of the guys pushed through and got the job done. Once we completed this workout we all lined up in the lower field with our block and we threw our block as far as we could over and over until we hit the 50 yard mark. After each throw you had to do a burpee and throw it again! That was brutal on the shoulders and surprisingly my calf muscle. I think were going to call it the Scottish Throw if that’s cool with everybody else or if that’s cool with Freight HAHA.

We moseyed back to the start to close out.

Convergence 17 at bulldog

PT test 24 at Gashouse

New AO at cloninger park in Dallas

Prayer Request

Big Pappy family

youth

community

churches

Stogies dad

I had the opportunity to share the word this morning and I shared with the guys Luke 9:23 And he said to them all If any man will come after me let him deny himself and take up his cross daily and follow me.

I told them to think about the hill work we done and how tired we were. Then I told them to think of the hill Christ climbed while carrying the cross for us. How strong he was, How much love he showed to us on that day He took on the cross for all of us and to think how hard it must have been. He shed his blood on that cross for me, for you and this world. Im so thankful for my relationship with the lord and who he is doing my life and I just want to pour the truth and boldness of his word into those that are around me.

Round Up

We all got better on that Saturday! I do remember one thing about the workout and that’s the music was terrible!!!

Warm Up

20 SSH

10 Burpees

15 SSH

10 Burpees

10 SSH

10 Burpees

mosey to the courts

start Out with suicide burpees.
Add a burpee and merkin each time you get to a court edge.

round up everybody in the corner for 4 corners and we started with

corner 1  10 burpees

corner 2 20 little Gumby’s in the woods

corner 3 30 hillbillies

corner 4 40 CDD

Circle up and we repeated those workouts again in the circle.

we stayed in the circle for

50 LBC and 10 Big boys

60 LBC and 20 Big boys

plank work until I call recovery

plank jacks 20 ic

Peter parkers 20 ic

parker Peters 20 ic

20 merkins

15 wide arm merkins

10 regular merkins

5 diamond merkin

mosey to the hill for 11’s with merkins at the top and squats at the bottom!

we got stuff done and calories were burnt!

Prayer Request

big Pappy

gumby family

wirenut family

each other

youth

ROUND UP