A bunch of F3 guys from out of town, in town for the Daytona 500, were present along with some regulars. Strong workout if you can make if you are every down this way.
Author: Sarlaac (Page 2 of 6)
Got Brillo to join me for this workout with the Texas guys.
Worked out with the guys from San Antonio and introduced them to ‘picking cherries’. The hated it.
Really friendly HIM’s in Dallas. Really cool trail run with pain lab stations mixed in.
Rolled in a little early to gather the blocks and make room in the lower shelter.
Ponyboy and Westside got there early as well to get in some EC.
Bedpan and Oompa ran the whole time and joined for COT.
0630 strikes and time to start, 9 HIM’s are there for the fun times.
Warm up:
SSH IC x 10
Gravel pickers IC x 10
Mo rocking nightclubs IC x 10
The Thang:
Grab a block and head in the shelter.
With the Block, we will do 25 to 1 with Leg and Core work between each round.
Block work: Curls, Tricept Ext, Thrusters, KB Swing, Bent Over Rows
Leg work each round was 20 each of: Squats, Lunges, Step Up’s and Calf Raises
Core/AB work each round was IC x 20: LBC’s, Flutter’s, Freddie Mercury’s
We worked hard and listened to the best of 80’s Big Hair Band music. YHC’s choice.
COT:
Encouraged each PAX to pick a word for the year and put it where they will see it and try to make it apart of every aspect of their life.
Many prayer requests
We did the pledge and Westside took us out.
Sarlacc Out
Block party with Sarlacc:
Short warmup. Grab a coupon.
Use light poles and cones to entrance of park.
The Thang:
Start at first light pole with 10 curls, 10 kettle bell swings, drop block and run to next pole/cone, do 10 V ups, run back to block and rifle carry to next pole/cone. Rinse and repeat to last pole, total of 15.
3 rounds of Cherry pickers, Pledge.
Partner up for booyah merkins 5 rounds.
Time to head back.
At each pole/cone 10 block chest press on the ground.
COT
Many requests.
Sarlacc Out
Some ran, some rucked
9 HIM’s either ran, ran/ruck, walked this morning.
Shared a short message on Fearless Faith
COT:
2nd F lunch at Pita Wheel Gastonia on Wed 9/20
Prayer request:
Jackson Hall
Norwood
Turtle man
Huck
Brillo
3 of us did work which was a lot of picking cherries
Clock sticks 0630 and a good turn out even with F3 Dads happening.
Freight has always been one to give a great Q and this one, I have used twice now at Folsom.
Warm up:
Gravel pickers IC x 3 …. that’s enough, let’s get to work.
The Thang:
Using light poles and several of my cones, 15 stops were put into play to the entrance to the park.
Grab a block out of YHC truck.
10 curls and 10 kettle bell swings / drop block / run to next light or cone and 10 Vups / run back to block and riffle carry to the next light or cone.
Rinse and repeat at all 15 stops.
Catch the pledge at the flag at entrance
4 rounds of cherry pickers.
Mosey to side parking lot for 4 corners escalated 10 merkins, 20 hand release merkins, 30 werkins, 40 squats
YHC called Omaha at the 3rd corner due to time and needed to head back.
At each 15 stops we changed exercises to 5 chest press and 5 thrusters with block.
Back at COT and time for 4 more rounds of picking cherries and 2 rounds of mary.
COT:
Shared about how important it is to make your Legacy be better than the Heritage you received.
Announcements: 2nd F lunch June 21 Logans
Prayer Request: Many
Broke took us out!
Sarlacc Out