Author: Sarlaac (Page 3 of 6)

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

Nice group of HIM’s this morning.

Some ran, some rucked.

Pledge

COT:

YHC talked about being at the end of your rope.

Announcements: 2nd F lunch Wednesday May 24 at The Lodge in Belmont, The Murph May 29 at 7am at Martha’s

Prayer Request: Broke’s co worker, Jackson, Huck, Mayor, Freight, Sargento

Pall Bearer took us out.

Sarlacc Out

Clock strikes 6:30 and there is a small number for a Saturday at Folsom, now there are some regulars at the White Water Center trail runs.

Proper warm up:

10 SSH IC

10 Gravel pickers IC

Lets get started!!

The Thang:

10 light poles to entrance of park do 5 merkins and 10 shoulder taps at each.

Catch the pledge and 3 rounds of Cherry pickers.

Mosey over to the front parking lot for a little 4 corners:

Round 1:

10 Flying squirrels, 20 Hand release merkins, 30 shoulder taps, 40 merkins, 3 rounds of cherry pickers

Round 2:

20 Big Boys, 30, Freddie Mercurys, 40 Flutters, 50 LBC’s, 3 rounds of cherry pickers

Round 3:

30 merkins, 40 CDD’s, 50 squats, 60 arm presses, 3 rounds of cherry pickers

Time is running short, head back to flag. Just enough time for 3 more rounds of cherry pickers

COT:

YHC shared a little about being at the end of your rope.

Announcements:

2nd F lunch Wednesday at The Lodge in Belmont

The Murph Monday 29th at Martha’s

Prayer Request:

Volt’s M, Huck, Beetle Bailey

YHC took us out.

Sarlacc Out

5:30 hits and we have 7 PAX ready for a beating from the great north, land of beards and trucks (that’s Folsom for you city slickers).

The Warm up:

SSH IC x 3 (that’s enough, lets’ get to work)

The Thang:

Using  light poles, 10 stops were in place from the COT location.

The Work:

Grab a coupon out of YHC’s truck and head to first light pole. Do 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 10 spots. Pick up the 6 and we circle up for 3 rounds of Cherry picking. Rinse and repeat but with curls and merkins. 3 more rounds of Cherry picking. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional from the song by Zack Williams, “Fear Is a Liar”, go listen to it.

COT:

April 29: Convergence at Midoriyama at 7

Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck, Telsa’s needs

Dr. Seuss took us out.

Sarlacc Out!!

5:30 hits and we have 12 PAX ready for a beating from the great north land of beards and trucks (that’s Folsom for you city slickers).

The Warm up:

SSH IC x 3 (that’s enough, lets’ get to work)

The Thang:

Using selected light poles, 12 stops were in place from the COT location to the entrance to the school.

The Work:

Grab a coupon out of YHC’s truck and Breaker’s truck and head to first light pole. Do 10 curls and 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 12 spots. Pick up the 6 and we circle up at entrance to school for 3 rounds of Cherry picking. Now time to go back, however this time exercise was 10 chest press with block and 5 hand release merkins. Running out of time and had to Omaha. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional on Fearless around Hebrews 11:1 “Now faith is the substance of things hoped for, the evidence of things not seen.”

COT:

April 29: Convergence at Midoriyama at 7

Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck

Sarlacc Out!!

Arrived before 5 am to check out the site since I’ve never posted or Q’d The Storm before, I am soon greeted by Breaker Breaker and his band of misfits for EC.

Clock strikes 5:30, Sargento and Buckeye head out for a 7 mile run. Tiger and SA begin week 2 of IPX.

The other 18 get introduced to a Sarlacc style work out.

The Warm Up:

Gravel pickers IC x 10

Show how do to a Cherry Picker and do one round (pick for 30 sec, drop for 20 sec, overhead clap for 10 sec)

Moroccan Night Clubs while I explain what we would be doing.

Now that our arms are loose, let’s get going.

The Thang:

The parking lot circle in front of the school had 10 lighted poles around the circle at each pole:

1 burpee, 10 merkins, 20 shoulder taps

Circle up for 4 rounds of Cherry Picking

Mosey to the other side of main parking lot for 4 corner escalator modified:

Corner 1: 20 hand release Merkins

run a lap back to Corner 1 and lunge walk to Corner 2

Corner 2: 20 hand release Merkins, 30 Flutters

run a lap back to Corner 2 and lunge walk to Corner 3

Corner 3: 20 hand release Merkins, 30 Flutters, 40 CDD’s

run a lap back to Corner 3 and lunge walk to Corner 4

Corner 4: 20 hand release Merkins, 30 Flutters, 40 CDD’s, 50 Squats

run a lap back to Corner 4 and lunge walk to Corner 1

Circle up for 4 rounds of Cherry Picking

Since I’m on Sister Act’s list and he will not attend my Q’s and he now calls me Pops as he thought I was 95 years old, however, he was at The Storm doing IPC but with hearing range of me, I honored him with one his patented exercises: Route 66

Line up on parking spaces where the only place I could find 11.

Bear Crawl and SA’s Mike Tysons were called.

So Bear Crawl each parking space and increase Mike Tyson’s from 1 to 11 at each line. Total of 66 Mike Tyson’s

Mosey Back to the COT for another 4 rounds of Cherry Picking.

We had time for a few rounds of Mary.

COT:

Announcements: Convergence is now Oct 15th, JJ5k is Sept 24, 2nd F lunch

Prayer Request: Many requests, remember all of the PAX.

Breaker Breaker took us out.

Sarlacc out!!

Two years ago, Wichita talked me into doing a IPC. In prep for the upcoming IPC, we had a REPLAY of that IPC from 2 years ago with a Sarlacc twist for warm up.

Warm Up:

Gravel Pickers IC x10

At each light pole starting at bottom lot to the AG Center, 1 burpee, 10 merkins, 20 shoulder taps for a total of 10 poles.

Mosey to the soccer field, where YHC had relocated the Folsom coupons

Grab a block and head to the start line.

IPC:

Start line 10 blockies

Murder Bunnies to 25 yrd line for 25 Thrusters

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 50 yrd line for 50 Squats with block

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 75 yrd line for 75 curls

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 100 yrd line for 100 chest press on your back on ground

Carry block back to start

Run a lap around the field

Challenge done.

Mosey back to flag for some Mary.

COT

Many prayer requests.

Wichita took us out

Sarlacc Out

Warm Up:

Gavel pickers IC x 10

Moroccan Night Clubs while I explain what we are doing.

At each light pole from the bottom lot to the park entrance (12 total):

1 Burpee

10 Merkins

20 shoulder taps

We did a round of Iron Hulk

At the flag, we caught the pledge just after:

Big arms circles, forward and backwards

Small are circles, forward and backwards

helicopter circles

then 4 rounds of Cherry Pickers

Mosey to the parking lot for elevator 4 corners:

10 mike tysons, run a lap, and lunge walk to corner 2

10 mike tysons, 20 CDD’s, run a lap, lunge walk to corner3

10 mike tysons, 20 CDD’s, 30 Hand release merkins,  run a lap, lunge walk to corner 4

10 mike tysons, 20 CDD’s, 30 Hand release merkings, 40 squats, run a lap, lunge walk back to start

2 rounds of Cherry pickers

Mosey to the horse rink

Triple nickel (3 exercises repeat 5 times)

10 dips, 10 pull ups, climb Trump wall and do 10 merkins

3 rounds of Cherry pickers

Indian run back to the COT, man in back did 2 burpees

At flag we did

3 more rounds of Cherry pickers

with some rounds of Mary.

COT:

just a few announcements

many prayer request

Westside took us out.

Sarlacc is out.

It was my time to Q again at the greatest AO in F3 nation, Folsom.

Wichita showed a little early to help YHC with delivery of his 10 cut up pole sections from his collection.

BallJoint was the only one getting EC.

Clock strikes 6:30 and it’s time to begin.

Warm up:

11 – Gravel pickers IC

11 – Burpees

Moroccan Night clubs while I explain our next exercise.

The Thang:

11 light poles: at each do 1 burpee, 10 merkins, 22 shoulder taps

At the entrance to park we do 3 rounds of picking cherries

Pledge

Mosey to the blocks, grab one and away to go to the hill opposite the triangle.

11’s on the hill

Blockies at the bottom, bear crawl to top, merkins at the top

3 rounds of picking cherries

Mosey with the block to the soccer field,

Four corners were set up with pole sections between corner 4 and 1

Corner 1 with block, 11 blockies, drop block, run a lap and pick up pole and farmer carries to first set of cones for 33 overhead press

farmer carry back to start and pick up block, rifle carry to Corner 2

Repeat above for each corner with different exercise

Corner 2 – 22 thrusters – pole section to second cones 66 squats

Corner 3 – 33 tricep extensions – pole section to third cones 99 on back chest press

Corner 4 – 44 curls – pole section to 4th cone framer carry there and back

3 rounds of picking cherries

back to flag

COT:

Many prayer requests

Sarlacc Out

Beautiful morning at Folsom for a good old fashion butt kicking.

Warm up:

Gravel pickers IC x 10

Moroccan Night clubs while I explain what we are doing next.

The Thang:

1 burpee, 5 merkins, 10 shoulder taps at every light pole and split in road for a total of 10 to entrance to park.

circle up for 3 rounds of cherry pickers

Pledge

Divide into 2 groups and Indian Run with one burpee in back to bottom of large parking lot.

YHC had set up 12 cones with below exercises. Group 1 starts at cone 1 and Group 2 starts at cone 12 working clockwise and counter clockwise respectfully.

Once complete first exercise, run a lap around outside of all cones back to current cone and lunge walk to next cone and repeat until all 12 cones are finished.

After helping the 6 finish all 12 cones, we moseyed back to flag for a round of Iron Hulk.

COT

YHC shared the following from Proverbs 24:3,

Communicating with your Family

The storms of life will test whether or not you’ve done a good job with your family. And an important key to succeeding at home is communication. So ask yourself these four questions: (1) How well do I communicate with the people I love? You may unwittingly have adopted a style that doesn’t work well for you. For example, do you retaliate? That has a degrading effect. Do you dominate? That has an intimidating effect. Do you isolate? That has a frustrating effect. Or do you co-operate? That has an encouraging effect. If you’re in the habit of using any communication style other than a cooperative one, you must work to change it if you want to build a good relationship with your family. (2) Have I identified my communication killers? The Internet, cell phones, texting, and TV are among the chief culprits. Would it surprise you to know the average couple spends less than an hour a week in meaningful conversation, and approximately five hours a day watching TV? (3) Do I encourage everyone to speak their mind? And when they do speak freely do you criticize, pout, or retaliate? Differences of opinion can be healthy. The Bible says, “Iron sharpens iron” (Proverbs 27:17). Handled respectfully, different opinions can make things better for everyone. (4) Do I think creatively? Do you spend time together as a family? Do you call your mate during the day and try to meet sometimes for lunch? Do you drive your kids to school or sports practice so you can talk to them? Communication can happen anywhere, but it only happens when you make it a priority.

Prayer Reqeust:

Big Pappy and Family

Broke

Def Leppard

Turtleman

Huck

Stripers borther