Author: Sister Act (Page 16 of 17)

13 showed at Folsom on this fine Saturday morning ready to push the rock.  It’s 6:30, time to go to work!  No FNG, so no disclaimer really needed, most already know that I’m an idiot.

Warm-Up:  Toy Soldiers, Grass Pickers, Hillbillies

Pledge

The Thang:

I always try to make sure that the PAX attending my Q get their moneys worth, so why not break out a coupon inspired workout.  Each PAX was told to grab a coupon from Slaw’s truck and head to the tennis courts.  Here we lined up facing the length of  all the courts with your block on the ground in front of you.  Realizing that we are at Folsom,  the first exercises were carefully explained in detail, hoping for minimal confusion.   We would do a Route 66 style workout with Burpee Block Jump Overs (BJO), with a twist.  First off, a Burpee BJO is when you perform a normal Burpee, then jump over the block and go straight into a second Burpee.  So we started with 11 Burpee BJO.  Then to confuse the heck out of everyone, I included 3 different exercises and a short run after each set of Burpees BJO.  It went like this;

11 Burpee BJO,   25 Hand Release Merkins,  Run 25yds and back (approximate distance of width of 2 tennis courts)

10 Burpee BJO,   25 Goblet Squat w/ Coupon,  Run 25yds and back

9 Burpee BJO,   25 Leg Lifts with Coupon extending above your chest,  Run 25yds and back

8  Burpee BJO, 25 HRM,  Run

7 Burpee BJO,  25 Goblet Squats, Run

6 Burpee BJO,   25 Leg Lifts, Run

And continue this until you did 1 Burpee BJO, 25 Goblet Squat, Run.  Mumble chatter was at a minimal this morning.  Pretty sure the presence of a couple 2.0s, saved me from some unkind words about my choice of workout.  Anyways, this one was a challenge, time to move on.

Thinking that we needed to continue with the block work , the  next group of exercises called would all involve the use of   blocks.  5 different exercises were called.  The exercises called were;  Kettle Bell Swings, Thrusters, Tricep Extension, Curls, and Chest Press.  Start with 25 reps of first exercise, and then increase the reps by 25 for each exercise there after. Also run 25yds and back after 25reps were performed.  Went like this:

25 Kettle Bell Swings w/ coupon, run 25yds and back

25 Thrusters, Run  –  25 Thrusters, Run

25 Tricep Ext, Run  –  25 Tricep Ext.  Run  –   25 Tricep Ext.,  Run

25 Curls, Run   –   25 Curls, Run  –  25 Curls, Run  –  25 Curls, Run

25 Chest Presses, Run  –  25 Chest Presses, Run  –  25 Chest Presses, Run  –  25 Chest Presses, Run  25 Chest Presses, Run

Most were able to follow instructions, but there were a few that didn’t listen and did their own thing.  With time running short, we still had several minutes to get in some work.   PAX were told to line back up on the sideline, this time holding your block.  Then PAX were told to do 2 lunge steps forward, then do a Blockee,  Another 2 lunge steps forward and a Blockee.  Continue this until we traveled the width of 1 tennis court.  Now time to go back to where we started.  Except this time increase the Blockee to 2 reps.  That would be 2 lunge steps forward, then 2 Blockees.  Continue this until the width of the 1 tennis court is traveled.

Time for one last exercise to be called.  I know this one is a favorite to a couple PAX attending today’s workout, so we might as well work it in.  PAX lined up in the plank position with about 3-4ft of space between each other.  A little Bear Crawl Slalom to close out Folsom.  First PAX is to start the Bear Crawl in and around the planking PAX. Then the next PAX to follow and continue this until each PAX had the chance to Bear Crawl the length of the line.  Time is up!

COT

Announcements:  9/22 Stop Soldier Suicide 5/10k, 9/22  JJ5K , Burpeethon 10/6

Prayer Request

Nameorama

It was an honor to lead today.  Appreciate the opportunity!

Sister Act

14 HIMS at Folsom this morning.  13 for bootcamp and 1 runner.  Great work Tyson.  He is battling a back injury and is slowly working his way back to form.  Good to see him out here putting in some work.  The rest of us, well, I don’t think we realized what we were about to get ourselves into.  F3Greenwood challenged all of F3Nation to compete in the F3 Iron Pax Challenge competition for the month of August.  Each Sunday a new workout is announced to be completed during the following week.  Then you enter your score each week, and after the month an F3Nation Iron Pax winner is announced.  So with today being the last day to complete the week 1 workout, it seemed fitting to offer any willing PAX the chance to compete in the challenge.  It was great to see a good crowd, and before I knew it, it was show time.

Warm-up:  Grass Pickers, Hillbillies

The Thang:

Week 1 Iron Pax Challenge:

The week one workout consisted of completing 4 rounds for time.  You would complete the 5 exercises with the assigned reps, then run 400m, this would complete round 1.  We did this 4 rounds with your score being the time taken to complete all 4 rounds.  Exercises called were:

1.  50 Squats
2. 40 Big Boy Sit-ups
3. 30 Merkins
4. 20 Bonnie Blairs (jump lunges with 1 rep consists of both R & L knees coming into contact with ground)
5. 10 Burpees
6. Run 400 Meters

This was a tough one.  I honestly did not think this looked too bad when it first was announced.  I could not have been more wrong.  As I write this backblast, my legs are more sore than I can ever remember.  This was a beatdown for sure.  Everyone pushed hard, and gave it their best effort.  Defib, who is a machine, lead the way and finished first.  Not sure of the order in which the remaining PAX finished, but everyone finished out together.  Awesome job, and way to push everyone to finish.  I actually prepared a weinke with a lot of options after we completed the Iron Pax Challenge.  Uh,  that wasn’t happening after this beatdown.  With everyone smoked, we fellowshipped mosey to the tennis courts.

Time was running low, but we still had plenty of time for some more work.  Next exercise called was some Route 66, suicide style.  We would run to each out of bounds line and back and perform a Sumo Squat.  Each run down we would go to the next out of bounds line and run back.  Then increase the Sumo Squat by 1 rep each time.  Start with 1 Sumo Squat and finish with 11, for a total of 66 Sumo Squats.  This completely smoked the legs, which were already shot from the Iron Pax Challenge.  Not a good call on my part.

With just a few minutes to spare.  we had time for a little Iron Hulk.  This is a exercise where you perform Merkin and Air presses with a 1:4 ratio.  1 merkin then 4 air presses, 2 merkins 8 air presses, 3 merkins 12 air presses and so on.  I think we made it up to 7 merkins when time was up.

Great job from everyone today.  This was a pretty good beatdown, that I’m still feeling several days after.  Appreciate everyone pushing themselves and each other.

COT

Announcements:

August 18th – CSPAN Convergence at The Fort

August 18th – 2.0 workout at Folsom

August 18th – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

Prayer Request:  YHC took us out

Nameorama

Thank you for this opportunity to lead today.

Sister Act

9 HIMS showed to Folsom this morning looking to avoid the rain.  The chance of avoiding a potential beat down, well, that’s not going to happen if I can help it.  Getting close to start time and the PAX are still rolling in.  Here comes Sparky, so I am late or it’s definitely time to start, so let’s roll.

Warm-Up:    SSH x 10(IC)

The Thang:

Mosey towards the flag at the entrance to Folsom, along the way stopping at 4 different light poles and knocking out 5 Burpees OYO at each pole.  Got in 20 before we reached the flag.  Sort of like a mobile Slaughter Starter.  Go ahead and say the pledge, then we continue to mosey across the street to the back right corner of Walmart.

Exercise called was Walls of Jericho.  This exercise usually is performed around a large building.  Today we are using the Walmart building.  You pick 7 different exercises and complete 7 reps of each and run one lap around the building.  Exercise is complete once you finish your 7th lap.   The exercises chosen today were;  Burpees, Plank Jacks, Big Boys, Imperial Squats, Ski Merkins, CDD, and Seal Jacks.   Not a lot of mumble chatter during this exercise.  Only talk was of Sparky making an emergency pit stop into the Walmart.  He sure did take his time.  Then somewhere after the 2nd round, Allen Tate pops up out of nowhere.  Sort of like he was trying to sneak in like he had been there the whole time.  He swears he ran a 5k looking for us, but he wouldn’t provide his Fitbit for proof.  This exercise took longer than anticipated, and we were quickly running out of time.  We had to cut the last round short and start our mosey back to flag.

Still with a couple minutes left to spare, I didn’t want to waste any valuable time.  So a quick round of Burp & Merk was called.  This is when you begin a traditional burpee with a single merkin at the bottom, then complete.  Drop back down for a second burpee with two merkins, then complete.  We did this up to 7, and then worked our way back down to 1.   This was a crowd pleaser to end the workout.  Time.

COT

Name-o-rama:    Completed rather quickly, not sure where Sparky was off “two”

Announcements:  CSAUP relay, JJ5K, Belmont 5/10k

Prayer request:  YHC took us out

It was an honor to lead today gentlemen.  Thank you for allowing me this opportunity.

Sister Act