12 men at Folsom!!
Lots of reps done, men got stronger!! Appreciate the opportunity to lead!
Announcements
Nameorama
Prayer
SA
Author: Sister Act (Page 3 of 17)
13 men put in some work on a nice evening at Midoriyama!!
All F3 core exercises were completed and we all kept moving!! Nice work by all. Freight even admitted that this Q was “Q of The Year” material!!
Announcements
Nameorama
Prayer
SA
14 men showed for the Downtown workout!!
Warmup: The usual
The Thang:
Mosey towards Main Street stopping at end of buildings to grab some wall. Here we got in 3 Rounds of 10 Hip Slappers (ic) & 10 Dirty Hookups(ic).
Mosey to bottom level of parking deck. 5 exercises are called here for 5 Rounds. Complete the 5 exercises then run to top using ramps and the stairs back down to complete 1 Round
10 Burpees
15 Big Boys
20 Hand Release Merkins
25 Mountain Climbers
30 Squats
Run to top, back down stairs to complete 1 Round
Mosey around the block to street that goes towards Pavilion Stopping at each light pole on the right and perform 5 Mike Tyson’s as we head back to COT. Once back at Pavilion we did 10 Kraken Burpees then Time!!
Announcements
Nameorama
Prayer Request
Appreciate the opportunity to lead. Nice work men!
SA
11 at The Goat. Nice push men!!
SA
Nice crowd at The Storm this morning. Lots of reps with all F3 core exercises!!
SA
10 men at Mt Hollywood. Nice work men!!
SA
Good crowd this morning to participate in Week 1 of the Iron Pax Challenge. This week challenge is AMRAP for 45 minutes. Quick warmup, head to tennis courts to get started.
2022 Iron Pax Challenge Week 1
Care Bear Squared:
AMRAP for 45 minutes
Make a 25 yard square
*Start at cone 1 and bear crawl to cone 2 and perform 25 air squats.
*After squats, bearcrawl to the left to come 3 and perform 25 Merkins
*After Merkins, reverse bearcrawl to cone 4 and perform 25 Big Boys
*After Big Boys, bearcrawl to right to cone 1 and perform 25 Burpees
Rinse and repeat for 45 minutes. Score is total reps completed in 45 minutes.
Nice work on this one men. That was a a lot of dang bear crawling.
Announcement:
Skating with Bowser 9/17
JJ5k 9/24
Prayer Request
Appreciate the opportunity to lead today!
SA
Pax running or rucking this morning for various miles. Nice work men!!
SA
10 men at Downtown this morning
Warm-Up: Slaughter Starter(20 Burpees)
Mosey to parking deck. First called exercise is 11s. Start with 10 Hip Slappers at bottom, take stairs to top for 1 Hand Release Merkin, stairs back to bottom. Continue until finish with 1 Hip Slapper at bottom and 10 HR Merkins at top.
Next Start at bottom 5 Mike Tyson’s, 10 Mountain Climbers, 15 LBCs. Work way to top adding 5 rep to each exercise each time you go up a level. Alternate Joe Hendricks and Brad Crawl on ramps going up. We finished at level with 20 Mike Tyson’s, 25 MC, 30 LBCs.
Mosey back to Main Street. Start with 1 Burpee at light pole. Next pole 2 Burpees. Finish at last pole with 5 Burpees. Head towards flag
Time for some Iron Hulk. 1:4 ratio of Merkins and Air Press. Start with 1 Merkin, 4 Air Press. Do this 10 times finishing with 10 Merkins and 40 Air Press.
Finish up with 10 Burpees. Time
SA
Nice to have a large crowd at Folsom this morning. Lots of work was performed, and here is a sample of things we did.
Triple Nickel on the hill on walking trail. That stupid hill is terrible!,
Killer “Bs” routine on tennis courts! This was an Iron Pax Challenge workout from several years ago, and it’s terrible. The IPC version was for 5 rounds, but this one was for 3 Rounds! Still sucked.
11s on the tennis court!
Route 66 Bear Crawl Mike Tyson’s. This is my go to routine at Folsom and it never disappoints!!
Appreciate the chance to Q!
SA