Author: Sister Act (Page 7 of 17)

12 men at Folsom this morning.

Warm-Up: Grass pickers, Hillbillies

Mosey towards flag at Folsom entrance.  Stopping at light poles on the way.

1st pole: 10 Hand Release Merkins

2nd pole: 10 HR Merkins, 20 American Hammers

3rd pole: 10 HR Merkins, 20 AH, 30 LBCs

4th pole: 10 HR Merkins, 20 AH, 30 LBCs, 40 Flutter kicks

Pledge at flag

Exercise called here is Mike Tyson’s and Mountain Climbers. Start with 1 Mike Tyson and 4 MC. Then 2 Mike Tyson and 8 MC.  3 Mike Tyson’s and 12 MC. Continue until finish with 10 Mike Tyson’s and 40 MC.

Short mosey to parking lot.  Line up in front of the curb.  Staying with the 1:4 ratio.  Do 1 Burpee and 4 Rocky Balboa’s. Then 2 Burpees and 8 RB. Continue this until you finish with 10 Burpees and 40 Rocky Balboa’s.

Mosey down to bottom parking lot.  Line up on first line for some Route 66 with Merkins. Start with 1 Merkin, bear crawl 2 spaces for 2 Merkins.  Bear crawl 2 more spaces for 3 Merkins.  Bear crawl, 4 Merkins.  Continue this until you finish with 11 Merkins.

Short mosey to the Pavilion. Line up in front of the short wall.  Start with 1 Step Up and 4 Dips. Then 2 Step Ups and 8 Dips.  Continue until finish with 10 Step Ups and 40 Dips.

Mosey back to COT. Time!!

Announcements

Prayer Request

Nameorama

Nice work men.  SYITG!

SA

Good group of men this morning.  Time to work!

Warm-Up:  Gravel Pickers, Hillbillies, 10 Burpees

The Thang:

Mosey to bottom parking lot.  Line up on first line facing uphill toward length of parking lot.  Start with 1 Mike Tyson.  Bear crawl 2 spaces, then   2 Mike Tyson’s.  Bear crawl 2 spaces, 3 Mike Tyson’s.  We continued all the way to 12 Mike Tyson’s at the end.  The plan was to go up to 15, but that sucked really bad.

Mosey over to pavilion.  Exercises called here;
Dips, Derkins, Step Ups

Start with 10(ic) of each, then 15(ic), 20(ic), 15(ic), 10(ic)

Mosey to tennis courts.  Line up on sideline facing courts,  Exercise called here is Blackjack.  Reps add up to 21. Start with 19 Merkins, run length of 2 courts for 2 Sit-ups, run back.  Then do 17 Merkins, run, 4 Sit-ups, run.  Continue until you finish with 1 Merkin, 20 Sit-ups.

Stay on courts for next exercise .  Do a little AMRAP routine. 5 exercises called, to be performed for 2 minutes each. Start with 10 Burpees, then sprint length of 1 court.  Then do 10 Burpees, sprint.  Do this from 0:00-2:00.  Then from 2:00-4:00 do 10 HR Merkins, sprint, 10 HR Merkins until time. From 4:00-6:00 do 10 Mountain Climbers and sprint.  6:00-8:00 do 10 Jump Lunges and sprint.  And finish out from 8:00-10:00 10 SSH and sprint.

Still with a little time to spare we did Burpee suicides.  Run length of 1 court and back for 1 Burpee. Run 2 courts and back for 2 Burpees.  Finish last one with run full 6 courts, and back for 6 Burpees.  Head back to COT.

Announcements

Nameorama

Prayer request

Appreciate the chance to lead today. SYITG

Sister Act

28 men showed and put in the work at Folsom this morning!!  1 FNG was present, so a very short disclaimer was given.  Go time!!

Warm Up:

10 SSH (ic)

5 Burpees

10 Gravel Pickers (ic)

5 Burpees

10 Hillbillies (ic)

The Thang:

First called exercise is called Pandemic.  Exercise done in a pyramid going from 1 to 10 to 1.

1 Burpee, 2 Mountain Climber, 3 LBCs

2 Burpees, 4 Mountain Climbers, 6 LBCs

3 Burpees, 6 Mountain Climbers, 9 LBCs

Continue until we finished with 10 Burpees, 20 Mountain Climbers, 30LBCs.

Short mosey to the tennis courts, line up on the line facing the tennis courts.  Do some escalator work.  Start with 10 Burpees, mosey to first light pole for 10 Burpees, 20 Big Boys.  Mosey to next light pole for 10 Burpees, 20 Big Boys, 30 American Hammers. Mosey to end of courts for 10 Burpees, 20 Big Boys, 30 AH, 40 Flutter Kicks.  Time to turn around and go back down.  On line do 40 FK, 30 AH, 20 Big Boys, 10 Burpees.  Mosey to pole for 30 AH, 20 Big Boys, 10 Burpees.  Mosey to next pole for 20 AH, 10 Burpees.  Finish up at end line with 10 Burpees.

Next exercise called is the backend of the Pandemic routine going from 9 to 1.

9 Burpees, 18 Mountain Climbers, 27 LBCs

8 Burpees, 16 Mountain Climbers, 24 LBCs

Continue until we finished with 1 Burpee, 2 Mountain Climbers, 3 LBCs.

At this point we are at 190 Burpees for the workout.  10 more Burpees are called to bring the total to 200 Burpees,  with time still left.  I know how everyone loves Burpees, so I hope that was enough.

With some time left, pax are lined back up on the line.  11s are called here, using the length of two courts.  Start with 10 Mike Tysons, run 2 court lengths for 1 Imperial Walker Squat.  Back to line for 9 Mike Tysons, other end 2 IW Squats.  Continue until we end with 1 Mike Tysons and 10 IW Squats. Time low we headed back to COT.  Her Slaw lead 22 Merkins for the Vets!! Time!

Announcements

Prayer Request

Nameorama

Honor to lead you men today.  The Saturday crowds at Folsom have been impressive.  I wanted to bring a tough one, so I hope you guys enjoyed it. Thank Round Up for the 200 Burpee challenge!! Appreciate the push!!  Welcome FNG Toe Pick to F3.  SYITG

Sister Act

16 men at Folsom this morning.

Warm-Up:

Grass pickers, Hillbillies

The Thang:

Mosey up the road towards the flag,  Stopping at each light pole on the way and perform:

5 Hand Release Burpee

10 HR Merkins

15 American Hammers

Pledge at the flag

Short mosey to the parking lot beside the flag.  Exercise called here  is Dirty 11’s!  Start on one side of parking lot with 10 Mike Tyson’s, run to middle for 1 Burpee, then continue to other side for 1 Imperial Walker Squat, then back to other side stopping for 1 Burpee in the middle. Then repeat but with 9 Mike Tyson’s, 1 Burpee, 2 IW Squat, 1 Burpee.  Continue until you finish with 1 Mike Tyson, 1 Burpee, 10 IW Squats, 1 Burpee.

Mosey from here to the concrete bleachers at the horse track.  Go to the bottom step for the next exercise:

3 Rounds

10 Dips (ic)

10 Derkins (ic)

10 Step Ups (ic)

Mosey back to main road and head back towards tennis courts.  Again we stopped at each light pole on the way down and performed:

5 Burpees

10 Merkins

15 American Hammers

Then head to the tennis courts.  Next exercise is the 4 corner Escalator. First corner 10 Big Boy. 2nd corner do 10 Big Boys, 20 Plank Jacks. 3rd corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers.  4th corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers, 40 SSH.

With a little time to spare, we lined up on the line at the first tennis court facing the length of all the courts.  Exercise called her is some Burpee Suicides.  Run length of one court and back for 1 Burpee.  Run 2 courts and back for 2 Burpees. 3 courts and back for 3 Burpees. Continue to last court and back for 6 Burpees.  Time was almost up so we weren’t able to go back down.  Head to COT. Time!!

Announcements

Prayer Request

Nameorama

It was an honor to lead the workout today men.  Been trying to work my way back from knee surgery, and it’s slow going.  Awesome to be out with everyone, and to lead a workout again.  Thanks for the push!

SA