Author: Steven Ryhne (Page 9 of 10)

Last week the site Q at Folsom caught a lot of slack from the Folsom pax on the Good ole  GroupMe chat! So, I reminded the pax that I had the Q on Tuesday, go ahead and get it all out of your system,  because come Tuesday you want be able to pick up your phone! I tried to deliver!

Pulling in at Folsom, it was a good site to see! Medicine Woman getting his Ruck on! And the parking lot was pretty full for a Tuesday! 530 hits!

10 burpees oyo! Mumble chatter already!

Lets mosey, to the flag, pledge, mosey back to the “trucks”! Grab a Block!

20 to 1! If you put your block down during the the WO, that will cost you 5 burpees OYO!

20 squats

20 shoulder press

20 curls

20 triceps

then 19 each, 18 each, 17 each, you get the picture! Somewhere around the 16 rep mark, the burpees started for some of the pax! All of the Folsom pax pushed hard, hats off to Hank! I think that guy is a machine! Lots and lots of mumble chatter during this, I think some did burpees, to get a break from the blocks, weird?

5 minutes left, we have time for one more mosey!

Im very proud of these Folsom men, they are a solid group of HIMs, and I am blessed to be a part of!

Announcements: warrior dash, beginning of June, Memorial Day 5k, Memorial Day Murph! Adding a run/ruck day at Folsom on Wednesday

Prayer request: some unspoken, Allen Tate’s mother in law, Bedpans son, each other and families!

Thanks men, for letting me lead! See you in the gloom!

It was a frosty 30 degree’s this morning when I pulled into Folsom, Medicine Woman called E.C. The night before and he was not joking. Like a triad Ninja he come running (1.5 miles Aye!) in looked up ice on his mask, said what’s up Bedpan. I thought to myself today is a day to be maniacs! (I’ll explain later),all of the sudden the parking lot was full at Folsom. 11 HIM’s showed up for my VQ. It’s AT’s bday and he showed up with a codpossum ready to get down in the Gloom. (Show to know).

Warm A Rama

SSH x10

cherry pickers x 10

10 hillbillies on the right side

10 Appalachian Americans on the left side

25 night clubs oyo

Mosey to the bottom

team work makes the dream work

25 Maniacs (Chris Farley/tommyboy) then plank until teammate makes two laps x’s2

mosey to covered area

dips x 10

captian Morgan x 10 oyo

mosey to the flag

Pledge

merkins x10

mountain climbers x 10

LBC’s x 15 oyo

mosey

tennis court lunges

stop at end and Bobby Hurley add 1 per court. Then rinse and repeat.

Finished up with 25 squats slow and low per Pax request, and you can’t lose your V without at least 5 Burpees.

I learned a lot this morning, Captain Morgan is best left for the afternoon, add more reps, but most importantly I learned how Great it is to be surrounded by the  Men of F3.

Prayer request

Romeo’s father in Law

all the guys training for the half marathon

Allen Tate’s Mother in Law

bedpans Aunt.

The Bedpan is full!

On the way home from work yesterday I stopped off by southern states and picked up several 50lbs bags of deer corn, to put out for the deer! These bags of deer corn will also make for some great mumble chatter at Folsom! Before parking at Folsom, I took the bags and dropped them off in the bottom parking lot then headed up to the pax! Pulling up I see Sister Act and Swimmer joined us this morning, good to see them on a weekday. 530, time to start!

Warm up

SSH-15ic

hillbillys- 15ic

DonQs – 15ic

Mosey to the flag at the entrance of Folsom, pledge, 22 for the vets! Mosey back to the truck to pick up the jump ropes on our way to the bottom parking lot.

Partner up! Partner 1 starts the exercise, partner 2 run across the parking lot while carrying the 50lb bag of corn!

100 Merkins

100 squats

100 lbcs

150 jump ropes

Time for a mosey around the park! Partner 1 starts the mosey carrying the bag, handing it off to partner 2 as needed! While running the long way to the flag pole and back to the trucks! On the way back to the truck, YHC had a pain hit, and had to find the closest bathroom! With 7 min left, the pax stepped in and finished up!

25 flutters ic

16 merkins ic

20 Freddie M ic

( to many) Sandy Vs

10 Burpees oyo

about this time yhc returned, feeling much better!

Announcements- CSAUP, community 5k

Prayer request- Medicine Woman’s leg, Sister Acts traveling, each other!

Good job by all the pax! Thanks for the opportunity to lead!

Medicine Woman had the Q for Thursday, but wasn’t able to make it. But he did inform the pax the night before on the good ole Folsom group text that we will be doing a Murph in the morning! Also, Allen Tate informed us that he will be there! Yeah right! I rolled in right on Sparky time, about 535, and the pax was already warming up, all the “trucks” in there normal places, wait a minute, did roadie get a new truck? Nope, it’s Allen Tate (unicorn) number one! They finish Mnightclubs till I get there, no MW, but we already had our orders! Mosey to the flag, pledge, then make a lap around the park, knocking out our first mile, man that Montross is getting fast!  We meet up at the playground to start on our Murph, we were planning on doing full Murph but we only got half, 50 pull-ups, 100 merkins, 150 squats! Look at the watch, 603! Let’s mosey! Wait , who is this creeping in? It’s Gomer,(unicorn) number two! How rare is this? He jumps out of his vehicle, with jeans and Justin boots on, files right in line with the pax, we knock out another mile and a half! Allen Tate and gomer looked like they haven’t missed a beat! Everybody did a great jod, some even ran a little extra on that last mosey!

Announcements: CSAUP first Saturday in April, 3rd F event April 13th, 5k April 14

prayer requests: Medicine woman’s leg, Def leopards hip, Allen Tate’s mother in law, bedpans wife! Bedpan took us out!

Good to see that Allen Tate and Gomer still know how to find Folsom!

I pulled in running a little late as usual! 6 pax where waiting patiently? I opened my truck door and yelled what time is it? Someone answered 530! Stepping out of the truck I yell back “ let’s mosey “! So we make our normal trip to the flag , on the way back I asked the pax, option A or option B? Quick reply, option B ! A is block work, and B is burpees 20 to 1 on the tennis courts! When I informed them of this the mumble chatter quicky spiked! Little did I know Hanks Gout was flared up in his knee! So being the merciful guy that I am, we fell back on option A! We grabbed blocks, circled up and did 20 to 1

shoulder press

squats

curls

triceps

somewhere along the way there was some fussing about cold hands, #showtoknow! Everybody did a great job! Proud of the folsom crew!

prayer request- Hank, Def, Silas, Weston, each other

announcments- community 5k,

csaup run

Good work men! And Volt for getting in a little ec before the WO!

Good ole Volt had the Q this morning! And guess what… I was late! I rolled into Folsom at about 538, the pax were saying the pledge when I was rolling in, a good site to see! Little did I know what I was getting into!

warmup- so I’m told! Ssh, Hillbilly’s, Gravel pickers, 15ic

they moseyed to the flag at the entrance of Folsom, pledge, mosey the long way back to the playground! After running around looking for the pax, this is where I found them! Some were doing merkins, some were doing squats, and some were doing pull-ups, that’s when I was thinking “ if I just keep on running, I wonder if they will notice me?” I join up with the pax, yep a “Murph”! We finished the 20 sets of 5 pull-ups, 10 merkins, 15 squats, then run that last mile! I should have known when I saw Volt had the Q , it wouldn’t be easy!

Announcements- snowbird men’s retreat March 16-18

Prayer request- our families, the families and people in Florida!

Good work men! Good to see Bed pan out at Folsom this morning!

Volt took us out!