Author: Westside (Page 3 of 5)

Proper warm up

triple nickel pull-ups and step ups

mosey to flag 3 burpees each pole pledge

horse track triple nickel derkins and rows

15,10,5 reps dips split squats incline merkins lap around the track mosey to cot

Announcements shared a word prayer requests Jason black,Wirenut mom,Stogie coworker wife (cancer),Pallbearer cousin Stephanie (cancer),Ratchet 2.0 cancer. I prayed us out.

good times looking forward to the next one

Rain was in the forecast so I planned a shelter workout but it never rained 🤷‍♂️ .we did a proper warm up then Route 66 lunges and squats ran a lap then the werk began! Tabata 30 seconds work 30 seconds SSH the exercises were pull ups, OH press ,deadlifts ,curls,RDL’s,big boys, hanging knee raises, we did 4 sets of each exercise, most were performed with 2 blocks with a steel pipe between them. There was alot of confusion about the difference between deadlifts and RDL’s we’ll have to work on that 😁 I like bringing something different I feel like that happened today. We pledged did announcements took prayer requests Huck, Ratchets son,Wirenut family,Turtle man ,Calvin’s wife ,camp family,Mozart,chubbs dad . I prayed us out . Good times men thanks for letting me lead

Warm up: it was proper 😁
Then moseyed past the triangle stopping at each pole for 5 LLB’s
When we reached our destination there was an axe throwing target and 4 throwing axes each axe would represent reps round 1:if it sticks =1 rep if not 5 reps when all the pax had a turn we started round 2: sticks =5 reps if not 10 reps we worked through a list of standard exercises. Stogie almost lost an axe he must’ve been pissed and threw it out into the wild blue yonder 😁.Wirenut dropped all 4 on the ground and made us do all the reps 🤷‍♂️. We made it through 2 rounds and time was short so we headed back to the flag we had 30 seconds left so Wirenut called out 22 for the vets. Time! This was fun it was different from the norm and we put in some work. We pledged did announcements took prayer requests: wirenuts family,crop dusters friend recovering from bike car collision, purple haze coworker,Huck, big Pappy,sorry if I missed any but God remembers all. Thanks for the chance to lead men it was a pleasure like always.

Me and the kids were getting ice cream and the thought crossed my mind wonder who has the Q at Folsom in the morning 🤔so I googled up f3 gastonia and much to my surprise it said open Q. That can’t be right there’s never an open q at Folsom. So I asked gear wrench on group me and he confirmed yeah it’s yours if you want it. Sold! So here’s what went down.

warm up:ssh, gravel pickers,squats,mountain climbers,merkins, air presses all x 10 IC and 5 burpees

bottom shelter:triple nickel pull ups and split squats. Apparently gear wrench doesn’t know what triple nickel is rookies 😏.

mosey to block pile : on the way 3 kraken burpees at each pole

blocks: 200 curls 175 squats 150 oh press 100 merkins 25 reps then ran 50 yards and continued working towards total reps we omahad on the oh presses to make sure and get the merkins in for gear wrench 😆

wire nut acted as a motivational speaker for the pax during block work. Giving tips on squat form and what not 😁. SA didn’t shut up the whole time accusing Wichita of half repping 🙄 Wichita was too busy smoking SA’s a$$ 😆 good times were had by all that’s all we had time for we returned to the cot pledged prayed and I shared averse and some words.announcements were shared.

prayer requests: wirenuts dad and family ,Stogie family with Covid, Huckleberry and his dad ,tooth fairy father in-law,turtle man

It was a pleasure and privilege to lead this morning men thanks for the opportunity and hard work 💪🏻

I haven’t been posting as much lately due to my wife’s work schedule much less Q ing so when I saw the Q open for downtown 1 week away I pounced on it. It’s great to have options in this region to hit a boot camp almost any day of the week. But here’s what went down downtown during this workout.

warm up: ssh,air presses,gravel pickers, merkins, mountain climbers, squats all x10 IC

mosey to the church stopping at every third pole for 3 kraken burpees I love these cause you get a break between hopping up and you slack rascals can’t cheat on the merkins 😁 there was some discussion about wich poles counted I informed the pax that only city poles mattered 😆I thought this would get wirenuts panties in a twist and it did good times. Once at the church we did 11’s derkins and v ups jumping a short wall in the middle of the parking lot.

we moseyed to the radio shop next , on the way we continued with the krakens at the radio shop we did Route 66 lunges and squats I asked pax to touch the ground with fingertips on each squat to ensure proper depth was reached I see squats shortchanged a lot and it’s bothersome honestly to see other pax charge ahead of me when their half repping but I know in the end it’s you vs you🙄😁. After that up the stairs doing 3 calf raises on each stair once everyone reached the top we headed towards the bridge stopping at every third pole for 3 big boys. We made it to Franklin when I saw some pax double back . 🤔what’s going on? They said Tippman is missing last time we saw him was at the radio shop. So those pax went back to look and never returned. So half of us backtracked towards the radio shop the other half circled the other side of the block heading towards the same destination but still nobody found 🤷‍♂️ I was wondering who would abduct a handful of sweaty ugly men at 6:00am but stranger things have happened. So we headed towards the COT when we got close we found all the missing pax including Tippman 😅 he lost sight of us after the calf raises and headed back to the COT. So now that we were re united we celebrated with triple nickel on the bridge with pull-ups and box jumps. I know the box jumps can be hard on the knees so I told the pax if needed modify with step ups. Slaw said what if we don’t want to do pull-ups 🤨quit being a puss Mr pick up the 6 😆 it looked like he was cranking them out just fine to me I always try to work in some pull ups cause not many do they’re an awesome exercise for lat development something we can all use. Times up we headed back to the cot we pledged thanks to captain stubbing for the reminder then I shared a word and prayed us out. We prayed for wirenuts dad and daughter and easy riders father in law. It was a pleasure leading this morning like always thanks for the opportunity and next time I’m sticking close to Tippman so he doesn’t get lost 😁

This was my first Q down town my first Q anywhere other than Folsom for that matter 🤔dang I need to get out more. But anyway my wife was off this Friday which meant I could post somewhere then I noticed on slack captain stubbing had an open Q so I pounced on it. I work for the city and have always kept an eye out for potential exercises in different spots downtown. My planning finally payed off here’s what went down.

warm up: gravel pickers,ssh,air presses,squats,merkins,mountain climbers all x10 IC mosey to the bridge 5 pull-ups 10 step ups 15 dips x4 mosey to the FUSE stop at each intersection for 10 CDD’s 10big boys 10squats Gearwrench was bat flipping and sped ahead but got some ridicule for skipping a couple roads which started a debate about what defined an intersection which Balljoint settled later on slack😆I love this kinda crap it keeps things entertaining. But for the record gear wrench circled back and completed his reps💪🏻. At the fuse we did Route 66 bear crawls and merkins much to SA’s delight he loves doechy exercises like this. Then we moseyed back to the pavilion stopping at each intersection for 5 Diamond merkins. At the pavilion we did 10 v ups 10 miketysons 10x factors 10 burpees and some incredible hulks everyone was glad we fit some burpees in I think they were worried we wouldn’t do any 😁. Fun was had by all good work men it was a privilege and pleasure to lead like always this was a reminder to me I need to branch out and Q elsewhere when possible I’ll be keeping an eye out for other openings. Over and out 💪🏻👊🏻

I was scheduled to Q at Folsom on this day anyway I had a weinke in mind but then surprise there is a 5th week of IPC this year so my plan will have to wait. We met up at the soccer field and did week 5 and it went down like this.
10 BDC burpees murder bunny 10 yards 10 BDE burpees murder bunnies backwards 10 yards 20 thrusters murder bunny 20 yards 20 thrusters murder bunny 20 yards backwards 30 Bonnie blairs murder bunny 30 yards 30 Bonnie blairs murder bunny 30 yards backwards 40 jungle boy squats murder bunny 20 yards 40 jungle boy squats murder bunny backwards 20 yards 50 merkins murder bunny 10 yards 50 merkins murder bunny backwards 10 yards stop. During the course of the workout there was a timer every 5 minutes we did 5 kraken burpees it was tough but all the men pushed hard. I’m especially proud of jiffy he really struggled but refused to give up and finished strong 💪🏻. Mayor Stogie and Ozark started early to make sure they got all the work in. I’ve been pleasantly surprised this year at the way the Folsom regulars attacked the IPC and we’re all stronger because of it thanks to all who helped set up. I look forward to next years IPC

The IPC has been a popular event around Folsom this year. I’ve seen other regions run the events as a relay and it looked like fun so I asked around to see if there was any interest in doing one at Folsom. A handful of hardcore hims agreed to participate so we set it up for Friday morning. We split up the work and the running trying to keep pax’s strong points in mind to stay competitive. We lost Wirenut at the last minute due to work. But we still had enough to make it happen everyone pushed hard and we got a time that took 3rd place for the week 💪🏻 Special thanks to Huckleberry for proctoring and filming he’s filled a much needed role in that position this year. Hopefully we can do the relay on a regular basis I feel like it promotes teamwork and fellowship.

I look forward to the IPC challenge every year,this is my third year participating.It pushes me past my limits and makes me better every year. When Balljoint announced that every Thursday Folsom would be doing the IPC workout my thoughts were heck yeah 👍. He asked if I would Q week 2 and I gladly agreed. So week 2 of the IPC was an amrap workout for 45 minutes it went like this 5 blockees rifle carry 25 yards 10 I’m not worthy farmer carry back 5 blockees rifle carry 15 goblet squats, farmer carry back 5 blockees rifle carry 20 tricep extension farmer carry back 5 blockees rifle carry 25 KB swings farmer carry 5 blockees rifle carry 30 curls that’s 1 complete round you repeat for 45 minutes getting in as many reps as possible. We had a good crowd some faces you don’t see much at Folsom the IPC draws people out and breaks the normal routine that’s part of what I like about it. Everyone pushed hard and encouraged one another as we went I love that part of F3 your never alone.Gear Wrench pushed out alot of reps with a messed up elbow kudos for pushing through the pain.Wichita had the highest rep count and didn’t even submit it I guess that’s a true HIM move he wasn’t out there pushing for recognition 👍. Special thanks to Balljoint and Gearwrench and Stogie for helping get set up. We made announcements and I Prayed us out and that is all.

The IPC takes place every September and I look forward to it every year. The workouts are hard and it pushes me mentally and physically. So to prepare for that I decided to recycle a workout from 2020 the pax had 2 workouts to choose from one involved more running the other a lot of burpees so we voted and almost unanimously they chose burpees.For better or worse here we go.

warm up:ssh,gravel pickers,air presses,squats,merkins,mountain climbers all x10 IC mosey to the original Folsom parking lot for some smooth asphalt. Pax took turns carrying 8’ cross arm during the workout and that man was the form police wich tied in with the word I shared later.

the workout:EMOM 3 burpees at top of every minute while working to complete the following exercises 50 hand release release merkins yes two releases,100 leg raises,150 jungle boy squats,200 big boys,250 lunges count each leg.

this was a tough one I didn’t finish barely made it into the lunges. Props to Tonka he finished one round and made it to the big boys a second time he’s an animal 💪🏻 But I believe all pax were pushed and used better form than normal knowing someone was watching them. We moseyed back to the flag and I shared scripture from Matthew 7:1-4 about judging others and having a plank in your own eye hence the form police carrying the cross arm. We shared announcements took prayer requests and I prayed us out. Great work today men it was a pleasure to lead today like always. I look forward to the next one.