Author: Westside (Page 4 of 5)

Warmup:ssh,mnc,oh press,Mtn climbers,merkins,burpees all x 10 ic

pledge

blocks:squats 2 blocks 10 reps 1 block 20 reps no block 30 reps for 3 sets

bolt 45’s 1 block

curls:2 blocks 10 reps 1 block 20 reps 3 sets

super 7’s 1 block

lower shelter partner work one works other run to flag and back 50 pull ups 100 derkins 150 table presses

announcements prayer requests I prayed us out

good crowd good work good times 👍

I rolled up to Folsom with some sore legs this morning which was not ideal since I had a leg destroyer in mind. Ever since Gearwrench let me down a while back I’ve wanted to Q a leg focused workout. He promised one then gave us another shoulder destroyer 🙄which is good but the norm. I always strive to rock the boat . I couldn’t do all I planned but we still did more legs than anything else mission accomplished.Here’s what we did.

warm up:ssh, gravel pickers,mnc,oh press,squats,merkins,mountain climbers,burpees all x10 IC now that’s a proper warm up

mosey to blocks stop at each pole on the way for 10 merkins 10 monkey humpers

blocks:partner squats 10 reps 2 blocks 20reps 1 block then partner turn 3 sets

20 reps each oh press,curls,push up on block,KB Swings 3 sets

mosey to flag continue merkins and monkey humpers at each pole on the way we discovered  Balljoint’s monkey was a he 🤷‍♂️Aight judgement free zone we pledged it up

lot beside flag 11’s jump squats and lunges ran out of time had to Omaha

mosey back to COT at each pole on the way 3 kraken burpees

At cot I shared some scripture from James 3 about envy and selfish ambition there was some talk about bicep and calf envy but I think they got the real meaning we took prayer requests and I prayed us out thanks for the chance to lead men it was a pleasure look forward to the next one

Warm up:gravel pickers,Ssh,Moroccan nc,bolt 45’s,merkins,mountain climbers all x10 IC

ball field: 4 corners 10 burpees 20 big boys 30 squats 40 merkins

1 pax run bases other pax do exercise called by runner until he returns exercises:lbc’s,Diamond merkins,v ups, Nolan Ryan’s,ssh, other stuff I forgot

Basketball court:11’s monkey humpers and CDD’s

Playground: triple nickel dips and derkins

ran around the block then to the splash pad for some Mary bedpan turned the water on as we were leaving getting a few pax wet ….good stuff 😆.

ended with COT watts up was scared I was gonna forget to pledge an do namerama no faith 🤷‍♂️We did it took prayer requests and I prayed us out. Props to the tough guys that went to the murph afterwards that’s a lot to take on for one morning. Thanks again for the opportunity to lead men I had fun I’m liking the new Monday boot camp option everyone should come check it out.

on to the next one Westside

This is the first time I’ve Q’d a Saturday in a while so I was determined to deliver a good workout for the hammers at Folsom. I always try to deliver something different in my Q’s and this is what I came up with for today.we would be using 2 different coupons one being an 8’ piece of power pole the other a light duty 8’crossarm. I think the poles weighed around 130lbs a piece and the arms weighed around 40lbs.
Proper warm up:ssh,gravel pickers,squats,merkins,burpees all x10 IC

next mosey to soccer field on the way stop at each pole and do three kraken burpees,pax took turns carrying coupons 2 per pole and 1 per cross arm

soccer field:divided into two teams of 7,teams competed to finish exercises first

exercises:300 burpees 300 merkins 300bigboys,cross arm curls,300squats,12 laps around field, one pax flips pole end over end 30 yards and back then all pax rotate to next exercise until completing all reps .

both teams finished around the same time so we’ll call it a tie 🤷‍♂️.

then we moseyed back to the flag the same way we came taking turns carrying coupons and doing kraken burpees,

then we moseyed to bottom shelter for 4 sets of 5 pull ups,10 monkey humpers,15 dips,20 squats this was about the time SA had to tap out its ok  you vs you🙄.

then we lunge walked from the bottom of the lot to the flag with escalating merkins at every other line 16 total merkins 🥵

Time! Praise the Lord glad to be done 😆

announcements,pledge, I prayed us out

good turnout this am thanks for the support guys it was fun looking forward to the next one 💪🏻

Warmup: SSH,gravel pickers,Squats,Merkins all x 10 IC

mosey to bottom shelter 4 sets 5 pull ups 20lbc

catch me if you can to the flag 3 burpees and karaoke

mosey to soccer field for block work with partners one does the exercise other murder bunnies across field 100 big boys,200 lunges,300 X factor

moseyed back to the flag for COT I shared a verse with the pax took prayer requests made announcements

I was trying to work some IPC stuff into the boot camp today the event makes me push my limits every year and I hope it did the same for the pax today thanks for the chance to lead again I’m looking forward to the next one

Today was the kotter Q for the month at Folsom great idea Balljoint. Only one problem 5:30 no kotters 🤷‍♂️. Oh well maybe next time. But here’s what we did I planned minimal running for kotters but it was still a good one.

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

11’s booyah merkins and big boys while listening to the greatest soundtrack ever Rocky IV

Blocks with tabata 30 seconds work 30 seconds SSH 3 sets each exercise curls,OH press, tricep extension, squats,KB swings,one arm rows.

mosey to bottom shelter 5 pull ups, 40 step ups,20 dips repeat 3 times

mosey to flag for Mary abs Time!

pledged it up took prayer requests,shared a word with the men from 1 thessallonians about persecution is to be expected. Made announcements then I prayed us out.

It was a pleasure to lead again F3 is an awesome thing for men to take part in the kotter Q’s is a great idea to help some get back into it. I look forward to the next time I get to break a sweat in the gloom with my brothers at Folsom Westside out

It’s been about six months since my last Q . I took some time away from F3 to focus on building muscle mass in the gym.But I’ve done that as long as I cared to, it’s time to get lean for summertime and what better way than boot camp with those hammers at Folsom. I sure was missing my F3 brothers and pumped to get back in the gloom with them and shed a few pounds. I’ve been back at it about a month now and I’m getting some endurance back,so I was itching to lead a workout so I pounced on the first one I could at Folsom here’s what went down.

warm up: ssh,gravel pickers,mnc,bolt 45’s,merkins,mountain climbers all x10 IC

mosey to flag stopping at each light pole on the way for 3 kraken burpees

we pledged it up

mosey to horse track for 11’s dips and rows

burpee Indian run back to far shelter sparky showed up at some point I think it was after the kraken burpees….. convenient

back shelter partner work one does work other runs to flag and back exercises:50 pull ups,100 hanging knee raises,150 incline push ups TIME !
had more fun stuff planned but it’ll have to wait for another day.

we circled up I shared some words with the pax from Job about how we should view God while going through trials.we shared announcements took prayer requests and I prayed us out.

Thanks for the chance to lead this morning men  I’m glad to be back.we’re stronger together no doubt!

I was fresh off vacation and looking forward to delivering a good beat down at Folsom. I searched the exicon and found some new ideas and scribbled out a weinkie. Here’s what went down.

warm up:gravel pickers,SSH,squats,mountain climbers,merkins,burpees all x10

mosey to the play ground for modified triple nickel 5 pull-ups at the play ground then 15 dips at the stage x5

next moseyed to the good asphalt by the ball fields for wave of merkins this was my first time trying these and it was awful I highly recommend them👍

next we moseyed to the baseball field for vicious circle we did 2 rounds and ran out of time the exercises were burpees/run ,jump squats/lunge walk this and the merkin wave were made much more awful due to the bigger crowd this morning but it was worth it. Then we moseyed back to the parking lot and ended with announcements and prayer I took us out there were many prayer requests so I won’t try to list them all. Pallet jack bailed out on us during the triple nickel the rumor was he hurt his shoulder so hopefully he heals up soon. Sparky bailed on us during the wave of merkins to “poop” the pain always seems to strike him during the hardest exercises 🙄 but it was a pleasure to lead these rockpushers this morning hope to break a sweat with them again sometime soon .

Westside over and out

I picked a Saturday Q this month so I’d have enough time to complete my workout. I always have grand plans on paper but never enough time to carry them out. So here’s what went down

warm up:ssh, gravel pickers,squats all x10 IC

burp and merk up to 10 then back down these will make a man out of you 🥵

next moseyed to the flag stopping at each pole for 5 diamond merkins

pledged it up then 10 bohemian rhapsody,10 Freddy Mercury

moseyed to the horse track for 11’s dips and rows somehow mayor got disoriented and was counting down on both sides 🤷‍♂️I believe SA farted on him that’s enough to disrupt anyone’s thoughts 😆

then we moseyed to the back shelter for pull-ups and calf raises 4 sets amrap on pull-ups 30 calf raises

mosey to the play ground for partner work with blocks one partner does the exercises while the other runs a lap each partner did 2 sets of the exercises which were:big boys w/block,curls,back squats,oh press Times up!

once again didn’t finish my list 🤷‍♂️
I shared my thoughts with the pax that we’re all to busy and there never seems to be enough time in the day.which reinforced my point that we have to be on guard about our priorities and how we use the time we’re given. I shared the story of Mary and Martha and the parable of the rich fool.
thanks to everyone that showed fun was had by all except mayor he got his feelings hurt cause I burnt more calories than him 😁little less talk and a lot more action next time mayor

announcements were made I closed us in prayer thanks for the opportunity to lead men

It’s been a while since my last Q due to my schedule so I was chompin  at the bit to give a good beat down at Folsom. A lot of guys have been getting crazy with burpees lately so I decided to give a burpee free workout which worked out pretty well apparently cause I burnt a lot of calories without a single burpee. It was a light crowd but a solid one 💪🏻Ready to get it here’s what went down.

Warm up:ssh,gravel pickers,squats,merkins,mountain climbers,x10 all IC

Next mosey to the flag stopping at each pole for 5 diamond merkins

we pledged it up then headed to the horse track for 11’s we did derkins and rows on the fence rails then 36 dips in honor of my upcoming birthday

next we headed back to the trucks alternating sprint/walk on the way

next up: partner block work on the soccer field

one partner did exercise the other ran the width of the field

exercises: weighted plank,OH press,back squats  then time ran out the rest will have to wait until next time.

Thanks to everyone that showed you guys pushed hard I appreciate the effort.

I shared a few verses about mans role in the family unit.

announcements:second F lunch,axe throwing this Saturday,jacked up leg 5k this Sunday,

prayer requests:Sarlacc friend from work wife passed away unexpectedly,Bedpan and wife dealing with heavy work load,my job interview today…..God knows the rest I closed us in prayer. Thanks for the chance to lead brothers it was fun looking forward to the next one

Westside out