Author: Westside (Page 5 of 5)

9 brave souls ventured out of the fartsack this morning and made it to Folsom.It was a good turn out for A cold wet morning and I was ready to provide a good workout.This is how it went down.

Warm up:gravel pickers,toy soldiers,ssh,low slow squats,mountain climbers,merkins,burpees all x10 IC

mosey to lower shelter for partner work.one partner did the exercise the other ran to the end of the parking lot and back.The exercises were:30 pull-ups,100 derkins,150 split squats,200 leg raises,250 tricep dips.I had some good tunes playing but mayor had the nads to skip a song on my playlist he’ll pay for that next time 😁. We then moseyed to the tennis court and lunge walked the length of the court stopping between each court for an exercise:20 squats,20 monkey humpers,20 fire hydrants, 20 hip thrusts,20 more squats then 60 calf raises.

now back the other way but bear crawling the exercises were 10 burpees,20 diamond merkins Time! I had more planned but it’ll have to wait for next time. We pledged took prayer requests and I prayed us out. I shared a verse with the pax 1john 2:6 and told how this reminded me of my example for every situation. It was a pleasure to work with you men in the gloom this morning it’s always encouraging and a great way to start the day.Thanks for the opportunity to lead,until the next time stay buff 💪🏻

It was my time to Q again at Folsom and I was torn about how to plan this workout.Should I go for a high calorie burning workout or should my focus be to target muscles for hypertrophy 🤔. Given we’ve had some high calorie burning workouts at Folsom recently and my agenda at the present time is to pack on some more muscle I planned for the latter. So here’s how it played out.

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

mosey to the flag stop at each light pole on the way and do ten merkins.

pledge it up then mosey to adjacent parking lot for ring o fire

hold 6” for each pax to do 5 leg raises then hold high plank for each pax to do 5 merkins

then burpee Indian run back to the lot

next we went to the playground for amrap of 6 different exercises 1 minute each set.The exercises were pull-ups,big boys,split squats,chin ups,monkey humpers,and v-ups. Good work was done by all,hopefully errybodies sore tomorrow. Thanks for the opportunity to lead men it was a pleasure.

We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.

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

mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were

front raises/lbcs

lateral raises/plank

oh press/hold 6”

diamond merkins/kickbacks

curls/lunges

Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉

Westside over and out

I was late for my own Q! But no matter we hit the ground running.

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

mosey to flag 5 burpees at each light pole on the way,pledged it up

15 diamond merkins 15 reverse crunches lap around the island x3

15 tricep ext 15 heels to heaven lap around the island x3

mosey to back lot lunge walk to every 3rd line do 10 leg raises halfway across

back shelter pull-ups to failure then 25 calf raises x3

bear crawl to each 3rd line do ascending merkins half way across lot time up

Q shared a word from the word and closed in prayer. Thankful for the chance to lead good work was done by all them sexy muscles got a little sexier y’all’s wives will be glad you posted until the next time Westside out

We had a good crowd at Folsom this morning and I was chomping at the bit to bring a good workout. It went something like this

Warm up:gravel pickers,ssh,squats,merkins,Mtn climbers,all x10 I C FYI sister act this is a warmup😉

Then we moseyed to the soccers field and did 20 merkins 20 big boys 20 calf raises ran the hill x4

next we moseyed to the stage and did 20 derkins 20 monkey humpers x4

20 incline merkins 20 leg raises x4

then moseyed to back picnic shelter for pull-ups to failure and 20 split squats x4

10 tricep dips 10 hanging knee raises x3

times up qic closed in prayer Wichita made announcements I shared php 4:8 with the guys and talked about how the verse convicted me that’s it fun was had by all thanks for the opportunity to lead

It felt good at Folsom this morning the temperature was cooler.But the burn was soon to come in the form of a block party Westside style.

Warm up:10 gravel pickers,10 mncs,10 ssh,10 mountain climbers,10 merkins all IC

The wod:emom 3 sets of 2 exercises back to back recovering every third minute we did

curls/big boys

overhead press/flutter kicks

tricep extensions/squats

vertical presses/alpos

pullups/calf raises

Time! We pledged it up I closed us in prayer.Thanks for the opportunity to lead this morning guys until next time syitg Westside out

It was cooler this morning at Folsom and I was ready to get at it this was my first Saturday Q and I was a little nervous but excited.My goal was to bring a solid workout but not to make it so hard it was demoralizing. We’d had a hard week with some tough Q’s and the IPC going on so this is what we did.

Warm up:10 gravel pickers,10 ssh,10 morrocan night clubs,10 mountain climbers,10 merkins all in cadence

Next moseyed to the triangle stopping at each light pole on the way for 5 burpees,once we reached the triangle we did 3 sets of 20 squats,16 lunges,30 calf raises while running,nurring and kareokeing between.

then we continued to the flag continuing the burpees on the way.we pledged then did ring of fire holding plank for each pax to do 5 miketysons.

then moseyed to the horse track for 3 sets of 20 derkins,20 tricep dips then a lap around the John.Followed by three sets of 20 incline merkins,10 fence dips.

then we moseyed to the horse stalls for 30 pull-ups 60 calf raises

next we did an Indian run back to the tennis courts where we did 40lbcs,and spelled out the alphabet.last we did some basketball drills. There was some grunting and griping throughout the workout so I think I succeeded in bringing some pain hope it wasn’t too much though.Thanks for the opportunity to lead this morning I had fun see you in the gloom Westside

This was my first Q I was nervous but excited. I’ve gotten some good workouts in at Folsom and wanted to return the favor.we started with a warm up of 15 gravel pickers,20 maracan night clubs,20 side strad hops,10 merkins,10 mountain climbers. Then moseyed to the flag pole doing 5 burpees at each pole. We pledged at the flag then moseyed to the parking lot and circled up. On your 6 then hold 6” while taking turns around the circle doing flutter kicks. Then  hold low plank position while going around the circle doing 5 merkins.these exercises sucked due to a large group and Wichita’s slow merkins (sandbagger).we then moseyed to back picnic shelter stopping to do 10 squats at each light pole on the way.at back shelter we did pull-ups to failure then20 step-ups for 4 sets.then 15 hanging knee raises 20 tricep dips 4 sets.then we moseyed to parking lot and did ascending merkins to 10 bear crawling across parking lot.By then time was up we took prayer requests and closed in prayer did namerama made announcements. Thanks for the opportunity to lead the group this morning everyone pushed theirselves that’s what I was hoping for. I also shared a verse 1 Corinthians 10:13 and shared some thoughts about resisting temptation. It’s never more than we can resist and the Lord always provides an escape. Those in attendance were VQ:Westside,Big Pappy,Woodchuck,Rabbit Ears,Mr.Pibb,Newton,Hacksaw,Hucklepock,Montross,Kingpin,Skittles,Purplehaze,Sparky,Roundup,Wichita,Freight,Flubber,Bedpan,Slaw,Volt,FNG Laverne