Author: wirenut (Page 12 of 12)

Beautiful morning pax are ready. No FNG’s quick disclaimer let’s get to it.

Body weight Warm up

SSH, Gravel Pickers, LBC, MNC.                               22 for the vets and the Pledge.

Block Circuit 1

7×7 Thrusters, Triceps Extensions, Hammer Curls, Sumo Squats 15 sec. rest between sets

Rifle Cary to tennis courts

Block Circuit 2

6×6 same as before with suicide sprints between rounds Rifle Cary around courts

Block Circuit 3

5×5 once again same as before with a Rifle Cary across the courts between rounds

Rifle Cary back to the parking lot to get rid of the blocks

Heavy Bag Finisher

Mosey to the soccer field upon arrival we find about 600lbs of pool salt time for some heavy bag farmers walks.

10 squats grab 2-40lb bags farmers walk then 5 burpees rinse and repeat for 5 rounds.

Mosey back to parking lot for COT and announcements.

I would like to thank everyone who came out this morning and say thanks for the opportunity to lead this morning.

Prayer Requests

Turtle Man, Big Pappy and family, SA and family

We’re finishing up the last days of March and we’ve got a beautiful morning without rain for a change. I’ve got 11 rock pushers ready to get at it. So I guess it’s time for a plain and simple Folsom beat down. Nothing special just a few simple sets let’s get it.

Warm Up
SSH, Gravel Pickers, MNC                                             20 reps each all in cadence

Time to say the Pledge

Mosey to the lower lot for Some 4 corners with a twist.

Corner 1 – 10 mericans                                        Corner 2 – 10 big boys                                          Corner 3 – 10 squats                                              Corner 4 – 10  mountain climbers

3 Rounds add 10 reps each set per round and as for the twist mentioned above every time we crossed the center point of the of the parking lot we did 5 burpees.

Now time for a little Triple Nickel

merican jacks, burpees, squat jacks

5 rounds 5 reps each

sprint to each station nerr back to bottom of the lot

Mosey back to the Shovel Flag for COT prayer requests and announcements.

I’m going to finish up by giving my man Hacksaw some kudos. This guy was putting in some EC this morning and dang near broke his ankle but he stayed and tried to get his work in. In the end he just couldn’t push the he normally does. It was killing him I know that kind of stuff kills me too. Just remember failing to complete a challenge isn’t necessarily failing. Stay strong and keep pushing.

It’s cold and I’m still recovering from all the burpee beat downs these guys have been putting us through out here at Folsom this past week or so.

That being said I find myself at a crossroads. You see even though I’m tired and score we still gotta push that rock, so I’m going to go with a low impact and slow meaningful rep workout. So let’s get at it.

Warmup

20 SSH, 10 Gravel Pickers, 20 Moroccan Nightclubs all in cadence

Turn to the Shovel Flag
Say the Pledge

Circuit 1

1 round of working sets then 15 seconds rest

Round 1
Lunges 5 per leg

Round 2                                                                             Lunges 5 per leg, 10 Mike Tysons

Round 3                                                                          Lunges 5 per leg, 10 Mike Tysons,            Mountain 15 per leg

Round 4                                                                            Lunges 5 per leg, 10 Mike Tysons,             Mountain Climbers 15 per leg, 20 Squats

Round 5
Lunges 5 per leg, 10 Mike Tysons,            Mountain Climbers 15 per leg, 20 Squats,          25 LBC’s

Round 6
Lunges 5 per leg, 10 Mike Tysons,
Mountain Climbers 15 per leg, 20 Squats,                 25 LBC’s, 30 flutters

Head to The Play Ground

Circuit 2

3 rounds 45 sec. work 15 sec. rest

Pull-Ups, Dips, Mericans

Mosey up to the Tennis Courts

Circuit 3

Repeat Circuit 1 but add in a Full Court Sprint between each round.

Circuit 4

Core Finisher
1 min. plank
1min. 6inches
1min. Heels to Heaven

Head to the Flag for COT

Prayers for Big Pappy and his family, Wichita’s work family and their teammates family, Stogie’s family, Westside’s grandmother, James Goudelock and his family, and SA and his family

I’m going to finish by saying great job to those of you guys who ran in The Strides of March event today.  I’m hoping that this was the only reason that there were only 7 HIMS out here grinding it out this morning at Folsom.

As I arrived at Folsom this morning I was extremely disappointed that the weather was not cooperating. You see I had some awesome circuits planned for the soccer field. Oh well I called an Omaha on that as I didn’t feel like swimming laps across that field would be a good workout. That being said we had 11 stone cold HAMMERS out here putting in work out there this morning.

Quick disclaimer and The Pledge and we’re getting started.

Starting with the warm up I knew that this was going to be a pretty good one.

Burpees
Mericans
Mountain Climbers
Squats

We did 8 rounds starting with 1 rep each of each and added a rep each for each round until we reached 8 reps on round 8.

Mosey to the lower shed for some drop sets.
10 reps of each in cadence dropping 1 rep per round until we hit 5 reps on round 5.

Dips                                                                                         Box Squats
American Hammers

Now for some DORA

Lap around lower lot                                                       200 Mericans
300 Squats
400 Crunches
500 Calf Raises

Core time now how bout a little Ring of Fire and a quick Mosey back to the show up where we did 22 for the Vets.

Finish up with COT

Lots of prayers spoken and unspoken.

Announcements
Extinction Run
Snowbird
CSAUP

Thanks guys for coming out in this doom and gloom with me this morning. You guys inspire and push me to be better today than I was yesterday.

Until next time guys.
Wirenut