Where’s the humidity! Some of you fartsackers have no excuse now. We start with some basic warm-ups. Throw on some AC/DC radio and get to work.

Set 1: 50 seconds of work/ 10 seconds of rest.

LBC’s, flutters, LBC’s, flutters, American hammers, Big Boys, American hammers. Big Boys

Let’s mosey around the lot while rifle carrying your coupon.

Set 2: 50 seconds of work/ 10 seconds of rest.

Rev-LBC’s, Heals to Heaven, Rev-LBC’s, Heals to Heaven, Freddy Mercury, star crunches, Freddy Mercury, star crunches

Let’s mosey around the lot while rifle carrying your coupon.

Set 3: 50 seconds of work/ 10 seconds of rest.

Squat curl press, lawn mowers, Squat curl press, lawn mowers, Merkins, plank jacks, Merkins, plank jacks

Let’s mosey around the lot while rifle carrying your coupon.

With the 5 minutes left, let’s do Mary.

Announcement’s:

2ndF Pita Wheel lunch tomorrow @ Gastonia location, Iron packs tomorrow @ Ricky Bobby with very little running, Iron packs Thursday @Fulsom

Prayer Requests:

Elana appendix, Charlie, Turtleman, and Jackson Hall  🙏

Good work men! Thank you for letting me lead in the Gloom

Good turnout this am-disclaimer, warmup then head to the short wall for some step ups then on to the thang at the bank-today it was gonna be Walls of Jericho. I went to the Snowbird Wilderness Outfitter BE STRONG men’s retreat this past weekend. I had heard about it before but finally was able to make it work-highly recommend you try to go. Look it up or as Sparky, Freight, Medicine Woman, and probably a few other Folsom regulars who may have gone or heard about it. We learned about Joshua and part of the discussion covered the story about the walls of Jericho so that was our thang today.

7 exercises with 7 reps each then mosey around the bank X 7 rounds. I tried to help teach the “how to count” thing to Fountainhead but he wasn’t having any of it. He came up with his own method and did just fine. At some point he will likely Q a workout and will survive I am sure.

Here are our 7 exercises: Merkins, Squats, Big Boys, Imperial Walkers, Mountain Climbers, LBCs, then…….(drumroll please)…….Jillian Michaels. The JM’s were a definite crowd pleaser. We got thru it, hit some more step ups, then finished with the COT. Along the way Roscoe entertained us with random info on Jillian Michaels and various appropriate and inappropriate jokes. I tried to give some background on what I learned this weekend about Joshua and suggest you read about Joshua when you have some time. Key words to focus on are obey and courage.

**HONORABLE MENTION: Watt’s Up posted with a bum knee, stayed the whole time and did his own thing in the parking lot at Pelican’s. What a great example-don’t let what you CANNOT do interfere what you CAN do.

thanks for the opportunity to lead-Whoopee

It was a good morning at Folsom with the avoidance of a skunk we started out with a basic warm up losing up the shoulders. After the warmup it was time for the best middle school game created. Dodgeball.

We had 10 balls of 5 different colors. If you got “out” you had to perform the exercises to get back into the game.

• Red Ball – 10 Merkins
• Blue Ball – 50 LBC’s
• Purple Ball – 50 Calve Raisers
• Yellow ball – 10 Hand Release Merkins
• Green Ball – 5 Burpees

Gearwrench was out of the gate with clever throws and insane acrobats. The HIM sacrificed his body out there. The clear MVP.

Stogie had his moment getting Gearwrench with the Burpee ball when he wasn’t looking. Gearwrench looked like Tommy from the Karate Kid when that ball from Stogie hit him.

The wise Oompa Loompa stood close to the net hiding in plain sight and getting people out left and right. We learned the Westside had no clue of the rules of dodgeball. He would slap the ball away with his hand not realizing he was out. He got the hang of it has time went on.

At halftime, we did a round Iron hulks counting up to 10 merkins. There was a nice burn in the shoulders now.

Back to the second half, Pony Boy was getting frustrated as although YHC is fat and slow, YHC does have hands.  The second half was much slower than the first. The quantity of exercises began to set in.  The burpee ball was the devil.

Once time was up, we fellowshipped back to the flag for COT and pledge.

Prayer Request

• Hall Family
• Huck
• Turtleman
• Norwood
• Unspoken Request

Big Pappy

9 HIM’s either ran, ran/ruck, walked this morning.

Shared a short message on Fearless Faith

COT:

2nd F lunch at Pita Wheel Gastonia on Wed 9/20

Prayer request:

Jackson Hall

Norwood

Turtle man

Huck

Brillo

3 of us did work which was a lot of picking cherries

Ez Rider and I did some work.

Warm Up and Pledge

One rep of an exercise at each street light to Gastone’s Hill

One rep of an exercise at each MB on right OTW up

One exercise at each MB OTW down stacked em.

DG parking lot 11s Hand Release Merkins and Bonnie Blairs

Wall Sits, Presses and Dirty H ups Food Lion Parking Lot

Food Lion Parking Lot 4 corners- 4 exercises stacked em. 10, 15, 20, 25

Prayers: Jackson Hall, Glenda Russell, Huckleberry,

Announcements: @nd F Lunch Pita Wheel Gastonia Sept 20.

We did some stuff…..a lot of stuff.  I wish I could remember but its been too long and I didn’t have it written down.  Thanks to those who came out and joined us.

5 of us carried the torch as the scheduled Q was down with an illness and we had to go deep on the depth chart to fill in for some of the regulars who were MIA.  JJ, Stroganoff and Winehouse ran the loop while Hunchback and YHC rucked with Scrat.

Discussion this week from “Wisdom of the Bullfrog” centered on the chapter entitled “A Shepherd Should Smell Like His Sheep”.  A couple quotes:

“Pope Francis once said, ‘A shepherd should smell like his sheep.’  While it’s a relatively new saying, it mirrors the thinking of all great leaders for all time.  If you lose touch with the men and women who work for you, if you can’t relate to them because you spend too much time in the office and not enough time on the factory floor, if you don’t ‘smell’ like the people you are sworn to protect and lead, then you will be a poor leader who makes bad decisions.”

And this one:

“The officers they respected the most were the ones who showed up in the boiler room when it was 120 degrees, who got greasy and turned wrenches with them, who picked up a broom to help with evening sweep-down, who brought them water when they were painting the side of the ship, and who thanked them routinely for their efforts.  But they also wanted an officer who made the tough decisions, held them accountable, worked hard, and above all they wanted an officer who valued them for the tough work they did.”

Proximity is key with leadership.  It’s critical at work.  It’s different and difficult with our kids.  It’s important that we as leaders are adequately prepared enough to be able to make time to spend time in the fields and with the ones whom we are leading.  It lets us see their realities and it lets them see that we know our stuff.

We have to make sure we know enough that they can’t BS us.

Privileged again for another opportunity to lead.

13 PAX pushed rocks at Old School with a roster full of regulars and Lawings alike.  Def Leppard was back after a brief time on IR, as was Wirenut, just days after his time on the sidelines.  Good to see everyone out.  Here’s what I remember:

The Thang:

The goal was to push the pace and run laps around Old School, but the whole town of Dallas was out walking the track, so we had to improvise a bit.

• 10 x Abe Vagodas (IC)
• Run half a lap around the parking lot
• 10 x SSH (IC)
• 10 x Hillbillies (IC)
• Run the other half
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)
• Run half a lap
• 10 x SSH (IC)
• 10 x Hillbillies (IC)

To the picnic shelter for the first of what was supposed to be 3 rounds, but only ended up being 2 of:

• 10 x Dips (IC)
• 10 x Monkey Humpers (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Flutter Kicks (IC)

Mosey to the corner of Church & Oakland to the Dallas Gym for

• 10 x Merkins (OYO)
• 10 x LBCs (OYO)
• 10 x American Hammers (OYO)
• 10 x Flutter Kicks (OYO)

The goal for the day was to run and put in work.  Every time we got to another corner, we’d do another exercise.  Turns out we got in a lot of work.  Here’s how it set up:

Big Loop

• Oakland & Trade
  • 10 x Burpees (OYO)
• Gaston & Trade
  • 10 x Burpees (OYO)
  • 10 x Derkins (OYO)
  • 10 x Bulgarian Split Squats L (OYO)
  • 10 x Bulgarian Split Squats R (OYO)
• Gaston & Church
  • 10 x Burpees (OYO)
• Oakland & Church
  • 10 x Merkins (OYO)
  • 10 x LBCs (OYO)
  • 10 x American Hammers (OYO)
  • 10 x Flutter Kicks (OYO)

First lap done.  Take a minute on the playground for round 2 of Dips & Core with reps increasing.  Some benches were more stable than others.

• 15 x Dips (IC)
• 15 x Monkey Humpers (IC)
• 15 x Oblique Crunches L (IC)
• 15 x Oblique Crunches R (IC)
• 15 x Flutter Kicks (IC)

Next up was the Smaller Loop

• Oakland & Church
  • 10 x Merkins (OYO)
  • 10 x LBCs (OYO)
  • 10 x American Hammers (OYO)
  • 10 x Flutter Kicks (OYO)
• Oakland & Main
  • 10 x Jungle Boy Squats (OYO)
• Holland & Main
  • 10 x CDDs (OYO)
  • 10 x Mike Tysons (OYO)
• Holland & Church
  • 10 x Jungle Boy Squats (OYO)
• Oakland & Church
  • 10 x Merkins (OYO)
  • 10 x LBCs (OYO)
  • 10 x American Hammers (OYO)
  • 10 x Flutter Kicks (OYO)

Having showed the way, the next move was to start the clock and see how many rounds we could get.  The timer was set for 8 minutes, and it was You v You to see what we could get in.  Doodles said there wasn’t much he couldn’t do in 8 minutes, so it seemed like plenty of time.

But then 8 minutes turned into a little longer than that by the time everyone got back, which spared the PAX round 3 of Dips & Core, but not the last lap.

For the Final Lap, PAX choice of the Big Loop or the Small Loop.  We all hit it hard and brought it back to COT 1 minute late.  YHC did 10 burpees for bringing the PAX in late by 1 minute.

And that was that.  3+ miles and a bunch of reps with a good push from the backbone of our region.

Moleskin:

I’d owed Wirenut a Q at Old School since I reserved the QvQ showdown in March.  Was glad to get that stamp on my Q passport.

Old School is a great AO.  A track and a town with long runs, short runs, benches, city squares, and a coffeeteria that can’t be beat.  Get out to Old School if you haven’t been.  Pick up the Q while you’re at it.  Always good to get out.

Good to see some new faces too.  Quattro had been a long time Kotter, but joined us at Time Out for some 2nd F.  Meat Wagon had a shirt made with his F3 name on it.  Doodles made the pilgrimage from the east.  Chili made an appearance too.  Enjoyed the company.

Privileged for the opportunity to lead.

Yabba Dabba Doo