It was a beautiful day for some football, or a football themed workout or whatever you want to call it.

Eleven HIM posted at The Goat and here is how it went.

Warm up

15 Side Straddle Hop IC / 15 Gravel Pickers IC / 15 Imperial Walkers IC

Mosey to the first bridge and Lt. Dan across.

Mosey to the second bridge and high knee across.

Mosey to back parking lot to our football field of dreams for some Touchdown Beatdown.

Bear Crawl from the End Zone to the 10 Yard line for 10 Side Straddle Hops

Run to the 20 Yard line for 20 Merkins.

Run to the 30 Yard line for 30 American Hammers.

Run to the 40 Yard line for 40 Squats.

Run to the 50 Yard line for 50 Flutters.

Run to the 40 Yard line for 40 Apollo Ohnos.

Run to the 30 Yard line for 30 LBCs.

Run to the 20 Yard line for 20 Plank Jacks.

Run to the 10 Yard line for 10 Monkey Humpers.

Run to the End Zone and back to the beginning to Rinse and Repeat AMRAP.

Lots trips were made up and down the field and many reps were completed.  Maybe some no reps too!

As time came to a close, we took our mosey back to our new Cramerton parking lot for the pledge, announcements and prayer.

Thanks for playing along!

BOS

I think the bootcampers heard I was coming so they ran somewhere, just not here. That’s right, no running at my camp. We start with a a warm up with Don Quixote’s, Squats and Gravel pickers. 

Let’s mosey to the gazebo, runners head to the grounds keeper’s edge of the park and meet us there. Timing was perfect. 

Round 1&2: 50 sec’s of work, 10 sec’s to transition. LBC’s, R-LBC’s, Star Crunches, Flutters, Baby Makers (Time Frame said we were doing it wrong?), Jack Knifes, Superman Pullups. Ruck/Run the lot and R&R

Round 3&4: 50 sec’s of work, 10 sec’s to transition. Squat Boxing, Step ups, CDD’s, Mtn Climbers, Merkins. Ruck/Run the lot and R&R

Announcements: 2ndF around the corner

Prayers: school in VA, fires in Canada and all the people affected by it, Ukraine

Good work men!

The summer challenges have been floating around for a little over a week now. Several AOs have hosted Thunder, but not quite as many have hosted Lightning. Lightning is designed to focus on speed and includes a lot of running. That being the case and considering we have a nice track just down the street, I figured it made a lot of sense to run the challenge during Prison Break. I did a little prep to mark the course before the workout and everyone met up at Ingles at 5:30. Rabbit Ears and EZ Rider took off on a solo-moseys and the rest of us warmed up, and moseyed over to the site of Old School.

The Lightning challenge was a burner. It took most of us 21-30 minutes to finish. Ball Joint finished first with a 21:10, edging out the People’s Champ SLAW at 21:41. GearWrench finished 3rd at 23:18. Here’s the link to workout: Summer Challenge – Lightning

Nice work by all. We made it back just in the nick of time.

Prayer requests: Wirenut’s mom, Steve Alexander, 2.0s going to BootCamp, Huck, Ratchet’s family, Haze’s foot. YHC took us out in prayer.

It was a beautiful morning here in Little D. The sun was shining. The birds chirping. We’ve finally got ourselves a Saturday without rain. I pulled into Old School and the first 2 PAX I saw were Oompa Loompa and Def Leppard. Welcome to Really Really Old School guys. For a moment I thought some of the geriatrics from the old folks home across the street had escaped. Anyway we’re all here and after a quick warmup we headed out about the town stopping at various intersections to knock out some HR Merkins and Squats along the way. We made our way over to the Old Jailhouse where Oompa once spent a night improper/malfunctioning equipment on his horse and buggy. Man the law was strict back then. While we’re here we got in couple of rounds of Route 66. The first round being Bear Crawls and HR Mike Tysons at each parking space. With the second being Walking Lunges and Squats at each parking space. We then picked back up with another mosey stopping at various intersections for HR Merkins and Squats. We ended up at the Old Courthouse where I think Ol Man Leppard submitted his first Presidential  Vote back in the day which was for Good Ol Woodrow Wilson I’m assuming. Anywho while we’re here we might as well get in some more work so we did 20 single leg calf raises on each step on the way up and then back down. Let’s get back on the road again with stops at each intersection once again for you guessed it HR Merkins and Squats. We were all moving right along getting in some work. Then all of a sudden while rounding out of Kotters Korner a Post Malone Clone came up out of nowhere and started talking to us about our running and asked what were we working out or training for. I answered as best I could at the time. Then he started in talking about our beautiful water tower and how NASA and SpaceX put those satellites on the side to talk to space aliens and control the weather. We got the heck on out of there ASAP. Whew that was something.  We finished back at the flag just in time to let the old folk’s home know that we’d brought Def and Oompa back and that they could call off the search party now.

Pledge; COT; Announcements; Praise; and Prayers

So I guess you could say I took the Space Cowboys down Route 66 and now they’re ready to blaze up and blast off with Captain Post Malone. That’ll be one small step for old man and one giant leap for old mankind.

All the old man jokes aside we got in some good work out here. I was the youngster at age 43 out here. Also I was never at the front of the pack. So that being said thanks for the push and inspiration guys.

Now which one of y’all gonna bust out that AARP Card and get me a discount on my breakfast.

So somebody had this great idea to push some HIM to the limit in a 25 minute beatdown and call it Thunder. You against you! Ok,  play Thundserstruck from AC/DC too! 

Today was a small turnout with only the fantastic four.  I was a little unprepared for the test because I did not bring a sign to post the 8 exercises to eliminate confusion. Luckily, Hunchback came prepared for class. He ran back to his sled and pulled out a mini dry erase board and marker 👊. Signage is set, AC/DC is playing, and the timer begins. 

25 minute – AMRAP

12 x Thrusters, 12 x Curls, 12 x American Hammers ( w/coupon, right side only), 12 x Block Swings, 12 x Bent Over Rows, 12 x Big Boys, 12 x Heels to Heaven, 12 x BURPEES. 

I was good will all of these exercises until it came time to do the BURPEES at the end, followed by Thrusters with no rest. Yes, I am whining. We all finished pretty close at the end. There was a little confusion as to how many sets we completed until Hunchback grabbed his heart rate gadget and determined that we had only completed 4 sets of BURPEES  👊 

We completed 4 sets and ended half way through the 5th set.  Yes, we can push a little more. How much? We will just have to see come August.

Good work men! Thanks for the push Flintstone 👊

Prayers to the kids graduating 🙏 and God Bless those in Virginia.

I asked Gearwrench who’s got the Q at Folsom tomorrow? Nobody he said you want it? Heck yeah I like to get in at least one Q at Folsom each month and here was my chance to get one early. I knew I wanted to run the hill and tweak a CrossFit wod to fit a boot camp. Also after the Murph I knew I needed to include pull ups (we all need improvement there) so with one day to make up a weinke that was my inspiration. So here’s what we did.

Proper warm up:of course

to the playground:4 rounds

5 pull ups ,10 merkins,15 big boys,20 squats

balljoint and gear wrench assisted one another on pull-ups by holding feet 👍nice way to work up to it.

the hill: there was some talk about who’s hill it was but I don’t believe in naming things after people we come and go but that hill will be whooping people for a while.

Triple nickel:burpees and lunges

everyone pushed hard here and picked up the six awesome work men 💪🏻Hacksaw was motivational like always. Balljoint and Seuss killed it. Nice to have people to chase 👍.

tennis courts: Stogie gave a short ten count 5 burpees run a lap Stogie gave a longer 10 count 😁5 burpees 10 miketysons run a lap Stogie gave another long 10 count I kept asking Stogie to count just to see how tired he was getting 😁 5 burpees 10 miketysons 15 big boys Times up!

we pledged did announcements took prayer requests I prayed us out. It’s always a pleasure pushing the rock with the Folsom crew thanks for the opportunity to lead looking forward to the next one.

Theodore Roosevelt was the man I chose for leadership lessons today.  He is one of my absolute favorites and there are several good quotes listed below.  We discussed how closely these relate to Qsource even though they were more than 100 years ago and there were several branch discussions.  It goes to show that what it takes to be a leader never changes. I have two good books I can loan and recommend.  Mornings On Horseback by David McCullough and The Rise Of Theodore Roosevelt by Edmund Morris.  I can also recommend The River Of Doubt by Candice Millard, which is in his later years as he rides the Amazon.

Announcements:  2nd F Lunch at Logan’s this month,

Prayers:  Broke’s coworker with heart surgery, pax with injuries

Pledge, Prayer, Qsource.

Leadership Lessons

1. 1. If I have anything at all resembling genius, it is in the gift for leadership…. To tell the truth, I like to believe that, by what I have accomplished without great gifts, I may be a source of encouragement to Americans.
   2. As soon as any man has ceased to be able to learn, his usefulness as a teacher is at an end. When he himself can’t learn, he has reached the stage where other people can’t learn from him.
   3. There were all kinds of things of which I was afraid at first, ranging from grizzly bears to “mean” horses and gun fighters; but by acting as if I was not afraid, I gradually ceased to be afraid.
   4. Whatever I think is right for me to do, I do. I do the things that I believe ought to be done. And when I make up my mind to do a thing, I act.
   5. No man has a right to ask or accept any service unless under changed conditions he would feel that he could keep his entire self-respect while rendering.
   6. There is nothing cheaper than to sneer at and belittle the great men and great deeds and great thoughts of a bygone time—unless it is to magnify them and ascribe preposterous and impossible virtues to the period.
   7. If my virtue ever becomes so frail that it will not stand meeting men of whom I thoroughly disapprove, but who are active in official life and whom I must encounter, why I shall go out of politics and become an anchorite**. Whether I see these men or do not see them, if I do for them anything improper then I am legitimately subject to criticism; but only a fool will criticize me because I see them.
   8. It is a peculiar gratification tome** to have owed my election…above all to Abraham Lincoln’s “plain people’; to the folk who worked hard on the farm, in shop, or on the railroads, or who owned little stores, little businesses which they managed themselves. I would literally, not figuratively, rather cut off my right hand than forfeit by any improper act of mine the trust and regard of these people…. I shall endeavor not to merit their disapproval by any act inconsistent with the ideal they have formed of me.
   9. There are many kinds of success worth having. It is exceedingly interesting and attractive to be a successful businessman, or railroad man, or farmer, or a successful lawyer or doctor; or a writer, or a President, or a ranchman, or the colonel of a fight regiment, or to kill grizzly bears and lions. But for unflagging interest and enjoyment, a household of children, if things go reasonably well, certainly makes all other forms of success and achievement lose their importance by comparison.
   10. Most of all, I believe whatever value my service may have, comes even more from what I am than from what I may do.

**anchorite:  a person who lives in seclusion usually for religious reasons
**tome:  a volume forming part of a larger work

I did not include his more notable “man in the arena” or the “best executive”, but we did read them and discuss them.  There is a tremendous amount of information on the internet, just trust the source.