Always up for a good theme, today’s workout was indeed meant to serve a deep dish of a punishment.  As the saying goes, misery loves company, and the PAX at The Goat were just the company needed to help ease an apparent path of self destruction for YHC.

A teaser warm up of 26 Plank Jacks, and 26 Triple Bears (my boot camp number) got the heart rate up, then pushed it out:

• Mosey around the block to the top side parking lot for Route 66 Mike Tysons
• Mosey back to the AO for 11’s of Box Jumps to Dips
• Mosey out to the island, Bear Crawl at the first bridge
• Mosey the loop around the playground and to the second bridge
• 10 rep BLIMP (singular) at the bridge entry:
  • Burpees, Bear Crawl over the bridge
  • Lunge (each leg) , Mosey back
  • Imperial Walkers, Bear Crawl back
  • Merkins, Mosey back
  • Plank Jacks, halt
• Mosey back to 9th Street and 8th Ave
• Nur up the hill to Front Street, Mosey back to AO
• Around the Clock with Big Boys
  • This is like Route 66 but instead of 11 reps, it is 12 reps.
  • Starting at the 1 o’clock position for 1 rep, then 2 reps at the 2 o’clock position, and so on

Pledge of Allegiance closed out the workout.

COT included the confession from Blueprint, allowing himself to serve as the example for others to learn from.  You should have shown to know.

Prayers went out to PAX in their respective recoveries , such as Virus, and Anchorman.

10 HIM showed to know at Martha’s House to start there week by #nevermissingamonday. This is what happened…

Moderate disclaimer

Pledge of Allegiance

Warmup of Merkins

Mosey to the back of Martha’s big ole parking lot where the PAX lined up for 11s. We did LBCs and Mike Tysons maybe. Upon completion, YHC asked who was excited. No one but JJ spoke up. So sad, hate to see it, can’t we do better than this? It was explained that to be enthusiastic, you have to act enthusiastic. Preach

Run from there for full lap around the outside of the baseball fields and arrive at the center for the Thang.

(Place Name Here) – One burpee in the middle, run to the end of one spoke for 6 merkins (I think) and back to the middle, out and back, out and back, do this for all 3 spokes. The next round we did the same for some abs, and the final round were legs.

By now it was close to time, so we headed back to the start for the wrap up. COT

Announcements – Rice n Beans, 2nd F lunch, extinction run, memorial day murph

Prayers – Turtleman, Stroganoff m recovery from surgery, praise that Stroganoff has made it back to the gloom

Quick warmup followed by a quick introduction to some agility  ladder drills.

Ladder drills went as followed(x2): single step, double, in&out, in&out squats, knee tucks.

Then we went into dirty double 11’s with Merkins & LBC’s on one end and Mike Tyson’s & Big boys on the other.  Ladders were set up in the middle and I called which drill we did as we passed by.

Halfway through the workout we had a FNG that was blowing chucks of his Japanese food from the night before, so it was only fitting that we named him Bonsai! 😂 love u bro!

Even after the puke show our Pax still wanted more. So we finished it off with a Battan Death March 💪🏽

We had 13 Pax show up and 1 FNG

Great morning to celebrate a Man who consistently post at Folsom you will see him at a Murph.

True to Volts nature in my best Drill Sargent voice “You dont say much but when you do it to the point”

I listed several famous people Born on this day. Then I said they all dont mean nothing compared to Volt.

Warm Up

The Thang: 5 merkins 5 LBCs per light.

Down and back 10 HR merks, 20 Lunges, 30 LBCS 40 Shoulder taps

start at ten add each lap. 5 Burpee buy in per lap. Being Volts bday I let him know he did not have to do the burpees.

He did them anyway.

11s Hillbillys and plank jacks

Over head presses while we fellowshipped mosey

headed back to the flag for some Mary and time.

Prayers for many friends and family members.

2nd F next Wednesday at Rays Smoke House

The Bed Pan is Full!

Knockout with a twist…Call it Nasty Knockout!

we set up 6 stations: tire flips, curls w/blocks, overhead press w/blocks, kettlebell swings, Alta’s balls, and Hill climbs w/weighted bags.

the object of the game was be the last man standing! If you knocked someone out, you sent them to a station to exercise for the rest of the game. Early in the game we realized we all needed to work on our jump shots… all of us except for Top Hat because this 54 yr old man was str8 wet with it! Respect 🫡… not one of us young studs wanted to shoot in front of him. He was knocking people out like LL Cool J’s mama told him to 💪🏽

In between rounds we racked and stacked a bunch of chest exercises. Blowing out those chest muscle’s definitely made it harder to shoot with any accuracy, although we didn’t need much help with our lack of accuracy 😮‍💨

(Round 1)5 burpees

(Round 2)5 burpees+10 merks

(Round 3)5 burpees+10 merks+15 Mike Tyson’s

(Round 4)5 burpees+10 marks+15 Mike Tyson’s +20 big boys

Final Disclaimer: Ocho is a cheater… his new F3 name is Dirty Ocho!

We rucked to Spectrum TV – no sign of Timeframe. Photo evidence available on request.

Tesla was late. Things happened. Dr Seuss will probably get the Skillet now. Stay tuned.

6 pax posted the day after the Goonie to shake off some sand and stretch out the hammies.  We were inspired by Chuck Norris coming out and showing us what youth looks and feels like.  We ran 3-5 miles (no one rucked – guess they got their fill at the Goonie).  Lots of discussion about the health benefits of rucking and the soreness that we all felt.

Hunchback and Maybelline posted for Q source on Chapter 4 of John Maxwell’s 21 Irrefutable laws for leadership” – The Law of Navigation

Announcements:

Memorial day Murph (5/27) at Martha’s.  Sandlot closed. Other AO’s will be open at 5:30 for those batflippers

First Saturday in June (June 1) All bootcamps will do the classic PT test

Prayers:

Turtleman – about to undergo radiation therapy

Maybelline – M graduating  and safe travels to AZ

CMPD families

Until next time

Defib out

Warmups-

SSH

Gravel Pickers

Hillbillies

Stretching

Mosey down to lower lot. Where I had written in 10 spaces , 10 different exercises

Squats

LBC

Burpees

Mike Tyson’s

Heels 2 Heaven

Merkins

Lunges

Flutters

Jump Squats

Big Boys

I was trying to be clever and be fancy with my numbers and Star Wars but Volt quickly let me know this had nothing to do with Star Wars lol, so on the fly we modified and did 10 reps of each exercise, lap after each exercise . 4 rounds and got 400 Reps 💪🏻🤙🏻…

Mosey back to the start , Finished  with 4 rounds of core exercises… May the 4orce be with you all 🤙🏻💪🏻

Prayer Requests

Big Pappy

Turtle Man

Hall Family

Announcements

2nd F Lunch

Extinction Run

Pledge 🇺🇸

prayed out !!!