We had 10 out this morning at Folsom

Warm up was basic: SSH, Hilbillys, Windmills, Gravel Pickers, and Imperial walkers

We headed up the hill to grab some blocks then made our way to the tennis court for some stacking block work after a rifle carry to each “corner” of the court (we actually had 5 stops):

We started with 5 tricep extensions, the stacked 10 “Lawnmowers” (each side), then 15 Curls, then 20 Swings, then 25 Rocky Balboas, and lastly 30 presses, but of course you have to unstack what you stack so we did!

We did a little ab work before leaving the court to tune of: 10 WW3 sit ups, 10 American Hammers, and 10 Windshield wipers.

We had enough time to return the blocks and mosey to the picnic shelter to do 3 rounds of: Step Ups, Squats, and Bulgarian Split Squats.

Time to head back to COT!

It was a beautiful Folsom morning with a full moon on one side and a scenic sunrise on the other. The weather was perfect and 8 HIM’s came to put in a little work.

We went to the tennis courts and did AMRAP 6-minute sets of various exercises. These exercises were completed at the beginning of the first court and the end of the third court.

This included:

• Squats
• Merkins
• Hillbillies
• Calve Raisers
• Imperial Walkers.

Between the courts, we would mosey down and lunge walk back.

After each set YHC read a quick story on a WWI Medal of Honor recipient.

World War I Medal of Honor recipients, citations | Medal of Honor | The United States Army

Great work by all.

Prayer requests.

• Clutch
• Huck
• Hall Family
• injured PAX
• the unspoken prayers.

Big Pappy

Not to toot my own horn but with only 3 of my original 6 runners and a van retal cancellation at the last miniute, i pulled together and we ALMOST beat the A team(90 secs). Special thanks to all my runners and especially those that came on last minute. And a special special thanks to Montross for doing most of the hard stuff..like Van rental and hotel reservations. It was funny Montross telling the Hotel lady and some guys named Breaker Breaker and Orangeman where checking in early and it was cool to use his card.😂
My 3 alternates where Oompa Lumpa, Goodwrench and John from Lincolnton. Oompa in his typical old/hard/ancient/badass/old Marine self knocked out his 2 legs with out a much as a grumble or complaint. Goodwrench (F3 Isotope) had 2 sub 7 min runs one almost 9 miler and a 7.5. And ole big John (Mr. i run 40 miles a week-thanks Sparky!) Killed his 2 legs sub 7s also. The only faux-pas we had was ole Maybeline was chilling in the van with the a/c on when Goodwrench came rolling in after leg 9 🤦‍♂️. Goodwrench never stopped, he kept on running and we caught up to him after he ran about 1/4 of Maybeline’s leg! 🤣 It was hot and the last 6 legs we kept a close eye in everyone and even gave out a ton of water to who ever was in need along the way. I had the Glory Leg so as I come around the conner they announce our team name and i am expecting to see my team waiting to run across the finish line with me, but these fools are already eating pizza and drinking beers so I crossed alone. Thanks Guys. Afterwards almost all my team when home. Me and Montross stayed and took a self guided tour of Downtown Greenville. We found some Grub and a cool Karaoke bar where we people watched and had a few cold ones! It was awesome and I want to do it again but aint no way I’m Q’n it…NOPE! 😂

SYITG
Balljoint

Beautiful spring gloom, perfect conditions! Into, Disclaimer, Pledge,  FNG?

Warm up in cadence

SSH, R over L. Flap jack, Cherry pickers, Toy soldiers, Imperial walkers, Monkey humpers , Mosey around loop stop on Main Street. Set up 4 corners with increase of each exercise every time around. LBC x5 +5 until 20, mosey , CDD x5 +5 until 20, mosey, Squats x5 +5 until 20, mosey , Mtn Climbers x5 until 20  plank for the six  

Walk to stair case and line up on stairs.  This was the calf beat down felt for days to come.   25 calf raises in cadence, 20 inside calf raises OYO, 20 outside calf raises OYO. Headed up to the top of the stairs into the parking lot set up 11’s  1 flutter kick cnt 1 side Backwards lunge to other end 10 merkins, repeat. Some of us started counting the backwards lunge walks out of habit.

Head under bridge for cadence dirty hook ups, Big boys, Dips, Durkins, Wall sits. Mosey back to flag short round of Mary… time

Prayers for anchorman, turtle man, Huckleberry, termite, rebar aunt, my daughter getting married.

I was kinda of tapering running for the Ville to Ville this week so I jumped on a Q at the Labyrinth. Trying to Spread around the Dirty BJ’s at all the AOs. Everyone pushed hard and loved the Blockies. Playlist was pretty good and the speaker didn’t die.

SYITG
Balljoint

I resurrected my Q vs Q workout from ’23. We did Double Dirty 11s. Using the bar down on 2nd Ave we did Inverted rows (pullups) and Inclined mercians 1-11. half way to south street on the manhole we did 5 jungle boy squats , and at the corner we did big boys and hand release merkins 11-1. This work out ALMOST pulled the upset to Shortsales Office Depot/Kinkos/14 page instruction work out …whatever🤷‍♂️😂. Everyone pushed hard and even Dr. Suess said i should have won!!

SYITG
Balljoint

With the day off from work I was perusing the teamup app to see if the Q at Midoriyama was worth a hoot.  As chance may have it it was the infamous Open.  He sucks – I contacted the site Q – Slaw to see if he would rather me take it.  He mentioned that he was going to take it but I was free to step up.  So why not – it always rains when he Qs anyway so better to step up and stay dry.  So with just a couple of hours to prepare a weinke I set to work – planning the perfect Q for a warm sunny spring afternoon.  Several hours of thought, planning and creativity went into the process.  With about 30 min to spare I looked out the window – what the hell – it looks like its going to rain. – I had not anticipated inclement weather.  No worries time for plan b.  As I drove to the workout the skies opened up.  Time to modify – I sat in car for 5 min and scribbled a few basic exercises on a piece of paper and set out for what was sure to be epic.

Time – Mosey to picnic benches for cover.  Some grumbling from several pax about a lack of warm-up blah blah blah.  Once we arrived we warmed up with seal jacks merkins lbcs and hillbillies.

The thang – grab some picnic bench for a tabata style workout with 3 sets of 7 seven exercises – 1 min of exercise then 30 seconds of rest.  For whatever reason Slawbag felt compelled to stare at my Weinke – you can take the man out of the Navy but you cant take the Navy out of the man.  Exercises were Rocky Balboas (yes on the picnic bench), Derkins, LBCs Bulgarian single leg squats, dips, step ups, and squats.  Lots of mumblechatter about YHC not being able to start a clock, keep time, or count.  Damn what do they expect from a doctor – let me see your insurance card.   Apparently Slaw thought my Weinke was too long so he took it upon himself to monitor time and call exercises – who’s Qing this anyway! Three sets were all we had time for – mosey back to flag for 5 burpees and 22 for the vets.

Announcements:

Goonie this Saturday – bring rucksack, light and a change of clothes/shoes

Extinction run 9am at Primal on May 18

Memorial day Murph at the Sandlot 7am – other AOs operating on normal schedule

Prayers:

CMPD and all those that serve.

Jackson Curtis

Until next time

Defib out

3 words… Dirty… Double… Elevens…