Warmup

SSH, Toy Solders, Good-Morning-Burpees

Mosey

THE THANG

Jacob’s Ladder on the 9th Street hill

Mosey to Goat Island bridge for Bear crawl and some sets

Burpees for the Train

Mosey to Goat Island Pavilion for Triple-Dime (5 sets of 10dips/run/10hammers, then 5 sets of 10merkins/run/10big-boys)

6MOM

Time!

Announcements
PT Test,  Aug 27
CSAUP,  Sep 10
IronPAX Challenge, starts next week
JJ5k – 24 Sep
Skate Party, Sep 17

TAPs  – Thoughts And Prayers  (also Praises & Gratitude)
Boss’ fam
Tesla’s fam
EZ Rider’s fam
Haze – good test results
Bubba Sparxxx’s friend with Term. Cancer
Huck
Turtleman
Gator – Praise for ability to be here, putting in the work together with these strong dudes
Pillager – check Slack for ways to help a refugee family

Glad to lead today,

-Bubba Sparxxx

Always be training for something…I heard that somewhere from someone….Good Advise! So I got wind last year of Gumby and Purple Haze, doing Triathlons, I decided I wanted to try one too. But with no bike and no where to swim. It was goanna be difficult to train. Purple Haze was telling me about the Lake Lure Triathlon sprint and it seamed as good a one as any to start with so I signed up. Gumby was training last year of the Lake Hickory Tri and it got cancelled so he was raring to go try it too. The wildcard was Roundup who i talked into signing up on yeah…2 days before the race, this dude didn’t own a bike till 24 hours before the race! I rode bikes a couple Sundays and swam with Gumby a few times..i felt like I could have done more. Oh well time to go get it

Race day me and Haze had stayed at the night up there, and got up bright and early to go get a good parking spot at Rambling Bald Resort (really nice place), and get our bikes and cloths/shoes set up for the transitions. Haze also ran a 10k on Friday evening and finished 2nd in his age group! Gumby and Roundup drove up that morning. Roundup made it with about 20 mins to spare!

Its go time!! The old pro Haze was in the medium old guy category he left in the 2nd group, and the rest of us signed up as Novice so we started in the last of 4 groups with cute pink swim caps! As a cool bonus there was a guy playing the theme from rocky on the trumpet as we started the swim! the swim was supposed to be 750 yards total about 400 yards out to a big triangle buoy and hang a right to the boat landing where the bikes were set up. Haze knocked the swim out of the park with a 16 min time, me and gumby were in the 18-19 range and ole Roundup was doggie paddling his heart out trying not to drown. I heard that he told one of the lady’s on the Kayaks he loved her for saving his life while he took a break hanging on the side of the boat.

After the Swim into the transition area to put on shoes/socks/shirt/helmet and jump on the bike! 14 mile through the rolling hills around Lake Lure. I averaged 16 mph and finished the bike ride in 53 mins.

After the bike ride back into the transition area and throw the bike on the rack and try to run. Legs are kind of wobbly after all that pedaling for an hour! after about 3/4 of a mile start to get back to normal. The run part was a 5k and basically an out and back all up hill to the turn around and back down to the beach for the finish. A little after mile 1 my left calf locked up, and I had to start walking. Purple Haze was having issues with his leg also at this point. I saw him starting his run as I came in from the bike. It hurt to run up hill, but once I made it to the top, I could run downhill pain free. i caught up to Haze with about 1/2 mile to go and also saw Gumby headed up the hill (no one had seen Round UP since the start at this point). I pushed through to the finish line and ended up finishing 6 in the novice class and 68th overall. Purple Haze was right behind me, and a few minutes later gumby crossed the finish line. We were all concerned about Roundup! there were no dive teams or rescue boats in the water so I figured he made it out of the water LOL! I walked over to grab my stuff at the exchange zone and saw Roundup coming in HOT on the bike! He took off on the 5k..he said he passed like 58 people on the run!
Everyone finished! Kudos to Roundup for never swimming or biking prior to this race..dude wasn’t scared to sign up and he did awesome! Cant wait for the next one!

Find something to train for and get outside your comfort zone! If you are not accelerating you are going backwards!

SYITG
Balljoint

At Diablo we rucked to Martha Rivers. We went to what I call the Islands of Misadventure (parking lot islands).  There are 11.  We did 5 merkins at each, then lunges, squats, and step ups.
A good sweat was achieved.

Rolling in and setting up the flags this am you can feel it won’t be much longer for cool mornings at Folsom, skunks we’re out in full force as the PAX rolled in.  5:30 and it’s time to get it on.

The Warmup

10 Gravel pickers IC

10 Moroccan Night clubs IC

20 Side straddle Hops IC

5 Burpees

Mosey to bottom of parking lot

Catch me if you can

Partner up, first partner does 10 merkins while the other partner NURS, when you complete your merkins sprint and catch your partner to release them from the NUR now they drop and do merkins. We’ll do this to the triangle past the upper park bathrooms.

At the triangle first corner 10 big boys, second corner 20 flutters (count one leg), 30 Jungle boys squats

Mosey to the Flag pole at AG center for pledge but on the way 2 burpees at the remaining light poles

Circle up and do 22 merkins in cadence for the vets

Mosey to AG center parking lot for a round of Dirty 11’s. The work is Mike Tysons and lunges with a burpee each time you pass the median.

Indian run back to the starting point. Man in the back does two burpees before over taking the line.

When we go back to the lower parking lot I felt the men did so good I’d take them on a little vacation to the BEARMUDA TRIANGLE. Three cones roughly 30 yards apart, 1 burpee at first cone with a bear crawl to cone #2 where we do 2 burpees and bear crawl to cone #3 and you guessed it 3 burpees. To round it all out a final bear crawl to cone 4 and the final 4 burpees of the workout.

Slow mosey to COT for some Mary and we knocked out some dying cockroaches, LBC’s, and leg lift spreads then TIME.

Paul Bearer sent us out with a Prayer

Announcements

CSAUP

PT test Saturday GasHouse

Prayer requests

Jessica Beetle Baileys friend

Stripers Brother

Huck

Wire nuts family.

Bedpans wife

YHC showed up about 10 minutes before start time with the early guys already in the shade by the turd shack. We shot the breeze for a few minutes until it was time to go. We had a cotter out today, Billy Ray who is Quiche’s son. I knew he was coming so I put together a music focused beatdown. This is what happened…

Pledge of Allegiance

Circle up for a warmup of 5 burpees because there was already some complaining going on and asking for this and that. It was at this point that the decision was made. Give em what they want. Ultimate!

Wojo was asked to retrieve the frisbee and we moseyed toward the soccer fields. Catch the 6 before we got into some music number trivia. There was a claim that all of my facts were wrong and all I could do is blame it on the correctness of the Google search.

Triple Nickel – On one side of the field we did 5 burpees, run to the other side and do 5 big boy situps. We did this 5 times.

When we finished this, it was back to the music number facts and questions, mainly directed at Billy Ray. He didn’t know any of the numbers so we did some more exercises to make sure we were properly warmed up before we got to The Thang.

Ultimate Frisbee!!!

We counted off and split up the teams. Basically, team Sargento dominated the momentum and scoring but there was some great hustle put forth by everyone. The fresh out of college whippersnapper Billy Ray really surprised the guys by showing off some prolific Ultimate skills despite his assumed out of shapedness. Goes to show, don’t judge a book by it’s cover. In the end the scoreboard showed this result.

Team Sargento – at least 10

Team Other Guys – not as many as Team Sargento

We moseyed back to start, did the namorama and hung out chatting some more because that’s what we do.

Announcements – PT Test Saturday, 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, Convergence 10/8

Prayer Requests – BOS, Huck, Oompa’s injury & healing, Billy Ray’s visa approval

Thanks for playing guys. Aye!

Nice to have a large crowd at Folsom this morning. Lots of work was performed, and here is a sample of things we did.

Triple Nickel on the hill on walking trail.   That stupid hill is terrible!,

Killer “Bs” routine on tennis courts!  This was an Iron Pax Challenge workout from several years ago, and it’s terrible.  The IPC version was for 5 rounds, but this one was for 3 Rounds!  Still sucked.

11s on the tennis court!

Route 66 Bear Crawl Mike Tyson’s.  This is my go to routine at Folsom and it never disappoints!!

Appreciate the chance to Q!

SA