Beautiful weather this morning at Folsom, thought for sure we would have had a shirtless Wichita running around. But we did get another celebrity Midoriyama appearance at Folsom this week, there was a Leopard sighting.

Warmup
10 Gravel pickers in cadence

20 Moroccan night clubs

20 side straddle hops

5 Burpees

Mosey to shelter

15 step ups each leg

15 dips

15 Derkins

10 step ups

10 dips

10 derkins

5 step ups

5 dips

5 derkins

Catch me if you can

Partner up, one partner Nurs towards the flag pole at the AG center, the other does 10 diamond merkins then catches up and takes over the nur while the other partner does their work.  rinse and repeat til we get to the flag at the top  

Pledge

Dirty 11’s in the top lot- CDD’s and big boys with a Burpee in the middle

Every light pole back to the start do 10 LBC’s

Circle for Mary for the last 10 minutes with a couple extra burpees sprinkled in.

Announcements

Trash pickup Saturday downtown

Lunch next Thursday at Ray Nathan’s

Runners needed for SMR

Prayer Requests

Huckleberry

Broke

Big Pappy and his family

Montross

Turtle man

Here is the workout details. As to the personal stuff that goes down, that’s left to the workout. STK, STG

Warmup
IC x 10
CDD
SSH
Squat
LBC
5 Burpees

Mosey to the parking spaces on Main Ave. 5 Burpees
Let’s do Suicides.
2 sets of regular suicides. Skip to every other parking line. Plank for the six.

Mosey to S South ST.
5 Burpees
Next will be 11’s
Bobby Hurley’s and mosey to the third light post on the right and perform Calf Raises.

Mosey to the parking deck.
5 Burpees.
Next we will complete all exercises then run to the top of the parking deck. Complete all exercises at the top and run back down. Continue till I say stop.
Exercises are
5 Burpees

Bottom level was
10 Bobby Hurley’s
10 Squats
10 merkins

Top level was
10 Dying Cockroaches
10 WW1
10 flutter kicks. Count the right leg.

Mosey back to the start for some AB Mary.

Annoucements.

Backpacking with Termite.
Honey Hunters game 24th
16th road cleanup
2nd F lunch @ Ray Nathan’s 21st

Prayer Request

Breakers M

Tesla

Watts Up father-n-law

Broke

Huck

Turtleman

Warmup
IC x 10
Merkin
SSH
Squat
LBC
5 Burpees

Mosey to the parking lot at Rankin school. 5 Burpees
Suicides.
2 sets of regular suicides. Stop at every other parking line. Plank for the six.

5 Burpees
Next will be 11’s
Bobby Hurley’s and mosey to the other side of the parking lot and perform Calf Raises.
Next set will be Squats and SSH.

Mosey back to the start.
10 Burpees

Next we will complete an exercise then run a lap around the parking lot. Complete 5 rounds.
Exercises are
5 Burpees
10 Bobby Hurley’s
10 Squats
10 merkins

Stop for some AB Marry.

Annoucements.

Backpacking with Termite.
Honey Hunters game 24th
16th road cleanup
2nd F lunch @ Ray Nathan’s 21st

Prayer Request

Breakers M

Tesla

Watts Up father-n-law

Broke

Huck

Turtleman

The Rooster.

What more to say. Always a great event!!

In the words of Haze.

Awesome!! Weather sucked at first, then the rain stopped but next came the cold and the wind.

A lot of PR’s set and good food and fellowship afterward.

Thanks men!!

We had nice crowd at prison break. We all ran and got a little better.

Prayer Request

• Tank
• Huck
• Broke
• Montross
• Turtleman
• Oompa Loompa
• All injured PAX
• The Spoken and unspoken prayer request.

Warm up: SSH x15, Hillbilly walkers x15, Toy soldiers x10, Gravel pickers x10

Route 66 – burpees, downhill around Rankin Elementary

11’s – Diamond merkins and Bobby Hurleys , downtown

Captain Thor 1:4 big boys and American hammers, behind the bank (note: stay clear of the corner for early morning ATM users)

Mary, bear crawl around circle while others complete exercise

Announcements: Adopt a highway clean up at GasHouse 4/16, Rice and Beans sign up contact Virus, 2nd F lunch at Ray Nathans on 4/21 (Thursday this month), Honeyhunters game 4/24, Sunrise Easter service at Mclean marina

Prayer requests: Hufstetler family, Pax on IR, Turtleman, Big Pappy, Broke

This was a high intensity work out. Honored to lead these men.

-Gator

YHC keeps telling Flintstone that Monday is a rest day.  But with the Never Miss a Monday chant heard around town how can you not go once in a while?  So, on vacation eve YHC took the Q to start vacation off right.

Nine men joined me in starting their week off by posting at Sandlot.

Warm Up:

15 SSH / Grass Pickers / Imperial Walkers /   Plank Jacks & Moroccan Night Clubs in cadence.

Arm/Shoulder Stretch and R over L and L over R Leg stretches.

Whoopee announced a ruck/ sandbag beatdown the night before and challenged all to join him.  After seeing rucks and sandbags piled in the parking lot most of the group followed me.  Next exercise Bear Crawl the sidewalk toward Martha Rivers entrance.  Once YHC called this a few of the PAX were ready to take Whoopee up on his offer.   BC telephone pole one to pole two + 10 Merkins.  Lung walk Pole two to three + 10 Squats. BC pole three to pole four + 10 Merkins and Lunge walk pole four to five with 10 Squats.

Gather up and Indian Run the perimeter of the MR parking lot and stop at the top.  Partner up for DORA.  Our partnering was a bit of a challenge, but we got it figured out.

100 Merkins / 200 Apollo Ono / 300 American Hammers / 400 Flutters while partner runs top half of parking lot.

With this we were out of time.  YHC had to strike the Jack Webbs from the script.

Announcements:

2ndF Lunch April 21st at Ray Nathans BBQ.

Honey Hunters Baseball Sunday April 24th at 4:15 $9.00 tix.  Bring the family!

April 28 & 29 Smokey Mountain Relay

May 14 Jump Off the Rock 1/2.

MORE TO COME!!

Enjoyed it as always.   We had a great group of guys out this morning.

This morning we discussed how Jesus washed the feet of his disciples.
Bible verses were from John 13, 1-17.

Prayer request:
Big Pappys family, Oompa, Wirenut, Turtle Man, and others.

Disclaimer

Pledge

Warmup:

20 SSH IC

20 Moroccan Night Clubs

10 Merkins IC

10 Gravel Pikers IC

5 Burpees

Mosey to the Tennis courts for some Tabata work. 20 seconds of work and 10 seconds of rest for 4 minutes

3 rounds

Squats

Merkins

Monkey Humpers

Mountain climbers

Mosey around all of the tennis courts.

Next we lined up on the line of the first tennis courts for suicides

5 burpees at start mosey to next line

20 Squats mosey back

5 Burpees

20 Merkins

5 Burpees

20 Lunges

5 Burpees

20 V ups.

First round completed time running short, so we left the Tennis courts and repeated the previous work out at each telephone pole on the left until we got back to the start.

Back at the start we focused on core 25 reps of the following exercises

Flutters

Freddie Mercury’s

Peguins

Heals to Heaven

Time 6:15 am

Annoucements

Prayer Requests

Nameorama

I took us out in Prayer.

Thanks for the opportunity to lead.  SYITG