4 pax posted on a beautiful morning for a jaunt through willow creek.

New Announcements

Second F lunch on 4/17 at Simonetti’s

January started out with relatively good showings for 5AM in the COLD! The inaugural year of Ground Assault did ok in February and March with plenty of HIMs preparing for races and relays. This year February and March attendance did not disapPOINT with the Pushing Rocks Challenge, even with some cold and rainy Wednesdays. However, today at the aPOINTed time, there were only three HIMs there to join me, all of them ruckers. Seemed I was going to be running by myself so I did not need to go through the wayPOINTs for today’s route. After we said The Pledge someone POINTed out to me there was a car arriving a little late. Turned out be Minivan who pushed me through the run. While we may not have received any points for any challenge, from my standPOINT we all benefited from being out there getting better!

Announcements:

• Convergence, Fuse Park, Apr. 13 – 7:00 AM
• Extinction Run, May 18th

Namarama and COT

I thought it might be cold, I thought it might be windy, I knew it was going to be dry, but I had no idea this morning would be amazingly clear and crisp for a morning workout. This is the weather that sells Northerners sick of winter on moving to The South (btw, glad to be here, thank you very much).

Eleven men started with disclaimers, warmups and a little stretching plus a round of LB Arm Circles/Seal Claps/Overhead Claps. We moved to the bridge to Goat Island for calf raises on the entrance wall, then Incline Merkins, Derkins, the Plank Fence Climb and Step Ups. Karaoke to the back parking lot to pair off for Merkins, Squats, American Hammers, Hip Slappers, Apollo Ohno, and final Merkins. We returned in reverse order: Karaoke, Step Ups, Calf Raises and closed out with stretching.

Prayers for Jackson Curdy. We have followed his story and he is now ready to begin chemo, hopefully the beginning to a successful end. Keep an eye out for details regarding the FCA Golf Tournament in a week and a half and other events, as always there’s a lot going on.

My best, YHC.

When I arrived this morning, at Folsom I thought it may just be me and Sarlacc today.

the cold Weather change can cause a sudden onset of the Fartsacc.

Luckily other HIMs showed up 530 time to clock in.

Per Union guidelines Wire Nut came in at about 531 but, could have been on time had it not been for our local Pokemon Hunter aka Pikachu not with F3 just a guy who plays pokemon in park each morning before work.

Warm up with some Monkey humpers to welcome Wirenut.

The Thang:

Blocks 10-1 Curls, tricep extensions, Block swings.

Triple nickel (or triple Nipple) overhead  press with block, climb the hill with the block and do block squats.

Courts shoulder taps bearcrawl next court Big Boys, Lunge walk, Merkins, bear crawl, LBCs, Lunge, Hillbillys, bearcrawl, Burpees. up ones side and back the same way to the beginning.

Tabata, 40work 20 rest with several exercises.

During the workout I asked the pax some Dad questions about big decisions in their children’s lives.

I appreciate all the great info this morning. Very Wise answers were given.

Thank you.

The Bed Pan is Full!

Rain, and wind was the  weather we had Wednesday.

Some rucked, walked a few ran.

BedPan

Pledge

paired up

warmup = Played Blackjack with F3 cards. Each team had 2 cards. They called exercise and number of reps. The reps would total 21 between the 2 cards

gear workout = 7 stations with 20 reps each stations. Made 2 rounds

Finish = cheddar shredder & sally

COT & Prayer

The setup: You pull out of your neighborhood, a few other Pax not far behind. A hulking work truck, loud, dim lights, can’t see the driver, comes up behind you, follows you all the way to The Storm. What the hell!?!?

Setup 2: Some damn, diesel belching work truck gets ahead of you on the way to The Storm. It’s slow, probably going to make you late. What the hell!?!? It pulls into The Storm too.

Morning, Hei Hei. Nice work boots you have there. Still going to work out? Worked all night and still made it to The Storm… Pax of the day award!

After the pledge, time for the warm up.
SSH I/c and 1 burpee
Imperial Walkers I/c and 2 burpees
Merkins I/c and 3 burpees
Toy soldiers I/c and 4 burpees
Goof balls I/c and 5 burpees

Karaoke down the hill to the guard rails
25 dips 25 dirkins

NUR to the traffic island
Six shooters I/c

Mosey to the loading dock and partner up
P1 runs to the dock, gets to the top and runs back while P2 AMRAPs the exercise. 5 rounds for each partner. Exercise 1 was LBCs, exercise 2 for a whole other set was American Hammers.

Hei Hei, in his work boots and all, stepped it up once more with a barrel roll at the top of the dock. YHC tried the same and came away with some scrapes and bruises on the knee.

Mosey to the parking lot near the tennis courts for step ups I/c. There may have been a rickety ol’ picnic table put out of commission. BOS may have been the hammer that set it free.

Time for a final dose of work with some Rugby Sprints, a YHC favorite. One pax calls an exercise, preferably on the ground. Said pax yells “go” and everyone sprints to a new point, sprints back to the original point and then recover walks to the first sprint end. Think of it as “sprint, sprint, recover”. This same pattern is done over and over until YHC says stop. Final recovery walk back to the flag for a short Mary and time.

Pax appeared to be was  gassed as everyone pushed hard.

Announcements: 4/13 convergence and community foundation run with speed for need, 4/15 FCA golf tournament, 4/17 2nd F lunch, 5/13 Young Life golf tournament, 5/18 extinction run

Prayer Requests: Breaker’s aunt, Turtleman, Huckleberry, Anchorman, Hei Hei, Jane Fonda, BOS’ 2.0

YHC took us out. It was an honor to lead. -Orangman