7 PAX came to Folsom this morning to get in some work.  The morning was beautiful, with the faint sound of some sort of alarm going off in the background.

Warm up:

Some stretching exercises and stories of the Murph

The Thang:

We moseyed to the second stop light, 10 merkins and 20 squats.  —That alarm is getting louder

Mosey to the gazebo triangle. Run the loop 3 time doing the following — The alarm is at full blast now.

• 1 st pass – 10 Big Boys at each corner and speed bump
• 2nd pass – 20 LBCs at each corner and speed bump
• 3rd pass – 30 Flutter kicks at each corner and speed bump

Mosey to flag for the pledge, then 22 merkins for the troops. — Will this alarm please stop going off….

Mosey back to the ball field intersection for 2 loops. — For all that is good…will this alarm stop….

• Lunge Walk,  Backward run up the hill, mosey to start
  • 10 squats at each corner
• Lunge Walk,  Backward run up the hill, mosey to start
  • 20 Hillbillies at each corner.

We mosey back to start, finish with some Mary and silence and can finally be heard through out Folsom.

COT

Prayers:

• Allen Tate’s travel and family
• Huckleberry and family
• Montross and family
• Hacksaw
• All PAX  and spoken and unspoken needs

Take note the scripture Numbers 10:9 – “When you go to war in your land against the adversary who attacks you, then you shall sound an alarm with the trumpets, that you may be remembered before the LORD your God, and be saved from your enemies.”

It is always an honor to serve with such great men.

Big Pappy

Warmup:

1. SSH x 10
2. Don Q x 10
3. Leg Swings x 15 ea Leg

Mosey to Soccer Field

The Thang:

1. Butt Kicks
2. High Knees
3. Leg Swings x 10 ea Leg
4. Caricoa
5. Goose Steps
6. Circle Up
7. Fire Hydrant Circles x 10 ea leg ea way
8. Plank Walkout x10
9. Push Up to Side Plank Kick Through x10 ea side
10. Single Leg Dead Lift w/ Jump Knee Tuck x 5 ea side 2 sets
11. Squat Pulse (5 count) to Squat Jump x 20
12. Reverse Lung w/ Windmill
13. Triple Nickel on Hill (Werkins, Nur Up, Jump Squats, Jog Down) We found a friendly black snake on the hill!!!
14. Walking High Knees
15. Nur Butt Kicks
16. Lunge ea leg, Side lunge ea. Leg, Bound across 1/2 field
17. Mosey to Flag
18. Stretches

COT

Thanks to all who came out in the heat and let me lead.

9 some Ruck and some Run.

It was a hot and humid run. Gold Digger ran in with his shirt off and was moving fast, he was getting water and getting ready to go out with us . He was not ready when we started so we left him behind, he never caught us we were too fast for him.

Keesha seems to be getting better, even though he spoke of injury he still smoked us.

Whoopee was a no show. He never said he would show I was just making note of this and trying to see if anybody was reading.

Pledge, Prayer, NamaRama

Q-Source afterwards, always a good lesson.

Gastone, until the next time.

Lot of sad sacks recovering from the “Murph”. YHC not being one of them so there were 4 guys out here this morning.

We headed up the road and Every light pole is a stop. Every stop adds 10 merkins

100 SSHs and 10 merkins

100 mountain climbers and 10 merkins

100 LBCs and 10 merkins

100 squats and 10 merkins

100 flutter kicks and 10 merkins

50 merkins and 10 merkins

Pledge at the flag pole and 10 merkins.

Headed back same pattern different workouts

50 Sparky picked an exercise, 10 merkins

50 Bedpan picked an exercise, 10 merkins

Probably a few more but got to the parking lot… 10 more merkins and off to the tennis court.

Suicides on the tennis court.

10 merkins

COT

Praying for our brothers that can’t make it out.

It was a great morning to get out side and wear your shirt inside out.
MW made some positive movement towards a running goal, and Big Pappy rucked to the AO and back Home.
I seen him walk off hollered if he needed a ride and my voice cracked like I was back in Junior High he never heard me but MW, Oompa, and myself all got a laugh out of my voice changing.
Pappy was getting in some EC, a lot of Men who post at Folsom have made some tremendous growth recently and loss, in the weight department that is.
Always a pleasure to serve my Brothers of F3.

Prayer Request:
Huck and Allen Tate’s family, recently loss an uncle.
MW, Myself, and some unspoken.
Praise report: Rockabilly’s wife knows a lady that lived and family thought she may pass during labor.
The lady and child are doing fine currently. God truly is Great to give this person an opportunity to be a Mom.

It was a hot Thursday at the premier afternoon gathering. Oompa was measuring parking stalls when Broke hollered 9 feet!! Gomer stopped by to say hi prior to the workout. No shovel flag, but, we had one tied to the fence anyway.

Disclaimer

Pledge

Warm up: SSH x 10 IC; Abe Vigoda x 10 IC; Monkey Humpers x 10 IC; LBCs X 10 IC; Cherry Pickers x 10 IC; Mountain Climbers x 10 IC; Dips x 10 IC

Mosey to Markers (Approximately .1 mile apart) with most exercises in cadence

20 LBC RALK                  run                         20 Merkins                      run

20 LBC LARK                  run                         20 Shoulder Taps           run

20 LBC                            run                         20 Maktar Jys                 run

20 Leglifts                       run                         20 Declines                     run

20 Dollys                          run                         20 Inclines                      run

We rinse and repeated until time ran out. My Ionic said we had 3.2 miles.

Substituted high and low planks, hip slappers, hold crunches, and other stuff I totally forgot. Some karoke, some nurs. Tried out a new exercise with knees on curb and lower face to pavement. That looked really stupid  said the bike rider (Swimmer) who pedaled through our group and told us so.

Announcements: SFN & Murph, Monks going away party.

Prayers: Praise for the good news on Broke’s 2.0 (Gold Digger’s M). Other requests I forgot, sorry guys.

Moleskin: No major words of wisdom to share, just asked that we all pray for each other.

Thanks for supporting!

Oompa OUT.