9 at Downtown this morning for some card work.

Pledge

Warm up:

SSHx15, Mtn Climber x 15, Merkin x 10, Flutter Kicks x 15, and 5 burpees

Mosey, the long way, to the parking deck and up to the second floor to reveal a crisp new F3 workout deck.  Each Pax pulls a card and the group completes the exercise listed

Round 1: 20 Alternating squats, 20 smurf jack, 100 calf raise, 20 shoulder taps, 17 LIL Baby Crunch, sprint 300 M, 18 Lunge, 90 sec High Plank, 20 Freddie Mercury

Run to top of parking deck (up ramps) and back down the stairs to 2nd level

Round 2: 15 Lunge, 20 merkins, 20 American Hammer, 18 Merkin, 17 Derkin, 19 Ranger Merkin, 100 Flutter Kick, 20 Incline Merkin, 12 WWII situp,

Run the stairs twice

Round 3: 20 Monkey Humper, 20 squat, 16 Jumping Lunge, 13 High slow flutter kick, 14 heels to Heaven, 20 Dips, 20 Diamond Merkin, Lunge walk 100M,19 low slow squat

Hear a train 5 burpees

Mosey the long way back to the start but about half way i hear a train (may have been the same one who knows) 5 more burpees.  Arrive at start at 6:15

Announcements: Convergence tomorrow at Folsom-7 am , Community Foundation Run – April 13, Mt. Mitchell – May 5

Prayer request: Bedpan, Big Pappy & Family, Gastone’s father, and my son Peyton

Guys please realize the Impact you have on the men around you at each AO.  You never know what the guy next to you is going through and the help he receives from the men around him during a workout-speaking from experience over the last 6 months with the trails i have faced with in my family.  Thanks for all the prayers that have been sent up for me and my family, especially my son Peyton!

Thanks for allowing me to lead this morning!  See you ALL tomorrow at Folsom

Until next time,

Easy Rider

YHC was pondering a kettlebell theme for this am with little running.  Omaha at 0500 to the Vern.  Good call because there were 13 HIMS ready to go.  Tesla finally came dragging in, AKA Daddy!!!

Disclaimer was given for the 2 FNG’s that Doodles brought out.   Probably wasn’t the best but I think they understood, at the least the idiot part.

Warm up; SSH x 15 IC, Toy Soldiers x 15 IC, LBC’s x 15 IC, Mericans x 15 IC, 10 Burpees OYO.

Thang; VERN

10 Pull ups

Run 200 meters

25 Mericans

Run 200 meters

25 LBC’s

Run 200 meters

25 Dips

Run 200 meters

Rinse and Repeat for 5 Rounds.

Moleskin;

We had to modify the pull-ups since there is no bar available, so we did inverted PU using the lower bar of the gates that lead toward the base ball fields.  This worked well with the exception of the first set due to 14 HIM’s trying to go at one time.  After round one began we spread out enough and did not face that issue again.  Buckeye set the pace and had to be running sub 6:30 between exercises, Impressive sir.   Strong work put in by all Pax.  FNG’s were 18 I believe, hung in the middle of the pax and seem to have no problem, nice work men.  Sister Act, as always was pushing the pace and finished with Buckeye, respect brother.  All of the Pax were pushing themselves and the Vern doesn’t disappoint.  We finished the 5th round covering 2 1/4  miles and had about 10 mins to spare.  Circle up for 5 min of Mary.  Several pax called an exercise until the 5 was up.

Pledge

COT; Namorama and naming FNG’s.  Josh Beck-Headcase, Dillon Collins-Scribbles

BOM; Announcements, Prayer Requests, Breaker Breaker took us out.

Thanks for the oppurtunity to lead you men.

Arrived at Diablo ready to serve ….single serve?
Alrighty then.
Warmarama : One SSH, MNC, Don Q, overhead claps all ‘cadence’ counts if 10, then 10 squat jumps OYO
Ruck on to Gastone’s Hill
Set playlist for One by Three dog Night , o Solo Mio ( scrap that …. change station) and All By Myself …. now let’s speed it up with One from Metallica!
Too much time on my hands so new playlist included SheBop by Cyndi Lauper, Vaseline by STP, Longview by Green Day, Darling Nikki from Prince and Billy Idols Dancing With Myself …. after this things got sticky……
Let’s go shake stuff loose on the climb up doing 10 squats per mailbox and 10 heels on way down.
Much complaining from assembled pax ,,,, feeling sore from added weight in sack , wanting to remove or throw down and never return, but suddenly riding like s Phoenix I receive inspirational words from an unnamed pax to persevere ( as that is my word for the year) and i mydclf through.
Grab two small bricks with 3 sets of following:
Raise arms at sides x10
Clap arms in front x10
Piston overhead x10 per side
Complete exercise by planking at curb lift one brick at a time up to curb and back down for a total of 10 ( entire routine was single count)
Recording failure during namearama
Announcements …. usual
Prayers for Boudin surgery April 26
Youth pastor Stuart Payne fromBethlehem Church …. new setbacks and difficult decisions for their family

After Pledge I gave a very quick disclaimer While slowly removing my hoodie expose the Spartan T-shirt beneath as I’ve done a terrible Scottish accent like Gerard Butler telling everyone that this is Sparta! I forgot to mention that we were a few short of the 300.
In order to help get us warmed up and in the mood I hit everyone with a slawter starter! And I reminded them that that was 20 Burpee‘s oyo …. yes two zero! Dirt
Had a question about when …. and I didn’t hear the second half I miss assumed that he meant when was my upcoming Spartan race …… only to find that he meant would he be able to finish the 20 Burpee‘s in the allotted time!! No really surprise that he accomplished the task.
I explained that in a typical obstacle race part of the event that there are obstacle challenges and much running and if you don’t accomplish a task that there is an assigned penalty which we would all be facing in today’s challenge ( and yes please modify if needed).
We began our trek quickly off-road Ing on the access road taking us to a series of walls that are used to separate mulch dirt and sand.
I had previously come out on a scouting mission and determined that only one of these walls would be usable in the dark. We assembled and the task was to cross over the wall or do five penalty’s. Almost all chose the obstacle and I awarded them with five more burpees!
Our next trek over pull-up bar all by itself for 10 pull-ups or chin upsor 10 penalty burpees…. and as all completed this task I once again awarded them with 10 more burpees! Now around the soccer field reassembling on the soccer field facing north elbow to elbow can you do the tunnel of love last man crawl through to the front first man at the end finishes the task…. this time there were no penalty Burpee‘s allowed or used.
Now we track on over to the playground Where we use the pull-up bars for a 30 second dead hang that I followed with 10 pull-ups…… and since we are not out of breath we do 10 Burpee‘s!
Next we take a long route over to the far soccer field where we once again reenact the tunnel of love only this time a man at the other end goes through first and the last man finishes us out . As we depart from here up to head over to the middle building in baseball fields I here a lot of grumbling and ask if anybody needed a count of 10 count…. there was some ascension and I said good 10 let’s continue…. today there will not be a 10 count!
We are now facing new challenge of a bear crawl around the building or a 20 penalty burpee … of which I was surprised a few took penalty! In Order to give Watts up a breather I called for five more burpees of which I was amazed at what a true HIM he is and he did aNother five burpees with us! Now we move on to the turd shack where we do Jack Webbs all the way up to seven and back down to one. Mosey on back to the pull-up bar for another 10 pull-ups or chin-ups and then mosey back to the start and finished up with a few flutters and Gastone decided to turn the workout around and do a few side straddle hops… workout in reverse.
I’ve been wanting to add the tunnel of love quite some time at the soccer field conditions have been so terrible due to all this rain.
I’m currently about 10 days away from the Spartan Sprint and growing more excited by the day!
AnyWho wish trying upcoming obstacle race with me in June I will be doing the warrior dash with the family and then again in October it will be a bone frog… reach out to me …. we’d love to have you!
I had announcements prayers for Gastone‘s father easy Rider’s son and Islands neighbor battling pneumonia