Fitness, Fellowship, Faith

Tag: Folsom (Page 1 of 55)

Not so bad

12 canoes joined YHC on Saturday in the cold rain despite me pleading for no one to show up. Below 40 and rain is dumb. Thanks a lot Aholes. I put a plan together based off of some ruck and sandbag work I’m doing that would keep us in the shelter at least. It kept us dry and with the wind and cold it was hard to even sweat.

Warmup:

Just whatever came to mind. High knees and whatnot to get warmed up.

The Thang:

Hand Release merkins- 4 sets x 30 seconds with 60s rest between

Butterfly situps-3 sets x 30s w/30s rest

Prisoner Squats-5 sets x 30s w/30s rest

After this it was on to station work. 1 min of work and 45s of rest between. We started in to rd 2 before we ran out of time.

Stations and rds listed below

40# sandbag-OH press/Getup

60# sandbag-Clean/bent over rows

Ruck-high pull/rotations

Slamball-straight down/side to side

Kettle bell-swings/turkish getup

Dumbbells-OH clap/renegade row

25# plate-situp/roller

25# plate-weight to toe lever/curls

step ups

penguins

dips

decline merkins

split squats

Time

COT:

Pledge

Announcedments-2ndF lunch at Whiskey Mill, Push the Rocks challenge coming up, need more runner for the P200 you meows

Prayer Requests-Several mothers, People with flu, Stogie’s M with neck problems

Naked Moleskin:

As I was driving in I saw Westside out for an EC run in the cold ass rain! I said he was either a badass or a moron and he said he was both. The sadclown soft side of me says it ain’t worth it. I’ve done some hard stupid shit what do I have to prove? The problem with that is I was a badass moron when I did that hard stupid stuff but like your cardio it doesn’t last. Stop running for a while and see what happens. You have to continually challenge yourself with hard stupid stuff to stay that tough. I don’t like it anymore than you but it’s the truth. So hats off to you Westside for being a badass moron leader and role model. Keep it up.

 

 

 

Names

Lot’s of topics from haircuts to middle names being discussed during the workout this morning, hence the title. There were some real names, middle names being guessed at, made up names called out and some smash up of names. Some good mumble chatter this morning!

 

Warmarama:

SSH, Hillbillies, LOR/ROL, Gravel Pickers ( there was some heckling of the Q for the erratic count on the warmup. ) Maybe they need to revisit Mayors Q Source topic

Thang:

mosey to triangle for  10 merkins 10 squats, and 10 x crunches at each corner.

Mosey to flag for pledge, mosey across road for suicides / rack and stack. Repeat each exercise every time after returning to start before moving to the next one.

10 burpees

20 WW I

30 squats

40 LBCs

Mosey to behind the senior center for 11’s 

Freddie Mercury ———  Imperial Walker Squats

Triple nickel on hill at triangle. Spider-Man merkins at top and jump squats at bottom. Slight mutiny or possibly inability to perform the called exercise here!  Hate to see it!!

Mosey back to start for some ab work from a couple of PAX, a few Kraken burpees to finish up.   Thanks men!

The flag moved and caught my eye and the next thing we know we are saying the pledge again. I caught a little grief for that, but hey, Sister Act has been in the valley so I wanted to make sure he still remembered the pledge.  Also can you ever be too patriotic?

It has been a long time since having the Q at Folsom. I’ll do better in 2024. Lots of work done today  getting in between 3 to 3.5 miles.  I definitely appreciated the push from Wichita, Chilli  being consistent and putting in the work again today! Swole shirtless Gearwrench doesn’t like to run but was putting in the effort as was Pony Boy. Sarlacc quietly and non stop putting in the work. Sister Act trying to climb out of the valley  although there were quite a  few 2 minutes calls to the Q that were noted and ignored.

Prayer request

Wichita’s dad and family

My mom

Stogie M and Mother In Law medical testing

Haze M

Broke M

Turtleman

Huckleberry

Jackson Hall

Each other/ unspoken

Announcements

Beer Mile @Sargentos  12-30  (Sargento with the win, keeping the title)

Convergence 1-1 @ 07:00 Martha Rivers.  BYOB ( bring your own block)Park at Pelicans if gate is closed.  Clothes for Rice and Beans. EC run or ruck not sure of times.

Folsom

I haven’t Q’d a workout in a while, came to Folsom the other week and Pony Boy asked if I would take one… why not.

I pulled in a little early this morning, got a short run in then got started.
The men circled up , SSH 15 ic to get the blood flowing, on to the Block pile! Everyone grabs a block, we head back to the light pole infront of the old pound entrance, we did one exercise at the light then run down to the Folsom parking lot entrance and did the other, then run back up the hill and rinse and repeat!

10 Blockees at the top/ 10 Burpees at the bottom, 4 sets

15 Thrusters at the top/ 15 squats at the bottom, 4 sets

20 alternating block merkins at the top/ 20 merkins at the bottom, 4 sets

Time was up, we headed back to the launch for the COT!

Prayer request- Jackson Hall and his family, other family members and each other!

Announcement – Christmas party this Saturday, convergence this Saturday at the Yank

Thanks for the opportunity to Q!

Weak Sauce in the Cold

YHC (and at least one or two more) has been battling some sciatic nerve pain for a while, so the beatdown was a little less intense than my normal Q’s. Kept the PAX moving and tried to get a full body workout in. Might have hit the shoulders a little hard. Here’s what happened:

 

Warmup

Pledge

Mosey up the main hill to the upper lot at the AG Center stopping at 5 locations along the way for 5 Big Boy, 10 American Hammers and 15 Flutter Kicks.

Line up on one side of the parking lot and do the following routine x5:

5 Mike Tyson’s

Bunny hop or Broad Jump across the lot

5 Burpee’s at the island

Bunny hop or Broad Jump across far lot

5 Perfect Form Merkins

Run back to start

 

Zombie walk to the small lot for Dora 1-2-3

100 HR Merkins

200 CDD’s

300 Shoulder Taps

 

Mosey back to the start with the same stops for the same exercises as on the way up.

5 Burpee’s to close us out.

 

Announcements

24 hour run and Old School / Folsom Convergence this Saturday

Trail Run 11/18

Frisbee tournament on Thanksgiving Day

Christmastown 5k 11/25

Lunch at The Lodge 11/15

Convergence and Christmas Party 12/2

 

Pray for: Huck, Turtleman, Hall Family, Sarlaac’s daughter, Israel, Payton Parker, Pallbearer’s son

 

YHC took us out.

I’m Broke

 

 

Folsom gets Annihilated 8/5/23

YHC was approached by Flintstone to Q an annihilation workout. YHC figured since he was initial recipient of the Gashouse challenge belt, he’d better step up and put his money where his mouth was. He picked Folsom for the AO since Gashouse and The Yank were previously annihilated. With a lot of PAX out of town or on the IR, YHC figured a low turnout for the workout. He was pleasantly surprised when the vehicles keep rolling in. It’s gonna be a crusher of a workout and YHC was happy to share the pain with the highest number of PAX as he can!

The PAX circled up and we get to work. After a brisk warmup and some mumblechatter from the guys, we mosey to the lower parking lot where YHC had cones staged and coupons in the bed of his truck. The PAX grabbed a coupon and lined up side by side behind one line of cones. 25 yards across the parking lot another line of  cones had been set up. YHC then announced the workout and exercises to be performed. It’s an Iron PAX challenge workout that F3 Greenwood issued a couple of years ago. It was the 2021 week 4 workout. YHC asked his M to write the exercises on a couple of large pieces of posterboard (because she is a teacher and has neat, legible handwriting). Broke recognized the workout and almost get in his truck and left!

Here’s how it goes –

PAX will perform 25 reps of the prescribed exercise, set their coupon down (if using the coupon), run across the parking lot to the other line of cones. They will perform 3 burpees then return to their starting point. They will then resume the prescribed exercise for another 25 reps, run to the other side, perform 3 burpees, return back to start. This cycle will be repeated until all reps for that exercise are complete. They will then move on to the next exercise and repeat the cycle of 25 reps, run, burpees, back to start. Exercises are as follows:

  • 200 Curls
  • 175 Squats (w/ coupon)
  • 150 Overhead Press
  • 125 Block Swings
  • 100 Merkins
  • 75 Thrusters
  • 50 Bonnie Blairs (count each leg)
  • 25 Blockees

Wichita and West Side led the group and completed the whole workout. YHC had 10 Blockees left when time was up. Everyone was smoked when time was up. You know it’s a beatdown when the PAX are cursing the Q under their breath. Total reps = 900 (and that’s not counting the burpees).

Announcements:

  • F3 Dads workout 8/19
  • 2nd F lunch Pita Wheel in Belmont on 8/16
  • Kings to Crowders Ruck 8/27
  • Coconut Derby 9/3
  • Labor Day Convergence 9/4 (time and location TBD)

Prayer requests:

  • Norwood and his recovery
  • Jackson Hall
  • Mayor
  • Def Leppard
  • Turtleman
  • West Side’s Grandmother
  • Swimmer’s Brother
  • Brillo (Navy bootcamp)

YHC took us out in prayer.

NMM:

This workout was a slobber knocker. Great work by the PAX to push harder to make themselves better. For all the PAX travelling or on the IR, you were missed. YHC hopes the PAX got their money’s worth!

L8R SK8RS,

SLAW

 

Folsom with Dark Helmet

Per the below from Dark Helmet:

“So, I can’t remember everything that we did, but here’s a general idea:

We made a couple of trips around the lakes with several stops along the way. We ran up the road, past the SplashPad:
– Rock station: 15 curls in cadence, 15 overhead press in cadence, 15 bent-over rows
– Gazebo station: 15 dips, 15 Derkins, 15 step-ups each leg
– Path Station: 15 squats
– Bottom of the Hill Station: 15 Imperial Walkers
We made the loop twice.

Then we went and did 7’s on the hill: Burpees at the top and Big Boy Situps at the bottom

Then we headed to the coupons and got a partner. One partner ran while one partner did as many Tower of Powers with the coupon as he could before his partner got back. Finished off that station with a few flutters with a block press.

Then we headed back to COT and did a couple minutes of Mary

“And all Sargento did was walk around carrying a weight. He said it’s doctor’s orders.””

Nickels and Dimes

Today was my second Q and it was all about 5×10’s. First we got our pledge in, then we took care of business.

WU: SSH, Gravel pickers, R over L/switch, low slow squats.

WOD:

  • 10 burpees
  • Grab blocks, mosey to horse arena.
  • 10 burpees
  • 5×10 inv row x dips (Pax did 10 rows, ran to opposite side and did 10 dips. This structure would repeat for the next supersets.)
  • 10 burpees
  • 5×10 block swing x durkins
  • 10 burpees
  • 5×10 block squat x step ups each leg
  • Return blocks and mosey back to start
  • 10 burpees

In total we did 50 of each exercise listed which is awesome! The guys killed it. Great work!

We then closed with COT, praying for those spoken and unspoken.

Folsom 5/4

Who turned the air conditioning on? It’s May and 39 degrees. What the crap? No problem. YHC will attempt to get the bearded brethren warmed up real quick. SA and Ball Joint roll in on 2 wheels as 0530 hits.

Warmup:

5 monkey humpers IC facing SA as he walked up. We did some other stuff as well. We HAD to do gravel pickers because that’s the only warmup exercise that a certain PAX was willing to perform.

PLEDGE

Thang:

To the tennis courts for the Sheldon Cooper.

  • 10 Burpees
  • 10 Squats
  • 10 Merkins
  • 10 Big boys
  • Run a lap around the perimeter of the tennis courts

Rinse and repeat but decrease reps by 1 each round all the way down to 1.

Once you were finished, go back and pick one of your brothers up and stay with them until everyone is finished. This ate up a lot of the clock, so YHC decided on 11’s with American Hammers IC on one end, run across 2 tennis courts, Mike Tysons on the other end.

5 minutes remained so we circled up for Mary. Burpees, LBC’s, Flutter Kicks, Penguins and Big Boys were called.

Time’s Up.

Announcements:

  • White water center trail run 5/19 – 5/20
  • 5/24 2nd F lunch at the Lodge in Belmont
  • Memorial Day Murph at Martha Rivers Park 0700
  • Forest City Bike ride on 6/3. See Purple Haze for details
  • Annihilation workouts are resuming. JJ has the first one at Gashouse on 5/13

Prayer Request:

  • West Side’s grandmother
  • Gear Wrench’s grandmother
  • Jackson Hall (Ratchet’s 2.0)
  • Broke’s mother
  • Clavin’s M
  • Huck
  • Turtle Man
  • Radar’s sister
  • Unspoken requests
  • Other requests YHC may have forgotten

YHC took us out in prayer.

NMM:

The date for the workout is May the 4th. YHC completely forgot it’s Star Wars day. Apologies to the PAX who came expecting a Star Wars reference during the workout. Q fail.

L8R SK8RS,

Slaw

Folsom Downpour

This was my first time Q’ing at Folsom, I appriecate the push from Gearwrench to branch out and lead workouts in other places.  Started the workout with a warm up.

Warmup: 15x HillBillies; 15x Gravel Pickers

Moseyed to the tennis courts for some Killer B’s:

Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.

Moseyed down to the stage and lined up along the wall for some Donkey Kick-off!!!

Find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired.  Repeat this workout, except do Jump Squats and hold on the 5th Jump Squat in the Al Gore position.

Moseyed to another parking lot.

Q-Sprints:  Group performs a exercise called out by the Q, AMRAP.  When the Q yells out “GO”, everyone sprints to the other end of the parking lot. Then slow mosey back to the start.  Rinse and repeat.  Exercises listed below:

  1. Big-Boys
  2. CDDs
  3. V-ups
  4. Mike Tysons
  5. Flutter Kicks
  6. Plank Jacks
  7. LBCs

The storm started brewing, so we had to run for cover.  We made it to one of the shelters, and continued our workout.

Lazy Doras:  Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Finished up the workout with some Dip, Derkins, and Step ups

COT

Trip Down Memory Lane

This month marked YHC’s 7th anniversary in this thing called F3. There’s been a lot of good memories along the way. Most have been from the mumblechatter and comradery between PAX during the workouts. Today I decided to take a trip back to some of the first routine exercises I remember from my early days in F3.

Warmarama:

SSH, Imperial Walkers, Gravel Pickers, Low slow squats all X10 IC

Mosey to the lower parking lot turd shack.
Thang

Here was the very first routine of my first post. Whoopee was the Q. Partner up and one partner will amrap an exercise while partner 2 runs up the steps, across the parking lot and back down the ramp. Switch up and repeat. Exercises were merkins and Australian mountain climbers. Mosey over to the amphitheater for some good ole Huckleberry inspired work. All PAX balls to the wall. Each will drop off the wall for 3 burpees and rejoin the wall until all have completed their turn. It sucked due to how many we had. Back in the day, there may have only been 5-6 present which made it a little less dreadful. Ok, let’s mosey over to the other pond parking lot. I was trying to remember who called this back then. I was thinking JJ??? Anyway, line up for Route 66. Bobby Hurleys and lunge walk in between.

while PAX were finishing up, YHC asked what the 5 cord principals of F3 were. I only heard 3 or so actually answer. The rest were too busy socializing. This continued on for the rest of the Q.

Now, we mosey up to the triangle by the cotton gin. Garfield, who we haven’t seen in years used this area a good bit. First corner 5 big boys, mosey to the next for 10, then to the last corner for 15. Lots of confusion again, but we managed. Mosey on up to the flag pole for The Pledge. I can remember early on that this was a forbidden task. We had a shovel flag. Why would you mosey a half mile just to say the Pledge? Moving along. Mosey over to the horse arena. Huckleberry claims this is likely what led up to the infamous Jacked Up Leg, but again, I’m on the memory lane theme. Line up at the bottom of the concrete bleachers for triple nickel. Derkins at the bottom and burpees at the top. Yes, you box jump up to the top. With time dwindling down and more on the Weinke, QIC called Omaha after 3 rounds and we took a mosey to the tennis courts. This memory was from the first time I posted outside of our general region. It was at Veterans Park with the Cape Fear crowd. PAX called it clipboard. I’m not sure the real exicon term, but we line up on the court. First in line calls an exercise. The remaining will perform said exercise while the first runs a distance and back. The next calls his own and we repeat until we ran out of time. It’s more like screw your buddies. Call something you hate and make the rest do it. Time is almost up so we fellowship mosey the last minute back to start. Lots of mumblechatter about instructions, poor communication, and other garbage. All I saw was lack of following directions given by Q. That being said, times up.

Announcements: Community Foundation Run(along with other activities that day, including a QVQ)

COT: Huck, TurtleMan, Westsides friend from church who was bitten by dang, Kelly Bird, Palmetto and Mortimer Runners

Praise report: Pony Boy starts a new job soon

Moleskin: It’s been a long 7 years. Lots of ups and downs, injuries, jacked up legs, unthinkable relays, completely stupid ideas, and mumblechatter. YHC has enjoyed every minute of it. Always an honor to lead you men!

MW Out!

 

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