Fitness, Fellowship, Faith

Tag: Folsom (Page 1 of 48)

1% Better Thanks To The “Bert”

15 PAX posted at Folsom and honored Albert Gettings by doing the “Bert” Hero WOD.  For those that have never done it, Google it and give it a go.  It is a mental grinder but just keep in mind that this man sacrificed his life for our freedom.


YHC talked about being 1% better than you were yesterday.  If we strive to do this then we are constantly trying to accelerate.


-Lincoln Middle-April 16
-Convergence-April 17 WA Bess
-Tronmoss 5k-April 18 @ Crossroads
-PT-April 24 @ Gashouse
-Snowbird-Sept 24-26
-Big Pappy and family
-Gumby mom
-GSM and everyone involved in York SC shooting
-Three MMA fighters tonight
-Community and country

Thanks for the opportunity to lead…until next time Pizza Man is OUUUUUUTTTTT!!!

A workout on the fly!

8 of us showed up for my Q at Folsom this morning. I landed the king of Q’s again last month and I am trying to get it again for April so I ask Wichita for another Q at Folsom and to make a workout up on the fly I went for this right here:


Warm up

SSH 50 IC  10 Burpees

SSH 40 IC 9 Burpees

SSH 30 IC 8 Burpees

SSH 25 IC 7 Burpees

SSH 20 IC 6 Burpees

SSH 10 IC 5 Burpees

10 Burpees


Lets mosey to the stage!

We get to the hill right in front of the stage area for some dirty 11’s

Top of the hill Mike Tysons, Bear crawl down towards the stage to the sidewalk for 2 Burpees, sprint to the stage for squats.

Once we completed this we moseyed to the new and improved Folsom half pipe! So we all met I the bottom what I called the valley and we went took off to one side or the other for 50 merkins at the top run back through the valley to the other side for 40 merkins and worked our way down to 10 merkins. We met back in the valley all together for some

Shoulder taps 25IC

Merkins 25

Imperial Walker squats 10IC

Plank Jacks 25IC

We moseyed back to the start with 10 minutes to spare and we used it up on the handrail beside the playground. Everybody grabbed a piece of the rail while on their back for some LAT PULLS

Wide arm 10 reps

normal grip 10 reps

close grip 10 reps

We done this for 2 rounds

Get to the flag and done some core work to finish it off.


30 flutters IC

10 Peter Parkers IC

10 Parker Peters IC



Convergence 17th @ Bulldog

PT test 24th @ Gashouse

F3 Dads this Saturday @ the AO of your choice to pick up trash fr 1 hour and fellowship

Prayer Request

Big Pappy

Sister Act


My Friend Austin

Each other

I took us out!

Thank you men for the opportunity to lead you guys through a another workout this morning. Im thankful for each of you guys and the fellowship we have at Folsom. Lets continue to grow and be that light for many people.



Cardio Tennis

My youngest 2.0 is out of town this week for Spring Break. The lives our kids get to live can be quite charmed – lucky for them. But lucky for me because that frees my morning schedule to get after it: #noexcuses (though I’ve made plenty in the last year. I reached out to Wichita a few weeks back to secure the Q spot at Folsom this morning so I could venture north where work is completed and the rock is pushed extra hard. I was a little worried having stayed up to watch the National Championship basketball game, so I set 2 alarms so not to miss the action. As our friend Huckleberry likes to say: “it’s time to clock in.”


10 IC count of: Toy Soldier, Imperial Walkers, Side to Side Lunge, Plank Jacks, Fire Hydrants (SC R/L)


Mosey a short distance to the tennis courts. It’s a wonder no one has seriously injured themselves in that dark place but I decided to bring out some old drills from my high school tennis days. Our warm-up in those days began with a little cardio of the “W” drill and “Tracers.” So I began to demonstrate the pattern to which Tater Hole rightfully called me out to say: “that looks like a V.” Q-fail – thanks TH – I then corrected to the W, running from the baseline down the alley, touch the net, backpedal (i.e.: NUR), to the “T” then forward to the net, backpedal the alley. We spread out among both sides of the 6 courts – run the W on all 6 courts, both sides but before starting the next court perform 5 Bobby Hurleys in honor of the NCAA b-ball championship. This was a good cardio start. So let’s keep it going. Tracers were up next and you basically follow all the lines on the court, forward, backward, side shuffle, etc. This time between each court do 5 mountain climbers. All 6 courts, both sides. I did take a moment to share the story of Roscoe NUR-ing down Dixon Road and tripping over and landing on Anthrax. This was a warning/disclaimer to give some space to others and not have an Anthrax moment.

We moseyed to the lower parking lot and the picnic shelter for the Red Reaper. This is a routine that culled together from a few things and really like the effect. I briefly feel like Rudolph when I complete it – briefly – then reality shrinks my noodles to standard size. It goes like this:

  • 15 Merkins
  • 30 Shoulder Taps (county both taps)
  • 15 Merkins
  • 15 Dips
  • 30 Decline Peter Parkers
  • 15 Dips

To provide a brief rest after that set I led a little bit of Mary: LBCs, Flutters, and Dollys all IC x 10; Repeat that set again.

We reached 0600 so I had a few more things on the Weinke – only time for one so I went with the Mini-4 Corners. All PAX find your own parking spot.

  • CDD’s SC x 10; bear-crawl forward to the top of the parking rectangle
  • Mtn. Climbers SC x 10; plank walk right
  • Shoulder Taps SC x 10; Joe Hendrix to the bottom of the rectangle
  • Plank Jacks SC x 10; plank walk left to the start
  • 2-line suicide – count each line x 10

We did 3 sets and I gave the PAX a choice for one more or back to base and Mary. It was a split vote – Achey Breaky didn’t care one way or the other – typical millennial. We decided to stay for a 4th round. Mosey back to base.

Announcements: F3 Dads this weekend – bring a trashbag and a kid (or not) or find a kid on the street and bring them (or maybe not); point is to pick up trash and make our AO’s better. At Folsom – they will reconvene at 10:30 am. 4/17 is the Convergence at Bulldog 0700. If you have a concrete block or something similar – bring it with you. 4/24 – PT test at GasHouse; this week – Name it & Claim it Challenge – Merkins – You vs. You – keep up the good work. Prayers: Big Pappy, Sister Act and healing; those looking for jobs.

Thanks to Wichita and the Folsom men for allowing me to Q – it was an honor to workout with you this morning. It was a mix of cardio and strength work. Hopefully it was worth the price of admission. Hopefully I’ll be back sooner rather than later.

CO Q at Folsom

SA started the beatdown off with some stuff that went like this!


A Jacked Up Warm Up

SSH x 50 IC

Seal Jacks x 40 IC

Plank Jacks x30 IC

Crossover Jacks x 20 IC

Smurf Jacks x 10 IC

Mosey to the lower parking lot

Partner up for 11’s

Booyah Merkins in the middle and imperial walkers squats on the sides

Then we moseyed our way to the top of the park but we couldn’t do it without a little Sister Act Stack

10 Burpees at the bottom

10 Burpees and 20 Mountain climbers at the light pole

10 Burpees 20 Mountain climbers 30 Merkins at the next pole

10 Burpees 20 Mountain climbers 30 Merkins 40 Big Boys at the triangle

Mosey to the grass hill to the right of the triangle as you are going out of the park.  Then Sister Act hands the Q over to me to do some work on the hill for the last half of the workout. It went like this!


Blocks at the bottom everybody grab one for murder bunny 11’s up the hill with Burpees at the top  and Merkins at the bottom.

This really got the heart rate up especially after everything else that was done before. All of the guys pushed through and got the job done. Once we completed this workout we all lined up in the lower field with our block and we threw our block as far as we could over and over until we hit the 50 yard mark. After each throw you had to do a burpee and throw it again! That was brutal on the shoulders and surprisingly my calf muscle. I think were going to call it the Scottish Throw if that’s cool with everybody else or if that’s cool with Freight HAHA.


We moseyed back to the start to close out.

Convergence 17 at bulldog

PT test 24 at Gashouse

New AO at cloninger park in Dallas

Prayer Request

Big Pappy family




Stogies dad


I had the opportunity to share the word this morning and I shared with the guys Luke 9:23 And he said to them all If any man will come after me let him deny himself and take up his cross daily and follow me.

I told them to think about the hill work we done and how tired we were. Then I told them to think of the hill Christ climbed while carrying the cross for us. How strong he was, How much love he showed to us on that day He took on the cross for all of us and to think how hard it must have been. He shed his blood on that cross for me, for you and this world. Im so thankful for my relationship with the lord and who he is doing my life and I just want to pour the truth and boldness of his word into those that are around me.

Round Up



Phat Ricky Keever Classic No Name New AO

The numbers were a little light, but that was expected. Folsom is a PAX favorite and when the Rock and Roll Express have the Q it’s gonna draw a crowd. Nonetheless, 4 PAX came out to Cloninger Park this morning and put in a little work. All were seasoned vets and after the pledge and a quick warmup we got after after it.

Here’s what we did…..WERK!



F3 Dad’s AO Cleanup next Saturday at 10am

Convergence 4/17 at Bulldog

PT test 4/24 at Gashouse

New items posted for Service Project, check Slack

April 1st F Challenge


Prayer Request

Pappy and family

SA and family

James Goudelock

PAX traveling

True meaning of Easter


Thanks to Def Leppard for presenting me with the “official” Gashouse Respect items; Respect tshirt and Werthers! Enjoyed the time this morning with 3 true HIM’s.

YHC took us out.

I’m Broke

Plain and Simple

We’re finishing up the last days of March and we’ve got a beautiful morning without rain for a change. I’ve got 11 rock pushers ready to get at it. So I guess it’s time for a plain and simple Folsom beat down. Nothing special just a few simple sets let’s get it.

Warm Up
SSH, Gravel Pickers, MNC                                             20 reps each all in cadence

Time to say the Pledge

Mosey to the lower lot for Some 4 corners with a twist.

Corner 1 – 10 mericans                                        Corner 2 – 10 big boys                                          Corner 3 – 10 squats                                              Corner 4 – 10  mountain climbers

3 Rounds add 10 reps each set per round and as for the twist mentioned above every time we crossed the center point of the of the parking lot we did 5 burpees.

Now time for a little Triple Nickel

merican jacks, burpees, squat jacks

5 rounds 5 reps each

sprint to each station nerr back to bottom of the lot

Mosey back to the Shovel Flag for COT prayer requests and announcements.

I’m going to finish up by giving my man Hacksaw some kudos. This guy was putting in some EC this morning and dang near broke his ankle but he stayed and tried to get his work in. In the end he just couldn’t push the he normally does. It was killing him I know that kind of stuff kills me too. Just remember failing to complete a challenge isn’t necessarily failing. Stay strong and keep pushing.


Hacksaw = LOSER

Started off with the usual OOMPA in cadence set of warm up exercises on April Fools Day.

Grab the football and mosey to the bottom parking lot where YHC had previously placed cones and signs.

PAX played a horrible mish-mash of ultimate frisbee football, touchdown beatdown,  Canadian Football League 3 downs only to pass the line of gain to keep possession,  at 0540, in the dark, with a black football, both teams wearing the same black shirts, on Folsom quality pavement with the best group of HIMS you could find.

Appointed Hacksaw and Sarlacc as captains and let them pick sides. TEAM Sarlacc YHC, Beetle Bailey, Slaw, Tater Hole and Wirenut. TEAM Hacksaw, Stogie, Big Pappy, Bedpan, Wichita, Ball Joint.

Then Sarlacc told the old guy that his team could have the ball first.  Thought a WOOO was going to come out!

YHC gave bad instructions on rules and how to play the game, and it was discovered that YHC laid out the playing field as crooked as Tammany Hall. Accusations of cheating against the two guys wearing Dallas Cowboys gear that just happened to be on the same team.

Rules were ignored, changed and just flat out broken. Names were called, trash was talked, multiple sets of ten repetitions were performed up and down the field by both teams. Highlights were great throws, amazing catches, awful drops, “not in my house” defense, smiles, laughs and 70 burpees too.

All that matters is that TEAM Sarlacc won and TEAM Hacksaw went down to a bitter defeat on the last play of the game when Sarlecc channeled his inner Jason Witten and caught the game winning pass.

No injuries to report. Nothing hurt other than Hacksaw’s itty-bitty feelings.

Pick up the football, signs and cones, then fellowship mosey back to Flag.


Prayer Requests: Stogie’s dad, Sister Act’s family, Big Pappy’s family, Medicine Woman, Huckleberry, Ballard family, Tater Hole selling his house, Oompa’s M starting a new job today, Sarlacc’s leg, Hacksaw’s leg, our country. If I forgot something please let me know.


Folsom 3/13/2021

Good group of men this morning.  Time to work!

Warm-Up:  Gravel Pickers, Hillbillies, 10 Burpees


The Thang:

Mosey to bottom parking lot.  Line up on first line facing uphill toward length of parking lot.  Start with 1 Mike Tyson.  Bear crawl 2 spaces, then   2 Mike Tyson’s.  Bear crawl 2 spaces, 3 Mike Tyson’s.  We continued all the way to 12 Mike Tyson’s at the end.  The plan was to go up to 15, but that sucked really bad.

Mosey over to pavilion.  Exercises called here;
Dips, Derkins, Step Ups

Start with 10(ic) of each, then 15(ic), 20(ic), 15(ic), 10(ic)


Mosey to tennis courts.  Line up on sideline facing courts,  Exercise called here is Blackjack.  Reps add up to 21. Start with 19 Merkins, run length of 2 courts for 2 Sit-ups, run back.  Then do 17 Merkins, run, 4 Sit-ups, run.  Continue until you finish with 1 Merkin, 20 Sit-ups.


Stay on courts for next exercise .  Do a little AMRAP routine. 5 exercises called, to be performed for 2 minutes each. Start with 10 Burpees, then sprint length of 1 court.  Then do 10 Burpees, sprint.  Do this from 0:00-2:00.  Then from 2:00-4:00 do 10 HR Merkins, sprint, 10 HR Merkins until time. From 4:00-6:00 do 10 Mountain Climbers and sprint.  6:00-8:00 do 10 Jump Lunges and sprint.  And finish out from 8:00-10:00 10 SSH and sprint.

Still with a little time to spare we did Burpee suicides.  Run length of 1 court and back for 1 Burpee. Run 2 courts and back for 2 Burpees.  Finish last one with run full 6 courts, and back for 6 Burpees.  Head back to COT.



Prayer request

Appreciate the chance to lead today. SYITG

Sister Act



Folsom 3/30 “Blown Fuse”

It was a cool morning at Folsom with 13 PAX ready to get after it.

Warm up:

10 gravel pickers IC

that’s it

The Thang: 

-Mosey to amphitheater 11s

1 burpee

bear crawl to the top

10 hand release merkins

run back to the bottom

-run to the big parking lot

triple nickel

5  mike Tyson’s

10 little Gumby in the woods

15 big boys

for 5 rounds

use the three poles

-partner work

100 lbc

200 big boys

300 overhead presses

to the second light pole and back each time

-mosey to the parking lot

shared some scripture Romans:5 1-5



LMS 5k April

Convergence at Bulldog April 17th

mens retreat snowbird September 24th-27th


Prayer Request

reunite family with church and God

Ballard family

Open heart surgery Beetle Bailey’s dad

Stogie’s dad

SA’s family

Big Pappy

Westside’s family

Family struggling with addiction Hacksaw has talked to


« Older posts

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑