Tag: Folsom (Page 11 of 55)

As I arrived at Folsom this morning I was extremely disappointed that the weather was not cooperating. You see I had some awesome circuits planned for the soccer field. Oh well I called an Omaha on that as I didn’t feel like swimming laps across that field would be a good workout. That being said we had 11 stone cold HAMMERS out here putting in work out there this morning.

Quick disclaimer and The Pledge and we’re getting started.

Starting with the warm up I knew that this was going to be a pretty good one.

Burpees
Mericans
Mountain Climbers
Squats

We did 8 rounds starting with 1 rep each of each and added a rep each for each round until we reached 8 reps on round 8.

Mosey to the lower shed for some drop sets.
10 reps of each in cadence dropping 1 rep per round until we hit 5 reps on round 5.

Dips                                                                                         Box Squats
American Hammers

Now for some DORA

Lap around lower lot                                                       200 Mericans
300 Squats
400 Crunches
500 Calf Raises

Core time now how bout a little Ring of Fire and a quick Mosey back to the show up where we did 22 for the Vets.

Finish up with COT

Lots of prayers spoken and unspoken.

Announcements
Extinction Run
Snowbird
CSAUP

Thanks guys for coming out in this doom and gloom with me this morning. You guys inspire and push me to be better today than I was yesterday.

Until next time guys.
Wirenut

9 brave souls ventured out of the fartsack this morning and made it to Folsom.It was a good turn out for A cold wet morning and I was ready to provide a good workout.This is how it went down.

Warm up:gravel pickers,toy soldiers,ssh,low slow squats,mountain climbers,merkins,burpees all x10 IC

mosey to lower shelter for partner work.one partner did the exercise the other ran to the end of the parking lot and back.The exercises were:30 pull-ups,100 derkins,150 split squats,200 leg raises,250 tricep dips.I had some good tunes playing but mayor had the nads to skip a song on my playlist he’ll pay for that next time 😁. We then moseyed to the tennis court and lunge walked the length of the court stopping between each court for an exercise:20 squats,20 monkey humpers,20 fire hydrants, 20 hip thrusts,20 more squats then 60 calf raises.

now back the other way but bear crawling the exercises were 10 burpees,20 diamond merkins Time! I had more planned but it’ll have to wait for next time. We pledged took prayer requests and I prayed us out. I shared a verse with the pax 1john 2:6 and told how this reminded me of my example for every situation. It was a pleasure to work with you men in the gloom this morning it’s always encouraging and a great way to start the day.Thanks for the opportunity to lead,until the next time stay buff 💪🏻

I show up at Folsom and we got 6 other HIMS there ready to move the rock. I had a workout wrote down that I was trying out for the first time and it went like this::

Warm Up

Gravel Pickers 10 IC 1 burpee

Hillbillies IC 10 2 burpees

Imperial walkers 10IC 3 burpees

25 Merkins 4 burpees

20 Peter Parker’s 5 burpees

20 Parker peters 6 burpees

50 mountain climbers 7 burpees

25 plank jacks 8 burpees

20 shoulder taps 9 burpees

20 CDD 10 burpees

NEXT ROUND

15 wide arm merkins 1 burpee

15 diamond merkin 2 burpees

25 squats 3 burpees

20 little Gumby in the woods 4 burpees

25 LBC 5 burpees

20 Freddy mercury 6 burpees

15 big boys 7 burpees

15 lunges 8 burpees

20 SSH 9 burpees

20 plank jacks 10 burpees

WARM UP OVER LETS MOSEY

At the shelter we partnered for Dora!
100 Dips 200 American hammer 300 LBC

P1 workout while P2 runs over to the bathroom to grab 5 hip slappers!

NEXT

50 dips  with 10 burpees

2 rounds of

10 incline merkins, 10 step ups, 10 American hammers, 10 Squats, 10 LBC  and in between each round we got 10 burpees!!

We were at 140 at this point so we felt the need to get 10 more at the shelter.

Mosey to the finish. On the way we stop at the speed bump and slaw wanted to do 5 more BURPEES

We get to the end and SA wanted to 10 more burpees so we did.

Man it was fun out there today!

announcements

extinction run this Saturday at 9:00 in Belmont

CSAUP March 6 sign up!

prayer request

Big Pappy family

SA family

Westside family

Injured PAX

Our youth in the community

I talked a little about not getting focused on our schedule or things that our life says is ahead of us. Focus on Jesus and TODAY. Tomorrow will work itself out and God will lead you in it as well.  Let’s stay focused on becoming a bond servant of Christ.

thank you men for letting me lead as always it is an honor!!

Round Up

We had 12 HIM’s  put in some work this beautiful morning at  Folsom.

Warm up

•  5 Cherry Pickers

We have a lot to get done, so up to the tennis courts we go.

The Thang

We did suicides back and forth on the courts doing the following exercises:

Matthew 24:44, “Therefore you also must be ready, for the Son of Man is coming at an hour you do not expect.”

• 44 LBC’S  (13 x 44 = 572 Total)

1 Corinthians 16:13, “Be watchful, stand firm in the faith, act like men, be strong.”

• 13 Big Boys (13 x 13 =169 Total )

Luke 13:3, “No, I tell you; but unless you repent, you will all likewise perish.”

• 3 Burpees (13 x 3 = 39 Total)

Proverbs 22:3, “The prudent sees danger and hides himself, but the simple go on and suffer for it.”

• 22 Merkins (13 x 22 = 286 Total)

YHC planned for so much more but time ran out us.  During the COT, we spoke of being prepared. Preparing for our salvation, preparing for our future, preparing our children, and preparing for our legacy.  All 3 F’s were on full display this morning and it was an honor to be a part it.

Prayer Request

• Friend of Beetle Baily
• Stogie’s Family
• Westside’s Family
• Sister Act and Family
• Wirenut and Family
• Slaw
• PAX on IR

Announcements

• Extinction Run Belmont This Saturday
• CSAUP in March

Big Pappy

Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.”

During the EC ruck, Broke and PizzaMan tried to take out the Q by pushing YHC over and causing a twisted ankle.  Injured, but not out,  YHC pushed through the remaining ruck portion of the event and here is what we did to get Def Leppard warmed up for his WWC race..

23 had joined YHC by the time 0630 arrived.  Amongst them an unfamiliar face.

A FNG! (seems to happen whenever YHC visits Folsom).

This one EH’d by Hacksaw…but Hacksaw isn’t here…. sounds like someone owes payment.

Since there was a FNG, YHC covered the core principles, not sure if anything else was covered, but its Folsom, surely someone would guide him.

WarmUp:

1 Burpee
3 Cotton Pickers IC
5 MNCs IC
7 Merkins IC
11 SSH IC
Mosey to the entrance to the parking lot.

Gametime:

Run 2 light poles, perform 11 LBCs
Nur 1 light pole, perform 1 Burpee
Continue in this pattern until you get to the front of the park.
(Not sure if its good or bad there is such a long distance between one set of poles)

We knock out The Pledge of Allegiance and then meander over to the parking lot.

13 Squats
17 American Hammers
19 CDDs
23 Seal Jacks (IC  thanks to Montross)
Run a lap around the parking lot.

Somewhere in here, the PAX have figured out what my prime workout means and start to have discussions on the next number and what is prime.

29 Calf Raises
31 Big Boys
37 Shoulder Taps
41 Plank Jacks
Run a lap around the parking lot.

43 Flutters (Single Count)
47 Air Presses
53 second Plank (thanks Mayor)
59 Merkins (thanks Sister Act)
Run a lap around the parking lot.

Mosey to Y, we were up to 61, with 20 something PAX, so that 3 Burpees each.

Mosey a bit further for 67.  YHC doesn’t remember what was done for this (maybe SSH?).

Mosey to last parking lot on left before the softball fields.

One PAX names an exercise and runs a lap (show to know what the lap entailed) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.

Just like at The Goat, earlier in the week, we started with the most senior member of the PAX and worked our way toward youth.

We did not get through everyone before time was short and we headed back to the flag.

Def Leppard or maybe WireNut or maybe both called 22 for the Vets to finish us off.

Welcome to FNG, Pushrod (Chris Pasour).  Hope you continue to post.

Prayer Requests:

YHC did not record, nor recalls all the prayer requests, as there were many.  Luckily God knows them all both the ones we spoke of and the ones in our hearts.

YHC took us out.

Moleskin:

As I am not a resident of NOGA, I don’t regularly post Folsom/Sword/Prison Break/Crossroads.  But I tell you, its worth your time to venture North.  The men of NOGA are a good group of HIMs.  You should get to know them.  (Plus the Kitchen knows how to cook livermush!)

Until next time… (And write your backblasts)

SYITG

Watts Up Powering Down

12 PAX made it out to Folsom on one of the coldest mornings yet this year. The cold must have had an affect on the mental capacities of some of the PAX…Volt and Roundup forgot the bottom half of their pants, Sister Act and Slaw were engaged in a pre-workout hug fest and Montross, Huck, Sparky and Allen Tate all forgot to get out of the bed and post. Short disclaimer and time to get warmed up.

Modified Jacked Up

5 Burpee’s

40 SSH IC

5 Burpee’s

30 Seal Jacks IC
5 Burpee’s

20 Plank Jacks IC
5 Burpee’s

10 Little Gumby IC
5 Burpee’s

Mosey up to the bleachers at the arena for a modified Triple Nickel.

5 Squats on each bleacher going up, 5 Imperial Walkers on each bleacher coming down.

Repeat x5

Mosey down to the parking lots at the ball fields.

Route 66

One merkin at the first parking space, bear crawl to the next for 2 merkin’s….all the way to 11.

Rinse and repeat with crab walk and Big Boy’s.

Mosey up to the fork in the road and partner up for some Dora.

One partner does the work while the other runs the triangle.

100 CDD’s

200 American Hammers

300 Shoulder Taps

Back to the flag with time for some flutter kicks to finish it out.

COT/NMM

We talked a little about our spiritual growth and the need for daily prayer and devotion. Take the time to read the devotions and scripture that guys like Sarlaac, Sparky and Wichita post on our social media. This is part of their ministry and it benefits all of us.

Prayer Request

Praise for Mayor’s Dad coming home from hospital

Westside’s grandmother

Sister Act and Family

Big Pappy, Big Pappy’s mother, Big Pappy’s son

Stogie’s dad

Finished with the pledge and YHC prayed us out.

It’s was a pleasure as always.

I’m Broke

16 men at Folsom this morning.

Warm-Up:

Grass pickers, Hillbillies

The Thang:

Mosey up the road towards the flag,  Stopping at each light pole on the way and perform:

5 Hand Release Burpee

10 HR Merkins

15 American Hammers

Pledge at the flag

Short mosey to the parking lot beside the flag.  Exercise called here  is Dirty 11’s!  Start on one side of parking lot with 10 Mike Tyson’s, run to middle for 1 Burpee, then continue to other side for 1 Imperial Walker Squat, then back to other side stopping for 1 Burpee in the middle. Then repeat but with 9 Mike Tyson’s, 1 Burpee, 2 IW Squat, 1 Burpee.  Continue until you finish with 1 Mike Tyson, 1 Burpee, 10 IW Squats, 1 Burpee.

Mosey from here to the concrete bleachers at the horse track.  Go to the bottom step for the next exercise:

3 Rounds

10 Dips (ic)

10 Derkins (ic)

10 Step Ups (ic)

Mosey back to main road and head back towards tennis courts.  Again we stopped at each light pole on the way down and performed:

5 Burpees

10 Merkins

15 American Hammers

Then head to the tennis courts.  Next exercise is the 4 corner Escalator. First corner 10 Big Boy. 2nd corner do 10 Big Boys, 20 Plank Jacks. 3rd corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers.  4th corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers, 40 SSH.

With a little time to spare, we lined up on the line at the first tennis court facing the length of all the courts.  Exercise called her is some Burpee Suicides.  Run length of one court and back for 1 Burpee.  Run 2 courts and back for 2 Burpees. 3 courts and back for 3 Burpees. Continue to last court and back for 6 Burpees.  Time was almost up so we weren’t able to go back down.  Head to COT. Time!!

Announcements

Prayer Request

Nameorama

It was an honor to lead the workout today men.  Been trying to work my way back from knee surgery, and it’s slow going.  Awesome to be out with everyone, and to lead a workout again.  Thanks for the push!

SA

Before I got to Folsom I crushed a pre workout drink that had a lot of caffeine in it and it got me fired up for the work we were about to put in at good ole Folsom!

Warm Up

10 Gravel pickers, 10 Hillbillies, 10 Burpees, 50 Plank jacks, 50 Mountain climbers, 25 CDD

Mosey to the lower parking lot

4 corner stack

1st corner 10 Burpees

2nd corner 10 Burpees, 20 Plank jacks

3rd corner 10 Burpees, 20 Plank jacks, 30 LBC

4th corner 10 Burpees, 20 Plank jacks, 30 LBC, 40 American hammers

Mosey to the side of the lower parking lot for 11’s

Mike Tyson on one side and Squats on the other and every time you cross the middle grab a Burpee!

Mosey to the end of the parking lot and partner up for DORA

200 Merkins 300 Shoulder taps and 400 LBC

P1 do the workout while P2 runs to the top of the parking lot and back.

At this point the blood was flowing well and the energy was high. Freight made fun of me because I had on shorts and a cut off sleeve shirt that said superdad but I know it was all out of love lol. I figure if he calls you a canoe he must like you a little bit and that goes for everybody that talks smack. If they didn’t talk junk to me a little bit it wouldn’t be as fun! Pizza man and Gold digger called me stupid dad lol I blamed it on my 3 kids that make me some what crazy but I wouldn’t change it for the world.

We moseyed up to the football field for some more work. We lined up along the sidewalk and partnered up for more DORA!

200 SSH 300 Seal jacks and 400 Air presses

P1 done the workout while P2 ran across the field and bear crawled up the bank touched the fence at the tennis court and ran back. That was a sweet hill and I gave everyone the option to do the hill or they could just stay at the bottom but at Folsom we got a lot of HIMS that don’t complain they just get the work done that’s put in front of them!

We moseyed back to the start for the pledge and prayer Mayor and Volt helped me lead the pack!

Announcements

Extinction run in Belmont Feb 13th

Rooster run in Rock Hill I think March 13th

Prayer Request

Blarts M

Stogie Dad

Our Youth in the community

Our Nation

Thank you men for letting me lead it is always fun to get out there and hammer down with all you HIMS and I am looking forward to my next Q!

Round UP

11 men made a choice to get better this morning. This is how it went.

Warmarma:

Planks Jacks x10 IC

Hillbillies x10 IC

Gravel Pickers x 10 IC

Thang:

Mosey to up the hill to the speed bump for  a few merkins,  proceed on to the flag for the pledge.  Over to the parking lot across from the building for some 11’s starting with Big Boys and Hand Release Merkins on the other side. Let’s mosey.

We get to the Covid Triangle and start our next set. 10 Burpees and mosey to the next corner for 10 burpees and 20 Little Gumby in the Woods,  mosey to the next corner for 10 Burpees, 20 Little Gumby  in the Woods, and 30 LBC’s.  Mosey down the hill to the light pole for 10 flutters IC led by Medicine Woman.

We finish our mosey to the lower shelter for 2 rounds of Dips, Derkins, Step ups, LBC’s,  Peter Parker’s and Parker Peter’s all x10 IC.

Mosey back to start with 2 minutes left, American Hammers and Reverse Crunches to finish.

COT:

Prayer Request: SA’s family,  Big Pappy’s family, Stogie, Taterhole, Mayor’s work project, James Gouldlock, I may be missing some more. My apologies if I am.

Announcements:

Extinction run 2/13

Snowbird Men’s Conference

Moleskin:

Great work today men, I see a lot of guys out there putting in the work getting better every day.  Thanks for the opportunity to lead!

Started with some nice warm ups then ran to the flag pole to do the pledge. Did 25 side straddle hops and 25 monkey humpers. Ran to the shed at the bottom of the park.

The workout was 1 min of each exercise 3 rounds.
burpees

American hammers

squats

lbc’s

dips

merkins

low planks

lunges

Freddie Mercury’s

After the workout we ran back to the parking lot did the announcements, prayer request, prayed, and dismissed