Tag: Folsom (Page 12 of 55)

9 out for a Hacksaw beating at folsom

we start with the warm up which was

10  3 pump burpees

10 mountain climbers

10 big boys

several rounds

Mosey to the flag stop at each light for

3 burpees, 5 merkins, 10 mountain climbers, 5 big boys

Pledge

3 rounds around the median up top each lap starting with

25 squats

25 SSH

Mosey back to the courts

Circle up for a burpee fest and big boys

then line up on the side while one man runs down with the 50 pound sack of stock feed the other guys are doing the workout he calls out! It was a good idea. Good job Dad(Hacksaw)

prayer request

Blart M, SA, Stogies Dad, Nation, Our youth

announcements

me and a hacksaw will be running this Saturday for 24 hours. Starting at 5:30 am from the Dallas courthouse. We will take up donations of money or canned goods to take to the Dallas Christian ministry! Let’s make it happen fellas. Come join us for a 2 mile loop!!!

It was my time to Q again at Folsom and I was torn about how to plan this workout.Should I go for a high calorie burning workout or should my focus be to target muscles for hypertrophy 🤔. Given we’ve had some high calorie burning workouts at Folsom recently and my agenda at the present time is to pack on some more muscle I planned for the latter. So here’s how it played out.

warm up: mnc,gravel pickers,ssh,mountain climbers,merkins all x10 IC

mosey to the flag stop at each light pole on the way and do ten merkins.

pledge it up then mosey to adjacent parking lot for ring o fire

hold 6” for each pax to do 5 leg raises then hold high plank for each pax to do 5 merkins

then burpee Indian run back to the lot

next we went to the playground for amrap of 6 different exercises 1 minute each set.The exercises were pull-ups,big boys,split squats,chin ups,monkey humpers,and v-ups. Good work was done by all,hopefully errybodies sore tomorrow. Thanks for the opportunity to lead men it was a pleasure.

It was a great morning for an old school style Folsom workout. The Weinke was prepared and ready to unveil. YHC may have needed to bring it in writing. One thing about my medicine tapers, my mind gets foggy and I have a hard time thinking clearly and getting words out. Nature of the beast, nonetheless, it made for some friendly mumble chatter.

I see an FNG!

Disclaimer

Warmorama

SSH, gravel pickers, toy soldiers all x10 IC
Mosey to the tennis courts.

Thang

Four corners. Each corner has its Assigned exercise and count. This time, you will mosey to corner 1, perform exercise and return to start for 1 burpee. Mosey to corner 2, but stopping also to perform the exercise at corner 1. And so on. Every time you go through a station you perform that exercise.
Station 1, 10 merkins
Station 2, 20 big boys
Station 3, 30 squats
Station 4, 40 lbcs
Some grab a breather and some pick up the 6. Grab a partner and Line up for some Dora. 100 merkins, 200 squats, 300 lbcs. The Runner takes a trip the the end of the courts and back.
One final lap and mosey to the flag.
22 for the Vets.

Pledge

YHC took us out in prayer.

One way to be motivated to post is to volunteer or be voluntold to Q. I can’t remember if and when I was ever voluntold, but to avoid that possibility, you volunteer. Encouragement from your fellow PAX to just get out there one way or the other has been my driving motivation. 2020 sucked. It was hard enough to be fighting to free myself from a medication that has controlled my life for so long, but to add income loss, homeschooling, and other crap I don’t want to bore you with. Anyway, what I’m getting at, is that I need this group of men. My M even notices a difference when I’m posting regularly. I’m sure many of you share the same sentiment. I appreciate the opportunity to be part of such a great organization.

MDub out!

work was done.

Gather around, no FNGs, mosey up to flag pole for pledge, Pledge of Allegiance, mosey to far corner of lower lot.

Time to gamble so the cards were brought out.  Cones set up for proper distances depending on exercises.  I.e. lunge walk 50 yards, sprint 100 yards, etc.

Each man takes a turn picking up a card and we do the exercise as noted.  If you pull a number card (2-10), we do 10 of that exercise.  If its a royal, 25 count and Ace is a 100.

Mosey back to the start just in time for prayer requests, Name-o-rama and COT right at time.

Prayers:  There were a lot men.
Praise:  God is still in control

Warm Up:

50 Moroccan Night clubs

15 Gravel pickers (IC)

Mosey to upper flag for pledge. Mosey to upper parking lot to first 4 corners.

After completing each exercise, you take a lap around all 4 corners and advance to next corner. After finishing each corner, repeat for round 2 exercise and running after each.

1st Four Corners:

Station 1: Round 1: 45 Flutters, run a lap, Round 2: 25 Merkins, run a lap

Station 2: Round 1: 45 LBC’s, run a lap, Round 2: 20 Hand Release Merkins, run a lap

Station 3: Round 1: 45 Freddie Mercury’s, run a lap, Round 2: 20 Shoulder Taps, run a lap

Station 4: Round 1: 20 V-ups, run a lap Round 2: 20 Mike Tyson’s, run a lap

Mosey to left lower parking lot to second 4 corners

2nd Four Corners:

Station 1: Round 1: 30 circles to the right , run a lap, Round 2: 30 air arm presses, run a lap

Station 2: Round 1: 30 circles to the left, run a lap, Round 2: 20 Burpees, run a lap

Station 3: Round 1: 30 American hammers, run a lap, Round 2: 20 Mountain Climbers, run a lap

Station 4: Round 1: 30 big boys, run a lap Round 2: 40 calf raises, run a lap

Mosey to right lower parking lot for last 4 corners

3rd Four Corners:

Station 1: Round 1: 25 Toy Soldiers, run a lap, Round 2: 20 diamond merkins, run a lap

Station 2: Round 1: 20 squats, run a lap, Round 2: 20 CDD’s, run a lap

Station 3: Round 1: 20 Imperial walker squats, run a lap, Round 2: 20 merkins, run a lap

Station 4: Round 1: 20 Monkey humpers, run a lap Round 2: 20 hand release merkins, run a lap

Mosey back to tennis courts for COT

Shared word from Matthew 14:22-33 (‘Are you in a storm today?’)

Announcements: Convergence 1/9

Prayer request: Several made

I signed up for the Q last week and the forecast said no rain! Well… it was wrong! But thankfully it wasn’t bad. Also, Allen Tate calls me yesterday and told me he had an fng coming this morning, a friend of ours, and AT was all excited and asked could he name him if he keeps it clean. I didn’t have to worry about it, Allen Tate was a No show! But his fng showed! Welcome f3 Ball Joint “ Micha Montaleon “! 530 hits and we get started!
Moroccan nightclubs – a lot

Toy Soldier’s- 15 ic

Everybody grab a block and head to the tennis courts! Line up on the edge of the first court, 20 reps of…

Shoulder press

Curls

triceps

squats

then rifle carry to the next court, then 19 reps and so on down to 1 rifle carrying between every court, with some running along the way!

We finished on the far end of the courts, we rifle carried back to the truck.
Circled back up for a little marry which I let sister act call the first exercise and Wichita call the next, that want happen again!
announcements- convergence Saturday at Folsom, Men’s snowbird retreat in March

Prayer request- SA and family, MW, each other!

Thanks for letting me lead! Welcome ball joint!

So Rabbit Ears was on the schedule for the Q but having a toddler and a pregnant wife expecting in a week or two takes priority. So he reached out and said he couldn’t Q. Being the eleventh hour and being site Q I decided I wasn’t going to put the pressure of coming up with a last minute wienke on someone else, not that the men of Folsom couldn’t handle it, because they could! Knowing it was New Years Eve I thought about what a year it had been. A year of unmasking in a time of masking up! The unmasking I speak of is the unmasking of chinks in your armour. All of our lives has changed in some way and some more than others. 2020 has happened to the whole world. Big deal! It’s life! It’s been happening since Adam and Eve fell and sin entered the world. Moses lead the Israelites in the wilderness for 40 years! 40 YEARS! Moses dies and the task of leading the Israelites into the promised land was placed on Joshua. In Joshua chapter 1 God commands Joshua to “be strong and courageous” three times in three verses. He doesn’t tell Joshua to consider the circumstances. Why? Because God told Joshua just like Jesus told the disciples and all believers “the Lord your God is with you wherever you go.” So my question is, has circumstances controlled your thinking this year more than Gods command to be strong and courageous? Enough talking let’s get to work!

Tennis Court Work

25 burpees

bear crawl across first court

50 merkins

bear crawl second court

25 burpees

bear crawl third court

50 merkins/25American hammers

lunge walk fourth court

50 squats

lunge walk fifth court

25 American hammers

lunge walk sixth court

50 squats

on the way back:

20 shoulder taps

lunge walk sixth court

20 renegade row merkins

lunge walk fifth court

20 tricep merkins

lunge walk fourth court

20 cdd’s/ 20 bbsup’s

bear crawl third court

20 imperial squats

bear crawl second court

20 bbsup’s

bear crawl first court

20 imperial squats

20 more merkins to make it an even 100 on the way back

COT:

Prayer Request: the Smith family, SA and his family, Westside’s dr apt, Stogies dad, and for 2021 to be a year of strength and courage

Announcements:

New Years Day 10 miler at Coconut Horse

Convergence at Folsom 1/9/21 all other AO’s closed that day

the above was said and done in the gloom this New Years Eve!

Thanks men for the hard work and opportunity to lead again!

Wichita out and on to the next one!

13 posted at Folsom on a fine Tuesday morning. This is what we did.

Warmup:

SSH x 20 ic

High knees

Butt kickers

High knees

Butt kickers

Merkins x 10 ic

Grab a block, head to the tennis courts, and line up on the line

Tha Thang:

21, 15, 9

3 exercises, 3 rounds, reps for each round 21, 15, 9.

Run a lap, 21 reps of each, run a lap, 15, run a lap, 9, run a lap

Exercises were starting at the line Thrusters. Rifle carry your block three courts and do curls. Rifle carry your block three more courts and do french curls. Rifle carry your block back 6 courts and run your lap.

Once that was done we did 10 burpee block jump overs.

Lets run 21, 15, 9 again. Exercises were alternating block merkins, KB Swings, Alpos.

We finished this just in time.

COT:

Pledge

Announcements-10 miles for 10 years this Friday at the coconut horse route. Bring clean and gently used blankets or throws for donation and bar soap. Start whenever you need to COT at 0800. Convergence at Folsom 1/9.

Prayer-Witchita took us out

Moleskin:

YHC watched Froning on Netflix yesterday and got all fired up! I’ve been watching a lot of fitness docs lately and that usually happens. I watched one about ultra trail running the other week and had my mind all but made up until the next time I ran and remembered I hate it. Either way this morning was still great and I need more like this. Everyone was pushing and barely even talked(even me). All I heard was grunting which made me believe people were getting after it.

It seems every PAX and their 2nd cousin has led a “12 Days of Christmas” Q over the last week or so, but YHC did it before it was cool. Show to know. Next Christmas.

Until then,

GD