Tag: Folsom (Page 13 of 55)

Warm Up

20 SSH

20 Gravel Pickers

20 Merkins

5 Burpees

Mosey to the flag stop at each light

1 Burpee 5 Squats

2 Burpees 10 Squats

3 Burpees 15 Squats

4 Burpees 20 Squats

5 Burpees 25 Merkins

6 Burpees 30 Merkins

@ the flag 5 Burpees 5 Merkins

Pledge

Mosey to the side lot for 11’s

Tiger squats on one side and Mike Tysons on the other

Mosey down to the bottom parking lot for the setup

Partner Up for Brick work, Farmers walk with 8×8’s and 6×6’s and finish off with Cinder Blocks

Partner 1

10 Shoulder taps, 10 Mountain Climbers and plank

Partner 2

Farmer walk with the 8×8’s to the center point then drop the blocks and sprint to the cinder blocks for 10 shoulder press then sprint back to the middle and farmer walk back to the start. SWITCH

We done this for 3 rounds

Partner 1

on the bricks for 20  merkins

Partner 2 on the 8×8’s for 20 dips

SWITCH

3 rounds

Mosey to the tennis courts

Suicide Burpees with a frog leap on the last court each time you pass over. It was tough!!

Last workout was 5 mins in a bear crawl from one side of one court to the other. On one side there was 5 merkins crawl to the other for CDD for 5 minutes staying low and in control. It was a beast!!

Announcements

Convergence at Folsom Jan 9th

Jan 1 is the 10 mil ruck/run from the coconut horse!

Prayer Request

Each other

Youth

Praise report on Achey Breaky Father in law coming home

Prayer!

Round Up

12 men ventured into the gloom with a promise of minimal running.  As I enter the park I see that Sarlaac is already out getting in that EC.  Volt shows up early and gets his in, even though he was going to stay for the entire workout.  Mayor rolls in and decides to park in the middle of where everyone was standing.  There was some good chatter before we started, and Achy Breaky apparently has a Yule Log stuck in his intestines.  Depending on who you ask 0530 struck and it was time to clock in.

Warmup: Toy Soldiers X 20IC.   Time to do the only real running we’d get in this morning.   Mosey to the closest shelter.

The Thang

As bad as I am at running, I’m even worse at drawing.   We are going to build a Christmas tree, and as you can see above, it looks worse than Charlie Brown’s tree.  What was not lacking is the work that was put in.  To build this tree, the following was needed.
1 – burpee
10 – hand release merkins, plank jacks IC, SSH IC, merkins, and shoulder taps IC
20 – air drama, lunges, Freddy Mercury IC and wide arm merkins
30 – monkey humpers, flutter kicks IC and overhead claps
40 – mountain climbers and moroccan nightclubs
50 – calf raises
100 – YHC was planning 100 OYO.  Sarlaac was not pleasure and wanted 100IC.  After 50 Sarlaac called Omaha and stopped, but Hacksaw wasn’t having any of that and finished the final 50.  Strong work.

During the building of the tree, we had a little Christmas trivia.   The plan was to have a five burpee penalty for the wrong answer, but we didn’t.  So, after Bedpan paid his 5, it was just for fun.

1. What song plays during the end credits of Die Hard?  Let it snow
2. What Christmas song has been in the most movies?  Jingle Bells
3. Why does Cousin Eddie quit eating squirrels?  He found out the were high in cholesterol.
4. What is the name of the Grinch’s dog?  Max
5. In A Christmas Story, what is the name of Ralphie’s little brother?  Randy
6. What is the best selling Christmas song of all time?  White Christmas by Bing Crosby
7. Who is the first company to use Santa Claus in an advertisement?  Coca Cola
8. The movie Miracle on 34th is based on a real life department store.  What is it?  Macy’s
9. In Home Alone; Where are the McAllisters going when they realized the had left Kevin behind?  Paris
10. In Christmas Vacation, what is the name of the neighbors?  Todd and Margo

After we built the tree, we did AMRAP exercises spelling out Merry Christmas

Merkins
Elf on a Shelf
Rocky Balboas
Reverse Crunch
Yves Poll

Carolina dry docks
Hillbilly
Rosalita Wip
Imperial Walkers
Squats
Twinkle toes
Mexican squats
American hammers
Smurf Jacks

Lastly was a mixture of lunge walk/slow mosey back to the launching point where we finished with the pledge.

TIME

Announcements: NYD 10 miler, Convergence at Folsom on 01/09
Prayer requests: I’m ashamed to admit, but I did not write them down and don’t remember them all.  In fear of leaving one out, I have trust the Lord remembers.

Big circle of man: YHC prayed us out.

NMM – I hope you have a happy and healthy Christmas.  While we enjoy time with family, let us not forget the true meaning of the season.  Let us give thanks for the birth of our savior.  He came to pay a debt we couldn’t to extend us Grace the we do not deserve.  To me, it’s at times mind-boggling that the King of the world wants to have a relationship with a person like myself.  May you all have true Joy and Peace, the kind that can only come from Christ.  This year has been a challenge for many – even many within the confines of F3 Gastonia.  One thing I hope you all know, as I can testify, you are not alone.  No matter who you are, you have brothers all around you that will always have your back.  Whether it is physically, emotionally, financially, spiritually… anything.  Remember that admitting you need help (in any form) is not a sign of weakness.  The world tells us men that it’s not masculine to admit you need help.  If this year has taught me anything, it’s that is a load of crap. I thank you, to all the men that has walked with me this year.  I can’t imagine what my mental state would be right now without you all.  Through the brotherhood afforded to us by Christ, I love you guys.

Philippians 4:13

Huckleberry

We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.

warm up:gravel pickers,ssh,IWS,air presses,MNC,merkins,mountain climbers x10 all IC

mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were

front raises/lbcs

lateral raises/plank

oh press/hold 6”

diamond merkins/kickbacks

curls/lunges

Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉

Westside over and out

We had 10 HIMS come out this morning and push rocks for the kids! I came into this one without any thing wrote down or planned out to do. Was just gonna wing it as we went. That’s when the mumble chatter started with the Achey Flaky, saying just throwing stuff together ain’t gonna work. But we were doing it for the Kids so had to work.

We warmed up with some side straddle hops, gravel pickers, and lbc’s.

We then moseyed to the flag pole stopping at every light and doing 10 merkins and 5 big boys. We then did the pledge.

Moseyed to the closest parking lot and did a set of 11’s, tricep dips on one side, and squats on the other.

Then moseyed all the way to the baseball fields parking lot and did another set of 11’s. This is where the mumble chatter started to have an influence on the workout. SA was complaining about not doing any burpees. So we did mike tysons on one side, a burpee when you got to the middle line of the lot, and American hammers on the other side.

Then we moseyed back to the tennis court parking lot and did a round of iron hulks and then had bedpan call us a workout to finish off our time.

In all, the mumble chatter can say what they want but I think it turned out to be a good workout and with a great cause. Being able to be a part of such an awesome group willing to help there community so much is an honor!

Everybody werked on being swol.

Attendance based on Twitter…

No idea what was done.  I am sure the rock was pushed.

Best anyone can recall below is who was there.

If you know better or are Flubber,  you can correct it.

… and apparently former ones still don’t.

It was good to see the Pax that showed up this morning, but especially Tater Hole (haven’t seen him out at Folsom in a while) and Mayor (who outside of a 2.0 workout and this past Saturday I don’t think I have ever seen him post to Folsom in the almost 2 years I have been out there).

It’s interesting though… I bet Mayor asked at least 4-5 times what we were doing. He then got really confused when I had to leave early and I asked Bedpan to take over to finish the workout. However, I told the men that we’d be doing a few different things and also there were some responses to questions that showed me he had heard what I had said. So, maybe it’s that Politicians listen… just they don’t always pay attention.

I am totally picking on Mayor. He wasn’t the only one not paying attention. I guess that’s what happens when you mumble chatter while the Q is talking and you can’t multi-task.

The Warm Up:

16 Gravel Pickers – in cadence (called 20, but then shortened to 16 to see if the Pax were awake and paying attention)
5 Flow Steps (or as I was calling them “Dark Knight Rises”) – each leg – in cadence
5 Turkish Getups – each side

The Thang:

Mosey to light post: 20 shoulder touches

Mosey to Vet Road (or somewhere in between): Add 5 burpees (or flying squirrels) to the 20 shoulder touches

Mosey to track fence: Add 20 Mountain Climbers to the burpees and shoulder taps

Mosey to Flag

Pledge

Sorta Jacked Up:
20 SSH
15 Seal Jacks
15 Plank Jacks
15-ish Little Gumby’s in the Woods (aka Smurph Jacks)

(it seems I can’t squat very low and still get a SSH in and the Q’s form was questioned… I could feel it in my quads for sure, but started laughing and my cadence count got off (plus no one was counting at that point either – possibly from laughter.)

Fellowship Mosey to the Parking Lot

20 – Carolina Dry Docks
20 – Flutters
20 – Plank Jacks
40 – Fast High Knees with arms

20 – LBCs
20 – Werkins
20 – American Hammers
40 – Fast High Knees with arms

20 – Mountain Climbers
20 – Freddy Mercurys
20 – Bobby Hurleys
40 – Fast High Knees with arms

20 – Lazy Mike Tysons (Stogie-fied) plank to horizontal squat – no push-up)
20 – Gas Pumps (Stogie-fied) in-out-together)
10 – Peter Parkers
10 – Parker Peters
40 – Fast High Knees with arms

I was out of time at this point. I asked Bedpan to take over and have the Pax do Iron Hulks and some Mary – though, I don’t think he was listening. I did mention they could run to the Waffle House, as long as they actually ran there and back. He decided to go the opposite way, back towards the COT.

I saw they stopped along the way to do Monkey Humpers and Nolan Ryan’s as I was heading out.

Thanks men for allowing me to lead and trying a few new things. Hopefully it wasn’t too JV for the bat flippers. If you have some suggestions for something better just let me know. I actually take constructive criticism well (as long as it’s constructive) – probably a good thing with this group and their mumble chatter.

Until next time fellas, SYITG…

~Stogie

17 men posted to see what Bedpan had in store for us. To their surprise Bedpan didn’t want to share his weinke with us. 6:30 rolled around and no Bedpan. If you know me I like to Q so I stepped right on in to the middle of the circle. I think a few people volunteered to Q but I ignored them. I may have even pushed a few people down( now I know what it feels like to be Dr Seuss)(see V2V BB). Anyway we got on with it!

Warmup:

Who knows it was made up on the spot but it bought me some time to think of something to do for the thang.

The Thang:

Mosey to the gazebo for a story about my engagement. We did some pickleish pounders and some dying cockroaches.

Mosey to the flag at the AG center. LBC’s and the pledge.

Mosey down to one of the fresher paved parking lots. 11’s with bear crawls and crab walks. Bear crawl 10 spaces run to the other end of the parking lot and crab walk 1. Rinse and repeat in 11’s fashion. I was planning this for Midoriyama on Tuesday so this was a good test run. There was some good mumble chatter during this. Talk of pastoring, folsom jerky, and I think thongs.

Mosey over to the road where there were 2 speedbumps about 100ish yds apart for some more 11’s. Hand release merkins and squats or drinking birds for some of you(you know who you are).

Mosey to the steps. 10 calf raises per step. SSH while you wait your turn at the top and the bottom. I think there was 10 steps so 100 total. It’s Monday now and my calves are sore! It was noted that those that went first didn’t do a lot of SSH while they waited for the 6(you know who you are).

Just a few minutes to go we started the mosey around the back of the park. When we got to the pavilion I asked Roundup if we had time to get around the lake and he said of course! Partially around the lake someone said we only had a minute left. YHC responded you better hurry then! Classic Freight ami right? All in all we covered somewhere around 3.5 miles depending on the watch.

COT:

Namerama-There was some smack talk and some surprised looks as the PAX expressed how they felt about bedpan not showing up.

Announcements

Prayer request

Moleskin:

Bedpan called while we were at the kitchen. He is in the middle of a huge remodel and I think he said he was sleeping in the bathtub but I may have misunderstood. He said he wrote down the wrong date on his Q. It doesn’t really matter because he’s going to catch some crap for it no matter what. That’s just how we roll. That being said while we should take our responsibilities seriously there should never be an issue with someone stepping into the leadership role. We are a leadership building group right! Life is going to throw us curve balls(man I hate baseball). This time it was Bedpan. The next time it may be me.

Everyone had there calendars marked for Sister Act’s Q and the the excitement was building! We had Witenut’s VQ Tuesday and Sister Act set for Thursday and Big Pappy up Saturday, it’s was going to be a week for the history books but early Wednesday YHC got a txt from the canoe and it said he was taking on water! He wasn’t feeling well and with his Covid test coming up Monday for his surgery he didn’t want to chance it and I concurred. He was upset about the decision telling me he had never not Q’ed when his number was called. I could feel his pain and tried to think of something that he would approve of….

Warm Up:

Squats X20

4×4 Merkins x10

Burpees 50 in 5min

The Thang:

Mosey to lower parking lot circle up:

22’s: Lunges – Merkins

Mosey by amphitheater around to the triangle

22’s again: Squats- Renegade Row Merkins

Mosey back to parking lot:

22 for the Vets

COT:

Prayers: Roundup’s M, Wirenut’s mom,  Sister Act, his daughter Morgan and his whole family, Sargento’s list

Thanks again for the opportunity to lead!

On to the next one – Wichita

Warmup 

Don Qs

monkey humpers

SSH

The Thang

Blocks, 20 to 1 of….

Shoulders

curls

triceps

squats

then 1 back up to 7

Rifle carries for a distance!

22 for the vets!

Prayer requests: Wichita’s mom, Westsides grandma, people on IR, community especially children

Thanks for letting me lead!