Tag: Folsom (Page 15 of 55)

14 men posted.

We did some trivia and some exercises.

We did announcements and prayer requests.

Wichita closed us in prayer.

So, I found these foam cube-like polygons at $5 Below. I bought both the Expert and Intermediate versions, as well as a yoga one. Each side of the non-yoga polygons has an exercise (ie. 20 Burpees, 30 Mnt. Climbers, 15 Squats with a Twist (Imperial Walker Squats), 30 Russian Twists (American Hammers), etc…). Without much of a plan I rolled into Folsom with about 5 minutes to spare and began to make things up in my head on the drive in.

We began with a warmup of:
15 SSH in cadence
5 Burpees (oyo)
15 Gravel Pickers

Pledge

We moseyed to the tennis courts.

For 30 minutes each Pax (as many as we could get thru) would roll both dice. We would do both exercises. We then would run/sprint (you vs. you) to the next corner of the courts. There was an option for “Water Break” on both dice. For this we did waterfall burpees for one round (Pax planking after completing their burpee) and then whatever the other exercise was. We did this for around 4 laps or so around the courts before I had to leave at 6am. There were several times we hit 20 burpees… otherwise it was a mix of Bonnie Blairs, Mountain Climbers, Squats with a Twist (Imperial Walker Squats), Tuck Jumps, etc… Anything else… #showtoknow.

I asked Wichita to take over and finish the PAX out with a round of Iron Hulks and some merry (if any time was left).

Announcements: PT test Saturday at Gashouse 7, Christmas party Dec 12th pre blast will be out soon.

Prayer Request: SA’s daughter and family, Montross, Sparky’s dad and mom, and Purple Haze’s job interview.

Thanks for allowing me to lead and for playing along this morning. I may need to update the dice a bit… maybe take off the “water break” and add more burpees or my favorite workout (not that I have one, but I can make something up). I hope ya’ll had fun.

Until next time… SYITG

~Stogie

9 Guys show up to Folsom for a beatdown brought to you by. Hacksaw

Im writing this backlist for my dad and I wasn’t there participating in this event so I’m not exactly sure what happened. I heard there were lots of burpees and a lot of ssh. Im sure Hacksaw put it on them fellas just like everyone else that comes thru Folsom!

Announcements

Nov 14 PT test at the Gashouse

Christmas Party December 12

Prayer Requests

The lord knows and He will provide!

Thanks men Hacksaw

Did the thang.

announcements: look at other bb

Prayer request: the lord knows

We had 13 HIM’s show up for part 2 of my VQ.

Warmed up with 5 burpees, 10 IC gravel pickers, 20 merkins and 10 IC side straddle hops.

We then moseyed to flag at entrance of park stopping at each light (7 total) to do 5 merkins, 3 big boys and 1 burpee at each light.

At the flag, we did the pledge and moseyed back to tennis courts.

At tennis courts we had 6 stations that had 3 exercises each. After doing all 3 exercises, you run a lap and lunge walk to next station.

Station 1: 30 flutter kicks, 30 V-ups, 30 LBC’s

Station 2: 10 burpees, 20 merkins, 30 mountain climbers

Station 3: 40 bicycles, 40 American hammers, 6″ hold for 60 second count

Station 4: 30 mike tysons, 20 merkins, 40 arm presses

Station 5: 30 big boys, plank for 60 second count, 30 seated in and outs

Station 6: 40 squats, 40 calf raises, 40 monkey humpers

We had a short devotion from Ephesians 4:29 about the words that come out of our mouth and letting people ‘off the hook’.

Announcements were convergence this Saturday and PT test Nov 14, Christmas party Dec 12.

Prayer request were made known and we prayed.

We had a great turn out for my VQ. I was super excited to lead for the first time. It went a little like this:

Warm up with 5 burpees, 10 IC gravel pickers, 20 merkins, 10 IC side straddle hops

We then moseyed to the lower parking lot where 12 stations awaited us. Each station had 2 different exercises to be done in 2 rounds. After each exercise, a lap was made around the parking lot back to the the same station and a lunge walk was done to the next station. Below is the exercise at each station:

Station 1:  30 flutter kicks,  30 American hammers

Station 2:  30 knee crunches,  6″ hold for 30 second count

Station 3:  30 V-Ups,  30 Seated In & Outs

Station 4:  30 Bicycles, 25 Big Boys

Station 5:  30 Circles to Right (6″), Plank hold for 30 second count

Station 6:  30 Circles to Left (6″), 25 sit-up rotations

Station 7:  30 Merkins,  10 Burpees

Station 8:  30 Arm Presses,  30 Monkey Humpers

Station 9:  25 Mike Tysons,  30 Calf Raises

Station 10:  30 Squats,  25 Merkins

Station 11:  10 Burpees,  30 Side Straddle Hops

Station 12:  30 Mountain Climbers,  30 Moroccan Night Clubs

We then moseyed back to the tennis courts and we then did 5 mins of Picking Cherries, Dropping Cherries and Over head claps with out dropping arms. Each minute was ( 30 sec picking, 20 sec dropping and 10 sec claps) x 5.

Finished with 22 Merkins for the Vets, with a little word from the Good Book!! Wichita made announcements and we closed in prayer.

We had a good crowd at Folsom this morning and I was chomping at the bit to bring a good workout. It went something like this

Warm up:gravel pickers,ssh,squats,merkins,Mtn climbers,all x10 I C FYI sister act this is a warmup😉

Then we moseyed to the soccers field and did 20 merkins 20 big boys 20 calf raises ran the hill x4

next we moseyed to the stage and did 20 derkins 20 monkey humpers x4

20 incline merkins 20 leg raises x4

then moseyed to back picnic shelter for pull-ups to failure and 20 split squats x4

10 tricep dips 10 hanging knee raises x3

times up qic closed in prayer Wichita made announcements I shared php 4:8 with the guys and talked about how the verse convicted me that’s it fun was had by all thanks for the opportunity to lead

A few weeks back I saw Wichita during lunch at the great Country Kitchen. He asked if I would take a Folsom Q so of course I accepted.

Warm-up:

Don Q

SSH

Merkins

LBC

Mosey to Lit Parking Lot

Deep Squats

Pikes Reach

90 90 Rotations

Walking High Knees

Shuffles

Skips

From here on out I freestyled it and it has taken me too long to write this back blast to remember it all but we mainly sprinted or did a running drill. Finished up with some stretching.

Thanks for letting me lead guys and for the effort everyone gave.

It has been a while since I have Q’d a boot camp workout. To my surprise we had an FNG come out this morning.
The ThanG:

Warm Up, SSH, Gravel Pickers, “Montross comes in Late so we do monkey humpers facing Him, well kind of” until he gets up to the group.
Lets Mosey, Nolan Ryan’s at each light then to the flag for the pledge, lets have some fun with a little core work.
10 each then take a lap, LBC, Flutter, LBC, Leg Raise, LBC, MTN Climbers, LBC, Freddy Mercury’s, LBC.
We did this twice then back to the Tennis Court. I stayed back with our FNG and noticed that he has sunglasses on his hat at 530 in the morning. Also they were not coming off.
We met in the middle of the tennis courts for some partner work. Partner One goes to one end and does 5 merkins same for partner 2. Meet back and do 10 squats. continue going down to one merkin.
The Fun confusion is about to begin. When I Q I like some music and today was no different. Except my blue tooth speaker failed bitgtime. Luckily Wire Nut brought his truck up to give us some help with the music.

The Pax at Folsom LOOOOve Burpees heck if you don’t have a couple they start complaining. So I brought out a little song by the “Gap Band” you may have heard of it ” you dropped the Bomb on Me”. Burpee each time they say ” you Dropped the Bomb on me”
Needless to say we did a few. The next song is an oldy but goody made more famous from the movie Beetle Juice. The Banana Boat song by Harry Bellafonte, or “Day O”. The Pax Circled up and planked but each time he says “daylight come and me want to go home” we shift to the right. Once back to beginning go to the left. This sucked in more ways than one and cooked the shoulders. I guess happy early Halloween on that one. I looked down and Time.
Regardless of how we got there the Pax were sweaty and laughing after we finished up and that’s all that matters.

Announcements:
Convergence 10/31/20 at Martha Rivers all other AO’s will be closed, PT test 11/14
Prayer Request: SA’s family, Sargentos M, AT’s Arm, and many others.

The Bed Pan is Full