Tag: Folsom (Page 16 of 55)

12 men at Folsom this morning.  No FNGs, let’s roll!!

Warm-up:

10 Burpees

The Thang:

Mosey towards flag pole.  Stopping at 5 light poles on the way up.

Exercises at each pole:

5 Burpees

10 Hand Release Merkins

15 Jump Lunges

Knock out the pledge.  Mosey to the parking lot across from building. Line up on the curb facing the parking lot.  Exercise called is Dirty 11’s!!  Normal 11s workout but adding an exercise in the middle.  Exercise in the middle is 2 Burpees each time you get to the island. 10 Mike Tyson’s, 2 Burpees in middle, 1 Imperial Walker Squat, 2 Burpees in middle on way back.  Then 9 Mike Tyson’s, 2 Burpees, 2 IW Squats, 2 Burpees.  Continue this until you finish with 1 Mike Tyson, 2 Burpees, 10 IW Squats, 2 Burpees. Great work on this men. When you got finished, pax were told to fall in and finish with the six!!

Still time remaining. We gathered in the upper corner of the parking lot.  4 corner Escalator is called.  Start with 10 Merkins.  Mosey to 2nd corner of lot for 10 Merkins, 20 Jump Squats.  Go to 3rd corner for 10 Merkins, 20 Jump Squats, 30 Mountain Climbers (count right side).  Go to last corner for 10 Merkins, 20 Jump Squats, 30 MC, 40 American Hammers (count right side).

Time getting low, start our way back to the flag.  We stopped at the first 2 light poles for 5 Burpees, 10 HR Merkins, 15 Jump Lunges at each pole.  Didn’t have time to stop at anymore poles, so we moseyed straight back to the flag.  Time!!!

Announcements:

Convergence 10/31 at Martha’s

PT test at Gashouse on 11/14

Prayer Request

All pax battling injury, SA daughter

Nameorama

Appreciate the oppy to lead today.

Sister Act

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!

Warm-up:

Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back

On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!

Announcements

Prayer request

Nameorama

Honor to lead today.

Sister Act

It was Jerry Rice’s birthday so at Folsom we decided to honor the day with good fellowship and hard work.

After a quick warm up we took a mosey to the lower lot. At one of the lot we did Big Boys and LBC’s and at the other end we did merkins and squats. In between the lots we ran pass routes. Sometimes with no defender, sometimes one defender and sometimes with 2 defenders. For a completed pass we did 3 burpees. For an incomplete pass we did 10 burpees. Needless to say we did a lot of burpees.

Prayer Request

• Sister Act
• Stogie
• Slaw
• All spoken and unspoken

Announcements

• Convergence at Martha’s on the 31st

Proverbs 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding.

Big Pappy

First off, Folsom loves a 5k. The vets at Folsom know we “pray for da 5ks”! That being said, we have much respect for Freight and his challenge to raise $3,000 for the F3 Foundation and run a “5k a day for a month”. Guys, he made a cool Jocko-esque video and everything. (Freight’s Challenge Details) The challenge has gained traction and many have donated over the past few weeks. We’re currently over $2,374 as of 1:20 pm on 10/15/2020.

If you’re not aware, F3 Foundation is used to help impact our community through local and national projects. This is something F3 Gastonia could use for grant money to use on local projects in the future. This could also be used for disaster relieve and other large-scale projects. For more info on this fund-raising campaign or to donate, click HERE.

Back to the story – at this point, Freight has started running because he KNOWS F3 Gastonia is going to reach the target. Rudolph challenged the Gas House by offering a $10 bounty for each HIM who ran a 5k with Freight today. I was motivated and, with the Q at Folsom, I also offered $10 per head for any HIM who would come to Folsom and run a 5k during bootcamp today. Rudolph, in addition to his initial contribution, committed to match $5 for every man posting at Folsom. Props to Rudolph for the idea and the motivation…and for putting his money where is mouth is!

Nine men showed at Folsom to raise some money and put in some work! (I rounded up to an even $100)

Thang: On a positive note, this weinke was pretty easy. I had 45 minutes to get the whole group thru 3.1 miles. Of course, we run at different paces so there was an inherent challenge.

Solution: We ran a 1 mile loop around Folsom with 2 stopping points along the way. The leaders stopped for 10 Merkins (or Diamonds, if you prefer), 20 Mountain Climbers (count right leg only), and 30 LBCs as we wait for the Six. Pretty simple and it keeps the heart rate up. We also added extra sets a few times to make it work out and so everyone got in a few reps. We finished up with about 5 minutes to go and filled the time with extra sets of Merkins, Climbers, and LBCs.

Props to Broke who 1) came out for EC, 2) ran an extra lap and saved his reps for the end 3) picked up the Six on his last lap and 4) matched my donation. I can verify he got in some reps after Bootcamp to finish up! His run worked out perfectly for what we were doing!

Thanks to Sarlac for his donation as well! Some others asked about donating later so use the link above and get on it!

In total, $220 was raised this morning at Folsom with (hopefully) more to come. $1. $5. $50. It doesn’t matter, just do what you can.

COT: Lots of prayer requests today: Sister Act and his family as well as his jacked-up knee, Slaw, Huck, Stogie’s dad, all the fartsackers and guys who are injured (A.T., M.W., Tater Hole, Newton, and more), and a few men who are traveling this week (Achy Breaky, Rabbit Ears, Newton, Mr. PIB). YHC took us out!

Thanks to those who posted and participated. I am glad I got to meet Hannibal and Tranny! It is always cool to see these younger guys join us. That is the key to F3 growing and helping men better themselves for a long time to come!

….and, yes, Volt was there.

-Montross aka T-Ron aka Montreezy fo Sheezy aka The Tall Guy

Hacksaw was supposed to Q but had concrete to pour at 6 so YHC decided to take the Q. It was a glorious morning to be in the gloom and I was thankful to be leading! We circled up and chatted til 5:30 and then the tree counting started…

Warm Up:

MNC-X 20 IC

Imperial Squats-X 20 IC

SSH-X 20 IC

Looking for trees:

At every single tree 10 merkins

at trees on both sides of the road 20 merkins working our way to the flag pole. =200 merkins

at flag pole: 20 shoulder taps IC

say pledge

20 BBSU’s

mosey to concrete bleachers at horse arena:

1 round: 4×4 merkins up the bleachers and back down

2 rounds: 20 dips IC, 20 incline merkins

mosey to steps at horse stables: 2 Rounds:  Partner up

P1- 20 Australian Mountain Climbers

P2- Bobby Hurlys till partner get back

Burpee Indian Run with 3 burpees back to parking lot

COT:

Prayer Request: Sister Act’s daughter and family, Stogie’s dad, our community and each other

Announcements: West Lincoln Middle School 5K,

Gas House convergence at Martha Rivers, Gas House PT Test

WICHITA here and I’m thankful for all you men!

ON TO THE NEXT!

I don’t know what they did, but there were 3 FNGs…

The weather forecast was for rain but it held off for a big crowd of rock pushers in big Dallas N.C. Mumblechatter started early and often. Disclaimer was given for the FNG, Sarlac’s 2.0.

Warmup
5 Burpees OYO, SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC, PLEDGE.

The Thang
Mosey to the bottom parking lot corner for Dirty Mac Deuce. This is by special request from Sister Act. You’re welcome! This as for arms, legs and core. 3 exercises for 12 reps IC where possible and then run a lap around the parking lot.
Set 1 Werkins, Low Slow Squats, Flutter Kicks, run a lap.
Set 2 Burpees, Monkey Humpers, Freddie Mercuries, run a lap.
Set 3 Moroccan Night Clubs, Mountain Climbers, Big Boy Sit Ups, run a lap.
Set 4 Carolina Dry Docks, Calf Raises, Dying Cockroaches, run a lap.
Set 5 Diamond Merkins, Lunges, Little Baby Flutter Crunches (Blame Freight), run a lap.
After this I asked each Pax to think about the challenges in their lives that need attention and that they need to work on.

Mosey to the tennis courts for Merkincides.
15 Merkins then run suicides to the first court and back, then to the 2nd court and back, 3rd court, 4th, 5th, 6th.
We did this 3 times, yes I said three times! Suicides mean touch the line at each turn. A few of the louder, bat flippy type Pax were assigned to do the 15 merkins after each court run but I am not sure if they obeyed the Q.

Mosey across the road and down the walking path hill to the bottom of the hill for a Triple Nickel. 5 CDD’s at the bottom, run the hill all the way up to the sign at the top, 5 Military Merkins and run back down the hill. Repeat this 5 times. Not much talking going on but Pax getting after it. At the top of the hill I asked each Pax to think of those challenges we discussed earlier and to think about how we climbed that hill. One step at a time. Keep moving forward. Approach our challenges the same way, but we also have the help of all of the F3 men around us which is one of the best parts of F3. Mosey back to the flag.

Announcements: 5K at West Lincoln Middle School on Saturday, October 17th at 8:00 a.m.

Brew Ruck on October 17th at 1 p.m. starting at Old Mecklenburg Brewery.

5.5 Year Convergence at Martha Rivers on Saturday, October 31st at 6:15 am with a Run/Ruck until 7 am then a workout followed by some 2nd F and 3rd F. All other workouts are postponed that day.

PT Test on November 14th.

Prayer Requests: James Goudelock, Sargento’s M surgery, Slaw, Sister Act’s family, Broke’s M surgery, Stogie’s dad and family, Anchorman, Mayor’s back.
Seuss took us out! Welcome to FNG forever named F3 Brillo!

I pulled into Folsom a few minutes early, we had a good crowd today! Hoping not to disappoint, i brought blocks like usual. We did a few warmup exercises IC to get the blood flowing, then grab a block and head to the courts!
At the tennis courts, we lined up at the edge of the first court…

1st line – 20 Big boys

riffle carry to the next court

2nd – 20 block shoulder presses

riffle carry to the next court

3rd- 20 squats

riffle carry to the next court

4th- 20 curls

riffle carry

5th- 20 block tricep extentions

riffle carry

6th- 20 Block swings

riffle carry

7th- end of the court, 20 Thrusters

Run down and back!

We did 5 rounds of this! Then head back to the trucks, put the blocks up!

With a few minutes left we had time for Iron Hulks!

Announcements- convergence October 31st, a couple 5ks available to run

Prayer requests- SA family, some struggling with sickness, each other!

Thanks again for the opportunity to lead!

YHC rolled in at 5:20 to see a few getting in some EC which is always motivating. Good job men! Props to Flubber for another FNG this morning! Welcome Escobar! And Plug In made the drive from Mooresville again this morning! As the men kept coming in we ended up with 14 at 5:30 so it was time to get started. Did a little disclaimer and we….

WARM UP

TOY SOLDIERS: IC x15

SSH: IC x15

WINDMILLS: IC x15

MNC: ICx20

Time to punch the in! All the guys at Folsom assume that when YHC Q’s it’s going to be merkin heavy, so I tried to throw them off this morning and it worked at first…

mosey to first light pole going out of parking lot:

LBC’s: 40

Light pole #2

BBSU’s: 30

Light pole #3

AH’s: 20

Light pole#4

V-UP’s: 10

Merkins: 10

There was some light mumble chatter as we were working from light pole to light pole about “I was expecting a bunch of merkins!” My plan was working so far, because that poor soul didn’t know what was about to unfold….

We moseyed back through the lights with

V-UP’s: 40

working our way back to

light pole #1 and LBC’s: 10

Head to tennis courts:

2 Rounds:

Welsh Dragons (look them up) across 2 tennis courts

Contra Burpee (look them up) back

after round 1 everyone was painfully excited that the merkins has arrived.

we finished our time out with…

The Cooper (look it up)

most made it for 3 rounds but there were 2 rock pushers among us this morning: Sister Act and Round Up who went 5 rounds I think!

COT:

Prayer Request:

Sister Act’s daughter and family, Wire Nuts mom and family, Stogie’s dad, Medicine Woman and his dad, Tater Hole, Westside’s M, our community and leaders

Announcements:

https://runsignup.com/Race/NC/Lincolnton/WLMSGetFit5K

It was a great morning to be in the Gloom with you men! Thanks again for the opportunity to lead!

Wichita out and on to the next one!

Volunteering to sub for Oompa and knowing many of the PAX were doing the JJ5K later in the morning, YHC tried to put together somethings to get some work in, but also leave some in the tank.  Here is what we did….

0630 hits with no FNGs.  We knock out The Pledge of Allegiance.

Warmup consisted of some stretchy-things.  Too hard to describe, but afterward we moseyed to a lit parking lot.

11’s – HRM and Shoulder Taps (Count each Tap)

22’s  – Squats and Monkey Humpers with Lunge/Backward Lunge as locomotion.

At some point in the count we visited a city in NE and moved on to something else…

Circle-up for some ab work.

50 LBC, 50 Flutters, 50 Sec hold 6″
40 LBC, 40 Flutters, 40 Sec hold 6″
20 Big Boys
30 LBC, 30 Flutters, 30 Sec hold 6″
20 LBC, 20 Flutters, 20 Sec hold 6″
20 Big Boys
10 LBC, 10 Flutters, 10 Sec hold 6″

22 Merkins for the Vets followed by 22 Air Presses

YHC doesn’t remember what was done next, but after it was done, we moseyed back to start for a little Mary.   Not exactly sure what was done here either , but it included some burpees and more merkins along with some other stuff.

Announcements:

• JJ5K later that day.
• Mt. Mitchell hike  was on Sunday
• Young Life Golf Tournament 5-Oct.  Details here.  Reach out of Buckshot

Prayer Requests were noted and Hacksaw took us out.

Thanks to all that came out.  Good Work!

Hope you got your money’s worth.

Watts Up Powering Down.