Tag: Folsom (Page 17 of 55)

Few workouts capture the history and legacy of Folsom quite like this one. This takes me back to a simpler time..a time when I was one of the newer guys and it was practically guaranteed you’d see Roadie and Huck at Folsom on a Tuesday. You just had to be there to comprehend the greatness of the Folsom 5-Oner. Show to know, I suppose!

Though the exercises and format of this 5-Oner are completely different than the last one Q’d by Allen Tate, it shares the same ‘spur of the moment’ spirit. Also, it has the same name so there’s that. 10 men were at Folsom today for this Epic, Monumental, and Life Changing event!

Warmup: SSH 10 IC, Toy Soldiers 10 IC, stretching.

Thang: Let’s mosey. Not a lot of running today so we’ll make a quick dash to the park entrance – sub 8 minute pace (yeah, I can do that for a short run LOL). LBCs in cadence while we wait for the 6. Pledge our allegiance to America (greatest country in the world!) and mosey back to the parking lot.

I layout the 5-Oner and turn on my 90s rock playlist to set the mood! Spotify Playlist Link

Do 5 exercises for 1 minutes each – AMRAP. 15 seconds rest between each exercises, a 1 minutes rest after each cycle. Repeat 5 times.

• Mountain Climbers
• Merkins
• Plank
• Da Rhondas aka Monkey Humpers
• Squats

We finished at exactly 6:15 so the timing workout out perfectly!

A few observations:
– Several of us realized we need more Merkin work at the CSAUP. We took care of that today.
– The new light in the parking lot is amazing. It helps to know people!
– The Def Leppard Merkin position is a good way to catch a quick rest mid-set.
– Da Rhondas get difficult about 45 seconds in. We’re not ready to quit our day jobs.
– Westide is a planking muthasucka.
– Volt’s dog is smart.
– Kingpin may start a fight among Mechanical Contractors.
– Plinko is Folsom’s favorite Price is Right game.
– It is called a Mountain Climber, not a Mountain Walker.

I took us out with a quick note from Sunday’s Sermon (I’m still EHing the pastor, BTW). We have all heard the phrase “Don’t worry, God won’t give you more than you can handle”. I have always heard that and was just like ‘yeah, of course’. Many people use 1 Corinthians 10:13 to back that up. However, that verse really says he won’t give you more TEMPTATION than you can handle. Quite different! If you look in 2 Corinthians 1:3-11, you’ll see it says he will give you more than you can handle but he will also be there to help you through it. As men, we all feel that need to carry the burdens of our work and families. It is our job and our responsibility, but let’s not forget that we are just men and we also need to lay those burdens at the feet of God and have faith he will help guide us through it!

Announcements: JJ5k Saturday (probably some type of workout there before the race, keep an eye on Slack and GroupMe, Mt Mitchell Hike Sunday. Many prayer requests today: Owensby family in Bessemer City, Sister Act and family, Montross’s aunt (cancer), guys on IR, those traveling for work (Wirenut and Wichita’s brother are helping restore power along the coast), Westside’s mother-in-law and his wife’s grandma, Wirenut’s mom. We have some things to be thankful as well: Restoring Hope re-opens this weekend, Newton and his family have recovered from COVID, and MW’s son had the greatest news of all…asking Jesus to be his Lord and Savior.

Thanks for putting in the work with me today’s fellas! Another great morning in the friendly confines of Folsom!

• Montross aka T-Ron aka Site Q Emeritus PMFF

This Saturday was different from the norm. Walker from Rock Hill came into town as a guest Q.
Most pax remember him from the several and I mean several flutters we did and how he is older than most.
So we came prepared for his flutters.
He brought flutters and some others ideas as we did work in the soccer field at folsom.

Like most guest Q’s from the past they tend to shrug shoulders when it comes to the BB.
Sometimes you pick up the 6 and sometimes the 6 picks up the BB.

The bed Pan is Full,

YHC had a feeling the crowd would be light due to the fear of a little rain in the forecast. Driving into Folsom it was mainly a steady drizzle and 66 degrees on the dash temp. Couldn’t ask for a better weather scenario for the gloom. With 5 on hand and the clock at 0530, we get to work.

Warmarama

SSH, TOY Soldiers x10 IC

Mosey to tennis courts;

Thang,

Partner up for some Doracides. Dora is an “old school” routine that Folsom used quite a bit in the early days. With all the creativity these days, Dora hasn’t been part of many weinkes lately.
So partner 1 will perform the first exercise AMRAP while pax 2 runs a suicide. This suicide will consist of the widths of three tennis courts and a burpee will be performed at the end of each court. After the three court burpeecide pax 2 will pick up where pax 1 left off and continue adding reps while pax 1 runs the burpeecide. The reps and exercises were 100 merkins, 200 lbcs , 300 squats, 400 raise Tha roofs, 300 squats, 200 lbcs, 100 merkins.

That went relatively quick! Men are getting stronger day in and day out! With a little time left, QIC calls for 4 corner escalators. 10 merkins corner 1; mosey, corner 2 get 10 merkins, 20 big boys; mosey to corner 3 for 10, 20, add 30 squats; mosey to corner for and add 40 lbcs. With a minute to go, mosey a lap and finish at the flag.

Pledge

Prayer requests: Sister Act’s daughter, Newton and family, Christie Jones’ brother Jonathon.

I closed in prayer.

It felt good at Folsom this morning the temperature was cooler.But the burn was soon to come in the form of a block party Westside style.

Warm up:10 gravel pickers,10 mncs,10 ssh,10 mountain climbers,10 merkins all IC

The wod:emom 3 sets of 2 exercises back to back recovering every third minute we did

curls/big boys

overhead press/flutter kicks

tricep extensions/squats

vertical presses/alpos

pullups/calf raises

Time! We pledged it up I closed us in prayer.Thanks for the opportunity to lead this morning guys until next time syitg Westside out

Had a good group at Folsom this morning, I even made a few minutes early! 530 hit and we did some MNCs until Achey Breaky joined us, then the fun started!

10 Burpees per minute for 5 minutes.

Then we moseyed to the bottom parking lot.

11s- Bigboys mid parking lot/ Hip slappers at the turd shack/ calf raises on the steps in between.

Mosey to pick nick shelter.

10 dips ic/ 10 squats ic, 3 sets of each.

Move back to the bottom of the parking lot.
10 merkins at the first line, bear crawl 2 spaces, 10 squats/lunge walk 2 spaces, do this the full length of the bottom parking lot!

Moseyed back to the start!

Circled up for a round of Iron Hulks!

Pledge! Done!

Prayer requests- SAs daughter and family, other requests

Announcements- guest Q at Folsom this Saturday! CSAUP next Saturday, JJ5K the next Saturday followed by a Hike the next day!

Thank you men for letting me Q this morning!

Warm Up

550 rep warm up that Hacksaw does starting with 10 different workouts going up 10 reps each workout. It gets the blood flowing.

Mosey

Stopping at each light pole

3 merkins and 5 mountain climbers

Pledge

Then its time for the Hacksaw square I like to call it!

Start at the cross walk with 3 burpees, 3 mountain climbers, 3 LBC then take a lap around the top median and do the for 5 rounds.

Mosey to the bottom parking lot on the left side of the park.

Hacksaw had each parking spot label with a workout I believe there were about 10. Anywhere from 20 reps to 30 reps. After each workout take a lap around the median until all workouts are completed.

Mosey back to the start

Time!

 

Announcements

jj5k

Mt everest hike

csaup

Prayer request

SA family

Each other

Wire nuts mother

Round Up M

 

Hacksaw

 

It was cooler this morning at Folsom and I was ready to get at it this was my first Saturday Q and I was a little nervous but excited.My goal was to bring a solid workout but not to make it so hard it was demoralizing. We’d had a hard week with some tough Q’s and the IPC going on so this is what we did.

Warm up:10 gravel pickers,10 ssh,10 morrocan night clubs,10 mountain climbers,10 merkins all in cadence

Next moseyed to the triangle stopping at each light pole on the way for 5 burpees,once we reached the triangle we did 3 sets of 20 squats,16 lunges,30 calf raises while running,nurring and kareokeing between.

then we continued to the flag continuing the burpees on the way.we pledged then did ring of fire holding plank for each pax to do 5 miketysons.

then moseyed to the horse track for 3 sets of 20 derkins,20 tricep dips then a lap around the John.Followed by three sets of 20 incline merkins,10 fence dips.

then we moseyed to the horse stalls for 30 pull-ups 60 calf raises

next we did an Indian run back to the tennis courts where we did 40lbcs,and spelled out the alphabet.last we did some basketball drills. There was some grunting and griping throughout the workout so I think I succeeded in bringing some pain hope it wasn’t too much though.Thanks for the opportunity to lead this morning I had fun see you in the gloom Westside

Warm Up

20 Merkins

15 CDD

12 Burpees

Mosey to the tennis court

line up on the side line for some suicide burpees

1 court and back 1 burpee

2 courts 2 burpees

until we got 6 courts with 6 burpees

Then we’re back on the sideline for some Burpee leap frogs

Down 1 court and back

Line up on the sideline again for partner core work.

P1 do the workout while P2 sprints down to the end and catches 2 burpees

150 flutters

200 AH

250 DC

300 Hillbillies

Then to the corner of the tennis court for 4 corners

corner 1- 10 merkins

corner 2- 20 SSH

corner 3- 30 MC

corner 4- 40 squats

got that finished then we formed a circle for some core work!

Men in the circle do the workout I call while one pax runs a full lap around the tennis courts. We done

LBC,Flutter, Flutter crunches and alternated the 3 as each man made their lap quickly!

We stay in the circle to finish with every man plank while each of us get :

10 merkins

5 merkins

3 merkins

1 merkin

Pledge

I shared a word from psalm 18:2 The LORD is my rock, my fortress, and my deliverer, my God, my rock, in whom I take refugee, my shield, and the horn of my salvation, my high tower.

Just telling the guys to keep your eyes on Jesus and making sure we keep him as our rock and our foundation. It can get so overwhelming and fast at times in our life with everything going on but if we keep God as our focus and our rock nothing can bring us down! He is all we need!

Thank you men for letting me lead!

Round Up

 

 

1. Warm-up 

25 4-count IC- over head arm claps

25 4-count IC- military press

25 burpees OYO

Jog over to tennis courts

 

Upper Body circuit: 

Round 1:

20 Mercins

-bear crawl to short corner

20 shoulder touch mercins

-sprint to long corner

20 Mike Tyson’s

-bear crawl to short corner

20 burpees

-sprint to long corner

Round 2:

15 mercins

-bear crawl to short corner

15 shoulder touch mercins

-sprint to long corner

15 Mike Tyson’s

-bear crawl to short corner

15 burpees

-sprint to long corner

Round 3:

10 mercins

-bear crawl to short corner

10 shoulder touch mercins

-sprint to long corner

10 Mike Tyson’s

-bear crawl to short corner

10 burpees

-sprint to long corner

Lower Body Circuit

jog from tennis courts to parking long with small pond and gazebos.

Round 1

20 squats

-run down hill to opposite side of parking lot

20 lunges (10 each leg)

-run up hill to opposite side of parking lot

20 imperial walkers (10 each leg)

-run down hill to opposite side of parking lot

20 jump squats

-run up hill to opposite side of parking lot

Round 2

15 squats

-run down hill to opposite side of parking lot

16 lunges (8 each leg)

-run up hill to opposite side of parking lot

16 imperial walkers (8 each leg)

-run down hill to opposite side of parking lot

15 jump squats

-run up hill to opposite side of parking lot

Round 3

10 squats

-run down hill to opposite side of parking lot

10 lunges (5 each leg)

-run up hill to opposite side of parking lot

10 imperial walkers

-run down hill to opposite side of parking lot

10 jump squats

-run up hill to opposite side of parking lot

 

Core 

20 Big boys

20 LDCs

20 bicycle crunches 4 count IC

20 flutter kicks IC

Great workout. Had a fun time leading all these guys in a beat down. Looking forward to my net Q!

So, I remember on a Saturday, about this time last year, Swimmer lead a Cotter-Q where we played Frisbee Football for about an hour. At the end of it we had basically ran a 5K (just over 3.1 miles). No one has done that for a workout at Folsom since. Monday was my 38th birthday and I wanted to have some fun (even though I hate running).

The lights have been out for a large part of Folsom. Plus, the lights for the soccer field haven’t been installed yet. No biggie… I rolled into Folsom a few minutes early and just left my truck running with the lights on – shining out on the field. The rules were simple… you can’t run with the frisbee. You have to throw it to someone else- above all else… run and have fun. Oh, and the team who is scored upon has to do 5 burpees.

We started out with some mountain man poopers, but I really should have demoed. Instead, I called them in cadence and started to count, but stopped when I realized 3-4 of our newer guys had never done the warm up. It threw me off and Montross was quick to call me out on the Q-fail. So, when he jokingly stopped at 10, I said – “Let’s mosey!”.

I don’t know too many who actually caught the frisbee (including YHC – who didn’t drop it once the prior time). It came down to – “you can’t catch what you can’t see” (if you think about that for more than a couple of seconds you can probably turn that into an object lesson or find a biblical truth that supports that statement). I honestly don’t know that you could be much more “in the gloom” than on a soccer field after it has rain the night before, in the dark – where the bright lights from a truck do little to aid your sight (in many cases the blind you).

In summation, we ran around in the wet grass, barely able to see, for around 25 minutes straight. We all did some running (according to my “F-armin” (Fake Garmin) it said I ran 1.6 miles), we all did at least 15 burpees. Before I had to leave at 6am my team was able to even the score and tie it all up. A rematch may have to take place in the near future. The pax all seemed to have a good time while working out and it was an easy Q for me. Oh, and no one took it too seriously – so, no one got seriously injured (other than West Side and Wichita running into each other – like running into a brick wall).

Wichita took over for me at 6am with some dora near the COT.

Thanks for allowing me to lead (even though I didn’t do very much of it this time – other than calling the game and making up rules as we went (for what was a touchdown and what was in and out of bounds).

YHC,

Stogie