Tag: Folsom (Page 18 of 55)

I think we’ve all been part of a WOD – a workout designed to honor someone special. Often these are military or other civil servant heroes and it’s an opportunity to push yourself and reflect on that person and use their greatness as motivation. We’ve all heard of the Murph, Tellier WOD, etc. I started seeing several lesser-known WODS through the summer on Strava from Pizza Man. Then, I began to see some names I recognized out of Midoriyama. Def Leppard WOD. Freight WOD. After attending the Freight WOD, I knew I needed to participate and honor someone I really appreciate. 16 attended this momentous occasion.

We warmed up with my standard stuff: SSH, Toy Soldiers, and Morrocan Night Clubs.

A few fun facts about Oompa: He is a proud former Marine, happily married with a very intelligent daughter (gets it from her mom, I suppose?), great at conversation (the 2-way kind…not just talking), loves to troll (mumble chatter), and he is old. Some of those things play into this Q.

We’ll do an exercise for each letter of his F3 name – most will be 60 reps each however, the burpees will be AMRAP for 60 seconds (didn’t want to kill him). After each set we took a run up and down the street. The distance was tweaked through the workout according to time.

O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (people’s chair while doing overhead air presses
A – Australian Mountain Climbers 60 reps (a real crowd favorite)

22 for the Vets – Oompa counted them in TRUE Oompa fashion

L – Lunges 60 reps
O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (skipped the run after these due to time)
A – Australian Mountain Climbers 60 reps

22 for the Vets – Wichita called these because he does Merkins

Most covered about 3.3 miles today.

Throughout the workout, I shared a few of my favorite Oompa stories as did some of the other PAX. Thanks to those who shared. Honestly, I think hearing some of the stories was the best part. I can’t possibly tell them all, but common themes were: Oompa is a great friend and listener, he is super-supportive, he has your back, he loves to be a part of F3 Gastonia, he doesn’t take no for an answer, and he still have a few sprints left in those legs!

Many prayer requests! SA’s family, Stogie’s father, Westside M-in-law, Double Stuff’s friend, Montross’ aunt, our leaders (I made a list and lost it so I apologize to those not in the list).

I hereby declare that August 29th be called “Oompa Loompa Day” in F3 Gastonia.

-Montross

It was a dark dreary morning at Folsom. Pax were ready to go but there was no lights in the parking lot. But that’s okay we continued on with the THANG.

Started of with some gravel pickers IC 15. I couldn’t think of any other warmups so We started to mosey towards the horse stalls. We stopped right before on the big hill. 21’s big boys at the top and burpees at the bottom. And then bear crawl back up. After about 20 minutes of this I hollered OMAHA, as I was afraid we wouldn’t have time for more exciting activities. So we moseyed to the tennis court and did merkins at the end of each tennis court decreasing by 5. (25, 20, 15, 10, 5). 100 flutters at the end and turn around and come same thing with squats but increasing this time. Then it was time for suicides. Run one tennis court and back then10 Mike Tyson’s. Then run two tennis courts and back then 10 mountain climbers. Finish that up with circling up and have PAX call out workouts. It was a good day.

Announcements: same as before.

Prayer requests: SA 2.0, Wirenuts family, Stogies dad, Big Pappy’s M

With this workout I wanted to work on some stability and mobility in the lower body.

Warm up:

1. Don Q x 10ic
2. SSH x 10ic
3. LBC x 10ic
4. 90-90 x 10
5. Leg Swings 5 ea. leg (Forward and Lateral)
6. Forward Wall Drills: sec all out x 5

Mosey to Field

The Thang:

1. Ladder Driils:
   1. Forward Step
   2. Lateral Steps
   3. Straddle Hops
   4. Single Leg Bunny Hops
   5. In & Out
   6. Ali Shuffle
   7. Single Leg Bounds
2. Triple Nickel: Split Squats, Ankling, Single Leg Superman
3. Acceleration Zones
4. Starts – carry speed
5. 40 yd Sprints
6. Few Ladder Drills before time

Mosey to Flag

COT

You know it’s gonna be a fun time when YHC runs an AMRAP Painlab style workout, especially when it’s core heavy. Needless to say, much fun was had for about 56 minutes on the tennis courts at Folsom.

For all the different exercises, come out to Mt. Hollywood on Monday and you too can experience much of the same…

Until then,

GD

This is what was on the Weinke. It was modified a bit.

Warm up:

1. Don Q x 10ic
2. SSH x 10ic
3. Leg Swings 5 ea. leg (Forward and Lateral)
4. Forward Wall Drills: Switch Switch 3 sec all out x 5

Mosey to Field

The Thang:

1. Single Leg Pogos (just ankle and foot0
2. Power Skips for Height
3. Power Skips for Distance
4. A Skips (focus on fast up)
5. Power A Skips (focus sequencing)
6. Power A Bounds
7. 10 yd sprints
8. Half Kneeling Starts (5 yd hard)
9. 100 yd Sprints

Stretches – Mobility:

1. Inch Worms
2. Big Hydrants
3. Squat Reaches
4. Narrow Squats
5. Wide Squats
6. Roll Over Reaches
7. 90 – 90
8. Crosses
9. Scorpion
10. Pidgeon

Mosey to Flag

COT

9 men were on hand for Flubber’s VQ

Warmup: SSH, gravel pickers and merkins

Mosey to the front of the park stopping at every light pole for merkins

Mosey back to the triangle for ab work.  A different exercise at each point – 3 rounds

Mosey to the big parking lot by the ball fields for dirty 11s.  Mike Tysons and hand release merkins with 2 burpees in the middle.

Mosey back to the start for 50 squats.

Announcements, prayer requests and BOM. Closed with a prayer.

With quarantines and injuries hitting Folsom, it was a good time to invite Rusty Shackleford and get some work in.

First we pledged

The Thang:

We watched 2 episodes of King of the Hill doing Burpees for every Bobby or Dale that was said.

While the episode played we did intervals of 2 and 3 minutes of the following exercises.

• Merkins
• Dying Cockroaches
• LBCs
• Big Boys
• Nur
• Bear Crawls
• Lunge walks
• Moroccan Night Clubs
• SSH
• Mountain Climbers

It was a time of great work and fellowship.

Prayer Request

• Sister Act
• Stogie
• Montross
• Allen Tate
• Newton
• Purple Haze
• Kids going back to school

Big Pappy

Warm Up

10 Burpees

10 Mountain Climbers

10 SSH

Mosey to the flag stopping at each pole

5 merkins

10Mountain Climbers

Mosey to the entrance of the college

100 Merkins

200 Squats

300 SSH

mosey back to the start stopping at each pole

3 Burpees

5 Merkins

Time!

Prayer Request

Medicine Woman

Big Pappy M

Sister Acts family

Thank you men!

Hacksaw

12 men joined YHC this fine and humid morning.  Hacksaw and Roundup put in about 10 miles while the rest of us enjoyed some 2nd F.  At 0530 we circled up for a warmup that Whoopee would be proud of.

Warmup: SSH x 2IC

Short mosey to the tennis courts.

Modified Nordic Challenge.   We had a board with all the exercises listed.  After each exercise we ran.  The exercises were as follows.

10 – V Ups
20 – Toy Soldiers
30 – Squats
40 – Monkey Humpers
50 – Merkins
60 – AMERICAN Hammers
70 – Lunges
80 – CDDs
90 – LBCs
100 – Moroccan nightclubs
110 – Flutter kicks
120 – Hillbillies
130 – Freddy Mercury’s
140 – Overhead claps
150 – Calf raises

Once complete we circled up for three rounds of Ring of Fire.  1) merkins, 2) squats and 3) LBCs
We then stayed in a circle for 8 minutes of mary.  This includes: wide arm merkins, burpees, wolverine burpees, SSH, 22 for the vets and what felt like 400 moroccan nightclubs IC.  Thanks for that, Pappy.

TIME

announcements: JJ5K, CSAUP, Shooting day, 2nd F opportunities, 5k at the Whitewater Center.

Prayer requests: Pappy’s M, Stogie’s dad, Tater Hole, Westside’s mother in law, Sparky’s nephew, Sister Act and his family, our 2.0s and all the teachers/administrators.

BOM: Pappy closed us in prayer.

Philippians 4:13

Huckleberry

After a short warmup of ssh

Cherry pickers and something else we went on a short mosey looking for the elusive skunk. None were found so LBC while waiting on the 6.

Then proceed for a roumd of dirty 11’s with squats and WW1 and a burpee in the middle. That is about all the time I have so I nominate the late guy to fill in till the end.

Just remember you cant get better if you don’t try. Nobody likes hearing excuses so just get ya butt up and do something