Tag: Folsom (Page 2 of 55)

Who turned the air conditioning on? It’s May and 39 degrees. What the crap? No problem. YHC will attempt to get the bearded brethren warmed up real quick. SA and Ball Joint roll in on 2 wheels as 0530 hits.

Warmup:

5 monkey humpers IC facing SA as he walked up. We did some other stuff as well. We HAD to do gravel pickers because that’s the only warmup exercise that a certain PAX was willing to perform.

PLEDGE

Thang:

To the tennis courts for the Sheldon Cooper.

• 10 Burpees
• 10 Squats
• 10 Merkins
• 10 Big boys
• Run a lap around the perimeter of the tennis courts

Rinse and repeat but decrease reps by 1 each round all the way down to 1.

Once you were finished, go back and pick one of your brothers up and stay with them until everyone is finished. This ate up a lot of the clock, so YHC decided on 11’s with American Hammers IC on one end, run across 2 tennis courts, Mike Tysons on the other end.

5 minutes remained so we circled up for Mary. Burpees, LBC’s, Flutter Kicks, Penguins and Big Boys were called.

Time’s Up.

Announcements:

• White water center trail run 5/19 – 5/20
• 5/24 2nd F lunch at the Lodge in Belmont
• Memorial Day Murph at Martha Rivers Park 0700
• Forest City Bike ride on 6/3. See Purple Haze for details
• Annihilation workouts are resuming. JJ has the first one at Gashouse on 5/13

Prayer Request:

• West Side’s grandmother
• Gear Wrench’s grandmother
• Jackson Hall (Ratchet’s 2.0)
• Broke’s mother
• Clavin’s M
• Huck
• Turtle Man
• Radar’s sister
• Unspoken requests
• Other requests YHC may have forgotten

YHC took us out in prayer.

NMM:

The date for the workout is May the 4th. YHC completely forgot it’s Star Wars day. Apologies to the PAX who came expecting a Star Wars reference during the workout. Q fail.

L8R SK8RS,

Slaw

This was my first time Q’ing at Folsom, I appriecate the push from Gearwrench to branch out and lead workouts in other places.  Started the workout with a warm up.

Warmup: 15x HillBillies; 15x Gravel Pickers

Moseyed to the tennis courts for some Killer B’s:

Killer B’s are Bear Crawl, Broad Jump, and Burpees. PAX Bear crawl roughly 100ft or distance specified by Q, then Broad jump back to start, every 5 broad jumps, PAX performs 3 Burpees. Specified # of Sets or timed AMRAP works well.

Moseyed down to the stage and lined up along the wall for some Donkey Kick-off!!!

Find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5’s until the PAX is dead donkey tired.  Repeat this workout, except do Jump Squats and hold on the 5th Jump Squat in the Al Gore position.

Moseyed to another parking lot.

Q-Sprints:  Group performs a exercise called out by the Q, AMRAP.  When the Q yells out “GO”, everyone sprints to the other end of the parking lot. Then slow mosey back to the start.  Rinse and repeat.  Exercises listed below:

1. Big-Boys
2. CDDs
3. V-ups
4. Mike Tysons
5. Flutter Kicks
6. Plank Jacks
7. LBCs

The storm started brewing, so we had to run for cover.  We made it to one of the shelters, and continued our workout.

Lazy Doras:  Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Finished up the workout with some Dip, Derkins, and Step ups

COT

This month marked YHC’s 7th anniversary in this thing called F3. There’s been a lot of good memories along the way. Most have been from the mumblechatter and comradery between PAX during the workouts. Today I decided to take a trip back to some of the first routine exercises I remember from my early days in F3.

Warmarama:

SSH, Imperial Walkers, Gravel Pickers, Low slow squats all X10 IC

Mosey to the lower parking lot turd shack.
Thang

Here was the very first routine of my first post. Whoopee was the Q. Partner up and one partner will amrap an exercise while partner 2 runs up the steps, across the parking lot and back down the ramp. Switch up and repeat. Exercises were merkins and Australian mountain climbers. Mosey over to the amphitheater for some good ole Huckleberry inspired work. All PAX balls to the wall. Each will drop off the wall for 3 burpees and rejoin the wall until all have completed their turn. It sucked due to how many we had. Back in the day, there may have only been 5-6 present which made it a little less dreadful. Ok, let’s mosey over to the other pond parking lot. I was trying to remember who called this back then. I was thinking JJ??? Anyway, line up for Route 66. Bobby Hurleys and lunge walk in between.

while PAX were finishing up, YHC asked what the 5 cord principals of F3 were. I only heard 3 or so actually answer. The rest were too busy socializing. This continued on for the rest of the Q.

Now, we mosey up to the triangle by the cotton gin. Garfield, who we haven’t seen in years used this area a good bit. First corner 5 big boys, mosey to the next for 10, then to the last corner for 15. Lots of confusion again, but we managed. Mosey on up to the flag pole for The Pledge. I can remember early on that this was a forbidden task. We had a shovel flag. Why would you mosey a half mile just to say the Pledge? Moving along. Mosey over to the horse arena. Huckleberry claims this is likely what led up to the infamous Jacked Up Leg, but again, I’m on the memory lane theme. Line up at the bottom of the concrete bleachers for triple nickel. Derkins at the bottom and burpees at the top. Yes, you box jump up to the top. With time dwindling down and more on the Weinke, QIC called Omaha after 3 rounds and we took a mosey to the tennis courts. This memory was from the first time I posted outside of our general region. It was at Veterans Park with the Cape Fear crowd. PAX called it clipboard. I’m not sure the real exicon term, but we line up on the court. First in line calls an exercise. The remaining will perform said exercise while the first runs a distance and back. The next calls his own and we repeat until we ran out of time. It’s more like screw your buddies. Call something you hate and make the rest do it. Time is almost up so we fellowship mosey the last minute back to start. Lots of mumblechatter about instructions, poor communication, and other garbage. All I saw was lack of following directions given by Q. That being said, times up.

Announcements: Community Foundation Run(along with other activities that day, including a QVQ)

COT: Huck, TurtleMan, Westsides friend from church who was bitten by dang, Kelly Bird, Palmetto and Mortimer Runners

Praise report: Pony Boy starts a new job soon

Moleskin: It’s been a long 7 years. Lots of ups and downs, injuries, jacked up legs, unthinkable relays, completely stupid ideas, and mumblechatter. YHC has enjoyed every minute of it. Always an honor to lead you men!

MW Out!

Big crowd at Folsom this morning, even an FNG! Circled up for a proper warmup, then headed to the Folsom block pile!

Started with Thrusters/ Block swings, 20/1, 19/2 till the numbers flipped, a lot of whining about the thrusters which I take as a compliment!

Merkins/ Big boys same thing on the reps! Head back to the launch for “iron hulks “!
Welcome FNG Ty Peeler, now known as Pony boy!

Prayer request/ announcements/ pledge

Good crowd this morning, thanks for letting me lead!

The excuses started from some of the PAX before YHC even made it to the AO. My knee hurts, it’s raining, my V is sandy and others were heard well before 0530. Suck it up and do the work! Slawbag has posted 108 times already this month and he’s not complaining.

Here’s what we did….

• Disclaimer
• Pledge
• Warmup

Mosey to the parking lot across from the AG Center with a quick stop at the triangle for 25 Big Boys and 25 Flutters. Then the fun began.

10 to 1 across the parking lot

10 Perfect Form Merkins at 1st Island

10 Tiger Squats at 2nd Island

10 Mike Tyson’s at 3rd Island

10 Monkey Humpers at 4th Island

Run back to start and repeat with 9,8,7…all the way to 1.

Mosey to the tennis courts for more work.

5 Burpees

Duck walk first court

10 Werkins

Bear Crawl second court

15 LBC’s

Duck walk third court

20 Werkins

Bear Crawl fourth court

25 LBC’s

Duck walk fifth court

30 Werkins

Bear Crawl sixth court

35 LBC’s

Coming back was a combination of Burpee’s, Lunge walks, Jump Squats and run.

Finished up with suicide runs until time.

NMM/COT

I’m sure most of you have heard by now about the fatal accident on 321 yesterday. Many of you know the Hayes family and I can’t imagine the grief and sorrow that they are experiencing. Take some time today to let those close to you know how much you love and appreciate them.

2nd F lunch today

Viking Run this Saturday

Extinction Run 3/4

Community Foundation Run 4/1

Be praying for the Hayes family, Clavin’s M, Radar’s sister, Huck, Turtleman, Wirenut and family, Ratchet’s son, Tooth Fairy’s 2.0 and many others that have been mentioned in other COT’s and gone unspoken.

YHC took us out

I’m Broke

YHC picked up a Q at Folsom from site Q Gear Wrench for 2/16. This would be YHC’s 2nd Q in the same week. Folsom workouts have been “coupon heavy” as of late, so YHC decided to utilize the tennis courts for the workout. The Bearded Brethren arrive. It’s 0530. Time to punch the time clock and get to work.

Warmup:  Seal Jacks, Gravel Pickers, Hillbillies, Arm Circles

Thang: Mosey to tennis courts.

Line up at one end and facing the far end of all 6 tennis courts. YHC originally called for 6 of the following circuits, but ended up with 5 due to some impromptu Mary in the middle. Each circuit consisted of:

• 5 Burpees
• Lunge walk across 1st tennis court
• 10 Mike Tysons
• Bear Crawl across 2nd court
• 15 H/R Merkins
• Lunge walk across 3rd court
• 20 Reverse Crunches
• Bear Crawl across 4th court
• 25 Squats
• Lunge walk across 5th court
• 30 LBC’s
• Bear Crawl across 6th court
• 35 SSH at the far end
• Mosey back to start

Three circuits were completed when YHC decided to circle to troops for a short break for some Mary. We performed Homer/ Marge to “Flower” by Moby (the bring Sally up, bring Sally down song). It’s been awhile since YHC had performed this. He must admit that it still sucks as bad as the last time he performed it.

Once finished we, resumed the circuit training for 2 more circuits. Quick mosey back to the flag for the pledge and time’s up.

Announcements:

• 2nd F lunch at Venecia on 2/21
• Extinction Run on 3/4 0900 at Primal Brewery
• Community Foundation Run 4/1 Speed for Need will be pushing 4 track commanders
• Viking Dash 2/25

Prayer Requests:

• Huckleberry
• Tooth Fairy’s 2.0
• Radar’s Sister
• Termite’s Brother
• Clavin’s M
• Wirenut’s Mom
• Ratchet’s 2.0
• Medicine Woman’s cousin
• Melinda White

YHC took us out in prayer.

L8R SK8RS,

Slaw

A dozen PAX posted at Folsom on a chilly Saturday. Several didn’t show for the EC run with Seuss, hate to see it.

Warmup:

It’s cold let’s move. Slow mosey up to the flag for the pledge. Mosey back to the tennis courts where we would stay for the remainder of the workout.

The Thang:

Partner up.

P1 does suicides across 1 court then 2 while P2 works on 300 mtn climbers counting one leg. Switch until complete.

P1 bear crawls 1 court and back while P2 works on 100 WWI sit ups. Switch until complete.

P1 broad jumps 1 court and back while P2 works on 200 merkins. Switch until complete.

P1 does Wojo’s across 2 courts and back while P2 does seal jacks. Do this for 3 rounds. Wojo’s are a crowd pleaser. Well, if you do them right or at all. It was noticed some people just looked like ballerinas dancing about. Hate to see it.

P1 does sidewinder crawls 1 court and back while P2 planks. Do this for 3 rounds.

P1 does karaoke 3 courts and back while P2 does Freddy Mercury’s. Do this for 3 rounds.

We split into 2 teams for a suicide relay race. Each member of the team does 1 court, then 2 courts, then 3 courts. Good times. Nothing like a little competition to get people pushing.

We finished up with a couple rounds of Rugby sprints.

COT:

Pledge

Namerama

Announcements-Convergence next Saturday at Folsom 2/11, Extinction run 3/4 at Primal

Prayer Request-Apologies I let time get me

I was looking over Strava the other day and came across Pizza man’s workout, it was a WOD called Blackjack, it looked like a good one to use and build upon, so I did! The WOD was 20 merkins/ 1 sit-up, 19 merkins/ 2 sit-ups and so on until 1/20.

530- warmup! SSH!

Run up to the Folsom Block pile!

Blackjack Folsom style?
20 Curls/ 1 tricep extension 19/2,18/3 …

20 merkins/ 1 Big Boy 19/2, 18/3….

The plan was to finish with Thrusters/ Block swings and we did but had to cut the numbers for time 10/1, 9/2, …. Times up!

Announcements- run at Sargento’s

Prayer request- Ozark niece, Wirenuts dad and family, Huckleberry, each other

Thanks for letting me lead!

14 PAX on a mild December morning for a JV workout led by YHC. Gonna keep it pretty simple today, so let’s get started. Disclaimer, pledge, quick warmup and let’s go.

Mosey to the block pile and partner up. One partner rifle carries the block while the other does 3 burpees then runs to catch up and switch. Continue in this manner all the way to the upper parking lot at the Ag Building. Enough block work for now.

Double Dirty Merkin Ladder

20 merkins on one side of the parking lot, run across to the far side stopping for a burpee at each of the islands and then 19 merkins. Back and forth across the lot dropping the merkins by 1 each time and continuing with the burpees each time you cross the island. This took quite a bit longer than YHC had allotted, so the weinke will need to be modified. Not the first Q fail and won’t be the last.

Back to the blocks. Partner up again for some Dora 1-2-3. One runs a lap around the lot while the other works.

100 Alpo’s

200 Goblet squats

300 Chest press

Take the blocks back to the pile the same way you got them here.

Time is running short, but we still have work to do. Head to the tennis courts for some Walkercides. Run one court for 5 IW squats then back to start for 5 Big Boys, run to second court for 10 IW squats then back to start for 5 Big Boys. Keep it up until you’ve made it all the way across. We may have been a minute or two late getting back to the flag, but no complaints. Not any that I listened to anyway.

NMM/COT

About halfway through the workout I asked the PAX to consider how they would answer two questions.

1. What has F3 given me?
2. What have I given back as a result of what I’ve been given?

We had a good discussion on these questions and the importance of giving back. Giving back entails sacrifice and you have to give up something to be able to do it. Make the sacrifice and make a difference in the lives of others.

“I’ve learned that you shouldn’t go through life with a catcher’s mitt on both hands. You need to be able to throw something back.”

Maya Angelou

Be praying for:

Huck, Turtleman, Super Dave’s mom, MW’s friend from church, Purple Haze’s mom, Bedpan’s mother in law, military and others away from family during the holidays and all the sickness going around.

YHC took us out.

I’m Broke

Folsom 11/26/2022
Warmup
SSH, Cotton Pickers, Low Slow Squats, Right over Left, Left over Right,
On your six Right foot over left knee and reach hands through and around left knee and stretch it out, repeat for opposite side,
Squat stretches both sides, MNC’s.

Mosey up the hill stopping for 3 burpees at each light pole.

Pledge at the flag, except the flag was missing from the Citizens Center. There was a flag at Walmart in the distance.
1 minute 6”, 1 minute elbow Plank.

Mosey down to smooth parking lot to find blocks.
30 Curls.
30 on your six Chest Press.
30 Overhead Press.
30 Tricep Extensions.
30 2 hand rows.
30 Shrugs.
Run a parking Lot Lap. REPEAT the exercises and then Farmer carry the block a lap.

Mosey back to tennis court.

AB Circle
LBC’s x 20, WW2’s x 15, American Hammers x 15, Penguins x 15, Reverse Crunch x 15, Pretzel Crunch right and left, Flutter Kicks x 15, 1 minute 6”, 1 minute elbow Plank.

4 corners
10 perfect form Merkins, next corner.
10 PF Merkins, next corner.
10 PF Merkins mosey back after 3 corners for time.

Return to Parking Lot and line up for Route 66 with CDD’s and Bear Crawl to next space.

Announcements: Christmas Town 5K tonight, 12/3 Party, need an HC and vote on awards. T-Shirts order extended.

Prayers: Turtleman, Huck, Wichita Baby and wife, Pillager family, Deal family.

Throughout the workout I read some quotes and verses about being a better listener mainly speaking to myself. Several guys also had some good words about listening. I think probably everyone could try to be a better listener especially to our family members.

Westside declared we were light on the legs today. There was a lot less running than I usually do due to a calf muscle but a good full body workout. Thanks to the guys for coming out.

Listening To Others
1. “It takes a great man to be a good listener.”― Calvin Coolidge
2. “Listen with your eyes as well as your ears.”― Graham Speechley
3. “One of the most sincere forms of respect is actually listening to what another has to say.” – Bryant H. McGill
4. Whoever restrains his words has knowledge, and he who has a cool spirit is a man of understanding. – Proverbs 17:27
5. When words are many, transgression is not lacking, but whoever restrains his lips is prudent. – Proverbs 10:19
6. “A time to tear apart and a time to sew together; A time to be silent and a time to speak.” – Ecclesiastes‬ ‭3‬:‭7‬
7. “Wisdom is the reward you get for a lifetime of listening when you would have rather talked.” – Mark Twain
8. “There’s a lot of difference between listening and hearing.”― G. K. Chesterton