Tag: Folsom (Page 20 of 55)

Warm Up: SSH, Gravel Pickers, Don Q’s, Monkey Humpers, then 10 Burpees to make us all feel good.

Mosey to each light post stopping to do 5 staggered merkins rt arm at first light lft stagger on the next until we made it to the flag.
Pledge: Had the Pax count off and we had 14 today, so we Did 14 Burpees.
Mosey to the triangle for a lil thang I call 20 Twen, Twen!
20 lbc’s 20 Freddy Mercs, 20 Flutters count rt. leg.
Nur for round 1, then Karoke for round 2, side skip for round 3.

Im not much for remembering quotes, I’m thankful for the Bible App somedays, because I can get to the scripture quickly.
But one thing I will always do is encourage others to look after the group. I took a moment to talk about the past several months of F3. My focus was talking with the Pax about how others encouraged me so much when I was a NKOTB. I felt that some of the encouragement may sometimes not be expressed to others especially when many of the new Pax came in while F3 was not recording the data and some men may have just got a name and kept coming out for a good workout. The 6 is always the hardest working Man. He is basically the James Brown of the group and who doesn’t like James Brown. When you Q always look after the group. Especially that guy who may not think he can get the job done. He is the one you want to see passing you one day or taking on a Site Q role. Also one of the Men beside you may think he is not deserving to be in a group of great Men, Always be looking for that guy who you know can accelerate but may not know how. Big muscles and some sweet shoes are awesome, but who are we if we are not helping other Men to greatness! After all that Jibba Jabba ..
We did an Indian Run back to the parking lot.
Circle up for some AmRap (as many rounds as possible)
Lunge, Merkins, Hip thrusters, 10x each for 5 minutes.
CDD, Squats, American Hammers,
Shoulder Press, Seal Jacks, Plank Jacks.
I added a little Classic Country this morning,
Ive Been Everywhere, By Johnny Cash
9-5, By Dolly Parton
Dixieland Delight, Covered by Old Crow Medicine Show
I aint Living Long like this, By Waylon Jennings

Announcements: PT test this weekend at the GasHouse AO, (Schiele Museum) If you can’t make it look up the test at f3gastonia and send in the results to Broke.
Prayer request:
Each other, SA’s family, T-Ron has his 6mth f/u soon, myself and my health, If I missed it here I promise I prayed for it this morning.

The Bed Pan is Full

A group of Folsom regulars headed up to Waynesville for an anniversary workout so I wasn’t sure how big of a crowd we would have but Folsom never disappoints as 16 Pax get ready for some work!
WARMUP
SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC,
Mosey up the hill and take the right fork to the newer parking lot on the right.

Chalk Board
The exercises and reps were marked in chalk in 10 parking spaces on probably the only parking lot you can write on at Folsom.
Pick a parking spot, perform exercise, run a short lap around the parking lot and move to the next space.
Do this for 20 minutes
10 Burpees
30 Squats
30 Seal Jacks
20 Diamond Merkins
30 LBC’s
20 Carolina Dry Docks
30 SSH
20 Merkins
30 Flutter Kicks (Count Right Leg)
30 Plank Jacks
Mosey to the amphitheater.

Find some wall for…
Angry Seven’s
One exercise followed by a word about anger. Repeat the first exercise and add another then another word about anger, etc. all the way up to seven exercises.
Hipslappers IC x 7 called by Sister Act.
Hip, LBC’s called by Slaw.
Hip, LBC’s, Low Slows Squats called by Tyson .
Hip, LBC’s, Low Slows, Merkins called by Westside very slowly for extra pain.
Hip, LBC’s, Low Slows, Merks, Little Baby Flutter Crunches called by Tater Hole.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks called by bearded Purple Haze.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey, Monkey Humpers called by Sparky.

1) Proverbs 15:18 A hot-tempered man stirs up strife, but he who is slow
to anger quiets contention. Slow to anger.
2) James 1:20 For the anger of man does not achieve the righteousness of God.
Anger keeps us away from where God wants us.
3) Ephesians 4:26-28 Be angry and do not sin; do not let the sun go down on
your anger, and give no opportunity to the devil. Anger hinders all of our
relationships, especially M and family.
4) Proverbs 15:1 A gentle answer turns away wrath, but a harsh word stirs up anger.
Our response to anger can often control how the situation resolves.
5) Proverbs 19:11 Good sense makes one slow to anger, and it is his glory to
overlook an offense. Turn from anger toward forgiveness.
6) Colossians 3:8 But now you must put them all away: anger, wrath, malice,
slander, and obscene talk from your mouth. Turning from anger will lead
to turning from other bad things.
7) Proverbs 14:16,17 (KJV) A wise man feareth, and departeth from evil: but the
fool rageth, and is confident. He that is soon angry dealeth foolishly.
Turning from anger shows wisdom.

Mosey to Tennis Courts for
PAM, (Partner AB Merkins)
P1 does Flutters while P2 runs the court for
10 Merkins and returns. Switch and do this 3 times each.
P1 does American Hammers while P2 runs the court
for 10 Merkins and returns. Switch and do this 3 times.
Ran out of time so back to the flag.

Pledge

Announcements: PT Test at Gashouse next Saturday at 7:00 a.m., Annihilation Workout (High Intensity) will be Saturday, July 25th at The Yank led by Pizza Man with regular Saturday schedule for all other workouts.

COT Prayer Requests: Sister Act’s daughter and family, Clavin’s M, Pax traveling, Our kids, Our world. Sparky took us out.

NMM* Recent events show how anger seems to be at an all time high. We see anger just about everywhere. I have been angry for a lot of my life. I would throw a baseball glove upon occasion. I would say things in anger that shouldn’t have been said. Anger can be a daily even hourly struggle for many of us men. It really helps when we try our very best to control our anger especially in our family relationships. That soft answer, that deep-breath delayed reply can help us improve in so many ways. Thanks to all the guys who came out!

Well… my Q has been scheduled for a couple weeks, but my attendance has been kinda spotty lately. So yesterday on Folsom’s social media/ group text/ someone “Huck” had created a poll, “will Sparky show up for his on Q”? It was almost an even vote!! So I thought we will work tomorrow! I pulled in wayyy early, about 525, and people were already there! Who knew people show up for workouts 5 minutes before they start? Anyway there was a good crowd this morning, 530 hits and we get started!

Little Gumby’s in the Woods 15ic

Toy soldiers 20ic

10 Burpees OYO

Everybody grab a block and a partner and head to the tennis courts. We lined up for some messed up Dora! Partner 1 starts the workout while partner 2 runs down and back rotating until total number of exercise is completed!

1st- 50 Blockees

2nd- 100 Thusters

3rd- 150 tricep extentions

4th- 200 curls

5th- 250 LBCs , all with blocks!
At this point we are a little ahead of schedule, so I call the group over to one corner of the courts and call prison Burpees! Start with 1 burpee in the first corner then we will add 1 at every corner. We got in 9 corners total of 45?

Last thing on my list was “IRON HULKS”, those are always great, when your upper body is trashed!
Returned to the Launch, said the pledge, announcements, and prayer request and prayed!

Announcements- Nomads trip to Waynesville Saturday morning, see Huck or Montross if interested. PT test this month, and that other hard workout.

Prayer requests- Sister Acts daughter and family, Huck, MW, Venture Church, and others I may have forgotten!

Thanks again for letting me lead! Remember, you always have people/ brothers in your corner! That are there for you when you need them!

This was my first Q I was nervous but excited. I’ve gotten some good workouts in at Folsom and wanted to return the favor.we started with a warm up of 15 gravel pickers,20 maracan night clubs,20 side strad hops,10 merkins,10 mountain climbers. Then moseyed to the flag pole doing 5 burpees at each pole. We pledged at the flag then moseyed to the parking lot and circled up. On your 6 then hold 6” while taking turns around the circle doing flutter kicks. Then  hold low plank position while going around the circle doing 5 merkins.these exercises sucked due to a large group and Wichita’s slow merkins (sandbagger).we then moseyed to back picnic shelter stopping to do 10 squats at each light pole on the way.at back shelter we did pull-ups to failure then20 step-ups for 4 sets.then 15 hanging knee raises 20 tricep dips 4 sets.then we moseyed to parking lot and did ascending merkins to 10 bear crawling across parking lot.By then time was up we took prayer requests and closed in prayer did namerama made announcements. Thanks for the opportunity to lead the group this morning everyone pushed theirselves that’s what I was hoping for. I also shared a verse 1 Corinthians 10:13 and shared some thoughts about resisting temptation. It’s never more than we can resist and the Lord always provides an escape. Those in attendance were VQ:Westside,Big Pappy,Woodchuck,Rabbit Ears,Mr.Pibb,Newton,Hacksaw,Hucklepock,Montross,Kingpin,Skittles,Purplehaze,Sparky,Roundup,Wichita,Freight,Flubber,Bedpan,Slaw,Volt,FNG Laverne

Oompa Loompa reached out to me and asked if I would be interested in a Independence Day Co-Q at Folsom. I accepted and began to devise a Weinke. The date of 7/4/20 would be my focus because I’m not a very creative Q.  The cars/ trucks keep rolling in, and by 06:30, we had a pack of PAX at Folsom. I take the first part of the workout, and we get going.

Warmup:

I honestly can’t remember. I remember 5 Burpees, some Don Q’s and mountain climbers.

Thang:

Mosey up towards the AG center and stopping at a couple of light poles for:

• 7 Hand Release Merkins
• 4 Crunchy Frogs
• 20 SSH (SC)

Pledge was performed at the AG center. A quick trivia question was posed to Sister Act to see how well he knew his U.S. history. I asked him “where was the Declaration of Independence signed?” He attempted to phone a friend and ask the audience. After a few seconds, he confidently replied “Philadelphia”. Wrong answer. Correct answer was “at the bottom of the page”. 10 Burpee penalty to all PAX due to Sister Act not being educated in our great nation’s history.

Next, we mosey across the road to the parking lot for 7/4/20. 20 exercises, 7 reps each, a lap after each round for 4 rounds. Exercises were:

1. Seal Jacks
2. Imperial Walker Squats
3. Diamond Merkins
4. American Hammers
5. 8 Count Bodybuilders
6. Lunges
7. Werkins
8. Dying Cockroaches
9. Mike Tysons
10. Monkey Humpers
11. Big Boys (a.k.a. WW1’s for Freight)
12. Reverse Crunch
13. Burpees
14. Squats
15. Flutter Kicks
16. Oblique Crunches
17. Merkins
18. LBC’s
19. CDD’s
20. Peter Parkers

We made it through 3 rounds and we were 38 minutes into the workout. Due to time constraints, I Omaha’d the last round and handed the Q over to Oompa Loompa.

Keeping with the theme that Slaw started, mosey to intersection for 22 merkins for the vets. Mosey to next intersection 22 of something/somethings. YHC as a double respect has gotten forgetful now. Mosey to next intersection 1 burpee. Mosey to next intersection 7 squats. Mosey to next intersection 7 LBC. Mosey to next intersection 6 something/somethings.

Mosey to tennis courts. 2020-1776 = 244. Therefore 244 reps total.

Corner #1

1 burpee

30 Dying Cockroaches

30 CDD

Bearcrawl to Corner #2 Plank for the 6

1 burpee

30 Flutters

30 Squats

Mosey to Corner #3 Plank for the 6

1 burpee

30 Hammers

30 Moroccan Night Clubs

Zombie Walk to Corner #4 Plank for the 6

1 burpee

30 LBC

30 Calf Raises

Mosey back to Corner #1 Plank for the 6

Time for a little bit of Mary, flutters, lbcs, something/somethings.

Mosey to flag for Slaw’s closing words.

Announcements:

• Clown Car to F3 Waynesville to celebrate their anniversary. Train departs Folsom at 0400 on 7/11/20.
• PT test at Gashouse on 7/18/20. All other AO’s will still be open. There will be a ruck/ walk option as well. Pre-Blast is on Slack.
• Folsom shirts are available for pre-order.

Prayer Requests:

Hovis Family, Sister Act’s daughter, Stogie’s Dad, Family of Ben Smith, Our Country and Leaders, PAX traveling, Madden going to Snowbird.

YHC took us out in prayer.

Until the next 7/4/20,

Slaw and Oompa

YHC got there early considering it was my first Q. Pulled up and noticed a few PAX putting in some EC. The vehicles started rolling in and I was getting pumped. YHC knew it was going to be a good day. So at 5:30 we started the THE THANG.

warm-up: Bat wings

20 small forward arm circles IC

20 small backward arm circles IC

20 seal clap IC

20 overhead claps IC (I forgot to call this but just know it was planned)

THE THANG:

Mosey to tennis courts

bear crawl a tennis court 10 Mike Tysons

bear crawl a tennis court 10 CDDs

bear crawl a tennis court 10 Hand release merkins

bear crawl a tennis court 10 diamond merkins

bear crawl a tennis court 10 wide arm merkins

stand up and head back

lunge walk a tennis court 10 squat jacks

lunge walk a tennis court 10 Imperial walker squats

lunge walk a tennis court 10 Regular squats

lunge walk a tennis court 10 Tippy to squats

lunge walk a tennis court 10 Monkey humpers

Mosey you’re bottom parking lot escalating four corners

10 Peter Parker merkins

20 outlaws

30 flutter kicks

40 diamond merkins

repeat counting backwards

mosey to back to parking lot for CoT

shared a message with the men:  “Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the LORD your God is with you wherever you go.””
Joshua‬ ‭1:9

I shared this message due to the ongoing problems of the world and how that could impact a man when he feels like he’s carrying the weight and worries of his whole family on his shoulders. I shared they don’t have to do it alone and encouraged them to reach out if anybody needed help with their problems.

Finished up with some exercises in the circle.

announcements:

PT test July ehhhhh…..

prayer request:

SA’s family

Stogie’s dad

Sparky’s great uncle and family

Wirenut’s team member and other coworkers who were affected.

Later than usual, but here it is……

After a week of vacation on the Redneck Riviera aka Dirty Myrtle, I found myself with the Folsom Q. Although I got a few runs in, it had been 9 days since my last bootcamp. My body is pretty fresh so I came to bring the heat!

As expected, a lot of the “old” faces I usually see weren’t there. Some are on vacation, some having babies, and some just plain ol’ fartsackin’! Folsom has seen a huge influx of FNGs over the past few months and they are sticking around. It is great to see! Shout out to Sparky, Wichita, and the Parker family for adding some great new men to the group…men who have already brought their own FNGs!

As I scanned the crowd, I saw a lot of newer guys. You can see they are ALL getting faster and stronger but it takes time. You have to build your cardio and stamina. I knew I had the right workout planned. Plenty of running and plenty of cardio, perfect for these noobs!

Warmup:
SSH – 25 IC
Toy Soldiers – 10 IC

Thang:

First off, shout out to Roundup on the addition of his 3rd baby girl Maren Austin Parker, born 6/22 at a healthy 10 lbs 1 oz.

In honor of young Miss Parker, we are going to do something I call MAP.

Mosey – at each light pole, we do
Maren 10 Merkins
Austin 10 American Hammers IC
Parker 10 Peter Parkers IC

There werent enough light poles for my liking on the way to the park wntrance so we circled around and found a few extras…and grabbed one final set at the flag.

I hear some deep breaths from the peanit gallery.

We pledge and mosey to parking lot by the cotton gin.

Start Triple Nickel – Burpees and Bobby Hurleys – Newton breaks out running across the parking lot quickly and was saying something to the effect of ‘You guys need to catch up! Modify as needed!’

Now here is the truth, I like Newton. Despite being a newer PAX, he will bring some chatter and I dig that! Kinda reminds me of, well, me when I started. However, I’ve been hanging around some HIMs who can talk it…guys like Freight, Sister Act, and others. I also know the Qs job is to maintain control and do his best to make ’em work. When the chatter is going, I have to push everyone that much harder! I also know Newton is new and running is tough for newer guys so…..OMAHA! Let’s mosey!!!!!! LOL!!!! (For real though Newton, keep the chatter up! That is a BIG part of F3!).

We mosey around pond. Plank amd pilates as we wait for the six.

Now, Triple Nickel across the parking lot, 5 burpees, 5 Bobby Hurleys. Newton was talking again but I let it slide. He earned it. I appreciate the dedication!

Mosey back to the main parking lot, we took the scenic route.

Core time!

3 sets
LBCs 20 IC
Flutter Kicks 20 IC
Freddie Mercuries 20 ic
Superman/Iron Man – 10

Many PAX (self included) were on Struggle Street by this point. Lets get in one more blast of cardio.

Jacked up.

Time!

COT:
Prayer requests – Roundup and family, our country. YHC took us out in prayer.

Moleskin:
I love seeing the new guys out there pushing the rock with us. You guys bring new life and attitude to F3. Some of these guys will be leading the pack soon and I will be struggling to catch up! Keep doing what you are doing and you will get better each week…each day. And Newton – keep talkin’!!! It is also great to see Hank back in the gloom regularly! I need some vets put there to wrangle in these young bucks! Thanks for the opportunity to lead today!

• Montross

There were 13 strong HIMs getting better at Folsom this morning. Today, the PAX heard several stories of YHC younger years. You have to show to know the details.

The Thang

Mosey up to the tennis courts

Story 1

• Bear crawl to first court
  • 10 Merkins
• Nur back
  • 10 Big Boys
• Bear crawl to second court
  • 20 Merkins
• Nur Back
  • 20 Big Boys
• Bear crawl to third court
  • 30 Merkins
• Nur Back
  • 30 Big Boys

Story 2

• 4 corners around the tennis courts
• At each corner
  • 30 Squats
  • 30 Imperial Walkers

Story 3

• Bear crawl across all the tennis courts.
• Stop at each court for 99 LBC’s

Story 4

• Lunge walk across all the tennis court
• Stop at each court and do 7 burpees

Time is up. We did the pledge and YHC told stories 4 and 5 because the PAX wanted to hear them.

Announcements.

• Rabbit Ears VQ this Thursday!
• Westside VQ July 7th!
• July 11th Waynesville Convergence
• July 18th PT Test at the Gashouse

Prayer Request

• Sister Act and Daughter
• Family and coworkers of Wirenut
• Stogey and Father

Proverbs 27:1  – Do not boast about tomorrow, for you do not know what a day may bring.

Big Pappy

8 men, including one FNG, was at Folsom on June 25th. We talked for a bit and then it was time to clock in.

Warmup: Toy Soldiers and CDDs both X 15IC.

Pledge

Mosey to the lower turd shack and partner up for Dora.

100: Jackass Merkins / 200: Air Drama / 300; Australian Mountain Climbers. Air Drama: down for a squat, up into a calf raise.

Once this was completed we did a long lunge walk while YHC discussed the 5 core principles and went over a little of Q school for the newer PAX.

Mosey up to the tennis courts for some super 21s (21 merkins/21 LBCs. Then 20. Then 19. etc…

Mucho Chesto : 10 each of regular merkins, wide arm merkins, diamond merkins, stagger left and stagger right.

Iron Hulks up to… don’t remember.  5 i think.

Finished with 22 for the vets.

COT
Announcements: PT test July 18th.  Nomads to Waynesville on July 11th. Rabbit Ears VQ on July 2nd, Westside VQ on July 7th.
Prayer requests: our country, each other, Sister Act’s 2.0
BOM: YHC closed in prayer

NMM: shared Matthew 6:25-27 and 6:33-34.  Summary: stop worrying, God has everything under control.