Tag: Folsom (Page 22 of 55)

I missed out on the Q schedule at Folsom for the month of June, Hacksaw was supposed to Q today but he and Roundup had to start a job early this morning so I filled in!
we started at 530 SSH and Toy soldiers for warmups.

I planned on 100 burpees in 10 minutes, got to 60 and move on!

Im not that creative with my Qs like most, I usually have just a couple options and both are Blocks! Today we did option A 20 to 1!
Curls , triceps, squats, and shoulder presses! All the pax knocked them out!
20 Big boys, then 1 lap around the tennis courts and back to the starting point! Finished up with Iron Hulks!

Prayer request- Our community, leaders/ us as men, SAs family, police officers, Martins

Warm Up

550 reps of a lot!

moseyed to the flag

pledge

5 squat thrust

5 merkin

sprint a lap

We done that 5 rounds

Mosey to the parking lot

3 stations

Station 1- 10 Big Boys

sprint

Station 2- 10 LBC

sprint

Station 3- 10 CDD

sprint

3 Rounds

Mosey back to the tennis court stopping at each light pole with

5 burpees and 5 merkins

Tennis court

Sprint down  and back

10 burpees

lunge forward 20 reps then sprint down and back

Time!!

Good work by all

Hacksaw

During my pre-workout ruck around Folsom, YHC finalized the workout and contemplated the PAX that would show this AM given the inaugural running of the GasHouse Ville-to-Ville.

0625 arrives and only 2 have shown.  Another rolls in shortly there after.

0630, time to hit it.  No FNGs.  As YHC begins the warmup, a whole bunch of vehicles start to roll in.

Warm-Up:

20 Arm Circles.
Leg Stretches
20 SSH IC
10 IW IC

At the end of warm-up, we are up to a total of 7.

The Main Event:

YHC leads us of towards the softball fields parking lot.  Not being a Folsom regular, YHC did not recognize one of the 6 gather around was a FNG.  Luckily Stogie kept YHC on track.  Upon arrival at said parking lot, YHC verified the identities of all and yes we do have a FNG.  So, a more detailed explanation of F3 was given.  Now back to the show….

Escalating 4 Corners….

Corner 1
10 Merkins

Corner 2
10 Merkins
20 American Hammers

Corner 3
10 Merkins
20 American Hammers
30 Plank Jacks

Corner 4
10 Merkins
20 American Hammers
30 Plank Jacks
40 Flutters

It was so much fun, lets do it again.

(About corner 2 of the first round, Sparky rolls in. (pretty much on-time for him).  And Bo arrives near the end of round 2.  Making the new (and final) total 9.)

Now its time to head to the flag at the entrance to the park, with a couple of notes…
Increasing burpees at each speed bump/road hump (1 at the first, 2 at second…)
20 Squats at any light pole.

We knocked out the Pledge and then meandered across the street to the parking lot.
20 Calf Raises
The explanation is easier in person…run to the corner, karaoke down the hill, nur back to the next corner, karaoke up the hill.

Repeat.

Meander back across street to the horse arena.

10 Derkins
20 Dips
30 Step-Ups (15 per side)
Run around concession stand.

Repeat.

After a Sparky 10 count, we meander out of the arena and mosey to the tennis courts for the final call.

Lazy Dora

P1 does 25 (or 50) of the exercise while  the P2 planks (High or Low)

50 CDDs
100 Squats
150 LBCs
200 Air Presses

There was just enough time to meander from the tennis courts to the parking lot.

Welcome to Chase, aka Achy Breaky

Prayer Requests:

• Runners in GasHouse Ville-to-Ville
• Sister Act’s 2.0
• Minnesota
• Wichita’s friend getting married
• Rabbit Ear’s – Kidney Transplant for woman at church

YHC took us out…

I am pleased that Folsom continues to grow!  Yet another FNG!  Having 8 post when many of Folsom’s regulars are off running between McAdenville and Cherryville is awesome.  Thanks to all for helping pick-up the six and for help to push me.

Thanks to Big Pappy for putting me on the Q schedule.

Until next time…

Watts Up Powering Down.

Warm Up

20 SSH IC

20 Merkins oyo

15 Burpees oyo

Mosey to the small incline at the triangle coming into the park stop at each light pole

5 Burpees

5 merkins

Get to the incline and we do

10 shoulder taps at the bottom of the hill sprint to the top for 10 burpees (5 Rounds)

We got the blood flowing good at this point and people are sweating like crazy!

Time to mosey to the lower road near the track at Folsom here we would stop in the middle of the two speed bumps.

Partner up

5 Burpees in the middle

each partner sprint to opposite speed bumps for 20 merkins

(5 Rounds)

I split the groups up after this

Group 1 on the football field for

sprint 50 yards

5 Burpees

Bear crawl 50 yards increasing your burpees by 1 each time you cross the middle until we got to 10 burpees!

Group 2 to the stadium seats at the horse track

11’s with dips and derkins

each group completed their task and then we switched stations that way everybody got a taste of the full beatdown

we all gathered back at the football field once we were complete and bear crawled a full 100 yards to finish back at the start!

We circle up and I talked to the guys about Sparky verse he shared with us Monday Psalm 34:8 taste and see that the lord is good. I wanted to explain that we taste that the lord is good everyday by just waking up! He gives us so much that we can easily overlook that God is right there asking us to move for him and his kingdom! We have to SEE  that the lord is good as well. Try to notice God in our lives daily and try to see what he is giving us to taste, lets try move on what he’s calling us to do. We taste his goodness everyday men lets see him everyday as well in ALL that we do! Lets help each other keep our eyes open and on the one thing that matters our God and father!

Announcements

Ville to Ville

Virtual Spartan race

Prayer Request

People battling addiction

Wirenuts friend/family battling with sickness

Sister acts family

Thank you men for allowing me to lead you this morning it was a honor. Thank you for all the support, Im glad we got to go through the beatdown together!

RoundUp

the thang:

Escalating Merkins and jump squats as we mosey up to the flag

11s
Mountain climbers
Bobby hurleys

Mosey back to the tennis court

Nur stopping at each court
20 American hammers
20 flutters
20 LBCs
20 Freddie Mercury’s
20 dying cockroaches
20 big boys

On the way back
Bear crawl to each court and stay down the entire time
10 Merkins
10 mountain climbers
10 wide arm Merkins
10 Peter Parker’s
10 plank jacks
10 burpees

Take a lap

Forward lunge
10 Toy soldiers
10 don Qs
10 hillbillies
10 imperial walkers
10 gravel pickers
10 goofballs

Abs in the parking lot

Wichita has a coworker with mono
Pray for the region as we try to open up in the next few days.

TH

The GLOOM was beautiful on this May morning. Rumor had it that the “godfather” Dolph was going to be there and he was expecting a good beatdown! So YHC started turning the wheels on the beatdown machine and here is what it gave us…

Warm Up:

MNC’s     IC x15

SSH’s       IC x15

AH’s        OYO x15

Kraken Burpees    OYO x10

Mosey to flag pole

Mike Tyson’s  x10

Shoulder Taps  x10

say pledge

Mike Tyson’s  x10

Shoulder Taps  x10

Mosey to concrete seats at horse arena

2 ROUNDS:

Dips  IC x20

Step Up’s  x20

Derkins  x20

Mosey to grass triangle

2 ROUNDS:

V-UP’s  x10

Lunge Walk Down Hill

BB SIT UP’s  x20

Sprint Up Hill

LBC’s  x30

NUR To The Start

Mosey to hill going to parking lot

Triple Nickel

Burpees  x10

Squats  x20

Merkins  x30

Announcements:

All AO’s are open

Prayer Request:

Sister Acts daughter

Wire Nuts sister-in-law

For all the HIM’s to be strong and courageous

7 HIM’s come out to Folsom this wet and dreary morning to go on a quest. That quest was to find the Folsom Chalice. The location of this treasure was unknown.  What does the chalice look like? We did not know, but we were all up to the challenge and ready to put in some work.

The Thang

• 30 LBC’s at each light.
• 10 Big Boys to turn left
• 20 Merkins to turn right
• 30 Squats at the speed bump
• Each PAX take a turn on the direction we go.

The Quest – Written like an 80’s role playing video game.

• Light – 30 LBCs
• Love Boat directs to the right – 20 merkins
• Light – 30 LBCs
• Light – 30 LBCs
• Wichita directs us to the right – 20 merkins
• West Side directs us back to the left – 10 Big Boys
• Light 30 LBCs
• Speed Bump 30 Squats
• Huck directs us to the right – 20 Merkins
• Light 30 LBCs
• Floyd directs us straight ahead
• Lights x 4 120 LBCs
• Lights x 2 60 LBCs
• Speed bump 30 Squats.
• Light 30 LBCs
  • We are at the flag now, so we take the opportunity to do the pledge
• West Side directs to the left – 10 Big Boys
• Huck directs to the right – 20 Merkins
• Light 30 LBCs
• Forced Left – 10 Big Boys
• Forced Left – 10 Big Boys
• Speed Bump – 30 Squats
• Light – 30 LBCs
• Light – 30 LBCs
• Round Up directs us to the right – 20 Merkins

Then.. like a child at Christmas morning, Round Up is filled with joy as sees the chalice.  He looks at YHC with the biggest smile.  YHC tells him to go and retrieve his treasure.

With our quest completed and our hearts full of joy, together, we then completed the above again but in reverse back to the flag.

Prayer Request

• Those out of work
• Our Leaders
• Fellow PAXs and families

Announcements

• Ville to Ville

Matthew 6:21  “For where your treasure is, there your heart will be also.”

Big Pappy

It feels good to be back with the great Men of F3! The obstacles of the pandemic have only made the Pax think of new and creative ways to stay connected. When I pulled up Big Pappy was getting the shovel flag out and dialing up the Ole 56K modem for an experience like no other with The Matrix going live with T-ron, Huck, and Hipaa. Even telling us that limited numbers in groups cant hold us back. We warmed up together then we split up for the next 40 minutes or so.

The Thang!
Warm UP: SSH, Mo Rockin Night Clubs, Goof Balls, then a lil thang called Monkey Humpers.
Mosey to the bottom lot:
10 Merkins, 20 Squats, 30 Hillbillies, 40 Lunges, 50 Lbc’s. We did one exercise then a lap stacking as you go then working our way back down to Merkins.
Mosey to the Amphitheatre, its odd how refined Folsom is beards, Amphitheatre, dang ole bunch of So-Crates.
Australian Mtn Climbers 10 10 Big Boys, 10 CDD’s. Each round decrease the MTN Climbers and CDDs. Keep the BB’s at 10.
Once we finished these up we moseyed back to meet up with the Matrix.
22 for the Vets and Time.

Events, Ville-Ville,
Prayer request:
Montrosses wife and a procedure today, Courtney from the Kitchen, each Hipaa and the employees he works with to get back to full pay soon. Also each other, stay in touch with a brother team up and hold each other accountable.

The Bed Pan is Full!

3 Pax arrived at the Sword where we read the Epistle of Jude. Take five minutes and read it!

There is nothing better than starting the week with the Word at the Sword.

The verse of the week:

Jude 1:22 – “And have mercy on those who doubt”

Big Pappy