Tag: Folsom (Page 23 of 55)

It’s been a while since Folsom has been open for business, I have truly missed seeing all my brothers in the gloom! With that being said, I have been looking forward to being official again! Big Pappy asked me if I would lead the opening workout, and I was very excited to get to do it! I woke up and checked my phone and had saw a message on groupme, it was Huck at 5am telling everybody to wake up! I couldn’t wait to see who all would show, heck I even showed up 15 minutes early, on my way in I say several pax putting in EC miles, runners and Rucker’s! Shortly after I pulled in the cars and trucks started rolling in we definitely had more than 10 Pax this morning, so we busted into three groups , myself, Big Pappy, and Sister Act took the Qs!

Big pappy took a group of men and headed to the bottom parking lot, and his beatdown went like this!

Our workout was simple, back and forth in the parking lot with the excerises the below on each side and 3 burbees at pass in the middle AMSAP on 6min intervals.

10 Big Boys
15 Merkins
20 American Hammers
25 Flutter Kicks
30 Hillbillies
35 LBC
40 Imperial Walkers
45 Squats

Sister Act headed in a different direction and delivered this to those who followed!

1st exercise:

At the Pavilion:

5 Rounds

5 Burpees
10 Hip Slappers (IC)
15 Derkins
20 Dips
25 Rocky Balboa (IC)

2nd exercise:

Straight road at back of park

Rack and Stack:

Run 100yds do 10 Burpees
Return to start for 10 Burpees
Run 100yds do 20 Jump Lunges
Return to start for 10 Burpees, 20 Jump Lunges
Run 100yds, 30 Merkins
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins
Run and do 40 Big Boys
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys
Run do 50 Squats
Return for all exercises

3rd exercise

Back parking lot

4 corner Escalator:

1st corner 10 Imperial Walker Squats.
Run to middle for 10 Hand Release Merkins
2nd Corner, 10 IW Squats, 20 CDD
Run to middle 10 HR Merkins
3rd Corner, 10 IW Squats, 20 CDD, 30 Mountain Climbers
Run to middle for 10 HR Merkins
4th corner, 10 IW Squats, 10 CDD, 30 MC, 40 SSH

Mosey back to flag

Sparky

The group that stayed with me started out with 100 Burpees in 10 minutes!

Grad cinder Blocks and head to the tennis courts.

11s Thrusters/ Merkins

Dora 1/2/3

100 triceps

200 curls

300 LBCs

Finished that and did a round of iron Hulks, having a little time to spare, we headed to the entrance of the park, did the pledge, and knocked out another round of 11s in the top parking lot doing Bobby Hurlys, and Big boy sit-ups, then headed back to the start where all other pax was waiting. We circled up, named our Fng, welcome f3 Rabbit Ears “ Kyler Beane” ! It was great to see everyone! I shared a verse that we hadat the Sword this past Monday!

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
‭‭Hebrews‬ ‭10:24-25‬ ‭ESV‬‬

It was definitely encouraging meeting together !

Announcements- memorial run in the morning in remembrance or Pizza Mans niece, Ville to Ville, All AOs are open!

Prayer requests- a friend of Sister Acts, all of the mothers and wives, people battling addictions.

Thanks again to all of you for being and encouragement! And for giving me the opportunity to lead!

Werk was done.

As I approached the parking lot it looked very lonely, no pax could be seen. I parked got out and seen headlights in the distance. Who could it be but Volt and then more headlights I was getting excited because it was about to go down! The BEATDOWN and I wasn’t going to endure it all by myself! It was Stogie! The other two amigos had to leave at 6 so I finished out OYO. In the imaginary COT I formed I reminded myself of the verses of the week: Be watchful, stand firm in the faith, act like men, be strong. (1 Corinthians 16:13, ESV) and prayed the verse over all the Hims of F3 Gastonia. So 5:30 hit and we circled up.

THANKS for allowing me to lead, and as always it was an honor

WARM-UP:

MNC – IC x15

SSH – IC x15

AM – OYO x15

Mosey to flag pole

MIKE TYSON’S x10

say pledge

Mosey to concrete steps at the horse arena:

Dip x20

STEP UPS x20

DERKINS x20

For Two Rounds

Mosey to grass triangle:

BB’S x10

LUNG WALK DOWN HILL

AM’S x20

SPRINT UP HILL

LBC’S x30

NUR TO OTHER CORNER

For Two Rounds

Mosey to hill going to the parking lot:

This is where Volt and Stogie left and the GRIND got real as I finished OYO!

TRIPPLE NICKEL:

BURPEES x5

SQUATS x20

MERKINS x30

SPRINT TO TOP OF THE HILL

YHC was listed as the Q but Folsom Site Q Big Pappy (A HIM I will talk about in a minute) had texted me earlier saying long time former Gashouse Nant’an Tool Time (who has since moved up north to Mooresville) would like the Q so I gladly deferred. So after a fake out warm up of 5 Don Q’s (one of his favorites), Tool Time took over and gave the disclaimer for our FNG and then we ran! We took a tour of Folsom and then to Gaston College (or UNCD as we alums call it) and we stopped every so often so Pizza Man and Round Up could gather the Six and get a few exercise reps in. We stopped at the flag for a pledge. We got in a little Core Time and ran back to the flag with Big Pappy leading us in. Tool Time talked about F3 being a men’s leadership group and that we should be on the lookout for opportunities to lead during the current circumstances. We clocked over 4 miles today and everyone got better.

Announcements: 5 Year Convergence next Saturday, March 21st from 7 a.m. – 9:30 a.m., Run or Ruck followed by Bootcamp followed by 2nd F (food) and 3rd F.
Speed For Need at Community Foundation 5k on 4/4 at 9:00 a.m.
Annihilation (New High Intensity Workout) on 4/4 at 6:30 am at Folsom happening at the same time as the usual weekly Folsom Workout.
Walking Only AO Saturdays weekly at Gashouse at 7 a.m. with the hopes of getting a few more “Respects” involved. Linus and Bandit are trying to get this going to possibly open up F3 to a group of men we may never have reached before so spread the word.

Big Pappy thanked everyone who helped him and his M deliver 3 suitcases of clothes and other items to needy kids on his recent “vacation”. Most people plan vacations 100% for themselves. He collected clothes and other Items, lugged around extra suitcases and took time away from his vacation to deliver and spend time with needy kids. You may not know Big Pappy. He rarely says anything. He is sometimes even the Six in our workouts, but he is leading the way to show us all how to be a HIM (High Impact Man). Thanks Pappy!

Prayer Requests

COT
Tool Time took us out. Great to see him back in F3 Gastonia. His enthusiasm is, shall I say “contagious”!

I pulled into Folsom 5 minutes till start time, four of us, smaller crowd then normal? LB and Open season roll in, 6 it is! We get started!

Warmup- SSHx15ic, Toy soldiers x15ic, Monkey Humpers x15ic, let’s mosey!

We headed towards the flag at the top of the park, stopping at each light pole for 10 merkins and 10 Big Boys! 10 Burpees at the Flag, pledge and head back to the truck.

At the truck everyone gets a Block for 20 to 1

Shoulder press

curls

triceps

squats

Finished this and made a lap around the tennis courts, circled back up and did 22 for the vets!

Announcements- LMS 5k this Friday, Speed for Need 5k first Saturday of April!

Prayer Request- each other, our country

Thanks for letting me lead!

10 showed at Folsom this morning  for the bootcamp beatdown.  We had 1 lone runner, Allen Tate, who put in an impressive .25 mile run, nice work 🙄.  No FNGs, time to work!

Warm-up:

Grass Pickers, Hillbillies

The Thang:

Short mosey to the tennis courts.  Everyone is instructed to line up on the side of the first court.  First exercise called here is some sort of jacked up version of Route 66.  Start with 11 Mike Tyson’s, run full length of all courts, stopping halfway to do 2 Burpees, continue to far end for10 Big Boys.  Then return to start, stopping again at halfway point for 2 Burpees. Then perform 10 Mike Tyson’s, run, 2 Burpees, run, 10 Big Boys, run, 2 Burpees, return to start. Continue this cycle all the way down to 1 Mike Tyson.  In all we completed 66 Mike Tyson’s, 44 Burpees, and 110 Big Boys. Nice work men!

We stayed on the tennis courts for the next excercise, starting in the first corner at the entrance.  Exercise called here is 7 of Diamonds.  7 exercises are called.  Start with one exercise at each corner, then move to the next exercise at each corner, etc..  Went like this:

7 Burpees at each of the 4 corners

14 Merkins at each corner

21 Mountain Climbers each corner

28 Flutter Kicks each corner

21 Monkey Humpers each corner

14 Squats each corner

7 Burpees each corner

With some time left, we remained on the tennis courts to finish it out.  Pax line back up on side of first court.  Next exercise called here is to be completed as quickly as possible, and to push yourself to the end. Circuit of 5 exercises called.

5 Burpees

5 Tuck Jumps

5 Little Gumby’s

5 Hand Release Merkins

5 Sprints (sprint length of 2 courts 5 times)

We had time to complete 3 rounds.  Nice work on this one men.  Going from the exercises straight into sprints definitely is a gasser!!  Time is about up, head back to flag!

Appreciate the push today from all.  We got in around 3 miles on the tennis courts, with 115 Burpees, and a lot of other reps.

Announcements:

See events from website

Nameorama

Prayer request

Honor to lead today men.  Great group of HIMS representing today.  There was mention of changing my F3, but I’m not really sure how this come about.  I guess you just had to show to know.

Sister Act

Warm Up

10 Burpees

20 ssh

30 merkins

40 mountain climbers

50 peter parkers

60 squats

70 flutter kicks

80 imperial walkers

90 squats/ air press

100 maraca night clubs

The workout

11’s in the parking with mike tysons and parker peters

mosey to the tennis court

suicides hitting every line on two courts finish and get 5 burpees we done 2 rounds

mosey towards the flag

pole 1 10 merkins

pole 2 15 merkins

pole 3 20 merkins

the 3 of us stopped at the speed bump and the gate going down to the barn area. 1 guy got under the gate and hit 10 pull ups while the other two cranked out mountain climbers. we done this 1 round.

mosey to the flag

pledge and 22 for the vets

mosey to the side parking lot for. another round of 11’s with LBC and flutters

mosey back towards the start and stop at the small triangle 1 guy bear crawl around the triangle and take off sprinting down to the speed bump/gate for 10 more pull ups while the other 2 guys plank until we each hit 10 pull ups.

we done a new workout ill have to show. its very simple but effective to build your legs

prayer request

big pappy and his M while theyre serving

my wife

each other

Thank you

Round UP

warm up

1 don Q

1 gravel picker

1 ssh

1 merkin

1 squat

continue increasing by 1 until all were up to 5

mosey to the lower shed

10 merkins

20 stepups

30  ssh

40 big boys

50 CDD

60 merkins

70 squats

80 don Q

90 mountian climbers

100 LBCs

rinse and repeat until time

mosey back to the start for the pledge and prayer

With many attending the Rooster, I knew there would be a light crowd at Folsom today. We had 5 guys this morning. Sparky and Gumby took off for a little mosey to NOGA. The rest stayed with me for the worlds easiest weinke.

Mosey to the lower turd shack.

10 Hip Slappers IC
20 Merkins
30 Lunges
40 LBCs
Run to the flag pole, back around the pond. Rinse and repeat. We ran 4 laps for 3.7 miles.

• Montross

Big Pappy called me about two days in advance needing a substitute Q.
I was glad to take the Saturday.

Warm up,

Mosey to the triangle
then we did some work by the flag.
Pledge
Always fun to do some 11’s
Mosey then some Triple Nickle

Mosey and finished up at the court, but before that we did several Monkey Humpers.
Never Forget the James Bond Failure, “Pew Pew”

Prayer request each other and those training for events coming up.