Tag: Folsom (Page 25 of 55)

YHC arrived early to get a little rucking EC in as well as do some reconnaissance. YHC needed to see if the previous days rain required a modification of the weinke (which it did) as well as general layout as the only other time here was a convergence, which YHC stayed with PainLab.

0630 hits and 11 have joined YHC. None are FNGs, so a short disclaimer and we begin.

SSH IC x 10
Moroccan Night Club IC x 10
Merkin IC x 10
Squats OYO x 15

Mosey to softball field parking lot via the path.
Escalating 4 Corners
15 Heels to Heaven
30 Plank Jacks
45 Low Scissors
60 High Flutters

There was some chatter about it being wet and/or a rough surface, but YHC did not engage.

Since we went up, we have to go down.
Declining 4 Corners
60 Low Flutter
45 High Scissors
30 Plank Jacks
15 Heels to Heaven
(You can reuse the spots you dried before)

Time for the pledge, so let mosey to the front of the park.

We knock out the pledge and meander/mosey to the track.

On the stairs we do some calf work.
25 Left Leg
25 Right Leg
25 Toes Out
25 Toes In

Then it’s time for 3 rounds of the following
10 Merkins
10 Monkey Humpers
10 CDDs
10 Step Up (each leg)
Mosey around Concession/Turd shack
Plank for 6 (rnd 1)
Crab Plank for 6 (rnd 2)
Monkey Humper for 6 (rnd 3)

We meander out of that area and over to the parking lot.
Here we did side-step/karaoke a length (each direction), nur and skipped one length each. From there it was time to mosey to the tennis courts.

At the tennis courts it was time for escalating/declining 11s.
Just like normal 11s except with each run, you run 1 court further until you reach the fence, then you work your way back.
Mountain Climbers on one end and Squats on the other.

We did one lap around the courts before heading to the parking lots for a little Mary

And that is time.

The list of upcoming events were covered in the announcements as well as the ongoing collection for Dallas Christian Ministries.

There were many prayer requests.

Bedpan took us out.

Moleskin:
I encourage all to make the coffeteria/2nd F events when you can. This is an opportunity to really invest in your brothers.

Luke 24:35
They began to relate their experiences on the road and how He was recognized by them in the breaking of the bread.

Watts Up powering down.

I was pumped about this mornings workout, have a good friend of mine coming for the first time, fng! So yesterday I wrote up the normal workout, loaded the blocks, posted on slack and Gump came to visit, good seeing you on a weekday!
530 hits and we have a good crowd, let’s get started!

Warmup- SSH, Don Qs

Partner up and head to the tennis courts!
When we got on the courts I shared a verse with the pax, 1Cor 10:31 “So whether you eat or drink , or whatever you do, do all to the glory of God.” Something to think about while we get it done!

P1 start the reps/ P2 run the courts rotating until complete!

100 Blockees

200 curls

200 triceps

200 LBCs

Then return the blocks and circle up for Iron Hulks, those hurt!

Back to the verse! Who’s glory are you seeking in your daily activities? In your job, home, f3…? If your seeking your on glory, these things will be empty! God put you right where you are for a reason, it’s for His glory!

Pledge!
Name the FNG “Anthony Michaels”, now known as Wichita! He is somebody the Lord has used in my life for a long time, Good to see him this morning!

Announcements – bring toys to AOs this Saturday for operation sweet tooth! CSAUP the 21st!

Prayer request- Gumps student lost his mom to cancer, MW, each other!

It was a pleasure to lead today!

Attendance from Twitter.

A HIPAA-ween trunk or treat took place.

In true Sparky fashion, I woke up late! I sent word by groupme that I will be a few minutes late, if someone could get the warmups started, Roadie jumped on!
I pulled in at 535, dropped the tailgate, partner up, one partner grab a block and let’s head to the tennis courts!

Partner 1 starts the workout, P2 runs the courts, alternating until completed!

50 blockers

100 tricep extensions

150 curls

200 shoulder presses

250 squats

circled back up for some ad “werk”!

How is your relationship with Christ? Not trying to offend anyone, but to me it’s the most important question I could ask, to myself and to anyone else! Christianity is not a one time check off! Scripture says the sign of a true believer is perseverance to the end!
I love you guys, and am very thankful for you all!
Prayer request- Doss family, Roadie’s son, each other

There is nothing better than a early morning workout in the fall and where better than Dallas, N.C. at Folsom! 13 strong ready to roll. There had been a tweet about us older gentlemen having a taste for Werthers Original candy and I just happened to have some so I handed the candy to the guilty, tall, former site Q tweeter. You know who you are! No Slaw. No Sister Act. Let’s go!

Warmup: SSH x 15 IC, Cotton Pickers x 15 IC, Right over Left leg Stretch x 10 then Left over Right x 10, Hillbillies x 15 IC, MNC’s x 15 IC.

Mosey up the hill and stop at the fork in the road for 20 LBFC’s appropriately called by Freight since he loves them so. Mumblechatter starts in full force. Mosey up to the flag for 20 American Hammers. Pledge. Mosey back to the fork for 20 more LBFC’s. Mosey to the tennis courts.

The Thang: I borrowed this from Manziel in F3 Suncoast called “3 Way”. Mumblechatter continues. This was made for a field but the tennis courts work just fine starting at one end, go past the 3rd court for the Center and then to the last court for the 2nd line. You also had to repeat the Center and 1st line exercises on your way back while using the announced method of transportation between lines. All 10 reps IC. Mumblechatter continues. After each Set, I decided to read a quote from various people about legacy. This was the excellent Q Source topic last week.

Set 1) 1st Goal line: Merkins, Center: CDD’s, 2nd: Lunges, Transportation: Duck Walk (Where is Roadie when we need him?) Several Pax were disinterested in duck walking. You know who you are.
“Being good to people is a wonderful legacy to leave behind.” Taylor Swift

Set 2) 1st line: Flutters, Center: Mountain Climbers, 2nd: Monkey Humpers, Trans: Toy Soldiers
“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.” Francis Chan

Set 3) 1st line: Freddie Mercuries, Center: Parker Peters, 2nd: Plank Jacks, Trans: Butt Kicks
“Outlive your life.” Max Lucado

Set 4) 1st line: American Hammers, Center: Shoulder Taps, 2nd: Big Boys, Trans: Nur (Some unnamed Pax questioned my American Hammer form and he may have been right.)
“Please think about your legacy because you are writing it every day.” Gary Vaynerchuk

Set 5) 1st line: Box Cutters, Center: LBC’s, 2nd: Burpees, Trans: High Knees
“Carve your name on hearts, not tombstones. A legacy is etched into the minds of others and the stories they share about you.” Shannon Adler

Set 6) 1st Goal line: Imperial Walkers, Center: Overhead Claps, 2nd: MNC, Trans: Carioca
“The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things, but rather a legacy of character and faith.” Billy Graham

This was where I made time for Huckleberry to put us through some wall work but I don’t see him so we ran a while down to the lower shelter around the small pond and back to the start to get in just over 2 miles for the day with Dr. Seuss picking up the six.

Announcements: Convergence on Saturday, October 19th at the Yank at 7:00 am with Broke speaking for a few minutes after the workout. Every F3 man should be there for this if at all possible. It is the chance to connect with many of the great Pax in the F3 Gastonia region.
Christmas Town 5K Saturday, November 30th at 6:00 p.m. This is a Speed for Need event and we would like a big group.

COT: Broke’s Sister in Law, Stogies dad, Bedpan has a few interviews this week. Freight took us out in prayer.

Thanks for the chance to lead today!

I pull into Folsom a little early and find Volt already getting at it.  Not long after I arrived Big Pappy and Bed Pan pull in then here come Tater Hole and Stogie. I don’t remember why we were talking about how far a klick was but no one was sure until Volt answers with 1 kilometer. Ok so now that has been established let’s get to work.

warmup:

Don Q’s , Gravel Pickers, Hillbillies x12

Thang:

Mosey part of a Klick to the tennis courts for flutters at first court, bear crawl to 2nd court for merkins, bear crawl to 3rd court for American hammers, 4th court CDD’s, 5th for lbc’s and finally 6th court for taps. All for 100 reps each.

Mosey another part of a click to the amphitheater for 3 rounds of donkey kicks -lunge walk to wall for rocky balboas x20.  Couple sets of dips and derkins x20 on the wall.

Mosey another part of a klick to the shelter to find that the tables have been moved somewhere we are not. Oh well that saved them from the step ups. On your 6 for a pax led core work. 20 American hammers IC, 10 windshield wipers IC from Tater Hole, Bed Pan called Rosalitas x10 IC, and Big Pappy with 20 big boys.

Mosey the rest of the klick back to start.

Announcements:

convergence in 2 weeks at the Yank.

prayer requests:

each other, a friend of a few pax

YHC took us out

good work out there this morning men. It’s been too long since I had the Q and I can tell I have missed a few boot camps, but at the same time I can also see how far you men have come over just a few months. Keep pushing you are getting stronger I can see it and I’m sure others can too.

Thanks for letting me lead today!

With Big Papi being our new site Q in Folsom and this being the first meeting since the hand over from Montross to the interim Role of Site Q to Allen Tate, then Bringing it back to Papi I felt it best to show the Pax around.
Warm Up, Mtn Climbers, SSH, Gravel Pickers.
Mosey to the flag for some ABs but first lets Pledge.
LBC’s, Freddy Mercs, Big Boys, Wipers more side to side then feet in the air wipers. However they still hurt. Short mosy to the parking lot beside the flag pole for some 11s.
CDD then Hillbilly Squats, I used this Friday and felt since the PAx of Folsom missed it they should enjoy it. Once complete we took a mosey down to the new parking area with all the RV Hook ups.
Route 66 with Bobby Hurleys. During this time I learned from our new guy that bowlers have an underground Bowling league. Not sure if this is a secret or not but none the less anything on the down low gets my attention at least for a moment anyway. after this I called 5 burpees Oyo. Then we made our way around the backside of the lake, I forgot but before the construction this was a norm for Folsom.
Once at the bottom near the picnic shelter we did Dips, Derkins, Step Ups. 25/each. Earlier KingPin mentioned he did not want to hold us up… I called an Indian run to remind the pax and also bring to light to Kingpin that in F3 we leave no man behind. I think this gave him some motivation to get after it the last few minutes.

New Site Q: I am very proud of Big Papi! earlier this year he was EH’d by his Son Perl Jam. I remember a man walking around taking pictures possibly wearing Kakis which concerned me more than anything, now this guy is our Site Q. I couldn’t be more proud, I get the pleasure to watch a guy take the reins and roll with it who just a few months ago he told me he could hardly walk a hill let along run up it. F3 helps Great Men get better and while all this is going on they are Making F3 better. Circle of life Man. So here are some fun Facts about the new Site Q!

1. He knows a lot about Linux operating systems, so hey that makes him unique right off the bat.
2. He is left handed.
3. Currently has between 5-22 children and always looking to help and foster others.
4. Big Papi has been known to read the entire Bible in under an hour.
5. He shaved because Soup season is coming up.
6. He is related to Scott Sterling, one of the greatest Athletes ever(Google it).
7. Is a Sunday School Teacher.
8. Can do Carpentry Work, AKA Builds Stuff with his Hands!
9. Prays and encourages other men on the Reg.
10. A Follower of Christ Through and Through!
    Well that is my Tour De Folsom Today, I hope this will get some of you Fart Sackers up and come out to Support our New Site Q!

Prayer Request:
Montrosses Family’s Neighbor recently Passed at a young age keep them in your prayers.
Big Papi’s Brother in Law is in ICU currently.
Prayers for the Families involved in this recent event with Stuart Cramer.

The Bed Pan is Full!

Attendance from Twitter