Tag: Folsom (Page 27 of 55)

I pulled into the parking lot at Folsom, right at 530, jump out of the truck, and we get started!

Warmup- SSH 15ic, Toy soldiers 15ic!

Make a lap around the lower parking lot, stopping at each light post, grab 5 burpees, then head back to the launch point!

Everybody grab a block and circle up!

20 to 1

Squats, Shoulder Press, Curls, Triceps

20 of each, 19 of each, 18 of each… down to 1!

We took off for another lap with burpees! Then circled up for some Mary! Time!

Announcements- 2.0 workout July 20th at Folsom, tubing trip later that day, Ragnar run if interested get withDefib!

Prayer requests- Montross mom, Hacksaws son-in-law who was deployed last week, our families

Thanks for the opportunity to lead!

The HIM originally scheduled to Q was MIA so YHC assumed the position. We went back to a modified version of a previous workout. I had my speaker and, with Bedpan as my workout partner, I knew an OG 90s Hip Hop mix was in order. Beastie Boys, Juvenile, Biggie, Tupac and Outkast were all on tap!

We rucked 1.8 miles and stopped for 3 sets of exercises along the way:
1 minute AMRAP Squats with ruck sack
2 minute Plank with ruck sack
4 Merkins with pack on IC
8 ruck curls
16 squat thrusters

We also did 32 Ruck Sack Swings in the first set and added a 1 minute plank at the end of the trip.

Thanks for the company and the hard work BP!

Day 2 of the Gold Diggathon came with a big question mark: how many Dallas boys would roll out of bed for a little league beatdown? 8 it turns out, plus a couple of us out of towners, rounding out to an even dozen. A very good showing for a weekday at Folsom.

The plan for today was simple: warm up and then hit the tennis courts for about 40 minutes of AMRAP merkins, abs, and legs. Simple and effective. Everyone pushed through, even those that had to leave a couple minutes early.

Now as an outsider looking in, I am unsure of certain dietary choices made in Dallas, but the profound impact they have on the…digestive systems of its fine citizens is remarkable. We’ll just leave it at that.

Announcements: Convergence 6/29 @Gashouse, Tronmoss 5K 7/21, Christmastown 5K sign up already open.

Prayer Requests: Montross’ mother undergoing brain surgery soon.

Until later today…

GD

10 PAX total for a Saturday at Folsom. YHC advised the PAX we would be working on failure today. Failure is a good thing. We learn from failure, we get stronger when we fail. I knew there would be failure because we were going to be doing a lot of AMRAP and most everyone has to stop during some exercise when doing this.

Warmup:

SSH x 10ic

Ab Vigota? Bigota? Whatever slow Don Q’s x 10ic

Something else I did on the fly

The Thang:

Run from the parking lot entrance to the entrance at the animal control x 5 (all hill)

Back in the parking lot for AMRAP, 1 minute of each exercise with a 30 second break between

Alt shoulder taps, Bobby Hurley, Merkin, Star Jack, Calf Raises

Run the hill again x 5 (every other one switch and NUR up)

AMRAP again-Dolly, Bear Crawl, Back Plank, Monkey Humper, CDD’s

Run the hill again x 5

AMRAP-IN/Out, 8 count body builder, Crab Walk, Broad Jump, Dying Cockroach

We had just a few minutes left so we did a few more AMRAP-Al Gore, Plank

COT:

Pledge

Announcements-Convergence, tubing

Namerama-2 FNG’s-Bondo( long time associate of Gumby), Staypuff(Stogie’s 2.0)

Moleskin:

Good work by all today. I’m fairly certain we all failed to fully complete every minute of every exercise today. However we are all a little stronger for trying!

I received a text from Sparky last night saying his guts weren’t quite right and asked if I could Q. While I was loking forward to a block workout, I gladly obliged. I haven’t Q’d as much recently and have wanted to do Ladder Merkins ever since Tolkien brought them to Folsom a month ago. I started there as I put the weinke together late last night.
6 HIMs were at Folsom as the Sub took the helm for a high cardio beatdown!

Warm-up:

SSH – 15 IC
Mountain Man Shi…Poopers – 10 IC
Toy Soldiers – 10 IC

Thang:

Mosey to flag, stop for 5 burpees along the way

Pledge.

5 each Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

15 IC each: LBCs, Freddie’s, Flutters, Rosalitas, LBCs (again, Freddie’s (again)

4 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Mosey, left at the fork to the new parking lot on the right.

3 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Route 66 Bobby Hurleys

Mosey back to Parking Lot, the long way around the pond.

2 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

1 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Jacked up – 50 SSH, 40 Seal Jack’s, 30 Plank Jacks, 20 Crossover Jack, 10 Smurf Jack’s,

Repeat Jacked Up

22 for the Vets – MW led us with the count.

Time

Prayer requests: Pastor Cleaver, Ratchet, Allen Tate’s Father-in-law, MW’s friend.

It was good to step in and help cover the Q today. Hate Sparly is not feeling well but I knowhe will be back soon. After taunting Medicine Woman Tuesday, I knew I had to bring it today or he would be there to give me a hard time. It pushed me!

Also, YHC really noticed he needs to run a little more!

• Montross

Everybody knows by now, I like to use the Blocks, and that’s what we did this morning! We did a few warmup exercises, then did DORA on the courts,100 Blockies, 200 curls, 300 squats, 400 lbcs, ran around 2 miles in between. All that showed, pushed the rock! Missed those that couldn’t make it!

Announcements- tubing june 22nd, convergence June 29th

Prayer request- Oompas family, my nephew, Bottoms up, each other

Warm Up- SSH, Toy Soldiers, Hillbillies, all 15ic

Thang-

Partner up for some Block work on the tennis courts.

100 Blockees

200 Curls

100 Triceps

200 Squats

300 LBCs, partner 1 started exercise while partner 2 ran, alternating until finished!

Announcements- 5k this weekend, Memorial Day Murph

Prayer request- kids EOG testing, teachers, all pax

Summary

One morning a Mongol ventured far away from his Fightin’ fartsack.  He traveled 39 miles by rickshaw to the land of roundeyes, beards, and breakfast. The last time his people had been that far West was the laying of the early railroads… which history shows, didn’t end all that well for them (reference: dynamite “accidents”).  Nevertheless, he and 23 other Gastoniagols clansmen met up to do semi-ridiculous things… and strengthened their bond as brothers. This is their story.

The Thang

• 0630… prayers for Pizza Man’s niece Courtney, quick disclaimer and we’re off
• Fake warmup attempt … SSH, I/W 
• Let’s do this. 35 Merkin ladder (5 reg, 5 wide, 5 diamond, 5 R offset, 5 L offset, 5 R leg high, 5 L leg high) on YHC up/down cadence
• Backwards & sideways run up the hill to the tennis courts (any direction but forwards)
• Agility drill #1 on tennis courts: Run the boundaries of each of the 4 tennis courts, turning hard on the corners (forward, side-shuffle, backwards). Move them hips!!!
• Agility Drill #2 on the tennis courts: 3 rounds of suicide sprints to 4 lines on 2 tennis courts. Each round doing burpees, low squats, and Carolina dry docks at the baseline). Move them hips!!!
• 28 Merkin ladder (4 reg, 4 wide, 4 diamond, 4 R offset, 4 L offset, 4 R leg high, 4 L leg high)
• Backwards & sideways run up the hill to the horse track (anything but forwards)
• Three 4 man X ~250 meter Team Relay races. 6 diff teams. Each team members sprints AYG on the horse track lap (avoiding all the poo). While runner is on the track, teammates squat and forward lunge.
• 21 Merkin ladder (3 reg, 3 wide, 3 diamond, 3 R offset, 3 L offset, 3 R leg high, 3 L leg high)
• On concrete bleachers, ascending and descending plank-merkins from the bottom to the top and back down. 
• 14 Merkin ladder (2 reg, 2 wide, 2 diamond, 2 R offset, 2 L offset, 2 R leg high, 2 L leg high)
• Mosey back to launch
• Individual Tug-O-War… members of relay teams 1, 3, 5 versus 2, 4, 6
• Pledge of allegiance, serious-not-so-serious pictures, Finito!!!

Moley 

YHC had an absolute blast with you brothers this morning. We worked hard, we supported each other, we pushed each other. We refreshed our memory of why we F3, and taught others possibly for the first time what F3 is beyond the workout.  F3 has been the catalyst for many of the changes in my life in almost all quadrants… family, work, fitness, friendship, and most importantly Faith. So YHC feels compelled from time to time to share that with you all, so hopeful you can enrich your lives and the lives of others on your journey.

Some of you asked for the link so here’s it is…. it’s my “TED” Talk (~20min) I have about #WHOPUSHESWHO … Finding what you were meant to do >>> https://youtu.be/prEGCsHw2qw

You men in Gastonia have held a special place in my mongol heart for a while. In addition to breeding great leaders, having one of the sickest newsletters, and just being a fun loving crew. YHC always will remember the tremendous support you threw behind SPEED FOR NEED, time and treasure, when it was just an idea. And that just hasn’t stopped in your caring for the community SFN. So thank you. 

On that note, a couple of other musings from the morning… 

• Tooltime tried to kick off the mumblechatter very early…. but YHC had none of it, and quickly transmitted my NPR podcast into his noggin and he became the Wikipedia of F3 nowlege.
• On the horse track, Def Leppard went down like Frazier.  The Kentucky Derby replay official was not present to review if there was jock interference and if disqualification was warranted.  Nevertheless, that stud still has game! No need to send him to the glue factory….yet
• Pizza Man almost refusenik’d the ascending planks on the concrete bleachers. Claiming concern over messing his teeth up. YHC agreed to cover dental bills from any new injury, but not that pre-existing condition of a messed up grill that he already has!
• Slaw is a beast… showing off his #perfectform on the merkin sets and also could win a staring competition with his Q eye-contact focus. Appreciate the effort today, and the pancake!
• Oompa showed up 30 minutes early to do his promised 30 burpees.  Pro-tip… you can sleep in 15 minutes more, if you do them in 15 minutes. (Pro-tip coming from the guy who did not offer to do any with him)
• Even though it took 6 trips to the gas station to get to the AO, Col Allen Tate rode up with his boyz in one of the sickest military humvees anyone’s ever seen! 
• Rock A Billy never quit. Even worked some of his stomach muscles with dry heave at some point. Keep it up brother. 

TAP

• Please keep Pizza Man and his family in your prayers as they try to deal with the loss of his niece Courtney.

#WHOPUSHESWHO

JRR Tolkien aka Fighting Mongol aka El Chino Guapo

Well, it’s been a while since I’ve had the Q so I was excited! Yesterday afternoon I loaded up the blocks, and the bars! I made some bars a few years ago with a forked frame on the ends so we can hook a block on both sides and do deadlifts! The men at Folsom love it! And I couldn’t wait to reunite them this morning! I pulled in a little earlier than my normal time and I see a stranger inn what looks to be Buckeyes Jeep? It’s a shaved Buckeye, glad you came up, always good to see ya! People keep pulling in, good crowd at Folsom this morning! We circled up, let’s get started!

Warmup- SSH 15ic, Windmills 15ic , Toy soldiers 15ic

Partner up, grab a bar and 2 blocks! P1 25 Deadlifts, P2 plank, rotate for 3 sets!

Keep your partner! One partner grab a block, head to the tennis courts for some DORA!

100 Blockies

200 Curls

300 LBCs

100 Triceps’s

Finished! Put up the blocks and bars, and circle up!

Sundays message at church was about “Spiritual depression “, I wanted to share a little as I thought it was a good one, and very applicable to all of our lives!

Bondage to sin in the life of a believer, leads to spiritual depression. Why? David gives us the reason in Ps. 51:3 our transgressions and our sins are ever before us. “Conviction “, How do we get that off of our mind? Most of the time, you go back to bondage! Back to sexual sin/  debt, buy something else/ pills/ alcohol! And the bondage gets deeper and deeper! It takes us further than we want to go, keeps us longer than we want to stay, and will ultimately make us pay a price higher than we want to pay! I want to remind you, you’ve not gone too far! As long as you have breath, you can turn to Christ! He’s not that dad who is waiting to hurt you when you get home, He is that father who is waiting to prepare a feast when you get there! Remind yourself today who Christ is!

Announcments- 5k May 25th

Prayer request- Gastone’s family, each other