Tag: Folsom (Page 28 of 55)

Folsom is currently under a lot of construction but that does not stop us.
Warm up: ssh,m night clubs,toy soldiers.

Mosey to the flag say the pledge and do some ab work. Flutters,lbc’s, Freddy Merck’s, v ups. Mosey back to the tennis courts for the Deck of Pain “imagine this being said in my spooky voice”! I placed the cards and a light a few courts down from us. We circled up gave an explanation that in life we search for the light of God. Each Pax would sprint to the cards come back and call the exercise. Great work was done by all.
Announcements Easter is this weekend.
Praise report for MW uncle. And we prayed for Taterhole’s brother and Lion kings friend.
Folsom is my Home base, I love the fellowship we have and the trash talking. We check on each other encourage good beard growth and cleaning tips “Quiche”, but more importantly we are friends. If you haven’t made it out to the Gloom of Folsom you should give it a try.
The Bedpan is Full!

04/06/19 Folsom
19 rolled in to Folsom. Lots of EC going on. MW already had a flag out. Part of our parking lot was torn up, (worse than the usual Folsom parking lots) but we started. There seemed to be a lot of mumblechatter going on today. I like to think that means I bring out the best in the Pax. 6:30, time to go.
Warmup
SSH x 10 IC
Cotton Pickers x 10 IC
Hillbillies x 10 IC
Goofballs x 10 IC
Despite the high levels of mumblechatter designed to throw off my counting, warmup was achieved.
Mosey to the tennis courts. I asked if anyone knew of the F3 term 3S2T and no one responded. It stands for Speed, Strength, Stamina, Toughness (Physical and Mental). This would be the Speed portion.
Rugby Sprints
We would start an exercise until I say Sprint then we would sprint 2 tennis courts, then sprint back the same 2 tennis courts then walk back across the 2 tennis courts. Exercises were Flutter Kicks, Merkins (I know, get my butt down), LBC’s, Squats. Mosey toward the top parking lot where Slaw’s coupons awaited for the Strength portion. We miss you Slaw. Heal up soon.
Blocks
Curls x 30, On Your Six Chest Presses x 30, Shrugs x 30, Thrusters x 20. I think we did 3 sets and then 30 more curls just for fun. Sister Act had to call the Thrusters for me as I was getting tired. This was about the time the word “Manopause” was being used to describe somebody. Must be for Oompa. I asked the guys to think about who they need to be strong for. I told the story Freight told me a while back about getting ready to take his daughter to a dental appointment and coming out to see a flat tire on his truck. The office was a half mile or so from his house so he gets her on his back and literally runs her to the appointment. Here is what he told me about that. He said “Before F3, I wouldn’t have even thought about doing that”. Mosey to a hill on the bottom right side of the walking trail near the woods for the Stamina portion.
Triple Nickel
Partner Up for 5 Seal Jacks, run up the hill, 5 Booyah Merkins with your partner at the top. Run back down the hill. 5 Times.
Mosey back to the tennis courts and circle/square/rectangle up.
We did a wave of burpees that didn’t go very smoothly. I lost count but it was more than 10.
Pledge
22 Merkins for the Vets called by Jocko’s friend Pizza Man.
Announcements
3rd F Event at New Covenant Church 631 Efird St. Gastonia, NC 28054 at 7:00 pm with Tool Time speaking.
Community Foundation 5K with Speed for Need Saturday, April 13th 9:00 a.m.
Be on the lookout for a NOMADS trip soon with a possible trip to Philadelphia sometime in May.
Mount Mitchell Hike Sunday, May 5th. See Gastone for details.
See Blart about Midoriyama Q’s. His work schedule has changed and he needs some help filling up the calendar after April.
Bedpan needs a Q at Downtown on April 26th.
Prayer Requests
Gumby’s mom, MW’s uncle, My wife is having knee surgery this week, People battling addictions, Every man’s unspoken requests. I apologize if I missed any others.
COT
*NMM Thanks to all of the guys who came out today. I started to only bring around 12 blocks but I’m glad I brought them all. It’s always a concern to try to tailor a workout for all fitness levels so I am always glad for the effort from the guys in the front all the way to the six. Shout out to Rockabilly and Big Pappy (he was at Pain Lab with his boys) who completed their first 5K Friday evening and posted Saturday. Thanks to Pizza Man and Sister Act for pushing all of us to be better. Tclaps also to Broke, Dr. Seuss and Gumby for always being there. Those guys are some F3 posting dudes. Last thing. Remember to think about who you need to be strong for. You never know who it will be. It could be your wife, your children, your parents, your sibling or a neighbor but most of us will need to be strong for someone.

this Morning was chilly to say the least YHC is ready for some warm weather. Once the heat gets here I will then be ready for cooler weather, like any southerner not quite 90 and just above 40 degrees is our comfort zone. Dark Angel had the Q this morning no worries just like he was there for me at the P200 I gladly offered to be the Q this morning since he did not make it out. I am a firm believer that F3 is about accountability but I also believe it is about helping your fellow man. Now to the business side of this mullet.
We had two runners today Barrel racer who is always on the move and Lion King went Gazelle Huntin. The rest of us carried some weight and strolled through Dallas at a good pace.

Announcements
Sign up for the 5k coming up soon in Gastonia, April 13th.
Prayed for each other and our families. Keep me in your prayers I had a small set back recently but after a few weeks I’m feeling my mojo coming back. Just like the weather in the south, if
You don’t like it just wait it out and it will change for the better.

The Bedpan is Full!!

While getting ready for the P200thought it would be best to do some AMWRAP
Warm up ssh,Moroccon night clubs,
Shoulder press. Mosey to the shelter dips and derkins.
Set 1
25 squats,20merkins15 lunges,sprint 2courts then back. Repeat for 6 minutes.
Set2
20bigboys,15 flutters,10mtnclimbers 1court then back 6minutes
Set3
25ssh 25sealjack,25overheadpresses,
Karaoke down nur back.
After each set we took a lap

Good work men.

Wamarama: SSH, Don Q, Gravel Pickers

Thang: Mosey towards  the flag at the entrance with a stop at every light pole for 20 Mountain Climbers and 20 Flutter kicks all IC. Pledge at the flag.

Tater Hole takes over with SSH X something IC. Sorry can’t remember the number. From there we mosey to the split in the road for 30 squats and 15 merkins OYO at each corner of the triangle.

Pearl Jam takes over and we mosey to the lower lot for partner work. P1 does 100 SSH while P2 runs to the top of the lot and back squats and merkins were next but nearing his time allotted we Omaha for 2 minutes of dips.

Big Pappy takes over for the return to start. Lunge walk from the lower shelter with several stops along the way for merkins and big boys.

Finally with just a couple of minutes left Pockets calls Overhead Claps to finish. Sorry for not giving you longer Pockets that was a failure on my part.

Announcements: Convergence March 30 @07:00. Mt. Mitchell hike May 5

Prayer Request: Big Pappy’s family, Pockets family, Tater Tots friend, unspoken, our injured pax

Was a small crowd today  but a big effort from the PAX and it gave us all a chance to get to know each other better.  Good work men!