Tag: Folsom (Page 29 of 55)

Good to be out in the gloom this morning! 9 men showed this morning, no Fngs. 530 hits!

Warmup, Mnightcluds, Windmills, SSH!

The Thang! Grab a block!

Route 66 on the courts with blocks! There are 6 tennis courts, so it works out perfectly! We completed 3 different sets of Route 66, with 3 different exercises!

Blockees

Thrusters

Curls

got in a little over 2 miles, all men pushed, good job! Put the blocks up, said the pledge.

Announcements- Lincolnton 5k Friday April 5th in the evening, convergence at Folsom March 30th.

Prayer request- Nikki Baileys family, each other, unspoken

Thanks for the opportunity to lead!

Pulling into Folsom I see a couple HIMS waiting for time to start. One of those guys was an FNG that had been trying to meet up with us since Tuesday.  An Army veteran and motivational speaker known as Big Country.

Warmarama: SSH, MN, Gravel Pickers, x15 IC and Hillbilly’s till Lion King joins the circle

Thang:  Yesterday afternoon I hit up Sparky to use his blocks. I wanted to do something a little different than my usual Q.  20 to 1 a  well known Sparky beatdown was in order.  Most of the Folsom regulars are familiar with this routine, but  there are several new guys that needed to be introduced to it.  Grab a block lets get at it.

20 overhead press, curls, triceps, and squats.  From here count down to 1 without putting the block down. 5 burpee penalty if you do. Hacksaw pushing hard as usual, keep it up!

The PAX worked hard and finished with a little time to spare.

Partner up for some Dora 123.  100 merkins, 200 lbc’s, 300 squats.  Time was running out with the squats, so it was stopped around the 200ish rep as we had an FNG to name. Pledge

Circle up and take a knee and let our FNG talk for a few minutes about himself.  He is known by Big Country to his Army buds and now known in F3 as such.  Glad to have you brother.

Prayer request: Allen Tate, Rockabilly’s mom, Tater Hole’s mom, Allen Tate’s mom, Frank and Medicine Woman with a death in the family, I think one more I can’t recall.  Sorry.

Announcements: Nomads for this Saturday, meet behind Dunkin Donuts at Eastridge Mall not sure what time check, twitter or slack, Mt Mitchell hike May 5th. Covergence at Folsom March 30th.

YHC took us out.

The PAX worked hard and only a couple decided the burpee penalty was worth it. Rockabilly got to check his progress as this was the very same workout he did as a FNG.  Great to see 12 HIMs out on a cold March morning in the gloom.  As always a pleasure and an honor to lead you guys.

With the Rooster going on and Montross having the Q at Painlab, I wasn’t sure how many PAX would actually show at Folsom for my Q on Saturday. But true to form, Folsom never disappoints. 19 total PAX, including 2 FNG’s that Sparky has been EHing for a couple of weeks, eager to push the rock for the next hour. Here’s what we did:

Full disclaimer…I’m an idiot, modify as needed, etc, etc..

Warmup with  SSH’s, Don Q’s and Moroccan Nightclubs, all x10IC then head for the tennis courts.

Time for a little DORA with a twist…AKA SWIPER!!

Partner up and both PAX start together on the sideline of Court 1. Partner wheelbarrow across first court and then perform 20 Burpee’s as a team. Reverse positions for partner wheelbarrow across second court then perform 100 Merkins as a team. Continue in this fashion across all six courts with 20 Burpee’s at third court, 200 LBC’s at fourth court, 20 Burpee’s at fifth court and 300 Squats at the last court. When your team is finished, don’t plank for the six, go back and pick them up.

After this we did a little cool down running by doing Figure 8’s through the courts. Run the baselines and Karaoke across the sidelines of each court to the opposite end. Rinse and repeat with NUR instead of run.

The parking lots at Folsom are almost as bad as the one’s at Mt. Hollywood, so while we’re on the courts let’s go ahead and do some core work. Grab a different partner and perform the following:

One partner runs down and back while the other does AMRAP of the called exercise then flapjack. Exercises were:

Big Boys

Flutter Kicks

American Hammers

Freddie Mercury’s

Dolly’s

French Fries

Mosey down to the amphitheater for some work on the upper and lower body. Three round of each of the following:

1 min wall sit then 10 Hip Slappers

20 Jump Squats, 20 Dips, 20 Rocky Balboa’s and 20 Derkins (no rest between exercises)

Finish it off with a mosey to the park entrance and back to the start.

Moleskin / COT

How many of you have tried to EH someone on to have them say something like, “I need to get in better shape before I join you guys” or “I would just slow you down or be way behind”? I heard a motivational quote the other day that offers a good response. I don’t know who said it, but I like it.

“Dead last finish is greater than did not finish, which trumps DID NOT START!”

Announcements

Convergence 3/30 at Folsom, 7am start time

Nomads going to AG Middle in Charlotte 3/9 check Slack or Twitter for meeting times and place for Clown Car

Gastone organizing Mt. Mitchell hike on May 5th

2nd F event on March 22nd at Old Dallas Brewery

Prayer Requests

Sargento’s family had multiple family members pass in the last few days

Chief’s friend has a child with spinal bifida

Each other

Welcome Bo and Luke, two FNG’s that Sparky EH’d and Madden named. Not sure they’ve ever seen the Dukes of Hazzard, but it’s definitely fitting coming from Folsom.

Thanks to Montross for allowing me to Q. Folsom is a great AO and if you haven’t had a chance to post there I strongly encourage you to give it a try. The mumble chatter is nonstop, the fellowship is great, the workouts are painful and the Coffeerama is the best in all of F3.

YHC took us out.

Broke

Huckleberry was supposed to have the Q this morning but like a lot of others in the county the flu has hit his home as well.  Allen Tate took my Q the other week when I was out with the flu/pneumonia crap that took me out for a couple of weeks. So when asked to cover Huck it was a no brainer.  It also helped me after being out a while to shake the sand out and get back in the gloom.

YHC  followed Volt in Folsom to find Medicine Woman waiting on the beat down. Volt got out of his car to get a little run in before the workout.  As Volt got back to start the other PAX started rolling in.  Nice turnout on a soggy morning. Let’s get at it.

Warmarama: SSH, Gravel Pickers, Hillbilly’s x 15 IC

Thang:  It was barely raining when we started the mosey to the flag, but with a couple of stops and some Merkins and Mountain Climbers at the light poles (thanks MW and Montross) we didn’t make it to the flag before it started raining pretty good.  After everyone got to the overhang at the flag ,YHC decided to alter the weinke to try to stay somewhat dry.

Here we go, Burpees X10, Big Boys X20, Merkins X30, Squats X40, and LBCs X50.  Rinse and repeat 5X. By the 3rd round YHC and I think most of the PAX were feeling the Big Boys  and Merkins.  Not a cardio rich workout but YHC thinks we will feel those exercises in the morning. Mosey back to start and time.

Announcement’s: CSAUP, some others that I can’t think of right now.

Prayer Request: Big Pappy’s Family,  Rockabilly’s Mom, Pizza Man’s M, Medicine Woman’s Family, My family,  each other.

Great work today men! I can see the improvement F3 has made in Rockabilly and Big Pappy, and their discipline to post after sickness and family loss is an encouragement to all of Folsom. Keep pushing the rock Folsom!

Honor and a pleasure to serve you men today.

I noticed last week there was an open spot on the Folsom calendar. Though I helped with a Q-school a few weeks ago and also did a co-Q with Hacksaw, I haven’t really had the opportunity to bring a normal Montross Q in a while. After calling out the Kotters (particularly, the Rotter (Roadie the Kotter), and Medicine Woman (he claims to have posted last week but I dunno)… it was up to me to deliver the Jayvee-level workout I had promised. As usual, I planned to borrow from some other Qs who have graced Folsom with their presence over the past few months.

Warmarama:

SSH – 15 IC
Toy Soldiers – 10 IC
Mountain Climbers – 10 IC
Grass Pickers – 10 IC

Let’s Mosey! We pause at the first light pole to let a few late arrivers get a quick stretch and knock out 5 burpees. Resume mosey as we run to the flag at the park entrance, Sparky passes by us as he is doing Sparky thangs.

As we wait for Sparky to catch up at the flag, we do:
LBCs – 20 IC
Rosalitas – 15 IC

Pledge and mosey back to the tennis courts.

I told the guys about an article from USA Today that I had seen on Twitter. It said in a study, men who could do 40 pushups in a minute were 95% less likely to develop cardiovascular disease. That led me to checking out the Army PT test for pushups and I explained the Army standard for pushups….keep your butt down (Leppard!!!) and you lower your body until your arms are parallel to the ground. Lets practice. 1 minute, AMRAP. I am not great at pushups and I lost count about 45, but I ended up in the low 50s.

V’s – partial Q fail here but we went with it – Run from the corner of the tennis court to the center of the net, Nur to the far corner, 2 burpees, repeat for each tennis court. Rinse and repeat to return to the tennis court entrance. Props to the Rotter, he was pushing hard here despite the fact he isn’t in peak condition right now. MW finished at the front of the pack as well after being out a lot recently due to flu (and Sandy V?). Seriously though, nice job guys!

Marine 16 – I was running a little behind so we had to cut it short. The Marine 16 is a hero workout that Sister Act called a few months ago, designed to honor 15 Marines killed in a helicopter crash in 2017. It is an AMRAP exercise in 2 minute intervals.

• Sprint (or run) to the end of the 2nd tennis court, 16 burpees, run back to start. Repeat AMRAP for 2 minutes.

• Sprint (or run) to the end of the 2nd tennis court, 16 Merkins, run back to start. Repeat AMRAP for 2 minutes

• Sprint (or run) to the end of the 2nd tennis court, 16 Squats, run back to start. Repeat AMRAP for 2 minutes

• Sprint (or run) to the end of the 2nd tennis court, 16 Tuck Jumps, run back to start. Repeat AMRAP for 2 minutes

• Sprint (or run) to the end of the 2nd tennis court, 16 Side Straddle Hops, run back to start. Repeat AMRAP for 2 minutes

Time!

Announcements and CoT:

CSAUP at 4 am on 2/23, 2nd F at Buffalo Wild Wings at 4 PM on 2/23. Storm shirts are on pre-order (HIPAA, everyone asked about and wants that Folsom shirt brother!!!!!!!). Prayers for MW and his family, Ratchet’s M, Allen Tate’s M and 2.0, Pizza Man’s M, Big Pappy and family (his father passed away last night), and each other. YHC took us out in prayer.

Moleskin:

It felt good to have the Q this morning and see some old faces making a return. I know Roadie has been out of town working and had some things he is dealing with, but I love seeing him back out there today. We call ya Rotter because we love ya! I missed a few days last week so I hadn’t seen Hank or Medicine Woman for what seems like a month. It was like a little reunion out there.

We cut up, we tease, we can get irritated from time to time, but it all comes together when we are in the CoT and Sparky mentioned Big Pappy’s dad, who had not been doing well…at that point, we didn’t yet know for sure, but we had a feeling things had turned for the worse and that’s probably why Pappy wasn’t with us today. Hearts got heavy, the PAX got a little more serious.

Big Pappy is one of our newer guys too. He’s sorta quiet but he gets out there working almost every day…he got involved because his son Pearl Jam did (through WC Friday Wrestling and Hacksaw). Now he brings all 3 sons with him. His improvements each week motivate us all and though we’ve only known him about 2 months, he is one of us now. It doesn’t take long to get close to guys around F3 Gastonia and particularly at Folsom!

All the prayer requests are important, but say an extra prayer for Pappy’s family today as well as Pizza Man’s M!