Tag: Folsom (Page 3 of 55)

YHC had been looking forward to lead the regions best AO in a good ole beat down. Today was the day. I had my Weinke prepared and was ready to get to work. I walk outside and felt the chill in the air and thought to myself, “my hands ain’t gonna like today.” So, I roll on to Folsom a bit early to stretch and chat before time to clock in. When 5:30 hits, we start.

No FNGs, short disclaimer

Warmarama

SSH, Imperial Walkers, Low slow squats: all x10 IC

Mosey up to the animal shelter to grab a block.

Thang

Line up at the base of the adjacent hill. The routine called was 11’s. And these were horrible. Blockees at the bottom of the hill, box jump over the block, then rifle carry the block up the hill for thrusters. Rifle carry your block back down. And yes, you box jump over your block after each blockee! Lots of mumblechatter from the PAX, myself included. This seemed to take longer than I expected, but in all honesty, we finished it fairly quick. Now, Replace blocks and mosey to tennis courts. Line up for burpee suicides. Mosey one court and back for 1 burpee, grab 5 merkins at each turn back. Mosey to the second and back for 2 burpees. Continue until you’ve reached the final court then count it back down to 1. Escalate the burpees but the merkins stay at 5.  This was a battle to get the PAX on track. The chatter here was broad and pronounced. Lots of confusion of the called routine. “Do we escalate the merkins?” “Do we stop after the last court?” “The math part is easy.” We pulled together and finally made it through.  Time is running out, so we mosey back to start.

Pledge

COT: Wichita M having baby, Sparkys dad, Bedpan traveling, our families, our country, Thanksgiving, Operation Christmas Child program and volunteers

Announcements: Christmas Party Dec 3

Moleskin: As always, it’s an honor to lead you men. I appreciate every one of you guys.

MDub out

Warmarama:

SSH x 20

Gravel Pickers x15

Toy Soldier x 10

Thang:

Mosey to the Senior Center but on the way stop at every light and perform these exercises x 10 each.

Perfect Form Merkins

Squats

LBC’s

Mountain Climbers (count 1 leg)

After picking up the 6 we said the pledge and got back to work doing 11’s behind the Senior Center starting with 10 Mike Tyson’s and a V Up on the other end. With time getting close we headed back to start.

Announcements:

Christmas Town 5k see Broke to HC, Ultimate Frisbee Thanksgiving Day @0700 meet at soccer fields and HC in Slack now if you want to play, Christmas Party Lewis Farm Dec. 3 @ 6:00 PM

Prayer Request:

My mom, Huckleberry, Turtleman, Deal family, Stogies mom, Sarlacc’s mother in law, Wichita and family, Evinrude’s grandfather with cancer, Pallbearer’s parents sick, Sparky’s Dad, the holidays.

Way to push men, it was an honor to lead such a great group of men.

Been a while since I’ve Q’ed, 530 hits and we get started!

Warmup

SSH, Toy soldiers

We head for the blocks, taking them to the nearest light pole. Block work at the top of the hill, at the tennis court parking entrance do the other exercise.

2 sets / 20 reps

Blockees at the top, Burpees at the bottom

Thrusters at the top, Lunges at the bottom

Upright Rows 10 each arm at the top, Merkins at the bottom

Then we circled back up at the launch, Low plank while the group counted to 60 which was pretty funny.

Gearwrench told me about an ab exercise he learned this past weekend using the format of the iron hulk, instead of merkins/ shoulder press you do Bigboys/ American hammers with three merkins between. TIMES up!

Announcements- ultimate frisbee thanksgiving day, Christmas party December 3rd

Prayer Requests- quite a few shared this morning and I can’t remember all, but here are some-

Huckleberry, Wichita family new baby coming, my dad, soldiers, our community!

Remember you have an impact everywhere you go, whether home, work, the store… wherever! Be an encouragement! We all need someone to sharpen us! Push us to be better! And we need to be doing the same for those around us! Preaching to myself here.

Thanks for the opportunity!

Gearwrench reminded me last week of a Q I did at Folsom right after he started F3 and how all the running was a struggle for him. Since he’s been pushing the rock for almost a year now YHC decided to run it back and let him see how much he’s improved. After the pledge and an extended warmup for the late arrivals we headed up to the road behind the AG Center for The Thang.

Start at one end of the road with 5 burpees then run to the opposite end for 10 merkins. Back to the start for 5 burpees then run to the opposite end for 20 IW squats. Continue in this manner with 30 American hammers, 40 Mountain climbers and 50 Big Boys then back down 40, 30…..Finish off with another 5 burpees and you’re at 50 total.

Time is running short so we hustled to the triangle for a little Dora 123.

One partner works while the other runs up the hill and back. 100 SSH, 200 CDD and 300 Flutters.

We got back to the flag about a minute or two late, but sometimes that happens.

NMM/COT

The F3 devotional today was titled “Choose Hope” and we spent some time discussing how this helps us to get through the low points and struggles in our lives and how our faith is strengthened when we rely on God to get us through.

Announcements

Blood drive

F3 Dads workout 8/20

F3 skating 9/17

JJ5k 9/24

Prayer Request

Huck

Turtleman

Striper’s brother

Sarlaac’s daughter

MW cousin passed

Wirenut family

Big Pappy and family

Spackle mother in law travelling

Achy Breaky’s uncle

YHC took us out.

I’m Broke

A few weeks ago I had the opportunity to lead a workout at the worlds best AO “Folsom “! We did hill work with blocks, and it sucked but we didn’t get to finish! So…. Today we have a full hour, and we gonna get it done!

630 rolls around, we get started! 9 men showed this morning, a little liter crowd this morning, men out of town?

Warmup- SSH, Gravel pickers

Time to move! We head up to Folsom’s Block pile, then head to the HILL! This hill is pretty long, it will drain you.

10 Blockies at the top/10 Burpees at the bottom/ 4 sets!

15 Thrusters at the top/ 15 spurts at the bottom/ 4 sets!

20 alternating Block merkins at the top/ 20 merkins at the bottom/ 4sets!

All the men worked hard this morning, Folsom has come along way! The men are getting stronger, and the workouts are getting harder! I had posted on groupme that we are gonna try to burn 1000 calories this morning, we didn’t make it to 1000 but the Mayor burned over 900, and several men were in the 800s but we all put in hard work, that hill is a man maker!

Prayer request- Big Pappy, his mom passed this week. Huckleberry and his daughter, James Goudelocks funeral was today he left behind a wife and 2 children, those tubing today.

Announcements- Montross is Qing Folsom Tuesday

Thanks men for letting me lead the workout today!

We had a good crowd at Folsom this morning! 530 hits and everyone is ready!
Warmup: SSH, Gravel Pickers

After a short warmup we head up to our new Folsom block storage area, everyone gets a block and follows me. We head to a spot that roundup likes to use, it’s the hill at the top of the lower pond , it’s a man maker!

10 Blockies at the to, 10 burpee’s at the bottom/ 4 rounds!

15 Thusters at the top, 15 squats at the bottom, 2 rounds

20 alternating block merkins at the top, 20 merkins at the bottom/ 3 rounds

My plan was to do 4 rounds each, I was checking my watch, had to cut it short due to time, will save the full one for a Saturday!

This hill kicked my but this morning! But thankfully I had good men right beside me! Remember this men, there are days and seasons of life that your but is gonna get kicked, but don’t buy into the lie that you are alone! It’s easy to do! Remember you have brothers that will sweat with you, talk with you and pray with you! There are brothers in this group that are probably praying for you even when you don’t know it! I’m thankful for those brothers!

Announcements- f3 dads at Folsom June 18th, PT test June 25th

Prayer request- Freight, Huck, Pappy, Stogie’s friend, our wives, our children

Thanks again for letting me lead!

15 posted to Folsom on Saturday to help push each other. Todays workout would be about helping your brother to carry his burdens. Little did I know planning this workout that I would have a heavy one laid on me the night before.

Warmup:

There was some discussion about me being parked in the COT location. How was I supposed to know? We weren’t even in the right parking lot! So we started with a mosey to the correct lot and did the warmup there. We did some Don Q’s,  sealjacks, merkins, lbc’s, and the scorpion(something I learned while posting at Oak Island last weekend).

Mosey to the blocks.

The Thang:

Partner up. P1 carries the block headed to the flag at the AG center. P2 does 3 burpees and catches up. Switch off until you make it there.

In the parking lot to the left we continued with the partner work. One partner runs around the island in one direction while the other carries the block and goes around the other direction. When you meet do 1 booyah merkin. Switch who runs and carries the block. Do this until you get to 10 booyah merkins.

Line up on the curb and get a new partner. At this point YHC talked about how sometimes our burdens are light and sometimes they are heavy and how we are called to help our brother carry his when it gets heavy. That is what we were doing by switching who carries the block.

Next we did some DORA. P1 rifle carries the block across the parking lot and back. P2 starts on the reps.

100 Starburst

200 Pointers

300 Back scratchers

Let’s head down to the fork in the road doing the same partner work that got us here.

At the triangle we dropped the blocks for some corner work. At this point there was a parade of seniors that were cruising the park for no known reason. They just kept rolling through over and over. Probably trying to figure out what those whipper snappers were up too.

Corner 1 do 5 squats. Corner 2 do 5 flying squirrels. Corner 3 do 5 crab cakes. Do 5 rounds going up by 5 reps each time.

Partner carry the blocks back to the storage spot and mosey back to the flag.

COT:

Announcements-F3 Dads at Folsom on 6/18

Prayer Request-Myself, Sarlacc, and Shatners daughters. Gumby’s mom, Space Jam’s dad.

Naked Moleskin:

Overall I can’t complain about my life. I don’t usually have a lot of prayer request because for the most part my issues seem light compared to what I hear others going through. Friday night I ran into the world trying to push against the things I try to teach my daughter in a hard way. For the first time I felt what has been described many times about the COT. When I tried to share it I broke down. I’ll be honest I can’t even remember the last time I cried. I mean years and years. It’s just not something I do. Much less in a group of 14 other men. I couldn’t help or stop it. This was/is a heavy burden! This is my daughter and the devil and the sin in this world has come after her. I cannot say enough about the men in that COT. They prayed with me and for me. They hugged me. They have individually sent me messages the last couple of days letting me know they are praying for us. Crap I’m about to cry again. I’m honored and thankful I have each and every one of you to help me carry my burdens and I welcome the challenge of helping you carry yours!