Tag: Folsom (Page 30 of 55)

I pulled into Folsom right at start time this morning, we circled up and began the warmup! Everyone looked warm, partner up, one partner grab a block and head to the tennis courts for some modified Dora! P1 start the exercise, P2 run, alternating until reps are done!

100- triceps

150- curls

200- shoulder press

250- squats

300- LBCs

Back to launch point, put the blocks up.

While everyone is recovering, in honor of valentines, I wanted to share something.

F3 in the marriage?

Fittness- Men, what shape is your marriage in? Is it strong? LEAD

Fellowship- Is the communication strong in your marriage? Or is fellowship broken? If there is an issue here, LEAD your wife in restoring fellowship!

Faith- Are you pointing your wife to Christ daily, by the way you live? By the way you love? By the way you LEAD?

The truth is, God calls us to love our wives sacrificially! The way Christ loves the church! He loved us, when we didn’t love Him!

If you are a man, you were born to LEAD! LEAD , love, and encourage your wives daily! Men, we are called to a big role, and will be held accountable in how we LEAD!

Announcments- CSAUP, Rooster, P200

Prayer requests- Big Pappys dad, other pax families with flu and sickness

Hank brought the pain as always! We got in a little over 2 miles, we did burpees, lunges, jump rope, merkins, SSH, good push by everyone that was present. Folsom was a little thin this morning, Big Pappy is fight the crud and still got it done! Good work men!

Announcements- CSAUP, sign up! Rooster, receiving friends for Gumby’s father-in-law at McLean funeral home this afternoon 6-8

prayer request- all pax , families, Gumby’s family, his father-in-law passed away

Inspired by Quiche’s 5000 rep challenge on Slack, YHC cooked up a workout that focused on his own 3 exercises: merkins, LBCs, and flutters.

Warmorama: Slawter starter, then 20 of each of the Big 3.

Next up, triple dime on the hill for 50 more of each. Nur/sprint up the hill one extra time for 10 more to round up to 80.

Mosey to tennis court for modified 4 corners. 10, 20, 30, 40 of the Big 3 to get to the daily minimum of 180. Only 30 minutes in and the daily challenge has been met.

Get down to the lower parking lot for Route 66 w/lunge walk and Bobby Hurley’s (YHC’s least favorite).

Now time for a GD crowd pleaser, the shoulder burn: Find a parking spot, 11’s w/ Mike Tyson’s on the curb, bear crawl to the end of the white line, crab cakes, then crab walk back. Run laps until Omaha. Shakeout with chinooks.

Mosey back to flag (provided by the ever-obliging MW) for various Mary/Mumblechatter.

Announcements: CSAUP and Rooster coming up.

Prayer requests: All PAX, Pizza Man’s M, Medicine Woman’s daughter, Gumby, Blart’s friend who passed away, Stroganoff’s friend’s M.

Always a pleasure to lead. I am continually inspired by the strong work put in by all.

Until next time,

GD

Cold weather didn’t stop the pax from showing up today and YHC has a good plan to get the fellowship and workout going today I brought some tunes to get this going.
Warm up:
SSH, Nancy Karigans,then a short mosey turn around back to the tennis courts.
The thang:
AMWRAPERS 6 minutes per group then a lap around the courts. After each set high step to the end of one court then NUR back.
1.5 burpees,50balboas,20imperial squats.
2. 20 lunges,20merkins,20ssh
3. 50 shoulder presses, 20lbcs, 10 shoulder taps. Once all completed we had about a mile and a good sweat going on. All seemed to enjoy the tunes today we had a little OPP,return of the Mack, copper head road you name it!
Ab time Freddie M,lBCs,Flutters, and because I thoughtAT would show we did Rhonda’s. We finished with I am a real American and a round of squats during the song. 220 total I believe.
I thought this was good way to end today, we have some new Pax in the group and we do a lot of teamwork and individual movements. It is very impactful to be in a circle counting each exercise together and going after a common goal. It reminds us all that we are never alone in the F3 world.
Announcements:
Csaup, and Q source each Sunday.
Prayer request:
Rockabilly’s grandma, Montross’s Aunt, all of our M’s and each other.

The Bedpan is Full!

23 real rock pushers showed up this morning at Folsom. Was there 1 chief like rock pusher missing………….no It looks like Montross was there.It was chilly out this morning so thankfully Def Leppard redeemed himself and chose option 2 this morning. Option 2 was start running instead of the warmup exercises.

Warmup:

We ran up to the fork in the road and ran around the triangle like area of grass while we waited on the six. Once they arrived and we were getting warmer we moved on to option one.

SSH x 20ic

Slow Don Q’s x 10ic

Bear Crawl around the triangle, when I say stop do 20 squats. We did this a few times. Time to get to it.

The Thang:

Next to this small triangle at the fork is a much larger triangle where the old haunted house used to be. Yeah I’m old. Anyway there was some discussion about the actual shape of this triangle. Look for yourself geometry major its a triangle with rounded corners geeez! Anyway its a decent size so run around and at each corner do 20 merkins. If you cross a speed hump do 10 squat jumps. There was an extra speed hump since the google image came from before Google image existed. We did 2 rounds. Next round we did Flutters x 20 ic in the corners and mtn climbers x 10ic at the humps. Mosey back down past the parking lot entrance. Wait stop! We don’t have a shovel flag so we better do the pledge up here where we can still see the flag at the AG center. Site Q fail!

Time for some hill work. Sprint up to the animal control entrance and do 10 merkins, 10 lbc’s, 10 squats, mosey back down. We ran this 3 times I think. Def Leppard really put it out on these! My man can be quick! Golddigger showed off and talked some trash as he passed us(punk kid).

Alright time for some lifting. Partner up and get a block. This was a rinse and repeat from Thursday. P1 does 10 blockees and carries the block to P2 on the other side of the parking lot. Mean while P2 is doing merkins, lbc’s and squats while he waits. We just keep doing this swapping back and forth for 10-15 minutes. Time!

COT:

Announcements-50 mile CSAUP, Q source Sunday 7:30, Beans and Rice Tuesday

Namerama

Prayer Request

Moleskin-Several times during this workout I called out for Allen Tate but he never answered back. I knew he wasn’t there but it was dark and there was a large group so I guess i was just hoping he slipped in sometime since he Hard Committed to me(and all of Twitter)that he would be there. I give him a hard time, and well a lot of you, only because I care. I guess I try to motivate by annoying you. It is constructive sarcasm at it’s best. Always given out of love.

17 fought the fartsack this morning and put in some work at Folsom.  With a slight chance of rain in the forecast, I wasn’t sure of how many to expect.  To my surprise, a wave of pax start rolling in right on time.  After several minutes of mublechatter, it was time.  We had two FNG’s with us this morning, so a disclaimer was given.

Warm-Up: 

Grass Pickers, Hillbillies, Copperhead Squats

The Thang:

Mosey towards the main flag at the entrance of Folsom.  We stopped at the first light pole on our journey to the flag and completed 10 Merkins.  Continue our mosey and stop at the second light pole.  10 Merkins, 10 Werkins.  Mosey on, stop at third light pole and do 10 Merkins, 10 Werkins, and 10 Hand Release Merkins.  Mosey on and stop at the fourth light pole. Here we did 10 Merkins, 10 Werkins, 10 HR Merkins, and 10 Peter Parker Merkins.  After the completion of this set is about the time Sparky comes rolling in hot.  Monkey Humpers in cadence are called as he drives through our crowd gathered on the road.  Had planned on adding a 5th merkin at the next light pole, but there seemed to be a lot of complaining so we skipped this pole and went straight to the flag.

After completing the Pledge, I called the next exercise.  This exercise routine is called Jacked Up.  I knew Def Leppard would like this.   He states that a certain pax threatened him by saying he was going to get “Jacked Up” at the Bourban Chase this past fall.  I do not believe him, and I’ll let him tell you the story sometime.  Anyways, this routine consist of 5 different exercises done with no rest in between.  The exercises called were each done in cadence; 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Crossover Jacks, 10 Smurf Jacks.  This really burned the calves and feet.  Might as well do this again, except this time each exercise was done single count.  This was not a crowd pleaser routine, which means I will repeat again in the future.

Next we took a short mosey to the parking lot up near the entrance.  11’s are called, and exercises used were Jump Lunges and Corkscrews.  Started with 1 Jump Lunge on the curb, mosey to other side and do 10 Corkscrews on that curb.  We continued this until the numbers are flipped and end with 10 Jump Lunges  and 1 Corkscrew.

Next we started to mosey back down the road leading into Folsom.  We stop at the first light pole we come to, and the pax are fearful of a repeat of the Merkin madness.  Instead we do 5 Burpees.  Continue our mosey and stop at the 2nd light pole we get to.  I’m sure most know where this was headed.  Here we do 5 Burpees, and 5 One Leg Burpees.  Continue on to we reach the next light pole.  We do 5 Burpees, 5 One Leg Burpees, and 5 Walmart Burpees.  I personally like the Walmart Burpee, but others not so much.  This is when you squat down like a normal Burpee, but you go to your six and roll back to your shoulder blades.  Then roll forward, and when your feet hit the ground, put your hands in front and jump back to plank.  The rest is like a normal Burpee.  Continue our mosey to the 4th light pole and do 5 Burpees, 5 One Leg Burpees, 5 Walmart Burpees, and 5 Wolverine Burpees.  And finally stop at the 5th light pole.  Here I called an Omaha and we just did 5 Yurpees.  This is when the Merkin at bottom of Burpee is a clap merkin and on up portion there are 2 Tuck Jumps per Burpee.

With time to spare, we took a short mosey to the pavilion.  Here we did 5 exercises, all in cadence.  Started with 10 Hip Slappers, 15 Imperial Walker Squats, 20 Dips, 25 Mountain Climbers, 30 Rocky Balboas.  Rinse and repeat.  Mosey back to flag.

Announcements:  Q Source on Sundays, CSAUP on 2/23, Rooster on 3/2, Rice & Beans on 1/29

Prayer Request

Nameorama

Honor to lead today men.  Appreciate everyone pushing hard.  Welcome to F3, Nothin(Josh Ewing) and Blue(Zach Ewing).  Good work today men!

Sister Act

Just like the legendary wrestler, when Hacksaw posts for an F3 workout, you know you’ll get max effort, tons of heart, and grit! Hacksaw has been a loved and cherished member of the Folsom gang for quite some time now. He has introduced several FNGs (a ton if you include the wrestlers he invited), he has shared his heart with the group, he has done it all except Q. As we started the new year, I have a few things in mind I’d like to help make happen at Folsom and having Hacksaw Q workouts was high on the list! With all that said, here’s the deal!

It was rainy and wet this morning but I knew there would be people who came out to support our friend Hacksaw. As 5:30 am approached, I saw a few guys who don’t normally post at Folsom during the week like Def Leppard and Broke make their way to the circle as we start. Thanks to all of you that came out and make the special effort to support this VQ. 10 men on a wet January day is solid! FWIW, yesterday I told Hacksaw 10 blocks would be enough.

As Hacksaw and I talked about this workout this week, it seemed like “You vs You” kept coming up and it really turned into a theme today.

Warmarama:

Montross kicked it off with a little warmup
SSH, 15 IC
Don Quiox….Windmills 10 IC
Toy Soldiers – 10 IC
Hillbillies – 10 IC

Thang:
I hand it over to Hacksaw who has a surprise waiting for us at the bottom of the parking lot. He leads the mosey to the bottom of the lot. Blocks! Wonderful! Each man grabs a block and heads for the shelter.

Dora…well, it wasn’t quite Dora so we’ll call this Hacksaw 1,2,3. He kept it simple, which is always good on a VQ. Simple but hard!
100 shoulder presses, 200 curls, 300 squats with the blocks. Most guys broke it up into chunks and rotated between exercises. It was “You vs You” at it’s best. I’m sure I wasn’t alone when I thought to myself “200 curls, good Lawd!” However, everyone kept working and picking away at it as best they could. We ate that elephant one bite at a time!

As everyone finished up, Hacksaw has another surprise. 25 burpees! Nice push by all the men knocking these out.

Hacksaw hands the reigns over to Montross with about 15 minutes to go. We run to all the shelters looking for a dry floor, but none were to be found. I wanted to crush everyone’s abs but I really didn’t want to lay down and swim this morning (Shelby scarred me fellas).

Quick thinking and an audible, let’s do 11’s…make that Dirty 11’s across the lower parking lot. Side Straddle Hops on the far end, Mike Tysons on the near side. As time wound down, I pulled all the guys together for a few quick words about “You vs You” and we all knocked out the final 10 Mike Tysons together.

Mosey back to the main parking lot and we have a minute left so 22 For The Vets, on my count. I handed it over to Hacksaw for a few final words. Time!

Announcements: CSAUP coming 2/23/19
Prayer Requests: Shad Rap, Asher (brain tumor), Roadie, Lois (Hacksaw’s Mother-in-law), and Rockabilly’s grandma. I hope I didn’t forget any here, but I feel like I”m missing one. The wise ol’ Leppard also asked us to also pray for all the F3 guys. He made the point we all have things going on that need prayer, sometimes we may not share them, sometimes we do, but we all have struggles. Agreed! YHC took us out in prayer. Just know we prayed for all you guys today!

Moleskin:
Thanks to Hacksaw for stepping up. I know he was a little nervous going into it, as I suspect you all were the first time you Q’d a workout. When it comes down to it though, all you need to do is sign up and get with your F3 brothers for suggestions and support.
You make a plan, and you execute it. That’s all it is! It won’t always go as planned (as I turned ab work into 11’s today), but you’ll figure it out and the PAX will help you! I really like co-Qing with a verteran PAX your first time.

I told him about that little boost of adrenaline you get when you Q. It was cool to see Hacksaw look over and say ‘the Q-juice is real’! If you haven’t Q’d a workout, ask your Site Q to get on the schedule or ask me!

I’ve already asked Hacksaw and Roundup about a little father/son co-q on a Saturday in the future. That is going to be a beatdown.
They may even break out the wrestling mats so keep your eyes on the Folsom Twitter!

• Montross

Some ran some walked we all got a little better. Thank goodness we did not have a slip and fall!

Announcements: CSAUP sign up you will have fun! Also Diablo Sammich this Thursday meet at parking lot of snoballs. (I love saying Diablo sammich)
Prayers:All of us and rockabilly’s grandma. Also some unspoken request!

I arrived a little earlier this morning, “525” early for me! Volt and Bedpan were there waiting, they had ran some EC! The three of us gathered, about to start, here come the cars! The guys are on sparky time! Folsom went from 3 to 9 in a few seconds! Circle up!

Warmup- MNCs 15ic, SSH 15ic, Hillbillies 15ic

The Thang:

Partner up! One partner grab a block, head to the tennis courts!

Dora! Partner 1 starts the exercise, partner 2 run to the other end of the courts, rotating until the total number is done!

50 triceps

100 squats

150 shoulder press

200 curls

250 LBCs

Then 4 corners! Corner 1/10 burpees

Corner 2/ 15 merkins

corner 3/ 20 lunges

corner 4/ 25 American Hammers

on the 4 corners, Start in corner 1, the 1/2, 1/2/3, 1/2/3/4, Done!

Announcements- CSAUP!

Prayer request- Asher, others with cancer, pax that weren’t there, Gumby, each other!

Thanks for letting me lead! The newer guys of Folsom are killing it, BETTER every week! Keep pushing the ROCK!