Tag: Folsom (Page 32 of 55)

Warm up
Ssh,windmills,shoulder press,Moroccon Nightclubs,xs20.
Mtn climbers x10 burpees x5
Mosey to flag and pledge.
Lbcs,oblique crunch,American Hammers, dyin cockroach’s all x20
Mosey down to bathrooms near the lake not to poop but to do some dirty hook ups then some hip slappers. Go back up to the parking lot for some balboa’s x100
I’m always looking for something fun or new to do so I thought about some 20 twen,twen, if you don’t know watch Friday. So here it is
5burpees bear crawl to mid parking lot,then 15 squats nur back. X3 20,20,20.. mosey back a few minutes left so we repeated the abs workout.
During our workout we talked about our 40 day challenge in Proverbs and Ecclesiastes I had chosen Proverbs 11/25 A generous person will prosper;whoever refreshes others will be refreshed. Talking with Montross and Medicine Woman we all felt this was a good verse that represents “Qjuice” the Q pours into the pax and somehow still has the juice to get thru the workout. All was discussed loosely of course but holds true in all you do. Be generous,help others.
Prayer request
Montross’s Aunt, those traveling and hunting (Folsom huntin squad).
Announcements
Mcadenville Christmas town 5k.
Happy thanksgiving everyone and remember if the toilet seat is warm you are not the first!
The Bed Pan is full!

Folsom 11/17/2018
One of the things about leading a workout is you never know how many may show up. Being that today was deer season opening day for rifles and Folsom men are famous for their love of the hunt, I wasn’t sure how many we would have today. When I arrive, I see a few regulars and then an awesome thing begins to happen. Hacksaw, who coaches the middle school wrestling team, has 8 or 9 of his wrestlers show up for this bootcamp style workout. No SA but 21 strong on this cold, crisp morning (Pockets had on a long sleeve shirt, for a while anyway) and here is how it went.

Disclaimer: I am not a professional. These are only suggestions. Do not get hurt. Modify as necessary.

Warmup:
5 burpees OYO, SSH IC x 10, Imperial Walkers IC x 10, Low Slow Squats IC x 10

Pledge

Mosey to Horse Track steps.

20 Dips, 20 Squats, 20 Merkins, Single Count then run a lap up and down steps then to the end to jump step up and return. 5 Sets! Those young guys were rolling pretty fast on these. Hacksaw was trying to get an on-looking dad out to join us but I’m not sure he ever joined.

Mosey back down to the Ampitheater for “Thankful 7’s”. 7 IC reps of each exercise, then a lap to the parking lot and back.
IC Merkins, Thankful for my Faith. I believe my faith has guided me away from so many dangers and towards the things I need to be doing.
IC Merkins, LBC’s. Lap. Thankful for my wife. She’s the best person I know.
IC Merkins, LBC’s, Squats. Lap. Thankful for my family.
IC Merkins, LBC’s, Squats, Hip Slappers. Lap. Thankful for my friends and how F3 has expanded that group.
IC Merkins, LBC’s, Squats, Hip Slappers, American Hammers, Monkey Humpers (kids giggling, not so close Slaw), Flutter Kicks. Lap. Running low on time so modify. Thankful for the USA. It is the greatest country in the world and I am thankful to be here and you should be too.

Mosey to the tennis court.
This was where I was going to do reducing time sprints with my phone’s Interval timer app and my Bluetooth speaker, but using my phone to read the Weinke had caused it to die. Q Fail… but we are still sprinting. Count off 1’s and 2’s. Half the teams go to the far end of the tennis courts and half stay here. Team 1 and 2 start when I say GO and run to the far end to tag a teammate who runs back and tags the next guy until everyone has run twice. I’m not sure who won but some of those old guys are pretty fast (I see you Oompa).

Announcements: Speed for Need at Christmastown 5K next Saturday begins at 6 p.m. Show up to run or volunteer. It will be an awesome time. Christmas Party at Keaish’s Dec. 15th.

Prayer Requests: Bed Pan’s wife, Friends with illnesses, Sly coming home.
COT

*Pleasure to lead Folsom today especially with the young ones there. I loved their enthusiasm and it is no wonder they have such a good team. Thanks to Hacksaw for inviting them and their parents for bringing them. Take time to be thankful for so many blessings!

3 HIMS didn’t let a cold rain discourage them from getting better this morning. The night before we had a one pax with his M at the hospital. Another pax with a nagging injury and yet another pax that had to go to the hospital in the wee hours of the morning  for his M’s mom. That knocked the available pax down athe least by 3. Hope all is well men we will be praying for you. Now for the Painlab inspired beat down which is a new style of workout to me.

Warmarama: SSH, Toy Soldiers, Gravel Pickers

Thang: Dips, Incline Merkins, Step ups, Derkins, then on your 6 for the core part of the routine. LBCs, American Hammers,Big Boys, Freddie Mercurys, and Sandy V’s.  All exercises X 10 OYO. Repeat these for the next 35 minutes.

We really started to feel the core work after a few sets and by the end it was a struggle to finish the core work. Great work by all but we’re not done yet. Makhtar  N’ Daiyes X10 IC, Peter Parkers X10 IC, Parker Peters X10 IC. Those were a real crowd pleaser after the core work. With just 30 seconds left 10 burpees  OYO.  Time.

Announcements: Christmas  Town 5K, half marathon Dec 22 ,Operation Sweet Tooth

Prayer Request: Allen Tate mother in law, Bed Pans M, each other

13 men resisted the fartsack and showed at Folsom to push the rock and get after it.  Sorry men for the delay in the Backblast, but better late than never.  With Veterans Day being the next weekend, and YHC having the Q this weekend, I wanted to choose a workout that would honor our Vets.  After searching online, I found two workouts that not only would bring the pain, but would  honor the Vets who made the ultimate sacrifice  in the service of our country.   I normally get pumped up when I have the Q, but this morning I was ready to get after it.

Warm-UP:

SSH, Grass Pickers

Mosey to the flag at entrance of Folsom.  50 LBCs while waiting on the six.  Once we all gather, pledge.

The Thang:

The first workout called is titled “Bert”. 

50 Burpees

400 Meter Run

100 Merkins

400 Meter Run

150 Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Lunges

400 Meter Run

100 Merkins

400 Meter Run

50 Burpees

We did modify this just a little.  We started with 25 Burpees at the beginning, and we were not able to complete the Burpees on the end, because of time running short and I really wanted to get in the 2nd workout.  This workout, “Bert”, honors U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania.  Cpl. Gettings died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.  Every quarter, Cpl. Gettings fellow Marines in Fox Company complete this special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.  Today we completed this workout in his honor.

Next workout called is the “Marine 16”.  This  workout consist of eight 2-minute AMRAPs in 16 minutes.

“Marine 16”

From 0:00-2:00

20 Meter Sprint then 16 Burpees (AMRAP both for 2 minutes)

From 2:00-4:00

20 Meter Sprint then 16 Merkins (AMRAP both for 2minutes)

From 4:00-6:00

20 Meter Sprint, 16 Squats (AMRAP both for 2 minutes)

From 6:00-8:00

20 Meter Sprint, 16 Mountain Climbers (AMRAP both for 2 minutes)

From 8:00-10:00

20 Meter Sprint, 16 SSH (AMRAP both for 2 minutes)

From 10:00-12:00

20 Meter Sprint, 16 Jump Lunges (AMRAP both for 2 minutes)

From 12:00-14:00

20 Meter Sprint, 16 High Knees (AMRAP both for 2 minutes)

From 14:00-16:00

20 Meter Sprint, 16 Tuck Jumps (AMRAP both for 2 minutes)

This one was definitely a challenge.  I think everyone was smoked after this one.  The,  “Marine 16”,  was created to honor the 16  fallen members of our military who were involved in a KC-130 crash in Mississippi on July 10, 2017.  The workout is based on the number 16 (16 minutes of continuous movements, 16 repetitions per set).

Mosey back to shovel flag.  22 Merkins for the Vets.  Time!

Announcements

Prayer Request

Nameorama

It was truly an honor to lead this workout today.  Sometimes we need to take the time to honor our Veterans who made the ultimate sacrifice.  It is the men and women like the ones we honored today, that served to protect our freedom to have things like F3.  We should all make it a point to never forget our Veterans, and to thank them for their service.

Sister Act

15 HIMs posted for a Pizza Man breakfast delivery.  I wasn’t sure how many would come out due to the highly anticipated VQ from Gold Digger at the Yank.  For those that posted I hope that you got your money worth even though it was JV.  Some PAX got in some EC and some rolled up right on time or maybe a little tardy.  With that being said it went like this:

Warm-up:

SSH

Don Q’s

Moroccan nightclubs and more Moroccan nightclubs until everyone is ready.

Now 10 burpees OYO, then 9, then 8, and so on until the PAX got to 1 but nope not 1, 10 burpees OYO.  Now with our hearts pumping let’s mosey.  We ran to the furthest parking lot for 11’s with Mike Tyson’s and WW1’s.  Good work men!!  Now let’s mosey to the entrance for Route 66 with Bobby Hurley’s.  Now with that complete YHC wanted to bring something my man Broke introduced to Midoriyama on Tuesday.  We moseyed to the tennis courts for Swiper.  It consists of partnering up…20 burpees, partner wheelbarrow, 100 merkins, and then the other partner wheelbarrow back.  Rinse and repeat with 200 LBCs and then 300 squats (All exercises were cumulative totals).  Time!!

Announcements:

Nov. 10th Convergence at the Yank and 3rd F event following.

Nov. 24th SFN Christmastown 5k…please come and support

Dec. 15th Christmas party at Quiche’s Casa

Great work by all this morning!! Congratulations to Montross for taking over Site Q at Folsom.

Until next time Pizza Man is OOOOOUUUTTTTT!!

20 showed at Folsom this morning.  Good crowd today, which had me pumped and ready to deliver the prepared beatdown.  I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team.  This dude is a real HIM and continues to spread the word about F3.  Awesome to have these young men out here.  This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become.  My goal today was to do my best to properly introduce them to an F3 beatdown.  Short disclaimer was given.

Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO

The Thang

Grab a coupon from Slaw’s truck and meet on the tennis court.   Everyone is to line up facing the length of the entire tennis courts with their block.  5 exercises are called:  Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters.   We started with 10 reps of each exercise.  Then run the length of 3 tennis courts and back to line.  The perform 9 reps of each exercise.  Then run the length of 3 tennis courts and back.  Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run.  This definitely was a challenge.  Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder.  Great seeing everyone push themselves on this one, but we aren’t finished yet.

Next the PAX were once again instructed to line back up on the line facing the tennis courts.  Dirty 11’s is the next called exercise.  This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises.  Yeah, I definitely made that confusing.  Anyways, we would use the length of 2 tennis courts.  Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position.  Yeah, they suck bad if you watch your form.  We would start with 10 Curls with your block on start line.  Then run, stopping halfway to perform 2 Plank Jack Merkins.  This is when you do a regular plank jack but you also go down to perform merkin at the same time.  Once 2 of these are completed continue to end point and do 1 Little Men In the Woods.   Go back to start stopping to do 2 Plank Jack Merkins on the way.  Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM.  Then 8 Curls, 2PJM, 3 LMITW, 2 PJM.  Continue this until numbers are flipped with 1 Curl and 10 LMITW.  I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it.  Took a minute for everyone to catch on, but everyone finally figured it out.  Good push men.

Next we had some time for some corner work.  We would utilize the entire tennis court facility for this.  First exercise used is Burpees.  Mosey to corner 1 and do 10 Burpees.  Then sprint, or give it all you had to corner 2 for 10 more Burpees.  Mosey to corner 3 and do 10 Burpees.  Then sprint again to last corner for 10 Burpees.   Repeat this but change the exercise.  Instead of Burpees we did 20 Jump Lunges at each corner.  Wanted to do more exercises, but time was running low.  Definitely smoked after this.

We grabbed our blocks and returned them to Slaw’s truck.   Had a little time left for some Mary and 5 Burpees OYO.  Time

Pledge

Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24

Prayer Request

Nameorama

As always it is an honor to lead you guys.

Sister Act

After a week and a half off from the gloom, YHC finally has his blood pressure under control and chest tightness to a minimum. For you younger folks out there, it sucks getting old. Ok, back to the real literature. I show up at Folsom all alone. My guess was that the regulars may be fartsack one due to how brutal my Q might just be. Negative, here come some headlights. Alright, 5:30 hits.

warmarama

SSH, Toy Soldiers, Hillbillies all x10 IC

Pledge

thang

Mosey to the flag pole for a little core work. Thought I’d save the legs for what was about to come. On the 6. LBCs, Flutter Kicks, American Hammers, Sandy Vs all x10 IC. Recover…..mosey on across the road to Walmart. Not sure if a few PAX even looked both ways before crossing, but one driver passing seemed a little upset due to the pack lazily running across. We hit the parking lot entrance and here comes a freakin coyote…….wait, no it’s just a stray dog. It must not have been interested cause it kept on its path. Continue around the back to end up st “The Hill.” Yes, it’s been a while. Q calls Triple Nickel. Mike Tyson’s x5 on the curb, Nur up the hill, 5 burpees at the top. Rinse and repeat 5 times. Before finishing, we hear a voice in a distance, “Weasel!” We look up and see a fella with a flashlight yelling for his dog. Our guess was the dog we saw was the fugitive. We nicely holler, “we saw it on the other side of the lot!” Quickly and harshly, he yells back, “WHAT OTHER SIDE? “HELP ME OUT!” We not so politely responded. I mean damn, even an ole Lowell boy knew what that statement had meant. Ok, that dude continued looking for Weasel while we finished the nickel. Crap, here he comes again, “YOU SEEN HER?” We say no. He continues to walk forward. He quickly realizes that he’s walking up on some HIMS. He quickly changed tone. “My dog for 11 years, I gotta find her. Sorry for being so rude earlier. I just want to find her.” Ok, drama over, PAX get on the wall for a wave of hip slappers. All BTTW while each PAX perform 5. Recover, plank it up facing the wall for Dirty HangUps x10 IC. Fellowship mosey a little then head to cross the road again. We hear the poor guy yelling still for the dog so we run up towards him and again he asked if we’ve seen it. Again, we say no and continue our mosey back toward start. Stop at random street light for 10 Merkins IC. Mosey back to start and finishing up with Route 66 with Bobby Hurley’s back to the flag. 22 for the vets. Time is up.

ChristmasTown 5k(full now)

prayer requests lifted up.

Honor to Q and be a part of this AO and Region. I’ve visited other regions, but haven’t really witnessed the bonds that Gastonia seems to have. Of course, a couple posts may not be enough to observe. Anyway, I appreciate you Men and the trash talk helps keep me out there.