Tag: Folsom (Page 37 of 55)

It was a great to post at Folsom for the summertime monthly 2.0 friendly workout. With 50+ PAX in May how many would show today? The number was 30 with most 2.0’s under that age of 10. Gumby’s 2.0 was sporting an F3 shirt. #Legit
Roscoe was passed in traffic (again) on the way to Folsom by lead foot Tool Time. He truly leads the way. After a late night at the F3 Dad’s event last night at the Grizzlies game, I had to wake up Little Caesar this morning to go post but he was excited and ready to get after it. That enthusiasm unfortunately didn’t last the entire workout as several encouraging PAX (Swimmer, Dolph) tried to prod him along. He wasn’t alone among the 2.0’s in taking some time to do “you versus you” and losing the battle!
The Nantan Tool Time opened up the workout by warming us up after proclaiming that he was the craziest PAX in the Gashouse and subjecting us to SSH, Don Quiotes, Moroccan Nightclubs, and he also tried to break Dolph with jump squats. That is a theme lately with HIPAA devoting the weeks Q at the Goat to try to “break Dolph”. Here is a hint guys, trying to break Dolph is like pushing the Rock. It won’t move but you shouldn’t stop trying.
Tool Time turned it over to YHC (Roscoe) and we headed to the tennis courts. We moseyed to the far side where there was actually some shade. We started out by continuing our war up with some dad squats while carrying our 2.0’s on our backs. Next, we did a little Karaoke across the courts and then back. Then we hit each court and alternated SSH and Mountain Climbers then ran back, followed by squats and Flutter kicks and back. For those that haven’t posted to Folsom, they basically have 95 fenced in tennis courts. I hear the locals call it hell in a cell.
We got back on the end line for some Dora 1,2,3. 100 Merkins, 200 Squats, and 300 LBC’s. Instead of running across all the courts we ran to the second light pole and back. My partner made a habit of walking back to “give me more time”. It was awesome.
YHC then turned it over to Dolph.

I asked for a count off and we had 28. I then asked the Pax to form 2 lines of 14 and Indian Run from the tennis courts to the small parking lot at the baseball fields. Dijion and I stopped at the parking lot early to write some exercises in 10 of the 22 spaces. Once all the pax arrived at the parking lot the instructions were given. 2-3 pax per space and perform indicated exercise that was in that space. Once complete with exercise run a lap around lot to the right and advance to next space and repeat. The exercises were
LBC’s x 10
SSH x 10
Mericans x 5
Flutterkicks x 10
Squats x 10
CDD x 5
Mountain x 10
Lunges x 10
French Fries x 10
Burpees x 5
Once the pax returned to the space where they had started, we did a slow mosey to the amphitheater. All pax were instructed to grab some wall for 7 Dips IC. Next was the plank and run. All pax plank up at the base of the stage in a line. Pax at each end of the line run 25 yrds up hill and back and return to plank. Next pax goes and so on. Time. Nice work by all 2.0’s and Dads. Thanks Sparky for opportunity to lead. Mosey back to the flag for the pledge. Thanks to BedPan for bringing the flag so we didn’t have to mosey to the front of the park.  COT; Namorama, Welcome FNG, Pizza The Hut!!

Announcements: HAPPY FATHERS DAY WEEKEND! Next Friday at First Presbyterian 3rd F event. Saturday Grandfather Mountain Hike.
Monk is doing a great job leading the Whetstone effort. This is a mentoring program designed to place blades (mentees) with Stones (Mentors). This is an exciting thing for our region. If you haven’t filled out the form to be part of the WHETSTONE, click below:
https://f3nation.us11.list-manage.com/track/click?u=6c12d9c9072bc7204db3dc6c9&id=c63172a96c&e=8b69646070
Prayers for Fathers, Families, and Sly, serving our country in Afghanistan.
Kudos to Sparky for the idea to host a monthly 2.0 friendly workout at Folsom. Next week there is F3 Royalty and Gashouse forefather CSpan coming to guest Q. #HIM
Always a pleasure to lead especially with a #HIM like Dolph. His 2.0 is a chip off the old block!

Moleskin; ToolTime got things started with the warmup and threw in 45 MNC’s, those hurt! Roscoe brought the pain in cage of courts for sure. It is good to see the 2.0’s push themselves, they definitely got the oppurtunity today. #DRP!!! 2.0’s are quick to say I can’t, but with a little push and encouragement or challenge they see that really can finish strong. Aflac was ahead of me on the tennis courts and I told him I was going to catch him and he was not going to let happen. Hersey was walking to the COT from the amphitheater and with a little encouragement, she picked up the cadence and finished strong.

BOM; Roscoe took is out! #TClaps to all!!!

I showed up to early since this was my first weekday post at Folsom.  I left home a little early because YHC did not know how long it would take to get there from Belmont.  I showed up  around 5:10 a.m. with a grayish looking SUV already in the parking lot. YHC was on alert since it was not a white pick up truck.  Come to find out it was Huckleberry.  Myth #1 busted “All the guys that post at Folsom have a white pickup truck with large tires”.  Roadie shows up and jumps out of his truck with American Flag shorts for flag day.  I knew there would be at least one.   The PAX began to show up as Roadie, Huck, and I visited.  They were letting me know that it is hard to know just how many would show up, but they were sure Medicine Women would not show since he was not there already.  The clock struck 5:30 a.m., so it was time to serve up a beat down.

There were no FNGs, Huck thought he may have one, but not today.  I gave the disclaimer then got started.

Warm Up:

20 SSH IC

10 Merkins IC  As we are recovering Sparky is coming in hot.  Myth #2 confirmed Sparky’s workout starts at 5:35 a.m.  Moroccan Night Clubs until he gets out of the truck. The PAX also let me know that he lives the closes to Folsom then the other PAX.  SMH

5 Burpees OYO for the train.  I had these programmed in the workout, so we stuck to just 5.  (Roadie does not like burpees) Plus I knew we had not seen the last of the burpees in this workout.

15 Squats IC

The Thang

Mosey to the lower parking lot near the pond for BLIMPS

Burpees  10

Lunges     25 each leg  At this point we see massive head lights coming down the road.  YHC thought is was Peterbuilt truck, but I was wrong is was Medicine Women coming in on fire.

Imperial Walkers  25 each side

Merkins    25

Plank Jacks   25

Squats     25

In between each set we ran down to the light and back.  Once completed 50 LBC for the 6.

Mosey back up the hill, once out of the parking lot we ran backwards up the hill until we were closer to the tennis courts.  Mosey on to the tennis court where we did the Turtle run (Bear Crawl Indian run) down to the far side of the tennis court.

Next up Triple Nickle

5 dive bombers run down to second light on tennis court then 5 burpees  rinse and repeat 5 times.  YHC reminded everyone that it is you versus you since dive bombers can be tough on shoulders. With time running down there was just enough time for 2 rounds of Tabata.

Tabata: 20 seconds of work and 10 seconds of rest of the following exercises

Set 1

Jump Squats

Merkins

Burpees

LBC

Jump Squats

Merkins

Burpees

LBC

Once complete mosey around all of the tennis courts.  Set 2 of Tabata was the same, but Omaha Burpees for American Hammers. During the second set Huck shoulder gave out on him.  He insisted the PAX finish the workout, even through he was in severe pain.  He even finished the last mosey around the tennis court.  Way to push through Huck.  You are a bad man.

Mosey back to the start where YHC called time.  Medicine Women ran to his truck to get American Flag.

Pledge

Announcements: F3 Dads at Grizzlies game tomorrow at 7pm, Folsom 2.0 workout on Saturday morning, GoRuck Light event July 22nd

Prayer request: Bed Pan’s M, Huck’s shoulder, and others lifted up the YHC cannot remember.

Thanks for the opportunity to lead men. The mumble chatter was strong just like other backblast I have read.   I plan to make it out again.  I already feel right I home with my white pickup truck.  I can now purchase a Folsom shirt the next time we put in an order.  Thanks for the push.  Until next time. Keep pushing the rock.

Boudin

On YHC’s VQ at Folsom 9 other HIMs showed for action. It was a beautiful, coolish morning to push the rock. As stragglers were trickling in, 5:30 happened so we got to it. I think I said a disclaimer.

Warm Up

Goofballs x 15IC (several didn’t know)

Don Quixotes x 15IC

Dying Cockroaches x 15IC

Monkey Humpers x 15IC

It’s hard to beat getting the blood pumping with great music playing along. Of course YHC came prepared with his trusty black box ready to make it happen. On tap was House of Pain’s aptly named “Jump Around”.  PAX would run in place and every time he says “Jump Around” do a jump squat. It really got going at the end!

Next up, Bear Crawl Ring of Fire! The PAX would bear crawl around the tennis net until the Q calls for recover. We made 3 laps total. At the end, hold plank while each takes a turn doing 10 Merkins. We made 2 rounds of this before we called it.

On tap for the black box is some Bring Sally Up. You know how it goes. Up, down, burn those abs!

Follow that with a  mosey up to the flag pole at the front of the park for the Pledge of Allegiance, then mosey back.

Once back to the tennis courts and partner up for Doracides! Yes, its the brutal, constant movement routine that keeps giving the pain. While partner one does suicide runs to the two light poles and the other end fence, partner does the exercise then switch up for cumulative reps of:

• 100 CDDs
• 200 Squats
• 300 LBCs
• 400 Air Presses

This one really got the blood pumping! Love it. Time’s up.

Announcements: 2nd F kayaking from Goat Island Saturday the 16th, others

Prayer Requests: the Self family, Bedpan’s sister in law, Def Leppard’s son, Abba’s shoulder recovery, Montross’ hip dysplacia

Thanks for the opportunity to lead at this active, awesome AO men. Keep up the energy and great things will continue to happen. I already look forward to the next time I get to lead or participate here in the northern part of our region. AYE!!!

12 Men came out as Gastone to the reins of Folsom for the morning.

The Thang:

Pledge

(On my count)

40 SSH, 20 Carolina Dry Dock, 30 Imperial Walkers, 20 Wide Arm Merkins, 20 Mountain Climbers, 10 Diamonds.

Mosey up the road to the split in the road or what I will call is a road Triangle.

Position A, Everyone plank and once all were down we began. 20, 3 count to elbows and back up. (This is the exact location that we first might have hear a whimper of arm pain) 50 Monkey Humper’s, Backwards down the hill to location B of the triangle. 50 Squats. Lunge up the hill to Location C for 30 Mountain Climbers on count. Karaoke back to Location A.

A, 50 Monkey Humper’s. Backwards down the hill. B. 50 Squats. Lunge to C for 30 Sumo Squats. Karaoke to A.

A, 50 Gorilla Humper’s, Backwards down the hill. B 50 Squats. Lunge Backwards up the hill. 30 Sumo Squats I think. (Someone mentioned that this was a leg day, but we are just getting started)

Mosey towards the Tennis courts but stop at sidewalk on the way.

Jack Webb’s up to 7 and then back down.

Mosey on to the Tennis Courts.

Balls to the wall with a tiny speech before hand. We held it for 45 seconds.

Back up on the wall but this time we did shoulder taps to 20, on my count.

20 CCD’s on my count

20 Wide Arm’s on my count.

10 Diamonds on my count.

6 Minutes of Mary.

40 Flutters on my count

50 LBC’s

30 Flutters

30 American Hammer’s.

Mosey back tot he start.

40 SSH

The Moleskin:

Folsom, keep on creating a special atmosphere and doing what all of you do at this location. We had a little chatter today but generally quiet. I gave a little words of encouragement at the end on a friend of mine named Snoop and the first time I ran with him. Basically, he checked me on a few things and they were all correct of him to check me on. So it is an example and is mentioned throughout F3 in examples of Iron Sharpens Iron and other people saying leave no man the way your found them. We all in my opinion need each other, in good and bad times. and we need people to check us.

Volt, Pointed out I had 2 different shoes on. Get ready in the dark and this is what happens. Ha.

Everyone worked hard, and I really enjoy travelling to take on the Q at your location. Even if Roadie was scared to come to my Q.

Gastone, Out!

Warm Up

20ic SSH IC
15ic Don Q’s IC
100 Moroccan Night Clubs IC

Mosey to the Flag for the Pledge

The Thang:
this is one of my favorite Brownstreak workouts.  The Vern It’s easy to follow and steady pace…Modified a little to help with YHC injury.

30 CDD’s IC
Mosey 1 Lap
20 dips IC
Mosey 1 Lap
25 Merkins
Mosey
30LBC’s IC
Mosey
REPEATO x1

With our Mosey’s we had almost 4 miles total for the day! While waiting on the six after each lap we would plank or some other exercise ….all Pax pushed except maybe Sister Act….he was upset that YHC had us running through wet grass…so YHC decided during a couple of the laps we would do some LBC’s and well…let’s just say stop drop and rolls…in the wet grass…after each lap we did various exercises as we waiting on the six to return…TClaps to Volt for pushing through all the running! And Tclaps to Gold Digger for grabbing the six throughout the beat down.

Announcements: 2.0 Friendly workout at Folsom June 16^th, Convergence June 9^th at Midoriyama 7:am start…Q school will be provided throughout the workout …

COT

YHC spoke about our Heart according to the Biblical meaning. ( our true self ). And the fact that if you know Him as Lord and Savior your heart is good. That we should Always be treating the unseen world as more important than the seen. Let the reflected Glory of God shine in you men ….this will cause people to pause and ask you why you are so joyful. Stay connected to the Sky Q for without him you will wither and dry quickly..

Prayer Requests: the Self Family, Pax dealing with loss of family, IR PAX,

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

It was an honor to lead today men!

ToolTime