Tag: Folsom (Page 39 of 55)

YHC pulled into Folsom about 15 minutes early to find the parking lot empty. Not sure if the Wednesday Run Ruck  was going to keep a few HIMS from posting this morning.  By the time YHC got parked the others started rolling in one by one. All total 9 HIMS showed in the gloom for a beatdown.

YHC was told the night before on the Folsom chat that there were 2 strong FNG’s that showed this week and that YHC should give them a beatdown that they won’t forget. (thanks Montross) 5:30 is here time to breakup the mumble chatter.

Warmarama:

Moroccan Nightclubs till everone gets in the circle ,

10 Burpees OYO        Way to push AT

SSH x1

Thang:

Mosey to the flag, say the pledge and 22 Merkins for the vets.  Mosey again to Sparky’s Lot for Wolverine Burpee/Long Jumps to the end. Mosey, sometime during the mosey  YHC overheard Pastor Clever say something about he was told to park at the tennis courts and he thought that we would be working out on the courts. Who was YHC to decline a new PAX the joy of what tennis courts really should be used for?

YHC called for some B.O.M.B.S. As the exercises were called out YHC was also called out by the spelling nazi (Huckleberry) and was asked how YHC spelled B.O.M.B.S with those exercises. Oh well I’m the Q I can spell it how I like! Time for some B.B.M.S.L

Partner up, YHC was odd man out so I did my sets with Montross and Pastor Clever.

50 Burpees

100 Big Boys

150 Merkins

200 Squats

250 LBCs   Just for you Huck

The PAX went to work and finished these with 3 minutes to go on the clock. Mosey back to start.

Prayer Request: AT’s mother in law, Roadie’s niece, Sparky’s M with end of school year stuff, YHC’s father in law, each other and our 2.0’s.

Announcements: Warrior Dash, Memorial Day Murph and 5K,  2.0 friendly workout 5-19-18, 07:00-08:00 at Folsom with something planned for the ones without 2.0s. Bring the 2.0 and have a great time of 1st and 2nd F.

BOM: YHC takes us out.

Moleskin:  Strong work from everyone today. YHC is really glad he had the Q today, didn’t really want to get out of the fartsack, but the PAX make it worth it and give back tenfold . It’s funny how  you think you are giving to the PAX but YHC is really getting the blessing from it.  Thank’s for the push Pastor Clever, only your second time posting and you are pushing hard. Gravity is getting better and better.  Volt is consistently there, Huck, Roadie posting 2 adays and 6 days a week, Medicine Woman doing EC and running with his 2.0 . Great to see every HIM at Folsom pushing hard.

If you haven’t had a chance to get out to Folsom come on out and get your beatdown and coffeerama Saturday 06:30-07:30. Montross with the Q.

It was a blessing and honor to lead today.

With the weather warming up and this 40 day challenge going strong 9 HIM’s showed up for some fun times at Folsom this morning. Mumble chatter was going before we even begin, forgot to mention we have an FNG welcome Pale Rider. 530 time to start gave my I’m not a professional you vs you speech and we began.

The thang!
20 ssh
20 side leg raises (aka swan kickers) shout out AT!
20 alt arm raises, this got the mumble to a rumble since the knees were getting dirty.
20 windshield wipers
Mosey to the flag!
Say the pledge
10 merkins
20 mountain climbers
25 lbcs
25 sandy v’s
25 seconds plank some guys jumped up so we did them again.
Mosey
Sparky’s parking lot!
25 seal jumps
Lung to middle of lot
10 Bobby Hurley’s
Lung to the end
15 merkins
Lunge back to middle
25 lbfc
Lunge
50 lbcs
Mosey to the shelter
20 dips
20 bicycle crunches
20 dips
20 leg raises
Rinse and repeat
Mosey back to the beginning and we did 22 for the vets!

Moleskin:
I had a plan to talk about leadership or some manliness quote at each stop,but life kept me busy and did not have any quotes ready. Well the sky Q kicked in this morning on the radio pulling into Folsom talking about our spiritual gifts. So I challenged the men to think of their gifts that they could bestow on others. F3 has given us so much and continues to give us friendship, guidance from others and a bunch of other cool stuff I could list for days. As a country we have more gifts than we could imagine we are all truly blessed in one way or another! Remind yourself of how someone has given to you and take an opportunity to give to someone else. Our spiritual gifts can be stronger just like our body’s if we choose to exercise them!

Announcements: 5k, or the Murph on Memorial Day.
Prayer request: always praying for each other, personal request, our country, military, and our families. Special prayers for nurses and teachers this week as we celebrate those who help others.
Welcome to the jail cell our new FNG Pale Rider.
The Bedpan is full..

YHC  showed up this morning with 2 PAX waiting for the beatdown, just after I arrived 7 more showed up and even Sparky was on time. Just barely though.  Enough chatter about tiny sacks and who’s going to get the Iron Skillet this month, it’s time to go.

Warmarama:  SSH, Hillbillys, Gravel Pickers x10 IC

Thang:  Let’s mosey to the flag, some mumble chatter in the PAX about the flag being right there. Where?YHC doesn’t know what Medicine Woman is talking about.  Get to the flag but not before Montross pulls a Sparky near the finish and sneaks past us to get there first. ( YHC will be ready next time)

YHC picks up the 6 as the others plank. Hank has gout in his knee and Huck is right there with him(no man left behind). Tclaps to Hank for even posting with his knee hurting as bad as it was. Say the Pledge and on your 6.

Big Boys x20 IC

LBC’s x20 IC

French Hammers were recommended by Huck, YHC squashed that with a set of American Hammers x20 IC

Seems like another ab exercise was done x20 IC that YHC can’t remember at the moment.

Mosey to the lot that YHC has dubbed Sparky’s Lot, he say’s bad things happen at this lot and I think he is on to something.

Burpee Long Jumps across the lot.

Lunge – Angle Grinder back to start.

Mosey to the lot at the shelters and plank while YHC picks up the 6. YHC calls Dirty 11’s (thanks Sparky) Wide Arm Merkins at the bottom 2 burpees in the middle and Star Jumps at the top.  The PAX make it halfway through before time is called and we mosey back to start.

The PAX led Mary, Medicine Woman with Dying Cockroaches Bedpan called the monthly challenge exercise  and YHC called on Gravity to call an exercise, Merkins IC. Time.  Good work men!

COT: Memorial Day 5k or Murph if you are in town. Warrior Dash first of June, couple PAX already signed up for the 09:00 time.

Prayer Request: Each other, Allen Tate’s mother in law.

BOM: YHC took us out.

Moleskin: The mumble chatter was strong this morning as the PAX were ready to go! The Folsom men are pushing hard and several posting 2 adays, hitting the Coconut Horse rucking and running, and many doing EC before the workout and at home. Tclaps to everyone! Proud to call Folsom my home AO.

Thanks for the push, was an honor and privilege to lead this morning.

Last week the site Q at Folsom caught a lot of slack from the Folsom pax on the Good ole  GroupMe chat! So, I reminded the pax that I had the Q on Tuesday, go ahead and get it all out of your system,  because come Tuesday you want be able to pick up your phone! I tried to deliver!

Pulling in at Folsom, it was a good site to see! Medicine Woman getting his Ruck on! And the parking lot was pretty full for a Tuesday! 530 hits!

10 burpees oyo! Mumble chatter already!

Lets mosey, to the flag, pledge, mosey back to the “trucks”! Grab a Block!

20 to 1! If you put your block down during the the WO, that will cost you 5 burpees OYO!

20 squats

20 shoulder press

20 curls

20 triceps

then 19 each, 18 each, 17 each, you get the picture! Somewhere around the 16 rep mark, the burpees started for some of the pax! All of the Folsom pax pushed hard, hats off to Hank! I think that guy is a machine! Lots and lots of mumble chatter during this, I think some did burpees, to get a break from the blocks, weird?

5 minutes left, we have time for one more mosey!

Im very proud of these Folsom men, they are a solid group of HIMs, and I am blessed to be a part of!

Announcements: warrior dash, beginning of June, Memorial Day 5k, Memorial Day Murph! Adding a run/ruck day at Folsom on Wednesday

Prayer request: some unspoken, Allen Tate’s mother in law, Bedpans son, each other and families!

Thanks men, for letting me lead! See you in the gloom!

Sparky asked for a Folsom Saturday Q and I agreed. The Folsom guys have been really pushing the rock lately so you can’t bring a substandard weinke or the mumblechatter could turn ugly. I arrive around 6:25 and see a big group which is always what you want to see. 18 HIM’s ready to get after it. I like to keep it moving so let’s get started!

Warm Up SSH x 10 IC, Hillbillies x 10 IC, Mosey to the Flag near the road, Pledge, Low Slow Squats x 10 IC, Penguins x 10 IC

Mosey to the pond with the new Pier, can’t because there are fishermen already there, so keep moseying to the large parking lot near the softball field. This was going to be Wilt Chamberlains (100) but YHC “Omaha”ed (is that a word) to 53 (some old guy’s age) but IC so ’twas not easy. LBC’s x 53 IC run back to parking lot near pond and return. Squats IC x 53, run to end parking lot. Flutter Kicks x  53 IC, run to the end of the parking and return. Lunges back to the parking lot entrance. Somewhere in here, while I am trying to catch my breath, we discussed today’s topic, Discipline. I shared the story of my wife’s friend who is a doctor who told her one time that she was never the smartest in any of her schools but she was very disciplined to become a doctor. I read from Navy Seal Jocko Willink’s book, Discipline Equals Freedom. “Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when you are counting on motivation to get your goals accomplished – you will likely fall short. So, don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline. You know what you have to do. So. Make yourself do it. You do that with Discipline.” Roscoe added “If you don’t feel like posting, go anyway and let the guys pull you through that day. Be disciplined to show up.” Aye!

Mosey back to the playground for a Def Leppard Six Pack. 5 pull ups, 1 CDD. 4 pull ups 2 CDD’s, 3 pull ups, 3 CDD’s, 2 pull ups, 4 CDD’s, 1 pullup, 5 CDD’s. If you must know I am infamous for my CDD form and 5 pull ups is about all I can do at a time. Sister Act had to leave to go to yet another Dance competition about this time. He is kinda group text famous for his outfits and makeup. Ask a Folsom guy, they can show you.

Mosey to the tennis courts for Red Barchetta. After consulting with several music experts (Roscoe, Short Sale and Whoopee) it was decided this is pronounced with a “sh”. I borrowed this from a (noted Rush fan Whoopee) Q a while back. Sprint the length of the tennis courts then 100 SSH (my calves), run back to start and wait on the six. Sprint 75 yards (4 courts) do 75 Mountain Climbers, run back to the start. Sprint 50 yards (3 Courts) 50 LBC’s and run back to the start. Sprint 25 yards (2 Courts) do 25 Merkins. Sprint 10 yards (1 court) 10 burpees, run back to the start.

Stay on the tennis courts and count off  by 1’s and 2’s. 1’s on one side of the nets and 2’s on the other for Wojo’s Sprint Relay. We had 2 teams of 8, 4 stay on this end and 4 to the other end for each team. When I say go, the first guy for each team here sprints to the other end and then the next guy on his team goes to see which team finishes first. Now, when I say these guys got after it, I mean they got after it. Several of these guys (we checked on Strava) were in the 3 to 4 minute/mile pace range and the race was close and hopefully no one was hurt. Every Single Man was pushing with all they had and it was great to see! Gumby’s legs looked like a cartoon they were going so fast!

Like I said, I like to include a lot in my Q’s so a few minutes left. Time for some Frisbee Rules Football on the tennis courts. This was supposed to be in our parking lot near the pier but no time today. Too many guys in a too small space but touchdowns were scored and touchdowns were dropped. Mosey back to the flag.

More on discipline from Jocko. “It happens in the darkness of the early morning. In solitude. Where I try. And I try. And I try again. With everything I have, to be the best that I can possibly be. Better than I was yesterday. Better than people thought I could be. Better than I thought I could be. Faster and Stronger and smarter. And claim one victory that no one can ever take away from me. Ever. A victory that is earned every single day. A victory achieved because: I will not stop.”

The Darkness

“The sun doesn’t shine every day. The storms will come. There are times when the nights will be long and dark and you will be alone. There will be times when the darkness seems to consume everything. But don’t let it consume you. Don’t let it consume you. Even in the darkest times. Even in the strongest storms. Even when the sun is blotted out and the world is falling apart. The Darkness cannot extinguish your light. You. Your WILL. Your determination. No matter what is happening – no matter how hard the fight is. As long as you keep fighting – you win. Only surrender is defeat. Only quitting is the end. Because the Darkness only wins if you let it. Do not let the Darkness win. Fight. Fight on. To fight against the Darkness is to win. Fight on.”

Announcements: Speed for Need has a race on May 28th in Charlotte. Folsom will be having a 2.0 friendly workout once per month during summer months on Saturday at 7:00 am. Roscoe announced the 40 day Challenge Part Deux. Whoopee asked us to help keep each other accountable.

Prayer Requests: Breaker Breaker’s friend battling cancer and his aunt, JK2’s dad, every guy has unspoken prayer concerns.

COT: Sparky with his 2.0’s joined us and took us out in prayer. Coffeeteria at Country Kitchen.

*Thanks to all the guys who posted today. It means so much to the Q to have a large group. Thanks to Pizza Man and Slaw and anyone else who picked up the six. That is an important part of our workouts. Thanks to Whoopee and Roscoe for their encouraging words. Thanks to Huckleberry for being so honest and an inspiration to me. Thanks to the Folsom regulars Roadie, Medicine Woman, Volt, Montross, Gumby and Sparky for showing me and us all how to keep pushing. To be honest, I didn’t feel great today. I was tired and sore from posting Thursday and Friday and had a late night but the group pulled me through today as they have many times!

17 Strong showed for a cool Saturday morning at Folsom.  It’s been a month or so since my last Q.  Last weekend at the Community Foundation Run, Sparky put it out there that he needed a Q for Saturday.  I gave him the all too common response of, “I might be able to Q, let me check and I’ll get back to you”.  A little later that day it was posted on the F3Folsom GroupMe that I was the Q next Saturday.  FYI, the F3Folsom GroupMe is highly entertaining and addictive, so be careful!  It was at this point that I realized I was the Q, so I needed to start planning.  I also made a mental note to watch how I say things, in the future, to the site Q.  This push to lead again is exactly what I needed.  Through the week, I am working out of state in Kentucky the last couple months.  So I could have easily turned down the opportunity and gave an excuse that I didn’t have the time.  Thanks for the push Sparky!  With YHC missing the weekday workouts because of work,  I really look forward to the weekend workouts.  Now being assigned the Q,  I knew that I needed to deliver.  There was talk of some long lost PAX showing up,  so I was anticipating a good turnout.  I was pumped about the workout and was able to get in some EC with Slaw befoehand.  With it getting closer to time, and the PAX starting to roll in, here comes Sparky.  At this point I thought we were late on the start time.  Everyone was impressed, Sparky is 5 minutes early, gonna be a good day.  6:30 hits, lets roll, No FNG.

Warm-UP:

Morrocan Nightclubs – which seem like forever, thanks Blart

SSH,  Hillbillies,  Grass Pickers  all x 15IC

Mosey to flag pole,  Pledge, mosey back to parking lot

The Thang:

Coupon time!  Each PAX are instructed to grab a coupon from Slaw or Sparkys truck, and head up to the tennis courts.  Quick count off and partner up.  4 coupon exercises were called:  100 Triceps extension, 150 LBCs w/ block extension, 200 curls, 250 Thrusters(squat to overhead press).  Each team of 2 PAX work together to reach the cumulative rep of each exercise.

1.  P1 does Triceps, P2 runs width of 1 tennis court and back while carrying coupon. Flapjack until reps complete
2. P1 does LBCs w/ coupon, P2 runs width of 2 tennis courts while carrying coupon. Flapjack until reps complete
3. P1 does Curls, P2 runs width 3 tennis courts w/ coupon, Flapjack until reps complete
4. P1 does Thrusters, P2 runs width 4 tennis courts w/ coupon, Flapjack until reps complete.

Obviously in the development of my weinke , the exercises and # of reps look great.  You want to give the PAX their $ worth.  Then reality set in.  It’s been a while since I’ve done Thrusters, and this one had to be modified drastically to 100 reps per team.  Mumble Chatter was pretty high at this point, questioning the sanity of the Q.

Next on the list is one of YHC favorites!  11s performed on the tennis courts.  Folsom has 6 tennis courts, so might as well take advantage of the space.  PAX were told to stay with their partner.  Exercises called are Burpees and Booyah Merkins(partner hand-slap merkin).  Slaw was pumped as this point.  Started with 10 Burpees at the start line and 1 Booyah Merkin on the far end.  P1 and P2 will alternate carrying a coupon on the mosey between exercises.  Carrying a coupon for that distance repeatedly is definitely a challenge.  So I instructed the PAX that on each return trip down to do the Booyah Merkins to shorten the mosey an out of bounds line each time.  We ended with 1 Burpee and 10 Booyah Merkins on the same side.

With time running low, lets get in some mary.  I think the exercises called were Flutter Kicks, American Hammers, LBCs, and Dying Cockroaches.   Time.

COT:

Annoucements

Prayer Request

Name-o-rama

Moleskin:

It was an honor to lead today.  Sometimes we all just need that extra push.  Keep posting!!  You never know how much of an impact you may have on your fellow F3 brother.  I know personally that the consistency of other PAX is what motivates me to continue to push the Rock.  Thanks again for allowing me the opportunity to lead, it was a pleasure!

Sister Act