Tag: Folsom (Page 42 of 55)

The good thing about Qing two workouts at different places close together is you can just reuse the previous workout. That’s what 6 PAX at Folsom got this morning. Midoriyama’s Thursday workout. It seemed pretty good so why not! Of course my legs regretted it the 2nd NUR up the hill but hey that’s getting better right?

Warmup:

SSH x 15ic It’s so cold! Let’s mosey and see if that helps.

Mosey to the flag at the entrance for the pledge

The Thang:

Merkin work-5ic, 5ic with right arm out, repeat with the left, 5ic diamonds

Mosey across the street and around Walmart to the hill

11’s-WWI at the bottom and Bobby Hurley’s at the top. NUR up the hill

Mosey back down to the stage for prison workout. As we started the loud speaker came on at the prison. May have been a jail break? Wall sits/dips, Wall sits/Merkins, BTTW/partner runs, Wall sit/10 squat jumps(read previous workout).

Mosey back to the flag.

COT:

Announcements-Forge Wednesday nights at 6:30, Rooster 1/20

Prayer Request-Each other, Roadie’s family

Moleskin:

Great job everyone for posting this morning. Getting uncomfortable is what makes us better and man was it uncomfortable this morning! Volt talked like 3 times so that was cool. Sparky wasn’t there even though he told me he would be. We even waited to start a few minutes late expecting him at his usual 3 minutes late. 4 for breakfast. I got the waffle but it doesn’t compare to the pancake. We still have the Ghost flag.

YHC pulled in a little early this morning and was unsure who would post in the chill today. Volt did commit last night on the Folsom chat so YHC knew we had at least one with me in the cold. YHC decided to improvise a balaclava with and old bandana i had laying around. Volt shows up this morning with new workout pants, I’m sure that he has never posted in pants before this morning.  Sparky shows and said he broke out his wool socks and was glad he did. 05:30 hit so let’s get moving so we can stay warm.

Warmup :

15 SSH

15 Hillbillys

10 Gravel Pickers

Thang:

Mosey to the flag for the pledge, then hit the parking lot across the entrance road for some curb work.  10 merkins at start and going up 10 at every curb with a return to start after each exercise ending at 40 on the last curb. Next exercise was LBCs and finally Squats. With a lap around the parking lot to finish.

Mosey to the parking lot at the turd shack for some Bear Crawls with 2 merkins on every third line, then hit the turd shack for 3 sets of donkey kicks and Freddie Mercurys X20 OYO. Mosey the long way back to start.

Announcement’s: Joe Davis Run

Prayer Requests: Each other, our kids, and sick loved ones.

YHC took us out.

Strong work from Volt and Sparky this morning, Sorry but YHC wasn’t feeling great today so it was somewhat of a light workout. Thanks for the opportunity to lead today, always an honor to do so.

YHC picked up the Q after Roadie had to “work”  something in his text last night about laying pipe. Not YHC’s place to judge but #ifeelgoodafterlayingpipe. Anyway 5 Pax showed up for a Tuesday morning impromptu beatdown.

Warmarama:

10 SSH, a little mumble chatter about the low number of SSH’s. Just wait there are more coming. 10 Gravel Pickers, and 10 Hillbillys.

Thang:

Let’s mosey, we started up the hill toward the entrance and some more mumble chatter about the shovel flag being at the start and there was no reason to mosey to the entrance. YHC played dumb and wondered what Medicine Woman was talking about. Get to the flag and pledge and put our 22 merkins in for the Vets. Next on your 6 for 15 or 20 LBCs IC. YHC is having a brainfart, more on that later.  recover, lets mosey.

Mosey around the long way to the bottom parking lot for a Rush song themed workout according to the exicon.

Start at the bottom of parking lot run to the top for 100 SSH, run back to start then run back to top for 75 Mountain  Climbers.  This is when YHC crop dusted the pax and Blart with his keen sense of smell figured out whatYHC had for dinner last night, road kill and chili beans RK&CB. We all had a good time with that one as it lingered like the fog that was out this morning. Next exercise was 50 LBCs, then 25 merkins, and finally 10 Burpee’s.

Mosey to the amphitheater for 15 Arm Squats IC, Derkins X15 IC , American Hammers X20 IC and Flutter Kicks X20 IC.  Oh and some Rocky Balboa’s for good measure.

Mosey to the playground for 3 sets of 5 pull ups and 20 lunges each leg. Mosey to start for exercises called out by the pax, Blart with 10 Mike Tysons, Sparky with 5 burpees and with a minute to go we finish with Morrocan Night Clubs.

Announcements:

Joe Davis Run

Prayer Request: Many young lives lost to cancer, one unspoken, Sparky’s Mom, each other and those that have lost loved ones and are struggling during the Christmas season.

YHC took us out.

Thanks for the opportunity to lead this morning, it is a pleasure and an honor.

Good to see Blart at Folsom during the week.

Thursday’s Q the one and only Huckleberry!  Maybe we will have a spelling contest.

YHC out.

3 PAX ran around Folsom this morning doing various exercises. There really isn’t much to say about it.  We ran and stopped to do some exercises then ran some more. Lunges were involved. A little AB work. I introduced the necky. It was a crowd favorite! Mostly we just did work and had some good conversation(especially Volt, you can’t get that guy to stop talking).

COT:

Announcement-Christmas town 5k SFN 11/25(as of this writing I’m told it is sold out), Christmas Party 12/1, Convergence at Gashouse 12/2 collecting for OST

Prayer Request-Pizza Mans family after the passing of his Grandfather, Friend of Medicine Woman having back surgery

10 gathered in the Saturday morning gloom at Folsom not sure what to expect.  YHC had not Q’d at Folsom since the launch many moons ago so I was excited to get after it.  Not sure what we would do but let’s do it.  It was cold.

Def Leppard showed up in a UNC sweatshirt which required him to perform double reps of everything.  Q’s prerogative.

We did a quick warm up before the main event:

SSH X 10 IC

Appalachian Americans X 10 IC

No flag for the pledge so we moseyed.

The Thang

We moseyed to the far parking lot near the baseball fields for some bear crawl-merkins-lunge work.

The original plan was to bear crawl across the parking lot, get in 10 Merkins, lunge back across the lot and rinse/repeat for a total of 6.  It didn’t take YHC very long to realize my mistake so we modified:

Bear Crawl halfway across the lot – Mosey to other side – 10 Merkins – Lunge Walk back to start

Rinse-Repeat for a total of 5 revolutions.

Somewhere in the middle of this we dropped and did 10 burpees (this would be a theme at every 10 minute interval)

Next up was a set of 22’s (Just like 11’s except the reps add up to 22 and we count up/down by 2’s to complete the work)

Merkins & Squats

Run to opposite side – 20 merkins; Run back to start – 2 Squats  (Repeat until the last set is 2 Merkins & 20 squats counting up/down by 2)

This was somewhat more difficult than it looked on paper, partially due to the 8 burpees in the middle at the 6:50 am mark.  Good work here by the group.

Mosey back toward the car location for the 7:00 am mark for 6 burpees.  Let’s keep moving down to the far end of the lower parking lot near the covered picnic shelter for some modified Wolfpack Grinder work:

The Wolfpack Grinder includes an In-Cadence exercise – a short run – an OYO exercise – planking for the 6

Round 1:  10 IC Squats – Run around the full dimensions of the lower parking lot – 40 LBC’s – Plank

Round 2:  10 IC Squats – Run around the full dimensions of the lower parking lot – 40 Flutter Kicks – Plank

Round 3:  Repeat Round 1

Round 4:  Repeat Round 2

Round 5:  10 IC Squats – Run around the full dimensions of the lower parking lot – 30 LBC’s/30 Flutter Kicks – Plank

We crossed the 7:10 am time and got in our 4 burpees.

Meander to the picnic shelter for some IC work:

Dips X 15

Step Ups X 20

Dips X 15

Step Ups X 20

Meander back toward the vehicles, but wait….it’s 7:20 (slightly later)…..time for the final set of Burpees X 2

Mosey back to the beginning parking lot to get in one more set of Flutter Kicks X 51

Good work men.

Announcements:  F3 Dad’s Event at Martha Rivers (yesterday); Kings Mountain/Crowder’s Mtn Hike/Ruck – November 19th; F3 Christmas Party – December 1st

Several Prayer Requests

COT

Moleskin:

As always, it was my honor to lead the group through the motions, especially at Folsom, a terrific AO that I have not posted to enough.  I was taking my M, 2.0’s and Mother-in-Law up to Western Carolina on Saturday to see my son who is a Freshman in the Marching Band.  In the past, even early on after starting F3, I would have used that as an excuse to skip the Saturday workout.  I delayed leaving to get in the workout to get my Saturday started off properly.  Guess what, we made it on time with no problem and I had a great day with the family.  This is another example for me why F3 is so great.  I was able to do both the workout and have some great family time on the same day.  We can do both, in fact, F3 allows me to be better when I’m with my family. I appreciate it greatly gentlemen.

Until the next one.

Aye!

Stroganoff

YHC picked up the Q as hunting season kicks in and several PAX are out in the woods hunting the four legged deer. At least that’s what they tell the rest of us.  YHC can’t sit still, so sitting in the woods being still for hours would be  similar to some kind of ancient torture chamber. I would rather be administering the torture instead of being tortured, so 6 PAX  enter the torture chamber this morning. No FNG’s so with a quick disclaimer we enter the chamber.

Warmarama;

SSH and Gravel Pickers x15 IC

Thang;

Mosey to the bottom parking lot and then back up to the entrance for the pledge with stops at every speed bump for 5 burpees. This got the mumblechatter started, one pax (Slaw) in particular was beside himself with joy at the call for burpees, others not so much.

We get to the flag and pledge and mosey to the parking lot across from the entrance for some suicides with merkins starting at 10 and at every divider going up 10 ending with 40.  Zig zag a lap of the parking lot and back to start for LBC suicides and another zig zag lap and ending with Squats and a zig zag lap. YHC thought there was 4 dividers so we had to change it up to get the numbers in.

Next we mosey to the parking lot at the turd shack with speed bump burpees on the way. Here we Bearcrawl the length of the parking lot from bottom to top with 2 merkins at every other line. This was a real crowd pleaser and one YHC will save for another day.  Run a lap around the parking lot and hit the turd shack for 2 rounds of 20 with Donkey Kicks, Hip Slappers, and LBCs.

YHC called a mosey to shelter only to omaha to the amphitheater where we did 2 rounds of  20 Arm Squats and unspecified number of  Rocky Balboas. Then high plank to low plank till YHC couldn’t hold it anymore. Mountain Climbers were next and were done till Q called halt.

Mosey to the start with a detour around the  lower parking lot and another set of burpees at the speed bump. With 4 miles behind us time was up and so was the Q.

Announcements; Christmastown 5K, and Christmas Party December 1 at Lotus in Gastonia. Hit Freight up for reservations.

Prayer Request;  Stroganoff’s friends daughter, another young kid with cancer, Hank’s friend Don, each other.

Circle up and YHC takes us out.

Hard work by everyone today! It’s an honor to lead a great group of guys, and thanks for the push from the PAX! Volt has consistently been there nearly every day since he started and is showing improvement every time, keep pushing man. Good to see our newest guy Rapunzel pushing hard and coming back for more. Slaw and Sister Act getting down to business when the exercises are called. Sgt. Hulka welcome back after a little hiatus with things of life keeping you away for a bit, good work today.

4 HIMs posted on a nice and cool Thursday morning. 05:30 hit, it’s time for the beatdown.

Warmarama;

SSH, Hillbillys, Don Quixote, and Gravel Pickers all x15 IC.

Thang;

Let’s mosey to the flag at the entrance to the park. Mumble chatter already started as Medicine Woman had brought the shovel flag with him.  Well YHC has entered the McAdenville 5K and needs to run, so off we go. As we get to the top of the hill we see the lights of a truck entering the park. Another HIM? Turns out it was Sparky and as he passed us he says “Better late than never” we give him the aye’s and continue to the flag.

Get to the flag and do some exercises (YHC doesn’t remember what we did due to having slept since then) to let Sparky catch up to the rest of us. We say the pledge and mosey to the parking lot across from the entrance. Mosey down and around the parking lot then do some Mike Tysons and mosey to the divider for some LBCs  10 for the first round and repeat with 20 OYO.  Mosey again down and around the parking lot then head back toward the parking lot near the ball fields on the left. With 5 burpees at every speed bump along the way. Another round of the exercises that were done at the flag.

Mosey across the road and around the parking lot 2x and hit the turd shack for a round of donkey kicks and hip slappers x10 OYO.  Mosey back to start and trying to get as much mileage in as possible pass the start and head down the hill for a lap around the parking lot and back to start.  Logging 2.6 miles.

Announcements;  Speed for Need and Sister Acts VQ

Prayer Request;  Each other, our kids and family.

COT;  Awesome work by each of the PAX, as always an honor to lead a great group of men!

And as Sparky says, YHC posts this backblast on 10/29/17 “Better late than never”

Tadpole started his first Q at 6:30 till 7:00 and I did the last leg( swimmer)

20 Side straddle hops ic
10 Don Quixote
10 merkins
10 high knees each leg

Mosey to the end of parking lot and do the exercises marked on each 20 yard line. X3
10 burpees
20 LBC
30 Mountian climbers
40 lunges
50 air presses
40 ssh
30 flutter kicks
20 old man sit-ups
10 cdds
Once we finished with round 3 we all lined up for a 100 yard sprint to the end of the parking lot.

Mosey to the theater for some wall work.
10 mike Tyson’s and then to the wall for 10 hip slappers per arm x3
20 dips

Mosey back to tennis court parking lot for a round of marry that burned up the last 12 min. Did the pledge, 22 for the vets, and ended with a word of prayer.  It was a honor to lead you guys and thanks for being there to keep me strong!