Tag: Folsom (Page 46 of 55)

With my recent change in work schedule I’ve been hitting some of the morning AO’s visiting guys I usually only see on Saturday. This week I hit up Folsom and it was worth it! Dolph had a great beatdown on Tuesday and I tried my best to follow it up Thursday. At 5:35 when Sparky and Allen Tate showed up we had a short disclaimer for the FNG (thanks for the reminder Roadie) and we went to work.

Warmup:

Stretch and try to touch your toes

Slaughter Starter-Apollo Creed Style. Well that got the mumble chatter going out the gate.

Pledge

Grab some cement blocks out of the truck and mosey to the lower lot.

The Thang:

Line up on the side. We did a 20 count of a block exercise then sprinted across the parking lot for a 20 count ab exercise then sprinted back.

1)20 curls/20 WWI’s

2)20 overhead press/20 WWII’s

3)20 Woodchop/20 In and Out

4)20 Good Morning’s/ 20 Sandy V’s

5)20 Blockee’s/ take your block with you 20 WWII’s holding up the block

OK let’s take a break. Mosey to the stairs. Wall sit at the bottom and two at a time do 10 calf raises on each step. At the top plank for the 6. I think there was about 10 steps.

Grab the blocks and mosey back.

Iron Hulk-Jack Webb at a 1:4 ratio up to 10:40. It’s stupid that these are this hard!

Mary-Roadie led us in LBC x 30ic, Sparky called more curls with the block and Time!

COT:

Great job this morning guys. Thanks for the push. I’ve enjoyed pushing the rock with y’all this week. Welcome FNG Zalinsky as in the parts people from Tommy Boy.

Announcements: Mudrun, Advisory meeting Sunday

Prayer Request-Guys traveling for the mudrun, Sparky’s dad, Guy’s struggling against the rock

And we were out. Great start to the day!

As YHC was placing the coupons, (280 lb Tire, 75 lb log 7′ long, and 55 lb KB) Huckleberry caught me and had an idea of what was to come. As we chatted and caught up others rolled in. There was a train but it was too early. Freight had caused some horn blowing on his way in, which we thought may have been another train. Hank asked Huckleberry where he could find a good masseuse. With 2 minutes to spare Sparky and Garfield made their way in.

Warm Up; SSH x 15 IC, Don Quixote x 15 IC, Mericans x 10 IC, Toy Soldiers x 15 IC.

Pledge

The Thang; With the coupons already placed approx. 1/4 mile apart from each other we got started. First station was curls with KB, 10 OYO. While one pax performed the exercise the other pax were instructed that while they wait, the following were to be performed. 5 Burpees, 10 mericans, 20 SSH, 30 LBC’s, 40 Flutter Kicks until every one had completed the station exercise. If you finish round of exercises plank up or repeat exercises, good thought Bulldog. Once all pax completed their curls we moseyed to the next station for 10 tire flips and pax waiting performed the above exercises. Most all pax got in at least 2 rounds of the exercises for this one, thank Bulldog for the idea. Once complete with station 2 it was on to station 3. 10 overhead shoulder presses with the 7′ long 75 lb log, which was a little bit of a challenge. About an 8″ diameter log with no handles is a task to balance and get started. If needed squat press with one end on the ground. Pax waiting performed the exercises. Once complete with station 3 we moseyed back to station 1 for rinse and repeat. Good work men.

Moleskin; Thank goodness Freight made the last minute correction on the way in and dodged a near head on collision. Hank I hope your lower back feels a little better now and there is no charge for the massage given courtesy of the coupons. Huckleberry nice work brother, keep up the good work. Bulldog thanks for the push this morning brother. Sparky had the log overhead and pressing with ease until he and Freight started talking about Donald Trump hands. Freight you broke his concentration. Hope you men enjoyed it. YHC will bypass the warmup next time and try for 3 rounds. As always, it was a honor and pleasure to lead you men. Thanks for invite Huck. #ISI, #DRP

COT; Announcements, Prayer requests

BOM; Sparky took us out.

Well 6 brave men fought off the fart sack and maybe it to Folsom this morning.  I had planned a Q that would be fast paced with about 5 seconds of rest between.  It was compromised of 30 different exercise, okay I over estimated on the 1000, all done for 30 seconds then move into the next exercise.  The idea was to keep the heart elevated without a mosey and do various exercise in rapid succession.

Start with disclaimer and pledge and a brief introduction on how the morning was going to go.

Mosey to pavilion.

30 seconds of each in rapid succession:

Burpees x 10 (not timed)

Squats

Low Plank Peter Parker

Dips

Flutter Kicks

Lunges

American Hammers

Merkins

X Sit Ups

Plank

Right Leg Burpees x 10 (not timed)

Step Ups

Box Cutter

Diamonds

Sweat Angels

Monkey Humpers

Crunchy Frog

Shoulder Taps

French Fries

Hold a Squat

Left Leg Burpees x 10 (not timed)

Calf Raises

LBC’s

Stagger Merkins

Dancing Chilcutt

Smurf Jacks

Dying Cockroach

Russian Dips

Freddie Mercury

Chilcutt

Burpee x 10 (not timed)

Mosey back to the cars

COT – prayer requests and announcements (April 29th Burpee-thon, 30 Burpee challenge each day through April)

Finished slightly ahead of schedule so next time maybe 45 seconds per exercise!

2 Brave souls showed to play.  Bulldog and Roadie!

Warm up: SSHx15, LBCx15, Merkinsx10, Mosey 1 lap around tennis court

X Sit Ups x 10

Lt. Dan’s across 6 courts

WMD Crawl (Wide, Merkin, Diamond with Bear Crawls in between)

Repeat with mosey at end

3 PAX started the day a little early at Folsom with a pre-workout ruck. This ruck involved a deep discussion of Jackie Chan’s career. Apparently that guy has been in everything! Pizza Man came strolling through on some P200 training. He ran from home which I think is 26.2 miles away.

When I took the Q for Folsom we were fresh off a nomads trip to MECA in which we did some grueling tennis court work. Realizing that some of the worst workouts I’ve been involved in have come from these courts I decided to create a wienke involving nothing but. Folsom has 6 in one fenced in area. It looks a lot like the yard for the prison. Now at least 9 PAX know they can still get their workout in if they have to do time!

Warmup:

SSH x 20ic

Don Q x 15ic

Seal Jacks x 10ic

Goofballs x 10ic

Mosey to the yard

The Thang:

Since it was in the 20’s we needed to warm up quick.

Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint     back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.

Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.

Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.

Somewhere about this time Gomer showed up giving us an even number of PAX.

Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.

Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps. Wait now Gomer is leaving. He just stopped by to get warmed up for some ROTC drill test. Alright lets do it anyway and I’ll bear crawl.

Run a lap around the courts.

Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.

Run 1 1/2 laps around the courts and head back to the flag.

Pledge

COT:

Announcement-Snowbird retreat next weekend, Mudrun May 2oth, Community Run April 8th, Burpeethon April 29th, Disc Golf at Goat Island March 11th, Convergence at the yank March 18th, After Christmas Party sometime before next Christmas maybe!

Prayer Request- JK2’s son, Def Leppard’s wife’s surgery, each other.

6 for coffeerama, JK2 took on the big pancake!

Moleskin:

During the Nantan call this week OBT talked about the types of PAX/personalities that can make up a region. I must say I am very proud of the men that make up our region. We have a little bit of everything here but all are here for each other! So keep posting, keep pushing the rock and keep EHing!

YHC needs a little push and motivation through the week so Huckleberry was nice enough to give me the Q to get me out of the fartsack, well it definately works, so here I am. 2 of us made it out in the gloom today with the others with changed work schedules, on the IR list, another with a shoulder needing some rest, and the fartsack attacking a few others like it has done me lately.

Warmup:  SSH, Gravel Pickers, Hillbillys, and Don Quixote.  x15 IC

Mosey to the flag at the Senior Center and say the pledge. Hit the nearby parking lot for 2 sets of 15 IC of Mike Tysons and 20 Big Boy situps. Sparky noticed the unmarked police car backed in between a few other cars as YHC didn’t even notice. We wondered if he was asleep or not, but no mention of getting any closer to find out. Next we mosey to the parking lot on the left down the hill for some line work. Long jumps and at every 3rd line 20 lbc’s down and back, lunge walk and every 3rd line 20 Freddie Mercury’s down and back. Amphitheater time and we did 20 Donkey Kicks and straight into Hip Slappers with as many as you can do. Some Plank Steps (Not sure what you call it Huckleberry showed this to me Saturday.) Plank and put each hand on the wall switching back and forth. We did these as many as we could no counting. With about 9 minutes left and 1.25 miles so far Sparky said let’s make it 2 miles. Who am I to not oblige? Off we go on a tour of Folsom and back to start logging 2 miles.

BOM: YHC took us out. Good work today Sparky, despite the lingering affects of the sinus crud. It was an honor to lead today.

very quiet morning. dark and 45 degrees.  some were sick, some were working. others were enjoying the fart sack. 0530 hit and… still no one.

0535… still no one.

the thang

side straddle hopped back to the truck and left.  went home, grabbed my pack and rucked a bit. failed to record the distance.

annoucements: nothing to report. prayer requests: praying for our brothers not out in the gloom either by reasons they can’t avoid, or reasons they can.

pledge and prayer.

When my kids found out that I was leading the workout they decided to take it upon themselves to show me the exercises that I should do.  After about 30 minutes of watch this daddy and how about this one the list was made.  There were standard ones like side straddle hops and merkins but then there where the more complicated, advanced exercises like leap frog (jumping over each other like a frog).  After some thought I decide I better modify where needed so there where no leap frogging but instead Burpee long jumps.  Most of the items here were left just as my kids said to do with some slight modifications.  So here it is:

Warm up: SSH x 15, Merkins x 15, LBC’s x 15, mosey run to pavilion

Pavilion 1: CDD x 10, Hip Slappers x 10, Merkins x 10

Jail Break to Light Post

Light Post: WW1 Sit ups x 10, Snow Angels x 10, Michael Phelps x 10

Lunges back to pavilion

Pavilion 2: Squats x 10, Step Ups x 10, Box Jumps x 10

Burpee Long Jumps to road and bear crawl back to pavilion

Rinse and Repeat, and then mosey run back to the parking lot with a few Burpees to salute the passing train.  Along the run it was determined if my 5 and 6 year old were going to come up with the weinke, next time they need to do it with us!

Once back at the car took the suggestion for the next exercise to be star gazing.  So we did and challenged the men to share about their M’s and 2.0’s and say one thing that they were thankful for about their M.  Then left them with a challenge to serve their M at least once before we meet again.