Tag: Folsom (Page 50 of 55)

8 men, including an fng and two 2.0s posted to Folsom to get better.  Freight and Pizza Man ran to the workout, much respect to these guys.  0630 06:35 strikes, time to get to work.

warmup: ssh, cherry pickers and imperial walkers all x 15IC.

pledge

mosey down to the lower parking lot for a little core work. lbc, alphabet and rosalita.

mosey back to the tennis courts. partner up for Dora. 100 merkins, 200 squats and 300 lbc. p1 works, p2 runs the length of the courts. switch. repeat. you get it.

four corners.  bear crawl to one, 25 lbc. sprint to 2, 25 rosalita. crab walk to 3, 25 Freddy Mercury, sprint home, 25 ww1 sit-ups.

four corners again. lunge walk to one, 25 burpees.  sprint to 2, 25 something. lunge walk to 3, surprise (Allen Tate’s 2.0) called monkey humpers aka, the Allen Tate’s. zombie walk home.

10 merkin ring of fire.  mosey back to the launching point as time was up.

Annoucement: brr next weekend. prayer requests: floppy disk’s M, gumby’s brother-in-law.

name the new guys.

BOM: Q took us out.

way to push the rock.  big welcome to baconator, lil Papi and supplies.

AYE!

It was a slow start to the morning. YHC spotted a Mustang at #Folsom entrance and thougt we had a FNG, little did I know. There were only 3 of the #Folsom regulars discussing strecthing when YHC showed up. With about 2 minutes left and the #Ghostflag up for grabs, 4 cars came rolling in hot with 777 bringing up the 6. YHC knew it was gonna have to be a tough one. The plan was the Blockbuster, however we had no blocks yet. Introductions between the #SOB 5 and the Warm up began. The whole time YHC was trying to figure out what to do. Circle up, no FNG’s, short disclaimer.

Warm up; SSH x 15 IC, Don Quixote x 15 IC, wait what is that noise, Sparky had trouble getting the trailer with the blocks hooked up in the dark makes his arrival. CDD x 15 IC.

Thang;
– Run from Tennis courts down to lower parking lot, 2 laps around parking lot, back up hill to Tennis Courts; 1/2 mile
– All pax grab a block from the trailer and circle up; 6 exercises; curls x 10 IC, french curls x 10 IC, squats x 10 IC, front raise x 10 IC, squat press x 10 SC, good mornings x 10 IC.
– Repeat run.
– Repeat exercises.
– Repeat run.
– Repeat exercises.
– Repeat run.
Total reps; curls 60, french curls 60, squats 60, front raise 60, squat press 20/ 20 Allen Tate’s aka Monkey Humpers; Huckleberry made the request for the substitution. Good mornings 60. 2 miles. Nice work in 45 mins. #SOB 5 strong work. #Folsom men Strong as well. It was a pleasure leading you men today.

Moleskin; Wanna give a shout out to Sparky for saving the Q’s spinning mind. #SOB glad you guys made the drive and hope you felt the BlockBuster!!! YHC did and still does. It was a pleasure to meet you guys. Allen Tate coming in hot but pushed the rock, TClaps to you Huckleberry. #DRP. Medicine Woman hope you feel better sir. #Gaspains are no fun!!! Nice mumble chatter on set 2 and 3 men.

COT; Pledge, Thanks for the reminder Garfield; Namorama

BOM; Announcements; Prayer requests; Sparky took us out.
#Ghostflagstole, Nice job #SOB, It was an honor to lead you men.

6 took to the gloom at Folsom this morning. 6 took the #DRP and resisted the comforts of the fartsack, although not all in attendance resisted the comforts of a fart.

conditions: 73, little muggy.

warmups: CDD x 30IC, good morning x 25IC, Moroccan nightclubs x 65IC (the plan was to do 30 but I continued hoping some of the regulars would roll in hot), and side trunk stretches x 25IC

mosey down to the bottom of the lower parking lot (sorry Gomer) hill by the concession stand for a little triple nickel. up the hill, 5 merkins. down the hill, 5 squat jumps. repeat x 5.

mosey over to the amphitheater for donkey kicks x 25. YHC asked if everyone was awake.  one pax said no.  ok then, 25 more donkey kicks.  this seemed to get everyone awake.  proceeded with ascending testicles.  planned on more donkey kicks and ascending testicles, but medicine woman said he felt a wasp on his ear.  YHC cannot confirm this, but in the sake of safety, we took off.

mosey a bit, drop for 10 diamond merkins.  mosey a bit, drop for 10 wide arm merkins.

mosey back to the parking lot for get to know your bro. YHC will ask the questions, the answers determine the number of exercises.  question one: number of kids. Belt with 2. 2×3= 6 burpees.  question two: # of states lived in. Roadie with 4. 4×3= 12 8 count body builders.  question three: age. Garfield with 38. 38 merkins.  question four: years married.  YHC with 8. 8×3= 24 squats.  question five: months in f3.  gomer with 2.  this wasn’t enough, so we added. 30 lbc. question six: birth year.  medicine woman with 1977. 77 mountain climbers. question seven: birth month. Belt with November.  11 lunges each leg.  after every exercise, we sprint to the other end of the parking lot.

circle up for rosalita x 15IC, dolly x 10IC, flutter kicks x 10IC, 5 one-legged double merkin burpees, a 10 merkin ring of fire and 22 merkins to honor our veterans.  we had one minute left, medicine woman called SSH x 10 to close us out. TIME.

COT: announcements: f3 the fort will be having a charity golf outing for one of their pax who lost a daughter.  medicine woman is working on a CSAUP event. prayer requests: YHC’s M will be having surgery tomorrow – would appreciate prayers.

BOM: YHC took us out.

nice work, men. humbled and honored to be a part of this group. until next time.

Philippians 4:13

Huckleberry

8 entered into the gloom at Folsom. 8 made it out of the gloom, but barely. 05:30, 05:33 hit and we got started.

warmups: ssh, cherry pickers, imperial hillbillys, Allen Tate’s all x 15IC

pledge

the thang

mosey. then mosey.  then we went on another mosey. stopped for 20 merkins and 20 lbc.

mosey. mumble chatter, mosey, mumble chatter, mosey, and some mumble chatter.  stopped for 8 count body builders and the alphabet.

mumble chatter about the upcoming mosey. mosey. mosey. mosey. mosey back to the start and sparky doesn’t think we ran enough.  mumble chatter and a hat throw.  mosey. circle up for air presses, dying cockroaches. mumble chatter.

walked back to the launching point.

cot: no announcements or prayer requests.

bom: q took us out.

all told, about 37, I don’t know how many miles.  I’m also fairly certain I forgot to list some of the exercises.  I spent 6 minutes trying to find my lungs.

way to work, men.

Alright, sorry for the delay getting this BB up. It was a different feel rolling into the gloom considering Wednesday was nice and cool. It was pretty dang humid and lack of good air to breath may be an issue. Anyway, once Sparky finally rollls in, seven Folsom PAX are ready and along with 2, yes 2, FNGs!

Disclaimer, reiterated especially due to the humidity

Warmorama

SSH x20 IC, Monkey Humpers x20 IC, LBC x20 IC, Mountain Climbers x20 IC

Pledge

Thang

mosey up to the tennis courts, line up, fast pace side steps slapping the ground and rotating sides at the end of each court continuing to the end of 6 courts finishing with 10 Buroees OYO, rinse repeat for the trip back with another 10 burpees. Mumble-chatter, And Dolph loudly excited yelling “good warmup!” No line up for some suicide merkins using the width of the six courts, 1 court and back for 7 merkins, 2 courts and back for 6, after the 4th court I realized that my “Ashbrook” math had resurfaced, but no complaints with the final run being all 6 courts and back for 2 rather than 1 merkin. Let’s mosey the running no trail around to the pond parking lot. Pick a parking stripe, and bear crawl across the painted stripe to the end for 10 twisted merkins, turn 180 bear crawl back for 10 more twisted merkins. Mosey down to the amphitheater for 20 Donkey Kicks OYO, elbow plank for 20 French Fries IC, 20 big boy sit-ups,  grab the short wall for 20 Dips IC. Mosey th long route around the lower parking lot and back up to the upper shelter. Step ups 12……16…….? Way to much distraction due to Gomer’s heavy footing on his bench sounding like a blacksmith shop. 20 Freddie Mercuries IC, 20 dips IC. Running short on time we mosey back up to the flag.

announcements, BBR, sign up for Q for September

Namorama taking time to name our 2 FNGs

COT, prayer for students and teachers headed back to school, continue to build strong leaders in our families and communities

BOM, YHC

Always an honor to Q you guys. When you have this kind of people around you, it’s much easier to get that motivation to go out and Push ThAt Rock! It’s always a blast and an encouragement everyday we meet for a good beat down!

8 men took to folsom this morning.  most were expecting a beat down courtesy of cspan. due to unavoidable circumstances, an audible was called. one of many things I love about f3, always someone willing.  Sparky accepted the challenge, and for the Folsom regulars, we knew exactly what that meant.

warmups were: don quixotes x 13IC, toy soldiers x something IC and SSH x something IC.  sparky was all over the map with the counts.

the thang

partner up for… deadlifts.  p1 deadlifts, p2 sprints to the end of the parking lot and back. up to 200 deadlifts.

mosey to the amphitheater to find there were a lot of wasps.  Omaha mosey to the concession stand. 25 donkey kicks and ascending testicles.

mosey back to the starting spot to grab out coupons. then to the tennis courts.

p1 doing overhead presses with the block, p2 sprints to the end of the tennis courts and back.  switch. count up to 200.

p1 doing curls with the block, p2 sprints. switch. count up to 200.

p1 doing lbc, p2 sprints. switch. count up to 200.

p1 doing merkins, p2 sprints. switch. count up to 200.

mosey back to the launching point in time for 5 burpees OYO, 10 merkin ring of fire and 22 merkins to honor our vets.   TIME

COT: no announcements. prayer requests: t-square and his family, sparky’s friend, each other.

BOM: sparky took us out in prayer.

also enjoyed what I believe is Folsom’s first coffeerama.

always an honor to be amongst you men.

9 men resisted the comforts of the fartsack and made it to Folsom this morning. no fngs, short disclaimer and we’re off.

warmup: monkey humpers (Allen Tates), cherry pickers, imperial walkers and ssh all x 20IC.

pledge

the thang

mosey to the lower parking lot.  Bobby Hurleys and Captain Thor both x 20. partner up for catch me if you can.  p1 does five burpees then sprints to catch p2, who is running backwards.  catch, flip.  p2 does 5 burpees, p1 runs backwards.  up the parking lot and back.  rinse and repeat except round two was p1 does 5 lbc and catches partner who is bear crawling.  catch, flip.

mosey back up to the tennis courts for lazy Dora. p1 x 10 merkins, p2 holds plank.  alternate up to 100.  p1 does 20 lbc, p2 holds six inches.  alternate to 200.  p1 does 25 squats, p2 holds a low squat.  alternate to 300.  lots of mumble chatter about a correct squat.

circle up for a 5 merkin ring of fire, 10 lbc ring of fire while the PAX hold six inches, 5 burpees OYO and ended with Moroccan nightclubs x 50IC. mosey back to the launching point.

COT prayer requests: each other, our nation. BOM: Allen Tate closed us out in prayer.

like always, I consider it an honor, pleasure and privilege to lead you men. until next time…

Allen Tate

seven gladiators woke up this morning, took their daily red pill and entered into the Folsom gloom.  we were fng-less, so after a quick disclaimer, time to clock in.

weather: 77 degrees and as humid as satan’s underwear.

warmup: imperial walkers x 20IC, rosalita x 15IC and dolly x 15IC

pledge

mosey down to the lower parking lot where I stole a workout from brownstreak.  we’re going to hit the cycle.

run a lap. mountain climbers, merkins, lbc, squats and CDD all x 15IC ( thirty for the triple)

run a lap. all the above x 10IC (20 for the double)

run a lap. all the above x 5IC (10 for the single).

5 burpees OYO, and then run a lap.  4 laps for the home run. (hope you don’t mind me borrowing your idea, brownstreak.

short fellowship mosey followed by some flutter kicks x 15IC. feels like we did something else here but my mind is terrible.

mosey down to the amphitheater for some donkey kicks x 20, ascending testicles, dying cockroaches x 15IC, calf raises x 25, donkey kicks x 30 and another round of a ascending testicles.  a one minute #bttw hold.  then 5 one-legged double merkin burpees on your own.

mosey back to the launching point for a 15 lbc ring of fire, 22 merkins to honor our veterans and finished with… you guessed it, 5 burpees OYO. time is up.

COT: announcements: Allen Tate’s mother is recovering well from her surgery last Friday. freight is organizing a clown car on Saturday to capture the ghost flag in Shelby.  meet at the gashouse at 0615. prayer requests: each other.

always an honor to be amongst you men. until next time.

Philippians 4:13

Huckleberry

With a busy week in preparing to lead both a church men’s group study and a home life group study, I had no exact plan of the events to take place at Folsom this AM. I did, however, grab some standard bricks and tossed them into the back of the truck for a possible use. On the drive into the gloom, I did have a few ideas pop up in my already overloaded mind.

So, even with the death inflicting humidity of the already 75 degree temperature, seven devout PAX rolled up into the gloom for a good sweat inducing beat down. We usually jump into a warmup dead at 5:30, but due to a fellow PAX, Mary Lou, having torn a calf muscle yesterday I decided to stretch it out a good bit OYO. After all, the always punctual Sparky hasn’t made it here yet. Well, there he is. Another minute of stretching and we hit the warmups.

disclaimer, everything is U against U, and stop for water anytime you need it, and as always, we are all a little messed up in the head! Now to it.

SSH x20 IC, LBC x20 IC, Hillbillies x20 IC

Pledge

1. YHC informs the PAX to grab At Least 2 bricks off the back of the truck. I did have extra for Dolph if 2 weren’t enough, but he wasn’t present this AM. Mumble-chatter, something about brown recluse bites and the fact Gomer was bitin by a Widow not too long ago, mumble-chatter, while all hold the bricks up to the light to clean out the webs searching for the possible biting culprits. OK………Mosey up to the tennis courts.

Thang

Mosey 1 lap around the whole court yard with bricks in hand. Come to a halt at the fourth corner to start some four corners to get our hearts going. 5 brurpees or whatever u call it, brick burpees, OYO then mosey to corner 2 for 4 more, corner 3 for 3 more, corner 4 for 2 more, then back home for 1 more. I was a little concerned the weight of the bricks may not be real effective, which later, we were glad they weren’t any heavier. Line up with a partner for some Dora 100,200,300. P1 runs the distance of all courts and back while P2 performs side laterals using bricks and switch back and forth until a combined 100 are finished, then do 200 overhead presses the same, then 300 LBCs all with bricks. Alright, that’s starting to wake up those tired muscles. Circle up for more, 50 forward laterals, 50 curls, 50 rear laterals, 50 squats. Brief recover, then take your bricks for another lap around the courts coming to a halt at corner 1. With a few more minutes, it just wouldn’t be the same if we didn’t throw in a little ring of fire, 10 brick merkins each. Mosey your bricks back to the truck. Even though standard bricks Hartley weigh a couple pounds, they sure do a nice job building hand strength!

Announcements: Costner elementary cleanup this Saturday morning at the school in Dallas, Blue Ridge Relay Sept 9-10

COT, always encouraging to be better leaders

BOM by YHC

Even though you try hard to come up with a Q game plan to outdo the last, remember how simple the plan can be while still receiving the same nice beat down as the last! F3 is yet another outlet for my walk in Faith and has been another great accountability tool for those everyday struggles. Always push harder everyday to be better than yesterday and with God, you will become the better leader in your families and communities He has called us to be. Thank you men for the honor and great work!

So the start time of 630am at Folsom on Saturday was initially not good, however, it turned out better than expected-read on and you will understand. I got there with plenty of time and saw a couple of the Folsom regulars (Huckleberry and Gomer) milling around like some stray cats. Soon Pizza Man and Redskin pulled up and we got things going. I had pre-blasted something about the numbers 50 and 100 which I figured might end up backfiring with me posting solo so I was relieved to see we had a good solid 5 this am. We talked about the benefits of the smaller group workouts and how it really has helped me get to know the Pax in GasHouse better over the last year.

WU: 5 exercises X 20 reps each IC (5X20=100). SSH, Merkins, Flutter Kicks, MTN Climbers, Squats. I made the reference to 50 and 100 which really was designed to keep me in the warmup longer than I like, otherwise I would have stopped midway.

The THANG:

Mosey to bathrooms for 20 reps of 5 different exercises (each pax got to lead an exercise). Hip Slappers, LBC, Donkey Kicks, Merkins, Squats. Quick discussion on CONCENTRICA layer #1: most important relationship is with M.

Mosey again then ATM (Alternating shoulder tap X 30, Tempo merkins X 10, regular Merkins X 10=total of 50 reps). Discussion on CONCENTRICA layer #2: next most important relationship is with shorties (kids).

Mosey again with some short detour up and down the grassy area a few times just to keep Gomer from breaking out too far ahead then on to a short Wolfpack-type Grinder (borrowed idea from Stroganoff whose Downtown workout on Friday with 22’s inspired today’s 50 and 100 reference). Started at speed bump with Jack Webb then mosey to next speed bump for 25 Squats. The plan was 2 cycles of this, however I referenced an unwritten F3 rule, “IF YOU CAN’T DO IT, DON’T Q IT” so I quickly Omaha’d to change the second round of Jack Webb to 25 reps of Freddy Mercury. The Q then broke into the short discussion on CONCENTRICA layer #3: Shield Lock (the men you spend time with in the gloom) as the next most important relationship. Thankfully Pizza Man reeled us back to finish the other round of 25 squats.

Final beatdown was probably the worst (especially for my partner Pizza Man)….we moseyed to another parking lot and paired off for the main event….Partner 50’s, not to be confused with 11’s. P1 and P2 do 45 SSH together, P1 (piggy back) carries P2 to other side of lot, P1 and P2 do 5 Flutter kicks, P2 carries P1 back to start. Each round go down by 5 reps of SSH while going up on 5 reps of flutter kicks with partner carry between exercises. Sorry Pizza Man, I had pizza last night and more ice cream over the last year than I will admit. At the half-way point I was ready to quit and would have if I was exercising on my own. Thanks for the push-Pizza Man and I got a little closer and shared more sweat than I care to admit-again, great work guys!

We then moseyed back to start for the pledge and about 10 minutes of on-the-fly discussion about F3 and what it has done for us individually. Among the things shared, Huckleberry said he has lost approximately 80 pounds since starting (we decided that was equivalent to 1 Gomer in weight). He then went on to tell us about his first post and how one person in particular, RUDOLPH, worked with him and supported him through that painful first workout that we have all had. It was Rudolph’s impact on him that made him come back for more F3. I am sure each of us has some story similar to this in some way that kept us coming back.

Back to why the 630am turned out not so bad….We finished at Folsom and I started heading home and realized I could make it back for the COT at Schiele, hoping I could share with Rudolph the above story. Sure enough, I made it in time to share the story with Rudolph and the other 13 or so guys before heading off for the coffeteeria. It reminded me again how important our interactions with others can be. It may be something as simple as spending a few extra minutes with someone to help them through a rough morning or just listening as they share something good about their week. I think when this happens in the gloom, it hits some common thread we, as men, all have and means that much more.

Keep up the great work guys-I am amazed at how we have grown in the past 1.5 years. It has made a huge difference for me being a part of this.

Whoopee