Tag: Folsom (Page 52 of 55)

This morning was a little different for the Folsom gang as we had a FNG lead the exercise with help from myself, “Garfield”.  My son Aiden, later named “Odie” is raising money for his baseball team to go to the NC State 12U Tournament this weekend and instead of just giving him donations we made him earn it.  He was up and ready to go this morning at 4:45, looking forward to the experience.

The Warm-Up

The warm-up started off with jump-n-jacks (we didn’t want to confuse the kid by telling him they are called side straddle hops, so we just went with it).  Next up Windmills and then Monkey Humpers (teaching a 12 year old how to do a monkey humper, may not have been the best idea).  We finished off the warm-up with stretches.

The Exercise

Round 1 consisted of a lap around the parking lot before we met on the tennis courts for 10 Up-Downs, Odie instructed us to “Get to Chop’n” before he yelled down and we all hit the ground and then returned to the Chop’n position.  Next were suicide merkins (25-20-15-10-5) across the tennis courts before finishing round 1 with 10 flutter kicks.

Round 2 was more of the same except we replaced the suicide merkins with suicide burpees (25-20-15-10-5).  About half way through the exercise “Omaha” was called and we cut the remaining number of burpees in half, before flutter kicks to complete the round.

Round 3 was slightly modified do to us running out of time so we skipped the lap around the parking lot and started with 10 Up/Downs, suicide LBC (25-20-15) and then flutter kicks to end a butt kick’n workout!

The workout ended with Namaroma and announcement before “Odie” closed us with a prayer.

We had 9 total this morning.  Thank you all for your support and helping Odie raise money for the state tournament.

Good Work Odie

5 men fought off the fartsack for the Saturday morning fishing tournament. Er I mean workout. With start time coming my coupons were yet to be seen….well never fear Sparkys here. So on with the warmup.

Warmup; SSH x15 IC, Flutterkicks x15 IC, Hillbillys x15 IC, Toe raises x 15 IC.

The Thang, the pax grab a coupon and we mosey to the bottom of the parking lot. YHC didn’t do a good job at explaining so there was a little confusion. Well lets get started and we will figure it out. Starting at the bottom left of the parking lot we did squats, bottom right of lot lunges, top right of lot shoulder presses, top left of lot french curls, center right of lot forearm lift, center left of lot bicep curls, after each exercise, mosey to center with blocks and do LBC’s.  All exercises were x 20 with a total of 3 sets.( All the while cars coming and going to the lower shelter setting up for the fishing tournament that was about to begin, probably wondering what in the world we were doing.) Lay the blocks on the side of the parking lot and mosey to the amphitheater. Here we do rocky balboas x15 IC and just as we were about to do some donkey kicks we must have stirred up a hornets nest in the back wall so that got a big Omaha. Sparky mentioned another wall at the ballfields we could use so off we go. Gomer set off to break the land speed record to the next shelter and after we all arrived the donkey kicks ensued x 15 IC. Next up was hip slappers x10 IC. Time was running out so we set off to mosey back.  Pledge.

COT; announcement’s, prayer request.

BOM: YHC took us out.

Moleskin:  Great work guys! Way to push the rock Huckleberry! It’s a privilege to lead you today. Thanks!

6 men entered the gloom this morning for Folsom’s first merkin mania.  YHC wanted a #22 kill inspired workout to honor American veterans.  good conversation beforehand with Roadie about the fellowship being the glue that keeps us together.  5:30 hits, let’s get it.

mosey to the lower parking lot for the warmups. happy jacks x 20IC, imperial walkers, hillbillies and lbc x 15IC.

the thang

start with the merkin mile. 22 merkins, run a lap.  22 merkins, run a lap.  22 merkins, run a lap.  aaaaaaaand 22 merkins,  run a lap. mountain climbers till the 6 arrived.

next we started at the bottom of the parking lot and bear crawled to the first parking spot,  1 merkin.  bear crawl to the 2nd, 2 merkins.  continue up to the 10th, with 10 merkins. once we completed the 10th, drop for 22 merkins.

mosey down to the amphitheater.  22 rocky balboas, 22 donkey kicks, ascending testicles and 22 wall assisted crunches. drop for 22 merkins.  it was at this point Roadie politely told YHC he was about to 22 butt kickins.

undeterred, rinse and repeat.  22 rocky balboas, 22 donkey kicks,  ascending testicles and 22 wall assisted crutches.  drop for 22 merkins.

mosey up to the playground for 22, scratch that, 15 pull-ups.

back to the tennis court parking lot.  YHC has 2 go to exercises. the ascending testicles and… the ring of fire.  circle up for a 22 merkin ring of fire. then, 10 burpees OYO. high knees to the end of the parking lot and back,  butt kickers to the end and back and a sprint to the end and back. Roadie wants 22 lbcs. ask and ye shall receive. on your 6, men.  ended with the 22 lbcs.  time is up.

circle up for the COT.  announcement: Garfield’s son is raising money for a state baseball tournament. the idea is his 2.0 will Q next week and we’ll donate afterwards.  Prayer requests: each other,  the family of olive at F3 Isotope with the loss of his child.  read the back blast about it and donate, contribute it you can.  BOM: YHC took us out.

moleskin: it’s an honor to get another opportunity to Q. 4 months ago I would have never thought that not only would I get up at 4:30 to workout, but even less likely, I’d Q a workout. appreciate you guys allowing me to do so.  way to work today, men.  until next time.

Philippians 4:13

Huckleberry

i was optimistic rolling into the dismal aura of Folsom. Surely most PAX weren’t hungover from the spectacular Dallas fireworks extravaganza. Noticing that I’m about 15 minutes early, with 2 already stretching, I still remaine optimistic. Ok, now we have a few more and the shovel flag has not made it to the AO, wait, Sparky has a mini version he made walking up from the darkness. Let’s get to it.

Disclaimer

warmorama

hillbillies x15 IC, plank jacks x15 IC, mosey up to the tennis courts where many memories have been made and make a full lap around all 6 courts.

tha thang

5 burpees OYO

11s sounded great on paper due to the evenly spaced courts. Lunge walk width of court 1, 1merkin/10 LBC, bear crawl width of court 2, 2 merkins/ 9 LBC, lunge walk court 3, 3 merkins/ 8LBC, continue all 6 courts and back through court 1 alternating bear crawls and lunges ending with 10merkins/ 1 LBC. Mosey to lower parking lot where we see our mystery man sleeping in his truck agin. Seems to be an ongoing dilemma. We just happened to bring our mosey to a stop right at the same corner that our mystery guy was parked.

5 burpees OYO

short mosey to the shelter and find a bench seat. Step ups x15 IC, dips x15 IC, and rosalita x15 IC. Short mosey back to the parking lot where our friend was still snoozing.

5 burpees OYO

four corners next, run to first corner for 10 merkins, second corner for 20 SSH, third corner for 30 flutter kicks, fourth corner for 40 LBC, mosey away from the mysterious man in the truck back up to the upper parking lot.

Tha pledge

5 burpees OYO

i expected to be short on time, but noticed we had several minutes to get in some more work, so 5 burpees OYO. YHC was open to fill the space with some input by the committed PAX. Roadie LBC x15 IC, Garfield windshield wipers x10 slow single count, ring of fire merkins x10 waterfall, I remember 2 other requests that were completed, but my mind has left me.

Prayer requests, COT, Prayer for the road.

great work men, it’s always an honor to Q. After all had settled and the PAX had left, our group text started up as usual. Garfield had mentioned, “what if the guy in the truck just happen to wake up and see a bunch of guys doing burpees around his truck, grab a gun and started shooting?” Well, I didn’t have a great answer, neither did the others in the group, other than, hopefully the guy is still drunk front he night before and want see straight. Surely our men could bob n weave safely away, but with that said, maybe we should leave him his space in the further? So thankful for F3 and all three meanings of F which have brought the groups together, I’m assured it is producing the Men and leaders and strength it intends to do within our communities.

MW

11 men entered the gloom this morning. Sparky informed us the previous evening he’d be hosting a Folsom favorite, the deadlifts. Sparky is not a man to disappoint.

warmups: don quixotes, ssh, toy soldiers, lbc all x 15IC

the thang

partner up. p1 20 deadlifts while p2 jumps rope. flapjack when finished.  repeat x 4.

everyone then grabbed their own block.  hold block and squat, two overhead thrusts coming up. three sets, 15, 12 and 8.  Freddie Mercury x 15IC in between each set.

mosey around the park for a half mile or so.  I could be off on the distance, felt like 9 miles however.

back to the parking lot.  grab your block again for… blockies.  3 sets of blockies, 12, 10 and 8.  flutter kicks x 15IC in between each set.

time.

COT: no announcements.  prayer requests: each other, this nation and its leaders.  BOM: Sparky took us out.

Moleskin:  way to push the rock (or block) today, men. it’s an honor to know you all.

4 men denied the fartsack this morning for Roadie’s VQ. 0630 hit, time to get started.

warmup: ssh x 15IC / cherry pickers x 15IC

mosey to the lower parking lot where Roadie had orange cones set up.  as we’re running by each one, we notice there are exercises at each cone.

the thang

Roadie’s first touchdown beat down.  cones every ten yards, a hundred yards total.  let’s play football,men.  start in your own end zone, bear crawl to the ten for 10 Carolina dry docks. to the twenty for 20 squats. to the thirty for 30 merkins. to the forty for 40 lunges. to the fifty for 50 lbc. to the forty for 40 lunges.  to the thirty for 30 merkins. to the twenty for 20 squats. to the ten for 10 Carolina dry docks. bear crawl to the end… TOUCHDOWN. rinse and repeat as many times as possible in 45 minutes.

Roadie’s idea is to record how many touchdowns we scored, and in two months, we’ll do this again.  a really good way to track progress.

back to the flag for the pledge.

COT: announcements, none really.  prayer requests; t-squares’s family, godfather’s family, roadie’s family, medicine woman’s family.   BOM: roadie took us out

I don’t know the touchdown count, but the winner is… Gumby!  excellent work, sir.  Gumby is the proud owner (for now) of the coveted “trophy”, the new Folsom football.

Moleskin: nice work, men. Excellent Q, Roadie. love the idea. I know F3 is you vs you, but the friendly competition is nice as well.

AYE

6 men appeared in the gloom at Folsom this am. YHC came in with 2 minutes to spare. Huckleberry made a comment that the truck hadn’t stopped rolling as I jumped out. After a few second stretch. The short disclaimer was given and the warmup started.

The pax noticed the weinke and the mumble chatter started from there.
SSH x 15 IC, Mericans x 15 IC, Toy Soldiers x 15 IC, Squats x 15 IC, Right side mosey around parking lot, left side mosey around parking lot. The pledge was next as the Q overheard something about being out of breath for pledge. AYE!

Thang; Mosey from parking lot to the tennis court. As YHC though about the workout last night, I remembered the photo that Medicine Woman posted pic from Rocky, where the Russian was landing a punch in the gut. First excercise 10 burpees OYO.
Partner up. P1 wheelbarrow P2 across first court and each pax perform 20 big boy Sit ups. P2 wheelbarrow P1 across next court and each pax 20 big boy sit ups. P1 WB P2 across court, 20 BBSU each. 6 courts total so each pax WB 3 times. Think there were was mumble chatter about staying in the bed and having done enough ab work yesterday with Hank. Well pax we have to make it back to the other side. Bear crawl across court 10 Hells to Heaven. Crab walk across next court and 10 heels to heaven. Continue rotation back for 3 rounds of bear crawl and 3 rounds of crab walk with HtoH at the end of each court. This seemed to be a crowd pleaser. 10 burpees OYO. Partner up again for 50 mericans sprint across 3 courts perform 5 jump squats and back, switch. 100 squats sprint across 3 couts perform 5 wide mericans and sprint back. 150 LBC’s sprint across 3 courts and perform 5 WWII SU and sprint back. This was Dora, so aggregate count. Mosey to the playgound. YHC gave directions to pax to plank up and one pax would perform 5 pullups while pax performed plank with shoulder taps IC till all pax had completed 5 PU. With time running out YHC led the pax back to parking lot and performed 10 burpees OYO. Time.

COT; Namorama; Prayer requests; Announcements- Roadie’s VQ on Saturday. AYE!

BOM; Huckleberry, thank you sir. Nicely done sir.

Moleskin;
Always an honor to lead you men. Hard work by all. #DFQ The mumble chatter was great. Floyd speaking a couple of languages this morning, there was a short discussion about a name change. Medicine woman cleary already has a sixpack!! A pleasure to share a little time to cut up, be competitive and have a good time. Great way to start the day. Thanks guys. #DRP

6 men posted this morning.  Hank arrived and told us he was there to chew bubble gum and deliver a beat down. unfortunately for the pax, he was all out of bubble gum.

warmups: toy soldiers, monkey humpers and ssh all x 15IC. Pledge.  let’s mos… not so fast.  Allen Tate came in hot so we did cherry pickers x 15IC.

mosey to the horse arena.  box jump up the stairs and do 25 merkins. hop down and do 25 dips. rinse and repeat x 5.  or 4, can’t remember. finished here with 25 (or AMRAP) OYO.

mosey down to the parking lot by the pond. 50 lbc. jog around the pond and back to the parking lot.  bear crawl to one side, 10 burpees.  duck walk back, 10 burpees.

mosey the long way to the tennis courts for a 10 merkin ring of fire.

sprint back to the starting spot.

COT: no announcements.  prayer requests: shingle for personal and professional issues.  the families in West Virginia.

BOM: closing prayer.

Moleskin: good work, Hank.  you always bring the thunder. glad to see you came back, Makotos.

or gnats, whatever.  14 men, including one fng (makotos), entered the gnat-infested gloom for a snot-woggling beat down. after Garfield’s disclaimer, we were off.

warmups – ssh x 15IC, don quixotes x 15IC, legs together forward stretch x 10 count, legs apart to the left, right and straight down x 10 count each.

pledge

mosey to the lower picnic shelter and back to the tennis courts.

garfield split the pax into 4 groups and put men at every corner of the tennis courts.  burpees, merkins, lbc and jump rope.  merkins, lbc and jump rope was AMRAP while the group doing the burpees completed 20.  once done, move to the next corner.  sprinting the long side, lunge walking the short.  once the pax completed every corner, rinse and repeat with 15 burpees and AMRAP the others.  once done, repeat with 10 burpees.

circle up for some ab work.  20 WW1 sit-ups, 40 Russian twists, 20 side crunches, flapjack. Hydrant with the call for 22 merkins to pay respect to the veterans.  good call, Hydrant.  finished up with 22 CDDs.

mosey back to the launching point.  announcement: Folsom meets every Saturday at 0630.  prayer requests: each other.  BOM: Garfield took us out with a closing prayer.

moleskin: I hope gnats are high in protein and fiber.  glad to have fng makotos join us.  welcome to the group, sir.  great job today, Garfield.  AYE!