Tag: Folsom (Page 53 of 55)

burn!   11 men posted to Folsom this morning to become better than they were yesterday.

after a brief disclaimer, we were off.  first exercise is… let’s mosey.  this caught the pax off guard, and tool time wondered where the warmups were.  mosey down to the lower parking lot for the warmup.

warmarama went this like; happy jacks x 15IC, hillbilly x 15IC and pretzel crunches x 10IC for each leg.

the thang

partner up for lazy Dora 123.  p1 x 10 merkins while p2 holds plank, repeat to 100.  p1 x 20 lbc while p2 holds reverse plank, repeat to 200. p1 x 30 squats while p2 holds squat, repeat to 300.

mosey to the hill by the ballfields.  bear crawl up, 5 burpees, sprint down.  repeat.  then, bear crawl up, 5 burpees, crawl bear down.

mosey to the amphitheater.  donkey kicks x 10, rocky balboas x 20 and ascending testicles.  repeat.  then 30 mountain climbers and 25 wall assist crunches.  after that, repeat with 10 donkey kicks, 20 rocky balboas, ascending testicles, 30 mountain climbers and 25 wall assist crunches.  circle up for a 10 merkin ring of fire.

mosey to the playground.  tool time graced us with his presence today, so I thought I’d repay that with 10 quick pull-ups.

mosey to the flag for the pledge.  ended with what freight said was the only way to end an F3 workout – 10 burpees OYO.  time.

great work today, men.  announcements: Folsom on Saturdays, 06:30-07:30.  F3 dads this Saturday, 10am at Martha Rivers.  prayer requests: Godfathers family, each other.  BOM: Floyd took us out with a closing prayer.

moleskin: awesome work, guys.  big thanks to tool time and def leppard for joining us this morning, honored to have you.  I enjoy this group and watching everyone become better than we were.  I’d still be a fartsacking sad clown without this.  humbled and honored to be a part of this.

Philippians 4:13

Huckleberry

10 men showed up this am to find out what rhymes with BURN. After a quick warm up and the pledge it didn’t take the Pax long to figure it out.

Warm up; SSH x 15 IC, CDD x 15 IC, High Knees 30 yds, Buttkicks 30 yds.

The Thang; YHC thougt, Man it has been a while since I have ran the VERN! So that’s what we went with. Simple but Tough.

3 Sets of
Pull ups x 10; run 200 yds
Dips x 20; run 200 yds
Mericans x 25; run 200 yds
LBC’s x 30; run 200 yds

This one definitely gets in the gas tank. U vs U. Push the rock. Nice work Pax. Tclaps to Hydrant for pushing through. To the rest of the Pax, Aye! We ran approx. 2.5 miles and completed the 3 sets of exercises in the 45min. Strong work. #DRP!

COT; Namorama, Prayer Requests, Announcements. MW we lift you and family up; Shingle prayers for you as well sir. Godfather and M also.

BOM; Sparky took us out.

Moleskin; What rhymes with BURN; VERN. Simple but effective. Great work today men. Getting stronger. As always, It is an honor to lead you men.

8 men resisted the fartsacking urge and ventured into the gloom.  Hank always brings the pain, and we knew today would be no different.

warmarama

all x 15IC – toy soldiers, ssh, cherry pickers and Allen Tates (monkey humpers).

pledge

grab a jump rope and mosey to the tennis courts.

the thang went like this.  Hank informed us we’d be hitting the four corners.  corner 1; jump rope 50 times. run to corner 2. corner 2; 25 burpees. zombie walk back to corner 1. jump rope 50 more times.  run to corner 3.  corner 3; 25 merkins. zombie walk to corner 2 and 25 burpees. zombie walk back to corner 1 for jump rope x 50.  run to corner 4.  corner 4; 50 (single count) flutter kicks. zombie walk to 3 and 25 merkins. zombie walk to corner 2 for 25 burpees, zombie walk to corner 1 for 50 more jump ropes.  run a lap, 50 more jump ropes.  then, run the corners backwards.  run to corner 4; 25 flutter kicks.  run to corner 3; 15 merkins.  run to corner 2; 15 burpees.  run back to the starting point. time was up at this point.

COT, announcements, prayer requests and closing prayer.  Hank – excellent Q, bro.  it’s not always the most complex workouts that are the hardest. everyone brought their A game this morning.

8 men showed up this am for a challenge and YHC did his best to deliver. Started off with the Pledge and then moseyed to tennis court.

Warmup; SSH, CDD, LBC’s, Toy Soldiers, Flutter kicks all x 15 IC. Plank triceps pushup x 5 IC.

Thang; 6 tennis courts, lunge across court and perform 10 OYO Butt ups; lunge across next court and 10 more Butt ups repaet to the end. Plank for the six. Now that the blood is flowing. Headeing back; Bear crawl across court and perform 5 Burpees OYO; Crab walk across next court and 5 burpees; bear crawl next court and 5 burpees. MUMBLE CHATTER! I like it. Nice work Pax. Crab walk court and 5 Burpees; repeat to the end alternating between bear crawl and Burpees. I think Hank said he was planning something similar for Thursday. Sorry Hank disnt mean to steal your plan. Next we moseyed to the ampitheater for some of Whoopees favorites. 10 wall jumps OYO; BTW HIp Slapper x 5 IC; rinse and repeat. I believe these are getting easier so on the 2nd set we did x 8 IC. Strong work guys. Getting stronger!!! Next we hit a round French Fries, Jack Web, YHC had to be reminded what number we were on a couple of times, and one more round of Frnch Fries. From here it was time for recess so we headed to the playground. 2 sets of 5,10,15. Pull ups, mericans, squats. Time. Strong work men.
COT;
Namorama- Prayer Requests, Announcements.

BOM- Sparky

Moleskin- Hank says he has Jump ropes in the truck if anyone wants to use them. Tennis courts make a much better location for any work on your six. Doesn’t hurt for any kind of suicide work as well. Bear crawl/ Burpees and Crabwalk/ Burpees seemed to get the mumble chatter rolling this am. TClaps to Huckleberry, you’re killing it brother. All Pax definitely pushed the roc on this one. AYE! Crusader you hit the nail on head during the BOM sir about praying for our children and facing the social views of of our world and culture today. Strong words brother. It is an Honor to lead you men. Thanks for oppurtunity. #DRP

10 men abandoned the fartsack this morning for a brisk weather beat down.  after the last few rolled in a little hot, we began.

Warmarama

reverse crunch, rosalita wip, scorpion dry docks all x 15IC / squats x20IC.

pledge

the thang

little mosey to the lower packing lot.  started with 25 merkins, 25 lbcs and 25 flutter kicks OYO then run a lap. rinse and repeat.

mosey to the amphitheater for some rocky balboas x 20, mountain climbers x 25. moved to the wall for ascending testicles with 5 merkins each at 10 degrees, 45 degrees and 90 degrees (maybe more like 75-80). rinse and repeat.

mosey to the playground area for some xys x 15IC

mosey again to the tennis courts for some suicides.  long distance first and work your way back in.  had to call Omaha about half way through due to time.  circled up for some brief tabata.  45 sec merkins amrap, rest.  45 sec pretzels (each leg) recover.  mosey back to the starting point for some 5 merkin ring of fire.

announcements: Stowe Park and Folsom both launch this Saturday.  Prayer requests: sparky’s friend, each other and those still in the fartsack (or out of time). closing prayer.

Gentlemen – it’s and honor and a privilege to be a part of this group of men.  ISI is not a slogan, it’s a blessing.  This AO has provided more encouragement and accountability that I could have ever imagined.  it was also and honor to be able to Q this morning. until next time;

Phillipians 4:13

Huckleberry

10 Pax made it out of the farsack to take on the gloom, with a special post by Freight, nice to see you brother. YHC taking the Q after the #Gashouse Murph was a challenge no doubt. We had one FNG so the disclaimer was delivered and the warm up began.

Warm up; SSH, Merican; cause we didn’t do enough yesterday, Monkey Humpers, Toy Soldiers, CDD’s, Windmills, LBC’s, Flutter Kicks, Trunk Side Stretch, all X 15 IC. Now that Sparky and the Flag appeared we hit the Pledge.

The Thang; YHC dediced to just go with it off the cuff so the Pax moseyed to the far picnic shelter and started off with 3 sets of Dips and Squats x 20 IC. After a quick count off we moseyed to the ampitheater for some Rocky Balboas, Hip Slappers and Donkey Kicks. 20 Rocky Balboas on the short wall OYO and BTW for 10 Hip slappers IC. Another round of 20 OYO RB’s and 10 Donkey Kicks IC. Last round of 20 RB’s OYO and BTW one more time for 5 IC hip slappers and 5 IC Donkey Kicks. Man that is one exercise that sounds good in cadence. Aye! Nice work men. The Pax then moseyed over to the playground for 3 sets of 10 OYO chinups and 30 flutterkicks. Trying to get rid of the soreness from the Murph, no luck with that. YHC had been looking for a hill to try a SOB exercise that is defintely a challenge. Group sprint up hill. While locked with the pax beside you at the elbow, 5 wide, sprint up approx. 30 yrd hill; repeato 3 times. Mosey back to parking lot for the F3 staple. 10, 8 count burpees IC. Crowdpleaser for sure. #DFQ

NMM; YHC didn’t know what to bring to the Pax this am. Tried to keep it moving and the Pax were up for the challenge. Nice job men. An honor to lead. Way to push the rock. It doesn’t get any easier you just get stronger. #DRP

COT; Announcements, Prayer Requests, Namorama, FNG naming; Welcome Mr. Bean.

BOM; Sparky, thank you sir.

5 Pax in a circle wondering if the previous 2 workouts have eliminated the rest of the Folsom crew. Wait, what’s that coming from a distance? Is it Bo or Luke, no it’s the other good ole boy in the bright orange General Lee, Allen Tate to give us 6 for this workout.

Warm up:
SSH x 15
Moroccan night clubs x 15
Reverse x 15
Wind mills x 15
Monkey Humpers x 15
Disclaimer
Pledge

Mosey to tennis court
Thang:
4 corners – all IC
Corner 1 – 5 merkins
Mosey to corner 2
Corner 2 – 5 merkins, 10 lbcs
Mosey to corner 3
Corner 3 – 5 merkins, 10 lbcs, 15 CDD’s
Mosey to corner 4
Corner 4 – 5 merkins, 10 lbcs, 15 CDD’s 20 flutter kicks
Mosey to corner 1 to do in reverse order
20- merkins
Mosey to corner 2
20- merkins, 15 lbcs
Mosey to corner 3
20 merkins, 15 lbcs, 10 CDD’s
Mosey to corner 1
20 merkins, 15 lbcs, 10 CDD”s, 5 flutter kicks
Round 2
Corner 1 5 squats
Mosey to corner 2
5 squats, 10 Bobby Hurleys
Mosey to corner 3
5 squats, 10 Bobby Hurleys, 15 seal jacks
Mosey to corner 4
5 squats, 10 Bobby Hurleys, 15 seal jacks, 20 slow squats

Round 3 PAX choice for corners
Mary Lou corner 1 – 20 burpees
Allan Tate.corner 2 – 20 moroccia night clubs
Hydrant corner 3 – 20 mountain climbers
Huckleberry corner 4 – 20 Hillbillies

Circled up for Mary
Mary Lou – 5 merkins
Allan Tate – can’t remember x 10
Hydrant – 22 merkins ( in remembrance of soldiers )
T-ball – Russian twist x 10
Shingle – ABC’s capital letters

Still with more time we decided to take another lap with 15 LBC’s at each corner

Mosey to circle –

Name a Roma – no FNG’s
1 Huckleberry
2 Mary Lou
3 Hydrant
4 Allen Tate
5 T Ball
6 Shingle

Announcements
Prayer request
each other as men
The group
The country
Prayer

It is an honor, and my privilege to be apart of this, and to be able to lead you guys. Great workout today guys.

8 appeared in the Gloom this am for a sample of the MURPH!

Warmup; x 15 IC; SSH, Toy Soldier, CDD, Trunk Side Stretch

Pledge

Thang; YHC asked the Pax if they knew what the MURPH was? Couple of the pax stated they had heard of it and I also heard something about getting back in the truck. The ones who didn’t know got a little a history on Michael Murphy. #Respect
To give up your life for your fellow brothers and your country. No words can express my gratitude for that. So the Pax were informed we were going to modify Murph’s workout and only do half. Run a 1/2 mile, 5 sets of each; 10 pullups, 20 mericans, 30 squats. Run a 1/2 mile. The Pax embraced the challenge and hit it head on. Nice to see them work together on the pullups and push each other during the exercises. YHC offered the count to the Pax and they jumped in as well. Mericans got a little fast on a few of the sets, my apologies. After the second 1/2 mile the Pax moseyed to the tennis court to finish out the time with A little bit o Mary. Huckleberry with Ring of Fire, Shingle with LBC’s, Hydrant with Mountain Climbers, Roadie with SSH, Garfield with Lunge in Place, Hank with 10 Burpees OYO, Mary Lou, you gonna have to help me out sir, drawing a blank, was it hillbillies, yes I think it was. YHC with 10 pretzels IC each side.

Moleskin; Strong work men. A pleasure to push the rock with you guys. It’s awesome to see the growth in each one of you. #DFQ. It doesn’t get easier you just get stronger. Tclaps to Huckleberry, nice work sir. Mary Lou called me out on at least one of the Tempo merican sets. AYE! It is an honor to lead you men.

COT, Namorama, Announcements, Prayer Requests,

BOM; Thanks for taking us out Huckleberry

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10 of Folsom’s finest ventured into the gloom for the VQ.

with not a fng in sight, short disclaimer was given.

Warmorama

SSH x 15 ic / Floyd Mayweathers x 10 ic, switch/repeat / Allen Tates (monkey humpers) x 15 ic

pledge

short mosey. stopped and found rosalita 15 times ic

continue the mosey to the lower parking lot.

4 corner escalators. spot one: merkins x 10 / sprint to spot two: squat jumps x 15 + merkins x 10 / bear crawl to spot three: mountain climbers x 20 + squat jumps x 15 + merkins x 10 / sprint to spot four: lbc x 25 + mountain climbers x 20 + squat jumps x 15 + merkins x 10 / bear crawl back to start

mosey a little

Peter parkers x 10 ic

mosey some more

arrived to the tennis courts to partake in 11’s starting with 1 burpee and 10 imperial walkers.  went up and down the tennis courts.

afterwards we circled up for more fun

5 double merkin burpees, hillbillys x 10 ic, 5 double merkin burpees, monkey humpers x 10 ic, ring of fire with 5 merkins and 10 lbc, calf raises x 10 ic, don quixotes x 10 ic, 5 double merkin burpees.

mosey back to the parking lot to finish up with another ring of fire with 5 merkins and 5 additional double merkin burpees.

thank you all for the opportunity to q this morning. let’s keep pushing each other.

– Phillipians 4:13

Huckleberry