Tag: Folsom (Page 54 of 55)

5 pax showed up for Q number 2 from YHC.

Started with a short disclaimer as there were no fng’s today.

Warmup; SSH,LBC, Hillbillys, Toe raises, all exercises x15 IC.

Pledge

Mosey to bottom of parking lot and start the late week beatdown.  This set started at bottom of parking lot working our way up the hill with 5 different exercises. Started with CDD, then Freddie Mercury, Clock Merkins, LBC’s, and Squat’s at the top of the lot all exercises x20 OYO. Mosey back down the hill and mosey 1 lap around the parking lot. Repeato. Get to bottom shelter and start the benchwork with dips, stepups, and Derkins all x15 IC. Repeato. Oops still have time left so we mosey to amphitheater for some flutterkicks and stepups on the wall x10 IC. YHC asks pax for an exercise and burpee’s and BTTW hip slappers were done IC. With time running out we mosey back to do COT.

announcements, prayer request, namorama

Great job guys! Thanks for the opportunity.

Gumby

12 of Folsom’s finest showed up in the gloom to face the Blockbuster. The pax had seen this before but it was a modified version. YHC felt it was time to give them the full experience. The pax didn’t back down and pushed through. Nice job fellas. YHC had only 5 coupons and the pax were informed if Sparky didn’t make we would have to modify. Thankfully he pulled in with the remaining coupons and the Blockbuster was saved. No FNG’s were present so there was a short disclaimer; this is U vs U, push yourself and modify as needed.

Warmup; SSH x 10 IC, CDD x 12 IC, LBC’s x 12 IC, Toysoldiers x 12 IC; Allen Tate came in hot so the Folsom pax have remaned the Monkey Humper- Allen Tate.

Thang; YHC explained to the Pax that we would complete 3 sets of 6 exercises with the block and run a 1/2 mile before and in between each set and at the end for a 2 mile total. Definitely got the mumble chatter going early. Exercises were curls x 10 IC, Squats x 10 IC, french curls x 10 IC, front raise x 10 IC, squat press x 10 SC, Good mornings x 10 IC (we will feel these tomorrow for sure. This took the whole time and maybe a few minutes more, sorry fellas.

Moleskin; Nice work by all Pax, the running was a little more than usual but was handled by Pax very well. Tclaps to Sparky and Garfield for pushing the Q, nice work men. Hope it wasn’t too much for you Medicine Woman after the dunk contest last night, wished I could of seen that. To the cyldesdales way to push the rock men. Gumby has the Q on Thursday, looking forward to it sir.

COT; Namorama; Prayer requests and announcements.

BOM; Sparky thanks for taking us out sir. As always an honor to lead you men. #DRP. Till the next one. AYE!

10 men appeared in dark to take the red pill.

Warm up
Hillbillies x 20 ic
Windmills x 20 ic
SSH x 20 ic

Pledge

Thang
run to bottom parking lot; form a line at curb stops and Sparky gave instructions. Sprint across parking lot (30 yds) 20 mericans, sprint back 20 lbcs, sprint back across 19 mericans, sprint back 19 lbcs; all the way down to one rep of each. Mosey to ampitheater dips x 20 ic, hip slappers x 10 ic, run around park back to flag.

COT; Announcements, Prayer requests

BOM; Sparky

7 PAX gathered in the eerie post-storm gloom at the Folsom.

Disclaimer

With a slight drizzle upon us we mosey down to the lower parking lot with a nice paced lap around Coming to a stop at a nearby shelter.

Warmups: IC

SSH

calf raises

flutter kicks

Tha Thang

partner up, PAX 1 reverse suicide width of parking lot while PAX 2 prison push-ups, switch it up. Then PAX 1 duck walks a distance while PAX 2 plank jacks, switch. Then P1 inch worms(easier in demonstration) a distance while P2 LBC, switch. Then P1 toy soldiers while P2 flying squirrels, switch.

Mosey to first corner of parking lot stop 10 SSH, mosey to next corner 10 squats, mosey to next corner Freddie Mercuries. Mosey back to the upper lot for the Pledge.

With a quick recover, Dolph couldn’t help himself but to throw in 10 burpees on your own, we abliged the notion. Then we Circle up for some 1 minute drills, merkins, toe squats, mt climbers, and ended with a Ring of Fire merkins x 10!

Announcements, prayer requests lifted up, and prayer for the road!

great job men, and thanks for the opportunity to Q!

We call it “Burnout’s” because this workout will definitely make it burn!

We started the morning with a quick warm-up of Side Straddle Hops, Windmills, Monkey Humper’s and Hillbilly’s before the Pledge and quick jog around the park to make sure everyone’s blood was pumping.

For the workout, everyone grabbed a cinder block and lined up across the tennis court ready for “Burnouts”.  We did each exercise for 1 minute: 1)bench press, 2)line jump, 3)triceps curls, 4)Squats, 5)lawnmower pulls, 6)Lunges, 7)Shoulder Press and 8) Bicep curls.  We took a break from all the lifting for another quick job around the park.  We met back on the tennis courts to finish up the full body workout with sit-ups and side planks for 1 minute.

We finished up in the circle of trust for prayer concerns, announcements, name-aroma and closing prayer.

Good Work Men!  I hope everyone enjoyed it.

~Garfield~

8 pax showed up in the gloom for the beatdown.

Warmup; SSH, Mericans, Squats, Toysoldiers, LBC’s, Flutterkicks all exercises x 15 IC.

Pledge

Mosey to 6 Tennis Courts line up on the first court and YHC told Garfield that he liked the suicides we ran last week so we going to do burpeecides. Sprint across court 1 and perform 1 burpee and sprint back. Sprint across court 2 and perform 2 burpees and sprint back and so on across all six courts. 21 burpees total and about a 1/2 mile. Then we mosey to end of the parking lot where the flag is planted and circled up and performed Mary; WWII sits ups x 15 OYO, Hello Dolly x 15 IC, Russian Twist x 15 IC. Mosey to the upper picnic shelter for 3 rounds of the following. CCD, Squats, Dips, Good Mornings. Rd 1 x 20 IC, Rd 2 x 15 IC, Rd 3 x 10 IC. Mosey to the ampitheater and perform wall jumps x 10 IC, tougher to count than YHC expected. BTW for Hip Slapper x 10 IC, thanks Whoopee. Wall jumps x 10 OYO, BTW Donkey Kicks x 10 IC. Mary on the stage, Freddy Mercury x 15 IC, French Fries x 10 IC. Mosey back to flag parking lot for COT.

COT; Announcements, Prayer Requests, Namorama

BOM; Shingle

Moleskin; Nice work men. TClaps to Shingle and Gumby for stepping and taking the Q spots next week. AYE! Hank and Garfield, way to push the rock men. Strong work by all. Once we hit the point where the body wants to quit thats when pushing through starts making the difference. #DFQ As always an honor to lead you men. #DRP

10 pax appeared in the gloom for the VQ by Allen Tate.  There was a text going around last night about comfortable shoes and icy hot!

Pledge

Warmorama;

Monkey Humper (popnlockit) x 20 IC

SSH x 15 IC

Hillbillies x 15 IC

Thang;

Mosey to lower parking and meet at the far end.  The VQ then called for an indian run.  The mumble chatter started with, ok any prayer requests.  The distance was about 1/2 mile where the Q asked; who knows what a chest nut is?  No pax could answer.  Partner up.  P1 assumes sit up position on back.  P2 places feet at P1 head and planks.  P1 holds P2 ankles and performs 5 bench press then holds the lock out position and P2 then performs 10 mericans.  Switch. Rinse and repeat.  More mubble chatter as the pax were in the entrance to the park performing Chest Nuts.  Great exercise.  Definitely got the I hate yous out of Shingle. Next was an Indian Run back to the starting point for some BOMBS. 25 Burpee, 50 Overhead claps,  75 Mericans, 100 Bigboy sit ups, 125 Squats.  Aggregate count with partners.  P1 exercising while P2 sprinted 40 yds and back.  Crowd pleaser.

COT; Announcements, Prayer requests- Shingle, pray for the Pax at Folsom and for each other.  AYE!

BOM- Allen Tate

Moleskin; Tough workout men.  Liked hearing the mumble chatter.  It doesn’t get any easier you just get stronger.  #DRP

The rainy morning started with a few quick warm-ups which included side straddle hop, don quixotes, hillbillies and a jog around the park. Once everyone was warm and ready to go we met on the tennis courts (6 courts wide) for suicides. Between each suicides, we recovered by pushing out 30 merkins. The first recovery was wide arm merkins, and then regular merkins and we finished up with diamond merkins. We ended the workout with a nice jog to the closest picnic shelter for LBC, ABC and Dips.
Nice work out Gentleman! Thanks for the opportunity to Q for the first time.

F3 Garfield

COT; Announcements, Namorama, Prayer Requests,

BOM; Prayer

7 regular pax and wait 2 FNG’s appeared in the gloom for a Sparky beatdown.  After a short disclaimer the warm up began.

Warm Up; SSH x 20 IC, Mericans x 20 IC, LBC’s x 20 IC

The Pledge

The Thang; Pax were instructed to mosey to lower parking and circle up near the blocks that someone apparently left in the middle of the lot.

Pax partner up and perform the following exercises.

P1 60 Burpees P2 Bearcrawl 20 yds 20 block curls and bearcrawl back and switch; P1 80 mericans P2 frog leap 20 yds 20 french curls frog leap back; P1 100 squats P2 crabwalk 20 yds 20 block chest press crabwalk back and switch; P1 120 flutterkicks P2 lunge 20 yds 20 block dips lunge back and switch.  There was not much mumblechatter at this point and with time almost out we moseyed the blcoks back to the upper parking lot and returned them to a pick up.  Cirlce up for mary.  It was heard that Shingle hated Sparky at this point and another comment was made about running a lap around the tennis court and of course that is what shingle picked.  I think he regretted that choice.  Once complete with the lap we circled up again to complete the pax mary.  SSH, LBC’s, and a couple more that I cant remember.

Moleskin; Tough workout and the FNG’s handled it pretty well.  In all the Pax were definitely feeling this one not long after the burpees started.

Namorama and FNG naming

BOM; Announcements, prayer requests, prayer.  Nice work men.  #DRP