Fitness, Fellowship, Faith
Short mosey around the park to the soccer field, then line up to do a Bantaan Death Crawl half the soccer field then partner up and do the broken wheel barrow the rest of the field swapping up half way.
We partnered up did farmer carries and Dora for about 3,000 reps.
100 curls
100 block swings
100 squats
100 LBC’s
100 merkins
for 5 rounds using the full length of the soccer field
YHC had never been to Folsom, so YHC took a trip on Friday night to scope out the terrain and find some fun places to build a workout worthy of the Folsom PAX. YHC found one hill, then another hill, then another hill, and yet another hill. All of these were put to good use this morning.
WARM-UP:
25 SSH (IC), 10 Alarm Clocks, 10 Burpees, 20 Moroccan Night clubs (IC)
THE THANG
We headed out for a Bataan Death March around the pond, up the main road, towards the Police Dept, then down Sportsman Dr, continuing down the footpaths. (Bataan Death march = Indian Run with last guy dropping for 5 Burpees, then running hard to catch up to the pack). Montross and others found out that it’s good to get the first set out early, but that it doesn’t guarantee that will avoid your next set and run from being on a hill.
The PAX were thankful that “this was going to be the last hill”. At that point, YHC coordinator shared the good news that there were going to be many more opportunities later in the workout for more hills.
We circled around and went down into the lawn, at the base of a grassy hill. We then got ready for a set of exercises and hill sprints. Our exercises were 3 Burpees, 3 Ski abs, and 3 Knee Tuck/Jumps. Then we mosey’d up the hill should-to-shoulder for a short distance, until YHC yelled “Go!”, then we all sprinted up the hill to the soccer field fence. We mosey’d back down the hill, and repeated about 5 times.\
We mosey’d on the soccer field, for the next routine of Thirds. Run 1/3 of the field, then 10 Mike Tysons/10 Crunchy Frogs, then Lunge-Walk the second third, then 10 Mike Tysons/10 CrunchyFrogs, then Run the remainder. We repeated, changing the exercises to 10 Merkins/10 Big Boys, switching the Run to a Nur. Last set had us doing 10 Jump Squats/20 Flutter Kicks. The field was not at all dry when we arrived, but we sopped up some of the moisture with ourselves.
Then we moseyed to the bleachers on the field for the next routine. This time we knocked out BLIMPS with a run in between each letter/exercise, running across the field and up the little but steep hill to the Tennis Courts, and back to the bleachers. 5 Burpees, 10 Lunges, 15 Imp Walkers (IC), 20 Merkins (IC), 25 Plank Jacks (IC), and 30 Squats. We planked for the six in-between.
There were bleachers just sitting there, and 20 Dips seemed like a good idea, so we did those in cadence.
Next, we mosey’d down the path, past the amphitheater, past the pond, to the bottom of the hill, around the last pavilion, and back up the parking lot hill to the starting point for 6MOM.
Our 6MOM consisted of LBCs, Merkins, Heels-to-Heaven, Protractors, and two other exercises that I cannot recall, even though they took place just a few hours ago.
ANNOUNCEMENTS
Watch the Amoeba Ruck in Belmont today, and join them afterwards at Primal Brewery (Balljoint posted at Folsom, and then went to the Amoeba Ruck – Beast!!)
Register for Grow Ruck – Aug 6-7
Register for the Red Cross’ Blood drive at TechWorks in Belmont search “F Three” on Red Cross website.
F3 dads First session June 19 at the Yank, other sessions in July/Aug
PRAYER REQUESTS
Prayer
Big Pappy’s family health
Sister Act –
Gumby’s mother
Montross’s M’s grandma
Turtleman’s recovery
Montross’ sister’s pregnancy
Thanks to the Folsom PAX for the warm welcome and for a great breakfast at Country Kitchen!
—Bubba Sparxxx
Warm Up:
GoofBalls, Nolan Ryans, Mo Rockin Night Clubs, Fire Hydrants,
Lets Mosey to the Triangle.
20 Twen, Twen, the goal was to not count the reps just time 20seconds and go as hard as you can.
run in place, mountain climbers, Freddy Mercury. side step to each station and NUR the hill.
3x.
Route 66 with Bobby Hurleys.
Moseyed back to the tennis courts and I had my Bedpan full of the Deck of death cards. Each pax pulled a card.
That person would mosey three tennis courts, then sprint 3 courts. mosey back then sprint the last 3.
All while the rest of the pax performed said exercise.
After a few rounds it was time. We finished with 22 for the vets.
Prayer request:
SA and family, Big Pappy and family, Mental health awareness month, teachers, kids taking EOG’s, each other.
Events:
Amoeba Ruck coming up 5/22/21
The BedPan is Full!
Warm up:
Lateral Lunges IC X10
Toe Taps IC X10
Don Q’s IC X10
Merkins OYO X10
Head to the soccer field via running out of the parking lot to the triangle and back down to the field
Bataan Death Crawl 1/2 the field
Then partner up and do the Broken Wheelbarrow for 1/4 of the field then swap
Time to Work: Partner Up
Dora
200 Curls
400 Block Swings
600 Squats
800 LBC’s
1,000 Merkins
P.1 Farmer Carry 1/2 the field drop the chunk of pole Sprint to the end and back Farmer Carry with opposite hand back
P.2. Work on reps
Get it till you finish or time is up
Prayer Request:
Sister Act and his family, Big Pappy and his family, Turtleman and his family
Announcements:
12 mile team ruck 5/22 at Primal starts at 9 am (I think)
Thanks for letting me lead!
On to the Next One! Wichita
9 HIM’s show to know and grow this chilly morning at Folsom.
Warm Up:
5 gravel pickers (IC)
5 burpees
The Thang:
Mosey to flag at entrance stopping at each light pole to get
1 burpee, 5 merkins, 10 LBC’s
pledge at flag
Mosey to first parking lot for a little 4 corners escalator style:
1st corner: 10 burpees
2nd corner: 10 burpees, 20 hand release merkins
3rd corner: 10 burpees, 20 hand release merkins, 30 Shoulder taps
4th corner: 10 burpees, 20 hand release merkins, 30 shoulder taps, 40 merkins
Mosey to back parking lot to the left near ballfields for more 4 corners escalators:
1st corner: 20 flutters
2nd corner: 20 flutters, 30 LBC’s
3rd corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s
4th corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s, 50 Big Boys
Mosey to bottom parking lot near the shelter taking back trail for more 4 corner escalators:
1st corner: 30 merkins
2nd corner: 30 merkins, 40 squats
3rd corner: 30 merkins, 40 squats, 50 arm press overhead
4th corner: 30 merkins, 40 squats, 50 arm press overhead, 60 CDD’s
Mosey back to the parking lot at tennis courts for:
20 mountain climbers (called by Wirenut)
22 merkins for the Vets (called by Handcuff)
3 rounds of picking cherries, dropping cherries and over head claps (called by YHC)
COT
We discussed “The End of the Rope”
I want you to think about you life. Think about it for just a moment, take your time and think about the moments of life that have shaped you the most. How many of those times, the decisions that shaped you the most, came when you were at the end of your Rope? What happened, did you cry out to God? That’s what happens often times when we find ourselves without any other possibility. This is what normally happens, when we come to the point of admitting our life is unmanageable. When we have exhausted all of our other possibilities we cry out. This is not a bad place to be, it’s uncomfortable yes – but bad no.
When we’re on the top of the world, when the system seems to work for us, when we have everything under control, what is there for God to do? Have you truly ever thought of crying out to God when everything is going great?
Often times, I’ve been guilty of saying, “God doesn’t give you more that you can handle.” Nothing is further from the truth. If that were true, why would anyone need God? That’s it – now you’re getting where I’m going with this. You see, when everything falls apart, we remember the One who can put it all together because there are things that simply go beyond our abilities. And we cry out to Him. That cry, truly is humanity admitting that we can’t do this on our own. And, it’s precisely the first step in redemption. It’s the beginning of becoming liberated from the power of canceled sin. Remember Jesus beat sin and death and hell and the grave – we today though can live bound to the power of canceled sin.
Proverbs 3:1-6 says, “My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you peace and prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will direct your paths. That’s it – it’s that simple, trust in God.
I shared when I was at the end of my rope and then gave each of the guys there something very special to me and made a commitment to them.
Prayer Request:
Sister Act’s daughter
Big Pappy’s mom
Kids taking the EOC, EOG
Warm up
10 gravel pickers IC
10 imperial walkers oyo
10 Hillbillies oyo
mosey to the tennis courts
corner 1 – 5 burpees
corner 2- 5 burpees, 10 hand release merkins,
corner 3- 5 burpees, 10 hand release, 20 mountain climbers,
corner 4- 5 burpees, 10 hand release, 20 mountain climbers, 30 shoulder taps
mosey to the middle of the courts and partner up
Booyah merkins to 10 and run to each side of the courts after each merkin.
circle up for some plank work.
10 plank jacks
10 regular merkins
20 plank jacks
10 diamond merkins
30 plank jacks
10 wide arm merkins
40 plank jacks
25 SSH IC
5 burpees
20 SSH IC
5 burpees
15 SSH IC
5 burpees
10 SSH IC
5 burpees
5 SSH IC
10 burpees
mosey back to the flag
Announcements
4 man ruck in Belmont
Snowbird
50 mile run
Prayer Request
SA
Big Pappy
Hacksaw
All the PAX
Praise report
MW son was baptized
thank you men for letting me lead!
Round Up
Warm Up
10 Burpees
50 SSH IC
10 Burpees
40 SSH IC
10 Burpees
30 SSH IC
10 Burpees
20 SSH IC
5 Burpees
10 SSH IC
5 Burpees
Mosey towards the flag stop at each light pole
5 Burppes
10 hand release merkins
20 mountain climbers
25 LBC
We make it to the flag and say the pledge
10 two pump burpees
we mosey over to the island near the entrance at Folsom.
5 rounds of
15 squats
15 flutters
15 burpees
take a lap after each set is complete
then we mosey to the Peking lot for some Dora
200 dips
400 incline merkins but we scaled down to 150 when everyone was falling on their face.
600 air press
moseyed to the start and that was enough!
announcements
Snowbird September 24-26
50 mile run September 3-4 start at 5 pm
4 man ruck may 22 BOS
Prayer Request
Big Pappy
SA
Each other
Youth
Mothers Day
Westside mission trip
Today being May the 4th some of the pax may have been expecting some type of Star Wars theme. The only theme we had was working together.
Warm Up: (no imperial walkers just yet) SSh, and 10 burpees
The Thang:
We moseyed to the tennis courts. I had the pax partner up with someone they had never worked out with. If they had before make sure it was not your “hey lets partner up cause we go at about the same pace as me”. The goal was to push or pull just a little better than before.
100 monkey humpers, 200 imperial walker squats, 300 imperial walkers, 400 imperial walker kicks.
Partner 1 sprints to the end of the courts and back while partner 2 does the exercise trade off until completed.
Half court Booyah Merkins, 10 down to 1.
Just as the clock strikes 6 am Stogie heads out of the tennis courts. As I get about 10 steps ahead of the pax I yell out “Lets race Stogie to the Flag”. Once this curve ball was hit by the pax they all come sprinting up the hill to the flag, all trying to beat Stogie to the top (he is driving by the way) mayor with all his wisdom runs in the middle of the road to hold stogie back from zooming past, Lucky for us Round Up and Ball Joint may have gotten to the flag before the Red Yota made the pass. Once we caught our breath we moseyed back stopping at the street lights for a little core work.
Vups, LBCS, Big Boys.
Ended with Iron Man Superman Merkins. x5 then time.
Prayer request: many families dealing with sickness, and our country.
I prayed us out with a real COT. It was great to take a moment and come together for the first time in a while.
The BedPan is Full..
12 men at Folsom this morning.
Warm-Up: Grass pickers, Hillbillies
Mosey towards flag at Folsom entrance. Stopping at light poles on the way.
1st pole: 10 Hand Release Merkins
2nd pole: 10 HR Merkins, 20 American Hammers
3rd pole: 10 HR Merkins, 20 AH, 30 LBCs
4th pole: 10 HR Merkins, 20 AH, 30 LBCs, 40 Flutter kicks
Pledge at flag
Exercise called here is Mike Tyson’s and Mountain Climbers. Start with 1 Mike Tyson and 4 MC. Then 2 Mike Tyson and 8 MC. 3 Mike Tyson’s and 12 MC. Continue until finish with 10 Mike Tyson’s and 40 MC.
Short mosey to parking lot. Line up in front of the curb. Staying with the 1:4 ratio. Do 1 Burpee and 4 Rocky Balboa’s. Then 2 Burpees and 8 RB. Continue this until you finish with 10 Burpees and 40 Rocky Balboa’s.
Mosey down to bottom parking lot. Line up on first line for some Route 66 with Merkins. Start with 1 Merkin, bear crawl 2 spaces for 2 Merkins. Bear crawl 2 more spaces for 3 Merkins. Bear crawl, 4 Merkins. Continue this until you finish with 11 Merkins.
Short mosey to the Pavilion. Line up in front of the short wall. Start with 1 Step Up and 4 Dips. Then 2 Step Ups and 8 Dips. Continue until finish with 10 Step Ups and 40 Dips.
Mosey back to COT. Time!!
Announcements
Prayer Request
Nameorama
Nice work men. SYITG!
SA
Folsom is a unique type of place. The HIMs are proud, and why shouldn’t they be? They rock! The AO is sprawling with lots of different things to do. When I requested the Q from Wichita he asked if there would be a playlist. Does he even know me? As I was walking up to the circle of HIM before the workout I heard some guys ask where my speaker was. This is what happened…
Disclaimer – I’m a pro, do what I say unless you want to modify, then do whatever you need to do.
Warmup – Goofballs, Don Quixotes and the patented Sargento Right over Left. Most of these guys hadn’t seen this one before so it was pretty funny.
Mosey, being sure to pick up the JBL on the way past my car. Begin Killer Playlist!!!
Route 66 – Do Merkins at each light. When it was apparent we wouldn’t get to the required 11 lights YHC Omaha’d to include trees and even large shrubs (We want a shrubbery!!! See the clip with the Knights who say Nigh from Monty Python and the Holy Grail, it’s hilarious) so we could get the number. Mission accomplished!
Pledge of Allegiance
Mosey to the horse track where the big steps are.
Triple Nickel – At the bottom do Derkins, lunge to the top and do WWI’s all x5.
Mosey back down to the start and go to the tennis courts.
4 Corner Escalator – In honor of my dad’s 72nd birthday today, we would use that number as the guide.
Mosey in reverse to retrieve the JBL then back to the corner we ended the exercises on. Do it all in reverse! This was a great way to finish the workout and made for a lot of pain. Even swole ‘ole Wirenut said that for a spaghetti armed runner I sure do a lot of Merkins. I’ll take that as a compliment! Thanks for the opportunity to lead men!
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