Tag: Folsom (Page 8 of 55)

I was back in Folsom this morning-great Ao, great guys, OUTSTANDING cofeeteeria (partly based on the food and partly based on the PAX. However, you will have a hard time finding a better breakfast casserole anywhere). Saw a lot of new faces and a few old ones this morning. We also had a couple FNGs. Driving in I noticed some extra vehicles and quickly realized there was another event going on. Years ago I might have wondered if the Folsom regulars had camped out due to excitement for another workout…..I soon found out there was a dog show going on this weekend. At your own risk you can insert your favorite joke about anyone’s particular M at this point.

We started with a little warmup-a few SSH, Squats, and Merkins then headed to the tennis courts. I did get to the disclaimer shortly after starting. Q fail right out of the gates. Oh well, I guess that is what I get for not Q’ing on a regular basis lately. Once we got on the tennis courts I explained the initial plan. I reminded the guys of the Greenwood PAX event each year called IronPax Challenge. I borrowed part of one of their workouts with a minor modification. I would count my reps and they would do AMRAP. I did 50 squats/20 BB situps + 20 Freddie Mercuries, 30 Merkins, 20 Bonnie Blairs, and 10 burpees. BTW, Bonnie Blairs don’t get any easier if you don’t do them on a regular basis. We took a lap around the courts then repeated that without the burpees. And in case you are wondering, the second round was not easy.

We moved on to the second part which included an Indian Run….actually a “Run Indian.” I don’t think this is a real thing so don’t bother looking it up. I made it up last night and overall I think it worked pretty well. On Run Indian, the idea is similar to Indian Run except the first guy in the line drops off, does 3 burpees, yells “GO!!!! for the next first guy to drop off and do 3 burpees….. After completing the burpees, the idea is to get back into line moseying along. I was pretty happy with how this turned out. I believe Wichita felt like he was just doing burpees the whole time. Yup, I’ll call that success.

Once we got up top to the flag by the entrance we quietly stayed on the backward-facing wall and did some Donkey Kicks. Note to self: 20 DKs in cadence are tougher now than I remember. Apparently some old ladies came out and started to yell at us because we were shaking the walls. One look at Sparky and they swooned. He apparently smiled and they became a lot more friendly. I think he may have gotten a phone number from one of the maw maws. No judgement here. Everybody need a little love, even the blue-haired beauties.

We moseyed back to the tennis courts for beatdown #2. This time it was 11’s with HIP SLAPPERS on 1 end and Big Boy situps on the other end. This was pretty painful but we eventually finished. Next we moseyed back to the flag up front and did some hip slappers. We had just enough time to mosey back to start for a few minutes of Mary. I believe I had enough when Sparky called for 10 burpees during Mary?????!!!!!! WTF? Mary doesn’t burpee!!! She’s a sweet soul that needs some gentle petting. Not pounding on the pavement with grunting and snotting around all over the place.

Both trips up to the front flag we talked a little about 1 of the books we have read at Coconut Horse called The Four Agreements. As a quick reminder, the 4 agreements were the following: Be impeccable with your word, Don’t take things personally, Don’t make assumptions, Always do your best. We also put in a plug for Q Source at Ingles. Maybe this will get a few guys out there also.

We finished with a COT full of prayer requests ranging from Turtleman to LEO to various friends and family members. Great push guys. Enjoyed being back at Folsom again as usual.

And BTW, Allen Tate was not here today.

Whoopee

I dusted off an older weinke previously used at Downtown with a few tweaks. 6 HIMs spent time this morning taking directions from a BAW and putting in werk while enjoying a throwback Hip Hop
playlist. Then good stiff from the 90s and early 2000s. No mumble rap or autotune crap here!

Playlist Link

We started with a short warmup. Side straddle hops, grass pickers amd toy soldiers.

Short mosey to the tennis courts and partner up for BOMBS.
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boys
250 Squats

Mosey to the ampitheater

The ol’ Folsom 5-1er.
50 LBCs
40 Mountian Climbers
30 Lunges
20 Dips
10 Dirty Hookups
Repeat for 3 sets

The Huck Special
Hip Slappers – 10 IC
Austrian Mtn Climbers – 10 IC
Omaha on the 2nd set. Geez!

Mosey back to the tennis courts.

11s – Ironman-Supermans and Jump Squats

Prayer requests: Pappy amd family. SA family, Stogie’s dad, Hacksaw injury, da Kotters. YHC took us out in prayer.

Warm up

50 SSH IC

10 Burpees

25 SSH IC

10 Burpees

Mosey to each light pole towards the flag

5 Burpees 25 merkins

5 burpees 10 diamond merkins

5 burpees 25 merkin and 10 diamond merkins

Speed bump for 10 burpees

Stop at the small triangle 5 merkins, bear crawl, 10 merkins, bear crawl, 15 merkins

10 Burpees

Mosey to the Administration building and grab some wall.

Wall sit and march 20 IC

Wall sit and air press 20 IC

20 Squats

Mosey around to the flag

Pledge

10 Burpees

Mosey across Dallas Cherryville to the backside of Walmart

Plank position for as long as possible while I called

10 shoulder taps IC

15 Peter Parkers

20 Mountain Climbers

15 Parker Peters

5 Merkins

10 Burpees

Mosey around to the hill

Partner up for DORA

100 Dips on the curb

200 LBC

300 Squats

while alternating running up the hill grabbing 2 burpees and back down.

We then lined up along the bottom of the hill

5 merkins, 5 shoulder taps, 5 burpees then bear crawl up the to the top for plank then grab 5 shoulder taps, 5 merkins, 5 mountain climbers then bear crawl back down the hill.

10 burpees at the bottom then bear crawl back to the top to finish!

Moseyed back to the start as fast as possible.

Announcements

PT test at the Gashouse this Saturday at 7

Prayer Request

Big pappy

Each other

Turtleman

Sister acts daughter

I want to thank God and you men for allowing me to lead and push the rock at Folsom once again. Every time we go out or show up to a workout try to set the bar higher than last time. Try to push yourself to be better and stronger. Make up your mind and execute the plan

Thankful for you guys!

Round Up

This morning I had the pleasure to be the Q at Folsom.

Warm Up,
SSH 20, Nolan Ryans 20, Fire Hydrants 20, Knee Hold Stretch 10 seconds each side.

The Thang:
Mosey to the road close to the ball fields for some speed bump to speed bump sprints.
4x 10 merkins at each speed bump meeting in the middle for 20 squats
Like a callus Rabbit Ears rolls in just as we finish up and I call 5 burpees to welcome him.
Mosey to the Tennis Courts
Puff Puff Pass:
Partner 1 does the exercise partner 2 sprints to the end and back.
100 CDD (always thinking of you Def)
100 Mtn Climbers
100 Dying Cock Roaches
100 Raise the roof
20 Burpees together or split them between your partner
Once finished we did this:
Super Man hold for 20 seconds Iron man hold for 20 seconds then 10 merkins.
I lost count of how many times this went around.
Pledge and a fellowship mosey back to the parking lot.
We finished with 22 for the vets.

Announcements PT Test this weekend.

Prayer request: SA, our nation, each other, and celebration of T-Rons Moms birthday.
Prayed also for safety of the country should the verdict today cause others to lash out and riot.
Special prayer for Turtle Man, if you have never met him he is a good dude. We are always here for you Brother.

The BedPan is Full!

Today was a beautiful morning with clear skies and the perfect temperature. This was going to be the day we capture the crack commando unit that escaped from a federal prison.  The men are focused and this was by far the best group of men that I have ever had to lead.  There was no doubt we were going to be successful.

After a brief warm up we headed down to the lower lot to get in a some PT before we headed out on our journey. We went back and forth in the lot doing  20 LBC’s on one side and 10 Big Boys on the other. We did a burpee in the middle to keep the heart rate up.

As we worked through our reps, I hear private Wirenut say “What the heck is that…” .  Moments later Captain H.M. “Howling Mad” Murdock comes sprinting out of  the mental hospital.  Murdock was running so fast he ran out of his shoe.  A hummer filled with B.A. Baracus, John “Hannibal” Smith, and Templeton “Face” Peck spins around and Murdock jumps in and they take off into the darkness.

Unfortunately, my men and I froze.  We could not process what had just happened. We just continued our reps. After completing PT, we took a mosey over to the other side of the park. I figuired a little game of basketball could lift the men’s spirits.

As we did Bobby Hurley’s at at each line, the “A-Team” which they like to call themselves, pulls up next us and hurls some grenades. Their aim is awful for the most part but private Sarlacc did take one on the neck. Private Wirenut showed much bravery as he storms the hummer almost pulling the one of them out of the hummer to be captured. Wirenut is one you want to take to battle.

We then took a mosey in the direction the hummer went. We stopped at the Folsom triangle. We took a NUR up the hill.  We were not going to be tricked from behind again.   At the top of the hill, the lunged walked with a head on a swivel. We saw movement at the gazebo. We started to surround the gazebo, then shots rang out. My men stormed them, many taking hits, but the A-team retreated in fear.  Hacksaw had some great covert operations. My men and I have won the battle, but they still escaped.

We mosey back to tennis courts. As we mosey, the “A-Team” takes their shots at my men, causing Private Stogie to go AWOL.   To my surprise, they pulled into base and surrendered.

Together we finish at the tennis courts with hand release merkins and LBC’s .

A quick mosey to the flag for some Al Gores, 22 for the troops, pledge and COT.

Today was a good day. We captured the “A-Team”.

Colonel Decker 4/15/2021

Hacksaw took the lead this morning with the warmup, there were burpees, merkins and more! Then we all grabbed a block and headed to the tennis courts!
We did these exercises –

Thrusters, curls, triceps, and Big Boys 10 reps of each at the edge of the first court, rifle carry to the next court 20 reps each, 30 at the next , then 40, then worked our way back down to 10, the repeat back across the courts, Roundup and Wichita lead this, almost making back across! Iron Hulks with Blocks!

Announcements- 5k this Friday at Lincolnton middle school, convergence Saturday, PT test next Saturday, Snowbird men’s retreat, gofundme for the gsm men

Prayer request- Big Pappy, people with addictions, each other, Wirenuts family member

All the men at Folsom put in some work this morning!

15 PAX posted at Folsom and honored Albert Gettings by doing the “Bert” Hero WOD.  For those that have never done it, Google it and give it a go.  It is a mental grinder but just keep in mind that this man sacrificed his life for our freedom.

Moleskin:

YHC talked about being 1% better than you were yesterday.  If we strive to do this then we are constantly trying to accelerate.

Announcements:

Thanks for the opportunity to lead…until next time Pizza Man is OUUUUUUTTTTT!!!

Werk was done.

8 of us showed up for my Q at Folsom this morning. I landed the king of Q’s again last month and I am trying to get it again for April so I ask Wichita for another Q at Folsom and to make a workout up on the fly I went for this right here:

Warm up

SSH 50 IC  10 Burpees

SSH 40 IC 9 Burpees

SSH 30 IC 8 Burpees

SSH 25 IC 7 Burpees

SSH 20 IC 6 Burpees

SSH 10 IC 5 Burpees

10 Burpees

Lets mosey to the stage!

We get to the hill right in front of the stage area for some dirty 11’s

Top of the hill Mike Tysons, Bear crawl down towards the stage to the sidewalk for 2 Burpees, sprint to the stage for squats.

Once we completed this we moseyed to the new and improved Folsom half pipe! So we all met I the bottom what I called the valley and we went took off to one side or the other for 50 merkins at the top run back through the valley to the other side for 40 merkins and worked our way down to 10 merkins. We met back in the valley all together for some

Shoulder taps 25IC

Merkins 25

Imperial Walker squats 10IC

Plank Jacks 25IC

We moseyed back to the start with 10 minutes to spare and we used it up on the handrail beside the playground. Everybody grabbed a piece of the rail while on their back for some LAT PULLS

Wide arm 10 reps

normal grip 10 reps

close grip 10 reps

We done this for 2 rounds

Get to the flag and done some core work to finish it off.

30 LBC IC

30 flutters IC

10 Peter Parkers IC

10 Parker Peters IC

Announcements

Convergence 17th @ Bulldog

PT test 24th @ Gashouse

F3 Dads this Saturday @ the AO of your choice to pick up trash fr 1 hour and fellowship

Prayer Request

Big Pappy

Sister Act

Youth

My Friend Austin

Each other

I took us out!

Thank you men for the opportunity to lead you guys through a another workout this morning. Im thankful for each of you guys and the fellowship we have at Folsom. Lets continue to grow and be that light for many people.

ROUND UP

My youngest 2.0 is out of town this week for Spring Break. The lives our kids get to live can be quite charmed – lucky for them. But lucky for me because that frees my morning schedule to get after it: #noexcuses (though I’ve made plenty in the last year. I reached out to Wichita a few weeks back to secure the Q spot at Folsom this morning so I could venture north where work is completed and the rock is pushed extra hard. I was a little worried having stayed up to watch the National Championship basketball game, so I set 2 alarms so not to miss the action. As our friend Huckleberry likes to say: “it’s time to clock in.”

Warm-up:

10 IC count of: Toy Soldier, Imperial Walkers, Side to Side Lunge, Plank Jacks, Fire Hydrants (SC R/L)

Pledge

Mosey a short distance to the tennis courts. It’s a wonder no one has seriously injured themselves in that dark place but I decided to bring out some old drills from my high school tennis days. Our warm-up in those days began with a little cardio of the “W” drill and “Tracers.” So I began to demonstrate the pattern to which Tater Hole rightfully called me out to say: “that looks like a V.” Q-fail – thanks TH – I then corrected to the W, running from the baseline down the alley, touch the net, backpedal (i.e.: NUR), to the “T” then forward to the net, backpedal the alley. We spread out among both sides of the 6 courts – run the W on all 6 courts, both sides but before starting the next court perform 5 Bobby Hurleys in honor of the NCAA b-ball championship. This was a good cardio start. So let’s keep it going. Tracers were up next and you basically follow all the lines on the court, forward, backward, side shuffle, etc. This time between each court do 5 mountain climbers. All 6 courts, both sides. I did take a moment to share the story of Roscoe NUR-ing down Dixon Road and tripping over and landing on Anthrax. This was a warning/disclaimer to give some space to others and not have an Anthrax moment.

We moseyed to the lower parking lot and the picnic shelter for the Red Reaper. This is a routine that culled together from a few things and really like the effect. I briefly feel like Rudolph when I complete it – briefly – then reality shrinks my noodles to standard size. It goes like this:

• 15 Merkins
• 30 Shoulder Taps (county both taps)
• 15 Merkins
• 15 Dips
• 30 Decline Peter Parkers
• 15 Dips

To provide a brief rest after that set I led a little bit of Mary: LBCs, Flutters, and Dollys all IC x 10; Repeat that set again.

We reached 0600 so I had a few more things on the Weinke – only time for one so I went with the Mini-4 Corners. All PAX find your own parking spot.

• CDD’s SC x 10; bear-crawl forward to the top of the parking rectangle
• Mtn. Climbers SC x 10; plank walk right
• Shoulder Taps SC x 10; Joe Hendrix to the bottom of the rectangle
• Plank Jacks SC x 10; plank walk left to the start
• 2-line suicide – count each line x 10

We did 3 sets and I gave the PAX a choice for one more or back to base and Mary. It was a split vote – Achey Breaky didn’t care one way or the other – typical millennial. We decided to stay for a 4th round. Mosey back to base.

Announcements: F3 Dads this weekend – bring a trashbag and a kid (or not) or find a kid on the street and bring them (or maybe not); point is to pick up trash and make our AO’s better. At Folsom – they will reconvene at 10:30 am. 4/17 is the Convergence at Bulldog 0700. If you have a concrete block or something similar – bring it with you. 4/24 – PT test at GasHouse; this week – Name it & Claim it Challenge – Merkins – You vs. You – keep up the good work. Prayers: Big Pappy, Sister Act and healing; those looking for jobs.

Thanks to Wichita and the Folsom men for allowing me to Q – it was an honor to workout with you this morning. It was a mix of cardio and strength work. Hopefully it was worth the price of admission. Hopefully I’ll be back sooner rather than later.