12 Pax: Stella, Toadstool, Pig Pen, Honey Made, Cosmo, Dirty Bird, Biff, Vanilla Ice, Brazilian, Lansbury, Huffy, and Folsom.

Q: Folsom

The PAX gathered at the Shovelflags, at exactly 05:30, Folsom welcomed the PAX with the mission statement, the 5 core principles, and a disclaimer that he was not a professional, even though in his mind he really is. Then Folsom lead the PAX down the hill and around behind the school to the basketball court.

Warm O’ Rama 05:30

  • Folsom instructed the PAX to line up across one end of the court for a dynamic warm up
  • Butt Kickers to the far side of the court
  • Don Quixote, ICx10
  • High Knees to the far side
  • Imperial Walkers ICx10
  • Karaoke to the far side
  • Cherry Pickers ICx10
  • Karaoke back
  • Tempo Merkins, ICx10

The Thang: March Madness 05:37

  1. Station 1, the Push:
    1. Niners (sprint the length of the basketball court, each touch of the baseline is 1, do that 9 times) then mosey to station 2
  2. Station 2 the Hill:
    1. Bear Crawl up
    1. 5 Jungle Boy Jump Squats
    1. Crawl Bear down
    1. Repeat until pushed
  3. Station 3, the Coupons:
    1. 20 Clean and Jerks
    1. 20 Curls
    1. Repeat until pushed
  4. Station 4, the Wall:
    1. 20 Donkey Kicks
    1. 20 IC Australia Mountain Climbers
    1. Repeat until pushed
  5. Station 5, Swings:
    1. 20 Swing Rows
    1. 10 Swing Pike Merkins
    1. Repeat until pushed

6 (pretty damn close) MoM 30/60/90 pyramid 06:06

  • The following exercises were performed AMRAP for 30 seconds each, with a short rest after 30 then 60, then 90, then 60, and finally 30 seconds.
  • WWI Sit Ups (Straight Legs) 30 seconds, rest, then
  • WWI Sit Ups 30 seconds then
  • Left Leg bent 90 degrees, sit up and twist towards knee, 30 seconds, rest, then
  • WWI Sit Ups 30 seconds then
  • Left Leg bent sit ups 30 seconds then
  • Right Leg bent sit ups 30 seconds then rest
  • Left Leg bent 30 seconds then
  • Right Leg bent 30 Seconds, rest, then
  • Right Leg bent 30 Seconds, rest
  • This was an absolute smokefest for the abs of the PAX. Great finish to Folsom week!

Mumblechatter: I was told the beatdown felt like a return to the Iron Pax and even the youngsters told me it was a “hard one.” “That’s what she said!” –Stella.

COT: Trauma. It has become a buzzword. Which is understandable given all that we’ve been through the last few years. But trauma is something that’s always been there and always will be. I encourage my brothers to think about their past traumas and how they affect their decisions today. I shared my past trauma and how it led me to be do something way out of character and terribly stupid. Now, that I’m aware of my past trauma and how it makes me feel like I’m not loved and I’m not good enough to be loved, I can stop myself from acting on those feelings and reflect on how I am a good man and I am worthy of love and am, in fact, loved. Then for fun I had my brothers join me in some positive reflection and chanting, “ I AM A GOOD MAN!”

Aye- Folsom

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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