August 9, 2022//Westside High School//AO-The Colosseum//61 degrees//
18 Pax: Honey Stinger, Convoy, Q-Tip (Respect x2), Samples (Respect), Smashmouth, Toadstool, Sister Act, Space Bar, Oompah, Tugboat, Black Lung, Hat Trick, Ice T, Tin Cup, Vanilla Ice, Safe Ride, Swinger, and Folsom.
Q: Folsom
The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the motto was shared, the disclaimer was made, and then Folsom lead the Pax over to the goal line for a dynamic warm up.
Warm O’ Rama (Dynamic) (10 minutes)
Start on the goal line, every 20-60 yards a new exercise was called.
- Butt Kickers
- Imperial Walkers with actual walking
- Side Shuffle both ways
- Bear Crawl
- Mosey back 100 yards
- Hairy Rockets
- Tappy Taps x10IC
- Sobriety Style Sun Gods both ways
The Pre-Thang: 100 yards + 90 + 80… (10 Minutes)
Folsom had the PAX line up on the goal line and sprint 100 yards to the other end zone to perform 10 Foxholes before moseying back. Then sprint 90 yards and do 9 Foxholes. Back, 80 and 8, and so forth until we hit 5:50. At that time we cleared the field for the Westside Football team to have practice, who were having practice on the baseball field today, guess they were confused on which sport they’re practicing. Most guys got through to 3 reps, some started back at 10, and a few were around 5 when Omaha was called.
The Thang: Stairs Grinder (12 minutes)
Folsom got the PAX in groups of 3. 1 guy went to the top of the stairs to perform the exercises below AMRAP. Then the second guy went running up the stairs to push the first guy. The third guy performed the exercises listed below AMRAP until he was relieved by the guy running down the stairs.
Top exercises:
- Alternating Shoulder Taps
- Amazing Spider Mans
- Heels 2 Heaven
Bottom exercises:
- Step Ups
- Dips
- Gas Pumpers
MOM: Chose your Own Adventrue (5 minutes)
Folsom called on around half of the PAX to lead us in an ab exercise of their choice.
COT: Folsom began by saying he has several friends going through hard times. Some are in the circle right now, others are not. Folsom shared that he, too, had gone through some hard times and he was grateful for F3 and the help he got then. Folsom shared a quote from the great songwriter Ray Wylie Hubbard, “The days I keep my Gratitude higher than my Expectations end up being pretty good days.” Folsom shared that he has expectations about a lot of things, and that can lead to disappointment if those expectations aren’t met, so he often reminds himself to be grateful for what he does have. For example Folsom expects to look like Black Lung, only a bit taller, when he takes off his shirt, but he, instead, should be grateful that he can still get up and down and work up a pretty good sweat on the football field of the Colosseum, because that expectation is not being met.
Aye- Folsom
