May 22, 2022//Westside Swing School//AO-Octagon//56 degrees//

21 Pax: Golden Pike, Wentworth, Spacebar, Honey Maid, Cosmo, Black Flag, Ice T, Tuner, Z-Bo, Scoober, Khakis, Moonman, Canadian Bacon, Slow Pitch, Frosty, Sister Act, The Entertainer, Edison, FNG, Tater Tot, Folsom.

Q: Folsom

The PAX gathered around the shovelflags. The mission statement was made, the 5 core principles were stated, the disclaimer was given, the motto was recited, and then Folsom led the PAX on a mosey.

Warm O’ Rama (11 minutes)

  1. Mosey around the track for almost a ¼ mile
  2. Jeeves Twists ICx20
  3. Tappy Taps ICx10
  4. Copperhead Squats ICx15
  5. Sobriety Sun Gods ICx10 each direction
  6. Cherry Pickers ICx20
  7. Walk out Merkin’s ICx5

The Thang: Fun and Games Grinder (25 minutes)

Classic 5 station grinder. First station was the push group rest of the stations were AMRAP until pushed. Folsom explained the stations before having the PAX count off into 5 groups, because he doubted their ability to remember their numbers for the 12 seconds it took to explain the thang.

Station 1 Run

  • Run from Station 5 to Station 2, approximately 100 yards around the curve of the track.

Station 2 Chest

  • Werkins
  • Merkins
  • Carolina Dry Docks

Station 3 The Hill

  • Bernie Sanders up
  • Monkey Humpers to the street ICx5
  • Run down

Station 4 The Tires

  • Overhead slam downs
  • Michelin Man Thrusters
  • Burpee with tires

COT: Today is the beginning of Folsom’s Five Year Anniversary week. For those 5 years, I have to thank the men with me today. I have to thank all the men who have been with me every day since the beginning. I have to thank the men, I have yet to meet. I give them thanks for making me a better man. As I looked forward to this week and reflected on my 5 years of F3 a cliché came to mind, “Good things happen to good people.” Before F3 I wasn’t always a good person. I did some shady shit. After spending so much time surrounded by good men, I’ve become a good man myself, or at least a better man. That has led to lots of good things happening to me. My relationships with everyone most important to me have really improved. My kids and I are closer than ever. I have the best relationship I’ve ever had with a woman with my girlfriend now. We just bought our dream house! Good things happen to good people.

Aye- Folsom

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