Day: June 16, 2017

As the one of the few afternoon F3 AO’s at Midoriyama with the temps getting much hotter, I fully expected a smallish crowd today but 15 guys showed. Defib coming in early for an EC run towards Lowell. Pizza Man running the trails a little longer than he expected and Lil Sweet mountain biking all before the workout. Whoopee coming in hot so let’s get started.

Disclaimer. Modify as necessary. Don’t get too hot.

Warmup

SSH x 10 IC

Don Quixotes x 10 IC, not natural, serves no purpose he says

Hillbillies x 10 IC

Box Cutters x 10 IC

Mosey to the soccer field bleachers

Triangle for Arms and Chest

Station 1 Dips on the bleachers x 25 single count

Station 2 Coupon corner for Curls x 24, On your six for Chest Presses x 25 (Thanks to Slaw for bringing the extra coupons so no one was left out!)

Station 3 Far corner for Hand Release Merkins x 25, my version, which were much easier but I was corrected by the Nantan and we got it right the second round.

After the Hand Release Merkin fiasco, mumblechatter was at an all time high when I called for the previously tweeted about Leg and Core work with Wilt Chamberlains. Wilt was known for, among other things, scoring 100 points in a basketball game.

100 LBC’s, run across the field

100 Squats, try to run across the field

100 Flutter KIcks, (50 each leg) run across the field

100 Lunges, (50 each leg)

Mumble chatter was greatly reduced.

REPEAT Triangle Stations for Arms and Chest

It was at this point the Q had a choice, a third round of the Triangle or an option I really need but don’t care for. With my extra Q strength, I called for a mosey to Dog Park Hill.

Hill Climbs

Climb the hill, touch the fence, back down the hill for 5 WWI sit ups. Repeat x 3. Ouch! Way to push guys! At least the hill was in the shade! Mosey back to the soccer field.

Frisbee Golf Rules Football

With a few minutes left, we played Frisbee Rules Golf Football where the competition was pretty good. There were pass interference calls, roughing the passer and illegal use of hands (that was on Tool Time getting too close to Canteen), but a fun game. Mosey back to the flag.

22 Merkins for the Vets led by Oompa Loompa!

Pledge

Short word about being ready for the changes that life throws at us all and to remember to lift each other up as we are all going through things that need prayer! Being stronger in each of the F’s (Fitness, Fellowship and Faith) helps with those changes and I can testify to that.

Announcements: 4 Miler on July 4th with Speed for Need. Tool Time and Pizza Man are entered. F3 Gastonia planning to run ChristmasTown 5K with Speed for Need also. New F3 Gastonia website coming soon. Big thanks to Floppy Disk for making that happen!

Prayer Requests: Traveling Pax, Coach K asked for prayers to help his cardio get better. Lift up each other.

COT

• I am always glad for the opportunity to Q, not because I am good at it but because it forces me to lead. It forces me out of my comfort zone. It forces me to plan. It forces me to push a little harder. Thanks to all the Midoriyama Men! Iron Sharpens Iron!

1 Corinthians 16:13   Be on your guard, stand firm in the faith; be men of courage; be strong.