Day: June 28, 2019

11 men braved the heat and showed at  Midoriyama.

Warm-Up:

Hot enough already

The Thang:

Mosey to the steep paved hill that leads down to the fishing pier.  Here we would do some Triple Nickel.  Start at the top with 5 Kracken Burpees.  Then mosey to the bottom for 5 Imperial Squats.  Next run back to the top.  Do this for a total of 5 rounds.  The Kracken Burpee immediately was a crowd pleaser.  This is performed when you start a typical Burpee and go down to the plank position.  Instead of doing the normal merkin at the bottom, you perform 3 Hand Release Merkins, then finish the jump up to complete 1 Kracken Burpee.  Those HR Merkins can kick your butt.  When you got to go down all the way to the ground, it takes away the shortcut of bad form.

Next we would take a short mosey to the first light pole on the straight road at the entrance to Midoriyama.  Here we would start some BLIMPS.  At this first pole, do 5 Burpees.  Then sprint to the 2nd light pole.  Here do 5 Burpees, 10 LBC.  Mosey to 3rd pole.  5 Burpees, 10 LBCs, 15 Iron Mikes(jump lunges).  Sprint to 4th pole.  5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins.  Mosey to 5th pole. 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers.  Sprint final 6th pole.  Finish with 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers, 30 SSH.

Take a short mosey to the playground area.  Here 3 exercises are called out:

Pull-Ups – 5reps

Mike Tyson’s – 10reps

Squats – 15reps

Perform this for 5 rounds.  Then mosey back to the flag.

Announcements

Prayer request

Nameorama

This time of the year can make it very difficult to attend Midoriyama.  The heat is for real!  Appreciate the work men.

Sister Act

7 for a different run.

We all stayed close and did laps basically around Harris Teeter.

We made it 5 miles.

Gastone

16 men at Downtown this morning.

Warm-Up:

10 Burpees OYO

The Thang:

Short mosey to the parking deck.  We would spend the entire workout here, and it went as follows:

Start at the bottom corner of the parking deck.  Here 5 different exercises are given, do 10 reps of each.  Then run to the very top corner of the parking deck.  Once you reach the top corner, take the stairs straight down to the bottom level where we began.  Rinse and repeat for a total of 5 rounds.

Exercises:

1. Burpees – 10reps

2. Imperial Squats – 10reps

3. Plank Jack Merkins – 10reps

4. Hip Slappers – 10reps

5. Little Man in the Woods – 10reps

Next we begin in the same bottom corner of parking deck.  Here we started some 4 Corner Escalator work.  At this first corner perform 10 Mike Tyson.  Mosey to other side of same level.  Here do 10 Mike Tysons, 20 Jump Lunges.  Then take the ramp up a level to the 3rd corner.  Here do 10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers.  Mosey to other side to the 4th corner.  10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers, 40 Flutter Kicks.

Take the stairs back down to bottom level.  Everyone is instructed to grab some of the lower wall for some Lindsay’s .  Start off with 10 Dips and 30 Monkey Humpers.  Then 15 Dips and 25 Monkey Humpers.  Continue this until you finish with 30 Dips and 10 Monkey Humpers.

With time still left, we took the stairs to the first level we come to that is open to the outside.  Here we had time for some Rugby sprints.  This is where everyone lined up facing the entire length of that level.  Q calls out an exercise.  Then pax will AMRAP the exercise until the Q calls out GO! Then the pax are to sprint down, then sprint back, then mosey down to other side.  Can’t quite recall the exercises used here, but we did this 4 times with 4 different exercises.  Once completed, we moseyed back to flag.

Announcements

Prayer Request

Nameorama

Appreciate everyone pushing themselves today.  We got in a lot of reps today, and kept it moving.  It gets pretty heated in the parking deck, which adds to the difficulty.  Good work today men.

Sister Act

14 Brave men showed for a fun morning with Gastone.

The Thang.

We warmed up a little.

Mosey to McQuitter Church. On one side of the church at the bottom of the hill we did 1 Merking. Mosey to the wall at the top for 20 jump ups that turned into 20 step ups, then mosey down the other side for 20 Monkey Humpers. Rinse and Repeat while keeping the 20 wall the same amount but the sides always equal to 21. We almost made the entire workout but would have needed an hour to complete.

Mosey to the start.

The Moleskin:

Great group of guys, all put in some great work. Always an honor to workout with this group of Him’s.

Gastone Out

13 posted for the Coconut Horse,

The Thang:

Some Rucked.

Some Ran.

Some Ran early and then ran more with us.

The Moleskin:

Hushpuppy took us out in prayer and referenced the word Moist. Very distracting and yes we are 12 year old’s. I had to say another prayer after the first one by myself.

Gastone Out