Fitness, Fellowship, Faith

Day: July 29, 2022

The Down Lo

Warm Up,

Mosey to lot across the street. Route 66 merkins, then back with Squats

11’s Bog Boys, and Hill Billy Squats.

Church Hill. flutters, 30 in cadence, make a lap go down by five until complete.

Cheap Seats near the ball field.

Dips, step ups.


The Bed Pan is full

Midoriyama Sweat Fest

It was your typical Tuesday at Midoriyama this time of year… hot & muggy.  Luckily the cloud cover knocked a few degrees off the thermometer so thankful I was!  The mumblechatter was abundant and in rare form!  Time to go to werk!

The Thang:  Disclaimer / Five Core Principles


  • SSH x 10 IC
  • Moroccan Night Clubs x 10 IC
  • Grass Pickers x 10 IC

Mosey to small soccer field:  I bought a pack of orange cones so I was looking for a couple of exercises to use them:

  • 1st and 10 (11’s w/ 10 Merkins / 1 Burpee)
  • Apple Turnover (Bear Crawls / Crab Walk)
  • 4 Corners (stacked X 10, OYO, & Count Each Side)
    • High Plank Shoulder Taps
    • LBCs
    • Flutters
    • Squats
  • Step Ups & Dips (20 OYO Count Each Side)

Mosey to block storage

  • 10 Curls / 10 Squats / 10 Overhead Presses / 10 Abyss Merkins X 3 rounds

Back to the flag

Announcements / COT:  Shirt orders for Gashouse-Prison Break / Tubing this weekend / Freight could use help moving 8-13 after the workout / F3 Family Skate @ Kates 9-17 / F3 Dad’s Camp & F3 Dad’s Workouts on 8-20 / JJ5K 9-24

Prayers:  Freight’s 2.0 / Huck / Broke’s Mom ablasion surgery / Nutria’s b-i-l nasal surgery


YHC showed up to plenty of EC.  The clock struck 5:30 a.m. time to get started.


No FNG’s


15 SSH ICs

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

5 Burpees for the train

Warm up complete we took off on a mosey around the upper parking lot at the Storm stopping by the school entrance.  From there we did an Escalator using the 4 corners of the parking lot. First corner we started with Merkins building until we completed all four of the below exercises at the last corner before moseying back to the start.  In between each round we did a little wall work with 10 Hookups, 20 Hip Slappers, 30 Shoulder taps. We completed 2 rounds.

10 Merkins

20 Big boys

30 Monkey Humpers

40 Flutter Kicks count right leg.


We then moseyed around the back of the school until we came to the round a about.  There we bear crawled around the circle then lunge walked around the circle.  Time running low we moseyed back to the parking lot closes to school entrance for 5 Burpees before continuing on the the start.

Back to the start we did some core work.

25 of the following core exercises

American Hammers

4 count Flutters


Reverse Crunch

Heels to Heaven


Big Boys

Time 6:15 a.m.


Prayer Request


I took us out in prayer.  Thank you for the opportunity to lead. SYITG.

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