Work was done.
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Month: July 2022 (Page 2 of 12)
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.
time.
The Bed Pan is full
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
Warm-Up:
- 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.
Disclaimer
No FNG’s
Warmup:
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
Scissors
Reverse Crunch
Heels to Heaven
LBC
Big Boys
Time 6:15 a.m.
Annoucements
Prayer Request
Nameorama
I took us out in prayer. Thank you for the opportunity to lead. SYITG.
Disclaimer
Flagpole for Pledge
Principles of F3:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion
- End with a Circle of Trust
Mission of F3: Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.
Warmup: SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles
Thang:
10 Exercises at 10 Reps and then Run a lap. Then 9 reps per exercise, lap, repeat dropping a rep each time. See if you finish or how many rounds can you do.
- Merkins
- LBCs
- CDDs
- Squats
- Lunges
- Burpees
- Leg Lifts
- Shoulder Taps
- Situps
- Calf Raises
Some guys finished. I did not.
Announcements: Tubing 7/30 @10:30 Green River Cove Tubing (Bring rope and NO ALCOHOL), Blood Drive 8/10, Radar and back to school supplies in by next Friday, Band Camp Guest Q at TS, Gashouse and Prison Break shirt orders end tomorrow 7/29, Dads Q at the Yank 8/20 with Nutria and Norwood, If you wear a medium shirt then contact Radar, Dads/Family skate at Kates on Franklin 9/17 @11:00, JJ5K 9/24, Pisgah to Pines relay
Prayers/Praise: We brought it together and prayed it out mentioning prayers as said.
Name-O-Rama:
COT:
Sometimes you lose track of time. Sometimes you don’t even know what day of the week it is. It happens. This story begins after the workout on Monday at The Sandlot, not Martha’s House. Told the PAX that I had Q that Weds at The Labyrinth (also not Martha’s House). Watts Up mentioned not having the Uno weinke in a while so YHC immediately knew what we’d be doing on Weds at The Labyrinth (not Neverland).
YHC showed up this AM to find a lonely GSM vehicle in the parking lot so YHC knew that EZ Rider was there waiting. As YHC was walking from his vehicle, a PAX rolls up on his yellow motorcycle. In dramatic fashion, he removes his helmet and Roscoe reveals his identify. Two more vehicles tear into the parking lot with only a coupe of minutes to spare before 530. After cutting the pleasantries short, we got to work…
The Pledge
Warm-up
SSH x 15
Merkins x 15
LBCs x 15
Imperial Walkers x 15
Mosey to the building between the ballfields at the park. The Game is Uno and the cards determine the exercises. 7 cards per hand with a mosey around the field after each hand.
Red: Round 1 – LBCs; Round 2 – Crunchy Frogs; Round 3 – Reverse Crunches
Yellow: Rd 1 – Squats; Rd 2 – Calf Raises; Rd 3 – Jump Squats
Green: Rd 1 – Flutter Kicks; Rd 2 – American Hammers; Rd 3 – Freddie Mercury
Blue: Rd 1 – Merkins; Rd 2 – CDDs; Rd 3 – Hand Release Merkins
Draw 2 – 5 Burpees
Draw 4 – 10 Burpees
Reverse – Mosey a lap clockwise around a ballfield
Skip – Lunge walk between the fields
Wild – PAX choice x 25
1-5 – Multiply the number by 10 to get the reps
6-9 – Multiple the number by 5 to get the reps
0 – 10 reps
After shuffling and having EZ Rider cut the deck, the first hand was dealt.
First Hand:
Yellow 3 – 30 Squats
Wild – 25 Squats (EZ Rider’s choice)
Green 3 – 30 Flutter Kicks
Red 5 – 50 LBCs
Yellow Skip – Lunge walk down the path to the third light on the right
Yellow 5 – 50 Squats
Red Skip – Lunge walk down the path to the second light on the right
Mosey a lap around the field
Second Hand:
Yellow 0 – 10 Calf Raises
Blue 9 – 45 CDDs
Green 8 – 40 American Hammers
Green 9 – 45 American Hammers
Red 9 – 45 Crunchy Frogs
Red 6 – 30 Crunchy Frogs
Yellow 8 – 40 Calf Raises
Mosey a lap around the field
Third Hand:
Yellow 9 – 45 Jump Squats
Green 8 – 40 Freddie Mercury
Green 7 – 35 Freddie Mercury
Draw 4 – 10 Burpees
Yellow Skip – Lunge walk down the path to the first light on the right
Red Skip – Lunge walk down the path to the third light on the left
Green 1 – 10 Freddie Mercury
Mosey a lap around the field and back to Pelican’s
Announcements
Tubing on the Green River – This Sat, be there at 10:30
Blood Drive in August
F3 Dads in Belmont in August
JJ5k
Prayer Requests
EZ Rider family members
Traveling safeties
Hushpuppy – 2.0 trip to NYC
Murtaugh travel to border to assist with patrol
Maybelline – Co-worker Jennifer foot run over by forklift
Prayer to take us out.
Until next time…
We had four this morning at the Ricky Bobby. Sargento ran while we worked out.
Seeing no FNG’s, I gave a brief disclaimer and said the Pledge of Allegiance.
WARM UP:
Brief mosey with some karoke, toy soldiers, high knees, and butt kickers.
Windmill x 10 IC
Imperial Walker x 10 IC
MNC x 10 IC
Stretches
After the warm up we headed straight to the track for the work out.
THE THANG:
Lap around the track
50 SSH and 50 LBC
Lap around the track
45 SSH and 45 Squats
Lap around the track
40 SSH and 40 Merkins
Lap around the track.
35 SSH and 35 Freddy Mercury
Lap around the track
30 SSH and 30 Monkey Humpers
Lap around the track
25 SSH and 25 Dips
Lap around the track
20 SSH and 20 Derkins
Lap around the track
15 SSH and 15 Flutter Kicks
Lap around the track
10 SSH and 10 Lunges
Lap around the track
5 SSH and 5 Burpees
Lap around the track
With a few minutes renaming we did an Ab Lap consisting of American Hammers, Plank Jacks, Mountain Climbers and Big Boy Sit Ups.
ANNOUNCEMENTS:
Tubing trip is Saturday, July 30 at Green River Tubing. Details on Slack.
Blood Drive is August 10. Details on Slack.
PRAYERS:
Tesla’s family.
Radar’s son who will be home Sunday from his 23 day trip.
Sargento’s son who is away this week on a Football camp.
PAX on IR.
Aye,
Radar
Warm Up:
Gavel pickers IC x 10
Moroccan Night Clubs while I explain what we are doing.
At each light pole from the bottom lot to the park entrance (12 total):
1 Burpee
10 Merkins
20 shoulder taps
We did a round of Iron Hulk
At the flag, we caught the pledge just after:
Big arms circles, forward and backwards
Small are circles, forward and backwards
helicopter circles
then 4 rounds of Cherry Pickers
Mosey to the parking lot for elevator 4 corners:
10 mike tysons, run a lap, and lunge walk to corner 2
10 mike tysons, 20 CDD’s, run a lap, lunge walk to corner3
10 mike tysons, 20 CDD’s, 30 Hand release merkins, run a lap, lunge walk to corner 4
10 mike tysons, 20 CDD’s, 30 Hand release merkings, 40 squats, run a lap, lunge walk back to start
2 rounds of Cherry pickers
Mosey to the horse rink
Triple nickel (3 exercises repeat 5 times)
10 dips, 10 pull ups, climb Trump wall and do 10 merkins
3 rounds of Cherry pickers
Indian run back to the COT, man in back did 2 burpees
At flag we did
3 more rounds of Cherry pickers
with some rounds of Mary.
COT:
just a few announcements
many prayer request
Westside took us out.
Sarlacc is out.
Warm-Up
Partner Work
100 Pull Ups – One partner reps the other runs
200 Merkins – One partner reps the other runs
300 Squats- One partner reps the other runs
Prayers – F3 PAX, Family and church members
Warm Up
Route 66- Squats
4 Corners
5, 10, 15, 20, 25 Going Up in Reps
Merkins
Pull UP Bar
LBCs
Squats
Step Ups and Dips
Prayers for all PAX family and church members