Day: March 14, 2023

Midoriyama 3/14/23

Warm up
Brisk Walk around the island and back.

Today we will target stretching and strengthening the lower body. Each exercise or stretch for 1 min. The switch.

Hip stretches.

Hip Flexor Stretch
Butterfly Stretch
Pigeon Pose
Yoga Squat
Leg Swings
Figure Four Stretch
Lateral Squat
Side Leg Raises
Fire Hydrants
Single Leg Glute raises
Donkey Kicks

Lower Back

Knee to Chest
Pelvic Tilt
Lying March
Bridge
Lower back Rotation Stretch
Happy Baby
Double Knee to Chest

Knee stretches

Heel and Calf Stretch
Quadriceps Stretch
Hamstring Stretch
Calf Raises
Half Squats
Hamstring Curls
Leg Extensions
Straight Leg Raises
Prone Leg Raises

Mosey to the curb for 11’s

SSH and HILLBILLIES

MIKE TYSON and TIGER SQUATS.

Prayer request

Gump.

Announcements

Community Foundation 5K , 2nd F lunch somewhere soon.

Mt. Hollywood

Warm up
10 IC
Goofball
Low Slow Squat
Toy Soldiers
SSH
Gravel Pickers
Left over Right and Right over Left

Mosey around the school to the baseball field in the back.
Perform exercises on the bleachers and run a lap around the field. 5 rounds of each set.
Exercises are:
1. Dips
Step Ups

1. Bulgarian squats
   Single Leg Stand Ups

2. Australian Mt. Climbers
   Hillbillies

3. Hip Slappers
   Imperial Squat Walkers

4. SSH
   Merkins

Mosey back to the the parking lot at the start point.
Route 66
Flying Squirrels
Squats

Mosey back to the start
Merry to finish us out.

Announcements.

Prayer request.

I’ve had many Qs over the years. I like a good ‘theme Q’ and try to come up with stuff that I like or that I think will be fun. A few standout in my mind as my favorites and I like to bring them back from time to time. As I was walking the dog on Friday, I started thinking about this workout and decided to bring back the Trail O Tears. A little research took me back to March of 2019. It was a bit of a revenge Q to try to put as much pain and suffering as possible on the PAX of Folsom. I decided to bring it back and see how it holds up. 10 men were present for the $h!t Show!

Warmups – some stretching, Side Straddle Hops, Moroccan Cherry Pickers, and a few other things…I was fumbling a bit as I tried to stretch it out to waitng for a few late arrivers. Let’s mosey!

We make a quick run to the old dog pound. Everyone grab a block and rifle carry it to the courts. Set them in the corner, we’ll use them later.

Route 66 Mike Tysons – Lunge Walk the courts. Do reps at each sideline, increasing Mike Tyson up to 11 reps. Wirenut called an exercise for the 6.

Route 66 Low Squats – Bear Crawl the courts. Do reps at each sideline, increasing Low Squats up to 11 reps. Bat Dolphins were encouraged to do Jump Squats or Jungle Boys. Ball Joint took me up on that offer. I couldn’t see the other side of the courts to see if anyone else did, but I’m pretty sure GearWrench did NOT.

A quick break to work on abs and rest the shoulders for a few minutes. On your butt for 2 circuits of:
LBCs – 20 IC
Flutter Kicks – 15 IC (and at a slow pace)
X-Crunches – 10 OYO (been a while since I have done these, they hit hard!)

Grab your block

Carry the block across the courts. At each sideline, do 10 curls and 10 overhead presses. Squat thrusters were given as a Bat Dolphin option, but I don’t think anyone took me up on that. Wirenut called an overhead block hold as the 6 finished up.

Carry the block back across the courts. At each sideline, do 10 kettlebell (or cinder block, in this case) swings and 10 bent over rows. About halfway through, I hear those famous words – “3 minutes Q!!!!”

We shuffled back across the street to return the blocks and then moseyed back to the parking lot. Time!

Prayer Requests: Wirenut’s mom and 2.0, Ratchet’s 2.0, Huck, Chubb’s friend and child, Tooth Fairy 2.0, all of the PAX dealing with ‘life’.

Good work this morning men. It was great to be back in the saddle and Q’ing at Folsom again this morning. Without much running planned, I was dreading the cold and wind this morning. Fortunately for us all, the weather wasn’t quite as bad as expected and I was actually stripping layers when we got to block work. I think this workout has held up over time pretty well. You’ll be seeing it again.

• Montross aka T-Ron aka Tronmoss aka The Dark Angel aka Possibly a Folsom PAX’s Father.

YHC has had an old Tire in the back of the yard for a few years.  T-Square gave it to me. Unfortunately I have never had a way to transport it until now. I loaded up the Taco with the Tractor Tire and began writing my Weinki.

Went a little Pain Lab style this morning.

10 exercises per round,  3 Rounds,  werk for 40 rest for 20.

One person in the group is always flipping the tire. At the end of each round we did Burpees together.

The Tire made its way around the group through the group and sometimes like an easter egg a few pax tried to hide it.

it was a great werkout. After each round we sprinted skipped or karokeed depending on what I wanted to call.

I also had a Set list of Tunes and the mumble chatter was very NIce if I do say so myself.

When all was done 30 exercises with focus on arms legs and abs.

Remember Men be creative with  your Weinkie, all Weinkies are different. Some are long and simple. Some can be short and complex. Whatever your Weinkie is be proud of your Weinkie.

The Bed Pan is Full!

33 Degrees, hundreds of repetitions, sweaty gloves, and gravel indents in the back. Tuesday is awesome.

The first 30 minutes below. To know the other 15 minutes, you must show.

Pledge

Warm Up: Who cares?

Thang:

Tabata – 1 minute on, 15 second rest, repeat 4 times and repeat 4 rounds

Squat Curl Press
Kettle bell Swing
Merkins
LBCs

After each round, walk to cones and back while doing around the worlds with the kettle bell.

That required 30 minutes. I had to run, so Nutria, Orangeman, and Tube took it over. So they said.

13 PAX came out in the gloom for bootcamp this morning. This is what happened.

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Headcount

14,+

YHC

Mosey towards the school, at the building:

Round 1

Diamond Derkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Dips x 10

R&R 5x

Mosey around parking lot back up to school

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 1x

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Step-Ups x 20

R&R 5x

Bear Crawl across to island and back. Rinse and repeat round.

Plank for the 6 at the end of round.

Round 3

CDD’x 10

Squats x 10

Imperial walkers x 20

Bulgarian plit squats x 10

Mosey back to start for Freddie mercs IC and Flutters IC

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed -las

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Pockets bracket signup – it’s free!

Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.

Prayers

Termite’s brother

Arrowwood family

Continued prayers Jenna glass

Tigers mom

Tooth Fairy – Daughter

Ratchet’s 2.0

Bubba Sparxxx – Grandmother

Praises

That we’re all healthy enough to be out here working and improving today and every day that we’re given.

Jenna glass – aneurism no complications since procedure

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋