Month: March 2023 (Page 8 of 13)

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💋

4 PAX came out to a chilly gloom at Mt. Hollywood this morning for a little beatdown. This is what happened.

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

mosey to benches

The Thang

Round 1

Diamond Merkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Dips x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Mike Tyson’s x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 3

Calf Raises x 20

Squats x 10

Imperial walkers x 20

Bulgarian split squats x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Plank for the 6 at the end of round.

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

Rinse & repeat 1x

Bonus round

CDD’s x 10

Flutter kicks IC x 10

Freddie Meruries x 10 IC

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th

Community foundation run April 1st

Speed for need signup – To push talk to Broke. 4 track commanders needed

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

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

Prayers

Termite and his brother who is battling cancer

Volts son

Huckleberry

Tooth Fairy – Daughter

Ratchet’s 2.0

Bubba Sparxxx – Grandmother

Praises

Praise from me is for vacation days.

It’s an honor to lead! Thanks for reading.

Maybe it’s Maybelline 💋

A crisp morning on the heels of the push the rock challenge still brought out some of F3’s Monday regulars. After a quick disclaimer, the PAX got to work.

Warmups began with simple calisthenics in cadence:

High knees
Side Straddle Hops
Seal Jacks
Toy Soldiers

Then it was off to the soccer field with designated corner markers for Hindenburg BLIMPS:
Each round included four sets, one at each corner post:
10 burpees
20 lunges
30 imperial walkers (modify as necessary, Freon, not change to Hillbilly’s!)
40 merkins
50 plank jacks
60 squats

that’s 840 reps!!

Finished off with a bonus around the parking lot, breaking it up into 4 legs with:
crab walk
bear crawl
bunny hop
run to the end

Circle of trust for the pledge and prayer, with requests for:
Tiger’s mother
Radar’s sister
Tooth Fairy’s family

Good work men.

There was a large turn out to the site this morning, due to the Q vs Q at Gashouse.  PainLab joined in the warmup lead by Sister Act which consisted of 10 X SSH, 5 burpees, 10 X Hillbillies, 5 burpees, 10 X  Gravelpickers, then the Gashouse guys took off and PainLab headed over to the area of the parking lot by the picnic tables for the workout.

6 other HIM’s dared to join me for a total of 7 at PainLab .  No FNG’s so the disclaimer was short.  I then began to explain the workout.  It was based around fighting sports.  Scholastic wrestling has 3 X 3 Minute Rounds, MMA has 3 or 5 X 3-minute rounds, amateur boxing has 8 or 10 X 3-minute rounds.  Professional boxing currently has 12 X 3-minute rounds.   Today’s workout was simple… I didn’t say easy, I said simple.

• 10 X (L) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X (R) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X Around the world
• 10 X Overhead Press
• 10 X Around the world
• 10 X Overhead Press
• 10 X Renegade Lunge OR 10 X Goblet Squat
• 10 X Kettlebell Swing

After explaining what the set was, I then mentioned that it should take about 3 minutes to complete after which we would take a 1-minute rest then do it all again.  This is where I mentioned we were doing 12 rounds.   After a minute of me fumbling with my phone to get the timer and the music started, we were off.

There was plenty of chatter, and the mumbling increased as the rounds counted down.   I was asked at one point if I had only done this on paper or if I had actually done this workout.  I have done this before but had to admit I had never done a full 12 rounds before.  After round 3 Voodoo was saying it was okay to audible and no one would judge me.   It was all okay though everyone loved this workout.  Tube enjoyed it so much he even skipped one of the breaks and pushed right through, a true HIM.  He also loved it so much he asked if I wanted to Q again.  He says he has a spot for me in 2024…    After round 5 or 6 an audible was called and we took a leisurely stroll around the parking lot which ate up one of the three-minute rounds.  After the break we finished out the remaining rounds.  With a few minutes left we had around of Mary for stretches.   I did a quick Name o Rama so I would remember who to list in attendance and then the bells sounded, and we joined Gashouse for the COT.

Before the COT the voting for the Q vs Q took place, since Painlab guys didn’t get to vote I wasn’t paying all that much attention, but if memory serves, Sister Act got beat worse than TCU in the National Title Game, Congratulations Short Sale.  Then the announcements, Prayer Requests, and Short Sale took us out in prayer.

Thank you Tube for the opportunity to lead. Thank you to the HIM who pushed with me today and thank you to the HIM who posted elsewhere.  It is all of you that get me out most mornings.

Also thank you to Flintstone who created the pushing rocks challenge which I have used as a springboard to get back into F3.

Prayer Requests: Flintstone’s dad beginning radiation treatment.

Announcements: Speed for Need at the community foundation run. If you are pushing notify Broke, Relay running event at the Whitewater Center, See Flintstone for details.

~HAJ