It’s been a minute since my last Midoriyama post. The afternoons have been tough to plan when to leave ever since our team took on a project that finally implemented a few weeks ago. With things running somewhat smoothly, I was able to escape Tuesday afternoon to Q my first Midoriyama in a while. Nothing like waiting until the oven is fully heated before committing to this thing. I arrived early to set up a station work out. Pockets looking slim and trim was wrapping up his EC on the bike trail was kind enough to assist. At base camp, I counted 11 other idiots that needed extreme afternoon sun exposure – perfect for the station workout I had planned…until one more showed up. Ok, we have baker’s dozen. I pulled the men from the shaded awning of the turd-shack and let’s start this warm-up after a brief disclaimer: form over speed (SA’s not here, so good there), it’s hot, modify as needed (PAX took that literally to heart).
Warm-up:
- Seal Jacks – IC x 10
- Toy Soldiers – IC x 10
- Side to Side Lunge – IC x 10
- Core (these were done in part to demo what was to come…didn’t work so well either time)
- Butterfly Sit Ups SC x 10
- Frog Crunches SC x 10
- Long Crunches SC x 10
Mosey to the soccer field on the left at the big parking lot. Divide into groups of 3. Wojo announced having back issues and went to do his own workout. The numbers worked well as we had 5 stations. Two partners will do work while the third PAX is the timer and runs to the fence which is in the shade and provides a few seconds of reprieve from the direct sun before returning to the other sideline. The 4 groups spread among the 5 stations. Each PAX had 2 exercises they would complete 10 reps of each as an AMSAPs (as many sets as possible).
- Station 1
- 10 x Glute Bridges w/ 20 lb chest press & 10 x merkins
- 10 x Pullover Crunch w/ half block & 10 total Peter Parker (5 each)
- Station 2
- 10 x Curls (w/ band) & 10 x CDD
- 10 x Leg Splits & 10 Rainbows
- Station 3
- 10 x Renegade Row w 15 lb & 10 x Diamond Merkins
- 10 x American Hammer & 10 x Pretzel Crunch (5 each side)
- Station 4
- 10 x Leg Raises & 10 In ‘n outs
- 10 x Butterfly Sit Ups & 10 Frog Crunch
- Station 5
- 10 x Crunchy Frog & 10 x Freddie Merc
- 10 x Heels 2 Heaven & 10 x Long Crunch
We made it through two rounds which I thought we’d get three. Despite the demo of each exercise, the PAX still struggled to recall the form. There was a little upper body but this was intended to be core focused. Despite the best intentions of the Q to construct this somewhat simple (consider the source) workout with signs posted in the ground documenting each station and consist with 10 total reps, it was a struggle. Somehow the PAX stayed together and migrated through the stations reasonably well. But there was a lot of complaining about the Q not setting up the stations in the shaded area near the fence. I now see why F4 is doing trail runs “training” this summer as they are strolling happily through the shaded woods. I imagine plenty of water jugs – probably the super fancy Yeti’s or maybe the new rage the Stanley (per my 17 year old daughter). Anyway seemed kind of soft to workout in the shade. I mean this is Midoriyama – so what do you expect when you roll up at 1730 in the PM? Well maybe F4’s model is different. Hopefully it won’t soften up the hard core PAX too much.
Announcements – The Belt – Flintstone won it today; some CSAUP ruck options in the fall (make sure the route is shaded); Prayers: Turtleman, Norwood, Ratchet and 2.0
Thanks for the opportunity to lead.
Short Sale