Month: July 2023 (Page 3 of 13)

Early morning rain when YHC woke up changed the schedule of events. Instead of a super awesome, and cool as heck workout, the Pax did the DECK OF DEATH!

YHC took us out.

It was an honor to lead -Orangeman

I thought I had already posted this but I guess not. So this thing is now coming in hot and extremely late. Just like my ass rolling into any of the early AM workouts I attempted to attend ever. As such I can’t remember a whole lot about the workout except running that awful hill behind the church and doing a sandbag circuit as a finisher.

Pledge:
Disclaimer:
Mosey:
The Thang:
Parking lot near Thread trail.

Partner Booyah Merkins:  Still a good work out as lot was slightly undersized for the event.
Dora 1-2-3:  Big Boys/LBC/Heels to Heaven
Triple Nickel:  CDD’s and Squats (mosey in between)
Fill in details before mosey back

Time:

Announcements:
Kings to Crowders Ruck coming in August, details to follow, aiming for 2nd or 4th week.
2nd F Lunch, Pita Wheel in Belmont, August, details to follow.
F3 Dad’s, August 19th at Folsom.
PT Test Round 2 soon
Annihilation work out, Slaw should have one soon

Prayers:
Norwood
Radar’s Sister
Tesla’s Sister
Roscoe’s Uncle
Turtleman

Honored to lead as the six this round.  Linus

Midoriyama 7/27/23

Warm up
Gravel Pickers
Hillbillies
Low Slow Squats
Merkins
Shoulder taps
LBC
Pretzel Crunch

Mosey to the picnic shelter. Shelter being used, So we stayed in the shade at the playground beside the shelter.
Complete exercises and run a lap. Each round accumulates. After round 4 is added (1-4), then go back down. From 4-1.

Round 1
Merkins
Squat
LBC
Step ups

Round 2
Peter Parker
Wide Arm Merkins
WW1
Low Slow Squats

Round 3
Imperial Walkers
Incline Merkins
Crunchy Frogs
Nolan Ryan’s

Round 4
Bobby Hurley’s
Toy Soldiers
Skater Squats
Mike Tyson’s

Mosey back to the start.

Announcements.
Annihilation next week
Convergence on Labor Day.
Ruck events coming up.

Prayer request.
Norwood surgery

Old School 7/22/23

Warm up
10 In cadence
Grass Pickers
Imperial Walkers
Flutter Kicks
LBC
SSH
Arm Circles

Mosey to the field.
Station workout. Start at center and then run to each station. After each  round, run a lap. Rounds accumulate.
Round 2 is 1&2.
Round 3 is 1,2&3.
Round 4 is all 4 rounds together.

Head back to the start.

Next is Triple Nickel across the parking lot.
Squats and Imperial Walkers.

Announcement
Dads camp 8/20/23

Prayer request.
Pockets Dad, unspoken
Turtleman
Ratchets boy.
Montross mom
Norwood
Wirenuts mom
Pizzaman mother law and family

Run, Ride and rucked.

Q source on Admiral William H McRaven.

We ran and Rucked.

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).

1. Station 1
   1. 10 x Glute Bridges w/ 20 lb chest press & 10 x merkins
   2. 10 x Pullover Crunch w/ half block & 10 total Peter Parker (5 each)
2. Station 2
   1. 10 x Curls (w/ band) & 10 x CDD
   2. 10 x Leg Splits & 10 Rainbows
3. Station 3
   1. 10 x Renegade Row w 15 lb & 10 x Diamond Merkins
   2. 10 x American Hammer & 10 x Pretzel Crunch (5 each side)
4. Station 4
   1. 10 x Leg Raises & 10 In ‘n outs
   2. 10 x Butterfly Sit Ups & 10 Frog Crunch
5. Station 5
   1. 10 x Crunchy Frog & 10 x Freddie Merc
   2. 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

A month late…but who’s counting?

YHC showed up, with a crowd awaiting him…all the better. Disclaimer, pledge, let’s get to it.

Warm Up: SSH, Imperial Walkers, Gravel Pickers, Moroccan Nightclubs, and then 13 Burpees.

It’s the day after National Flag Day…so we did 13 of those burpees for the 13 original colonies and stripes on the flag. You’ll send a small theme. YHC then handed out flags for each of the Pax to carry with them, that of course cannot touch the ground like the real Old Glory. It touches the ground? 5 burpees on the spot.

Mosey around, across the island, to the far side parking lot.

11’s aren’t good enough, let’s do 13’s for those stripes and colonies again. American Hammers & either Mike Tyson’s or CDD’s. Can’t remember cause it was a month ago… Between your 6 & 7 counts, stop in the middle and do 50 Merkins.

This took longer than expected…so we moseyed to the first bridge, and took turns having Pax call an exercise for the others to do while bear crawl across the bridge and nur back. There was a lot of mumblechatter here…most of it unfit to print. The FNG almost didn’t get a very nice name because of what he called…those young guns and their energy. SMH.

Back to the flag, little bit of Mary, Time.

In case you were wondering…Nutria did drop his flag. And Freon’s infamous headband actually came in useful this morning.

This was one of the bigger crowds we’ve had recently, and man it was a fun group to have the honor of Q-ing. It’s always great in the gloom, no matter what.

Welcome, Mama’s Boy!

Our honor defend… Buckshot.

Well another vacation season is over and done with at the Wirenut house and there’s no better way to celebrate than with a good ol’ fashioned Old School Ass Whoopin. So that’s exactly what went down. There wasn’t an FNG to be found so I gave my best version of a disclaimer. We then started our session off with the pledge and a quick warmup. It was nothing to write or type home about so I won’t bother. After said bland warmup we mosey on towards the Courthouse stopping at each intersection along the way do some Mike Tysons and Imperial Walker Squats. Once at the Courthouse we ran several rounds of what I’ll call Ring Around the Courthouse. This was a 4 Corners style WOD that went several rounds with different exercises each round they were as follows.

Round 1 – 5 Burpees each corner. Round 2 – 10 HR Merkins each corner. Round 3 – 15 JB Squats each corner. Round 4 – 20 LBCs each corner.     Round 5 – 25 Flutters (RLO) each corner.
Round 6 – 30 Mountain Climbers each corner.
Round 7 – All Previous Working Sets each corner.

It’s time to head back. We’ve got a little bit to spare though so we’re stopping at each intersection on the way back for some more Mike Tysons and IW Squats.

We’re back and it’s Time.

COT.

Prayers.