Author: Blart (Page 4 of 5)

7 including myself avoided fartsacking and decided to push the rock this morning. 1 rucked and 6 ran . I have to say this morning I did not want to get up but after telling Barrellracer I would be there I  couldn’t let him down. Thanks for the push men.

COT

out with PRAYER

Lots of opportunities to run, ruck, walk, or even sprint ruck,  like our man Hacksaw, this man is a rock pusher…

Get after it men

• ABT….

 

22 showed for the first day of 2019 @midoriyama

While some were napping and some still recovering from the New Year festivities 2 Rucked and 20 for bootcamp.

Warm up

SSH 10 IC

Don q’s 10 IC

LIZARD MERKINS 10 IC

The Thang

This was a simple one that happens to be one of my favorite to use . It went as follows:

Had 16 different exercises written in parking spaces, each pax performed that exercise while 1 pax ran to end of parking lot and back.

Rope

Curls with block

Merkins

Dips

Seal Jack’s

OH Claps

Mt climbers

Calf raises

Plankjacks

Tricep Press with block

Diamond merkins

Rocky Balboa’s

SSH

Wide merkins

Lundges

Lizard merkins

Next we moseyed to turd shack for 3 round of: 10 hippslappers, 10 Mike Tyson, 10 Merkins

Back to start for 2 min of LBC’s

Pledge

Announcments: Q source at Crossroads and Coconut horse on Sunday morning

PRAYER REQUESTS: All those on IR , Those servings in Military .

Phil 4:8

Finally brothers whatever is true ,what ever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable =if anything is excellent or praiseworthy think about such things.

I just finished a book titled A WANTED MAN by Jason Cruise, great book It’s about how the Devil is after us and in one part there is mention of this verse . He is talking about when our hearts get stale. This made me think of those sad clowns out there with that stale life that need F3 to get them back on track.

As always it was an honor….

OUT WITH PRAYER

MIDORIMA 10/26

11 including myself showed for a afternoon appointment to push the rock.

WARM UP

SSH 10 IC

DON Q’S 10 IC

TOYSOILDERS 10 IC

• The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees,  then 9, 8,7 …..

This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..

Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…

It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.

Made our way back to the flag for a few rounds of Mary.  Found Huckleberry by his self doing hipslappers way to push brother…

Ab work included

Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…

22 merkins for vets

Pledge

ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others

PRAYER REQUESTS

Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,

As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.

 

13 showed up this morning for a Tractor show or maybe just a workout .

Well since the show doesn’t start till 9 I guess we’ll push the rock while we wait.

WARM UP

SSH 10 IC

MERKINS 10 IC

IMPERIAL WALKERS 10 IC

FLUTTERKICKS 10 IC

 

Mosey to top parking lot near entrance for first round of fun.  A few LBC’S while we wait on six. Then a couple rounds of Boat to canoe, a tough one  we all need some more  work with those.

First round tabata style .

10 exercises marked on pavement. I can’t believe I found some pavement that isn’t 20 years old and full of rock.

 

Exercises would include:

SSH ,SQUATS, MERKINS, MTN CLIMBERS, FLUTTERKICKS, SHOULDERTAPS, LUNDGES, PLANKJACKS, BURPEES,  WIDEMERKINS

While PAX performs exercises , 1 man takes a lap around upper lot and then rotate to next exercise.

 

Next mosey down to pavilion.

Some abb work here as we wait on six.

First exercise here was partner shrugs.

Partner 1 planks on 3 foot wall while partner 2 holds feet of 1 and does shrugs. I think this could be a good one even modifying to some merkins while in plank thanks Roadie. 2 or 3 rounds of 10 IC of these.

Next on the wall for some…. yep you guessed it hip slappers  .”ABT  ” after giving up belt at Burpeethon I realized I should have trained better. After about 4 Ic the bees woke up and got a few of the pax so off that wall and down to lower turd shack to finish up the wall work.

10 hip slappers IC

10 miketysons IC

10 dirtyhookups IC

2 rounds of this

Back to tennis courts for 5 mins of ab work

22 Merkins for vets

Pledge

Announcments:

Just about 300 or so spots left for Christmas town 5k sign up men or if you aren’t running come anyway to help.

PRAYER REQUESTS

All on IR  all running Bourbon chase  ,Oompa ‘s family

As always it is a pleasure to lead, and if you have not lead at folsom yet just try to grow a beard and you might get asked..

 

 

 

15 including YHC came out Thursday afternoon , YHC was asked to take the Q and I accepted

The warm up

15 SSH IC

15LBC’S IC

10 MERKINS IC

15 HILLBILLIES IC

THE THANG….

First mosey to playground for 3 sets of 6, pull ups @ 20 squats

Then to soccer feild for main event a version of tabbata , Blart style I know I seem to do this one a lot but I like the fact that you can really push yourself and everyone can stay together good for the new guys..

For this one I had several exercises laid out on sidewalk. And we would rotate and do each while one person would run across soccer feild and nur back when done would fall in and then next person would run across.

Various exercises included: overhead press, curls, spidermans, flutterkicks, jumprope, diamond merkins, plankjacks,  bbsitups, boat to canoe, regular merkins , cdd’s,

After one round of this short mosey to next parking lot  to do some Incline merkins and rocky b’s   then over to bleachers for a few minutes of step up then lundges across soccer feild and then some more lundges, during this set YHC was called out that I should do them from back side because I was so tall if it was not Roadie I would probably just keep right on like I did not here it but being the  beast he is,  I could not ignore challenge accepted , and the step ups soon stopped as YHC was getting gassed. .

Final back over to curb for 1 mike Tyson yep just one …that was very hard I love those things…

I gave Freight a 10 lb weight at beginning and it was given away through out work out I have been reminded lately that this free thing we enjoy so much was given to us . So don’t forget to #GIVE IT AWAY

announcements:

CSAUP COMMING UP

COMMUNITY FUN RUN WITH SPEED FOR NEED

prayer requests :

Those on IR , Def leopard  son Logan , several others mentioned,  and those waiting on us to #GIVE IT AWAY…..

COT

YHC took us out in prayer

Thank for opportunity to lead, if you have not taken that opportunity yet what the heck are you waiting on step up men and #GIVE IT AWAY….