Author: Floppy Disk (Page 1 of 2)

I had a few weeks off due to a shoulder injury which, may or may not, have been caused by two Pax ganging up on me while Mtn Biking. Cough… Cough… Gumby and Freight.

Since I feel like we haven’t done a lot of legwork lately I decided today’s workout should be all about it and the workout commenced as follows:

Warm Up

• Arm Circles
• Side straddle hop – 25 IC
• Don Quixote – 25 IC

The Thang

• Route 66 Bobby Hurleys
• 2 mins of Rocky Balboas
• 2 mins of LBC’s
• Lunge walk length of horseshoe pit. (it’s forever long)
• 15 Burpees
• Low Plank and hold to 10 High plank jacks and repeat
• 50 WW1’s
• 50 Dips
• REPEAT

After completing two rounds we finished off the day with a round of Mary.

Prayer requests, COT, announcements. No Midoriyama workouts next week due to Halloween and the I’ll Push You movie coming Thursday.

It’s good to be back, aye!

For God did not send his Son into the world to condemn the world, but that the world should be saved through him. –John 3:17

Thirteen men showed up at Midoriyama on an awesome afternoon with perfect weather. We jumped right in and here is the breakdown:

Warm Up (IC)

• Seal Jacks – 21
• Don Quixote’s – 21
• LBC’s – 20

Short an sweat and ready to start the main event.

Main Event

• Mosey to the light pole.
• Sprint to the next light, mosey to the next, repeat down and back.
• Back to flag for the fun part!

I pulled out the phone and set a round timer. 3 minutes on and 30 seconds of break. It’s just three minutes! It can’t be that hard, right?

• 3 minutes of Squats with lots of mumble chatter about other things that you can do in three minutes. NSFW.
• Decided on a safe word and because of Slaw’s hip thruster squats the PAX decided on tassels.
• 3 minutes of fast feet and anytime a PAX said tassels we did a burpee.
  Apparently, Huckleberry is a sadistic and loves that word.
• 3 minutes of low/high plank, switch on the safe word.
• 3 minutes of lunges
• 3 minutes of LBC’s and anytime the safe word was used it switched to the big boy sit-ups.
• 3 minutes of high knees
• 3 minutes of wall taps.
• 3 minutes of toe touches.
• 3 minutes of merkins. Omaha with a minute left into burpees
• Q called out Bobby Hurley’s, and the mumble chatter made him feel bad. Switched to 3 minutes of arms over head butt kickers.
• 22 Merkins for the vets.
• TIME!

Announcements, Pledge, and COT. Keep Huck’s family in your prayers.

Great job everyone!

“The glory of young men is their strength, but the splendor of old men is their gray hair.”- Proverbs 20:29

On a hazy evening at the base of Midoriyama thirteen PAX showed up for Floppy’s return to Q’ing. Having sat on the sidelines for the last few months he wanted to bring something different and try to punish those who talked trash during the F3Fantasy season. In honor of drafting a kicker first, today’s workout was designed to turn those legs to mush, much like Ray Finkle’s.

Warmup IC:

• Side-straddle Hops – 20
• Tool Times (aka Don Quixote’s) – 20
• Moroccan Nightclub – 20
• Arm Circles while doing high knees – 20
• Arms overhead while doing butt-kickers – 20

Main Event Thang:

• Pledge
• Mosey to playground and 10 Pull Ups
• Mosey 100 feet to the parking lot.
• Route 66 – Jumping Knee Slappers (No idea the F3 name)
• Route 66 – Burpees
• Route 66 – Squats maybe???
• Mosey to the baseball field.
• Introduction to the Pure BURN
• Introduced FNG to the Monkey Humpers 10 IC
• Mosey to the soccer field, 50 dips.
• Mosey to another parking lot.
• 1 lap of Catch Me If You Can. Some did two laps for extra credit. Aye
• Mosey to the parking lot.
• Route 66 – Bobby Hurley’s
• Route 66 – Calf raises
• 50 toe touches x 3 – squats added in between.
• Zombie walk
• Run back to flag.
• 22 for the vets.

Cot:

Very very long list of announcements. So long, we could have all read War and Peace and still had time to watch the movie after. Unfortunately, I left my notebook at home and couldn’t remember them all to post here, but here is what I remember… RSVP for a party, Snowbird Men’s retreat, something about 16 miles and 4 man groups. Best to come out to the next one on Thursday to get filled in.

Prayer requests for Slaw and that crazy bug he caught, great to have you back!

Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Ecclesiastes 4:9-10 NLT

It’s 5pm and I’ve just finished fixing a hotfix that was a fix for a discovered bug in my code. I just want to sit on the couch and rest but I know the F3 are waiting on me.

I head outside and it’s raining! Should I make up an excuse to stay home or persevere? I choose the latter and it poured down during my entire trip to Midoriyama.

As I arrived I notice the “real men” were standing out in the rain and one was hiding in their truck like an insect scared to get their wings wet.

I exited my truck and it’s like the sky knew the fearless leader had arrived. The rain stopped, the clouds parted, and one small sunbeam came shooting down to light me like a star on a stage. It looked something like this: 

Warm up

• Muracon night clubs
• Arm circles small
• Arm circles large
• Reverse
• High knees
• Butt kickers

Main

• partner up. One doing lunges down the fence. The other mercans. Switch and repeat.
• 30 seconds of high plank and bounce feet from side to side.
• Route 66 burpees!
• To the playground. 3 sets of 5 pullups. While partner does squats.
• Calf raises on curb
• Frog jumps down eleven parking spaces.
• Calf raises on curb
• Squats IC
• Tool time talking smack. Q called one burpee. No effect. Then called two burpees.
• Indian run back to flag. Mumble chatter about don’t call it if you can’t q it.
• Five minutes left and went around the circle letting each call an exercise.
• 10 mercans
• 10 burpees
• 10 Mike Tysons. Probably not the name.
• LBC’s
• American hammers
• I think that was it

Circle up for pledge and COT. T-square, Freights m2, and all the pax on IR. 

MOUNT MIDORIYAMA GASTONIA — Nine men arrived at the park where the temperature was hotter than the inside of a helldiver’s suit who is mining helium-3 on Mars.

For today’s event, it was all about doing three-minute rounds made famous by boxers around the world. In anticipation, I called up my buddy Pacquiao to join us and show us how it’s done. Unfortunately, he said he wouldn’t workout in temperature this hot for less than a million dollars. No agreed to that and we had to press on.

The event got started with a little warm up of arm circles, which led into arm circles plus high knees. Then to test the PAX coordination we reversed the circles and switched high knees for butt kickers. After that, a little side saddle hops and about have way increasing the speed till they became fairy jacks.

After that, it was TIME, for the MAIN EVENT of the EVENING! (bruce buffer voice) We had ten different stages with a little bit of everything. Each person picked their starting point, and it was all OYO. Each round ran for three minutes, followed thirty seconds where a PAX would scream out an exercise the group had to do. No resting!

It was an excellent time, the biggest mistake I made was having the stages spread out too far apart. This lead to not a lot of mumble chatter which always lightens the mood.

Warmup

• 20 Seconds of Arm Circles, then added high knees, then reverse circles, then butt kickers.
• 15 Side Straddle Hops IC

PLEDGE

Thang

Three minutes. Ten stations.

Each PAX picked a starting number and after three minutes continued to the next number. Although some had trouble knowing what came after five. cough cough.

• #1. 30 Toe touches on the curb. 30 Calf raises (repeat)
• #2. 10 Merkins, 20 LBC’s (repeat)
• #3. 10 Mule Kicks, Bear Crawl over, Crab walk back. (repeat)
• #4. 20 Squats, 40 wall taps (repeat)
• #5. Lunge for three minutes. (ouch)
• #6. Plank and hold until you can’t. Then 10 side straddle hops (repeat)
• #7. 20 High knees, 20 Butt kickers (repeat)
• #8. 20 Decline Merkins, 20 Tricep Dips (Repeat)
• #9. Jump rope until you mess up. Then a burpee. Then back to jump rope.
• #10. ABC’s holding basketball with feet.

We finished off with one minute to spare and added more side saddle hops for good measure.

A short list of announcements and then joined for the COT.

Thank you all for coming out and braving the heat!

I arrived at Midoriyama to a group of PAX waiting by the flag. I stepped out of my truck and sweat instantly started running down my face. It’s ninety degrees and scorching.

The sun blazes down from a cloudless sky as we start our warm up with the biggest group of men Midoriyama has ever had. Nine in total.

After the warm up we said the pledge and did a mosey around the parking lot to meet at my truck. The night before I went shopping and bought a bunch of half cinder block coupons. I could tell by the looks on their faces that no one was excited about what was about to come.

We started the main event with a visit from Dora’s evil stepsister Flora. She is one mean lady! I actually started seeing stars.

Next up came block jumps, then body builder blockies, Hodor, V-Up roll ups with a coupon, and a lunge with a coupon on our backs.

Finished up with a COT and jumped in our vehicles for some much needed A/C.

Warm UP (IC)

• 20 Abe Vigoda (Tool Time shout out)
• 50 Moroccan Night Clubs
• 10 Happy Jacks

Main Thang

• Flora 1–2–3
• 20 Block jumps side to side, 20 front to back, 50 calf raises holding coupon
• Omaha!
• 5 Block jumps side to side, 5 front to back, 20 calf raises holding coupon
• 10 Body Builder Blockies – 8 count burpee with coupon
• 5 – The Hodor
• 10 – V-Up Roll Up with coupon
• Lunge Walks Cusak (holding coupon on back)

Thanks to all the men that came out it’s because of you I’m getting stronger. It was unbearable hot, great job all!

🎶 To the tune of a country song from the 90’s. 🎶

Five thirty in the evening
Only a few brave souls in sight
The park’s lookin’ like a ghost town
On a dark and stormy night
Raindrops in the distance
There’s a storm movin’ in
The PAX are ready
The warm-up begins
And the thunder rolls.
And the thunder rolls.
Whamo Lunge Walks is what we are yearning
Hoping that rain don’t come down.
The first throw was like a bird
Banking off a fresh wind
All the PAX are prayin’
It lands close by
And the thunder rolls
And the thunder rolls
They head to the playground
For three sets of pull-ups and mercans.
And off in the distance the lightnin’ strikes
Trying to get away
They take burpees down Route 66
and the thunder rolls
And the thunder rolls
They pretend they are zombies
And the lightnin’ strikes
Time to head for shelter
As there is no end in sight
Huddled under a ledge
They finish it off
And the thunder rolls
And the lightnin’ strikes
They run through the downpour
Leaping into car doors
And the thunder rolls

Warmup

• Side straddle hop 20
• Squats 20
• Arm circles forward/backward
• Windmills 20 (but they have a different name)

Main Thang

• Whamo Lung Walks – two rounds
• 3 sets of 20 pull ups 20 mercans
• Route 66 burpees
• Zombie walks about 10 feet.
• Ran to ledge and let each PAX call out
• I think it was:
• Wall sits to arm benches or something 🙂
• Wall taps 20
• Jump and hit knees 20
• LBC’s 20 IC
• Captain Thor

Very fast COT and a fast run through the rain to our cars. We cut this one 10 minutes short because we all agreed that today was not a good day to die.

For today’s workout, I decided to do a little throwback. Five years ago I was overweight, out of shape, and a big ball of mush. One day I just got tired of it and started working out at home. This was before I ever heard of f3.

Fifty pounds later I decided to introduce one of my favorite routines to the PAX. It was brutal but we made it through and I was impressed at how well everyone did.

Here’s the outline.

Warm-up

• Straight arm side straddle hop IC
• Side to side jump ropes
• arms out high knees
• hit the floor
• side to side floor hops
• Side straddle hops
• high knees

The pledge as we caught our breath.

Main event.

These are all done for one minute with no breaks unless you get tired. As many as you can do.

• High low squat jabs
• Fast feet to low plank.
• 8 Bobby Hurley 4 hop squat
• Right front kicks
• Left front kicks
• Diamond jumps
• 4 Plank in an outs. 4 push up jacks
• Burpees
• 8 high knees 8 Sprints 8 floor Sprints
• Plank with hoping feet to left side then center then right
• Front kick and step back and touch the ground. Right leg
• Front kick and step back and touch the ground. Left leg
• Squat twists. Squat and touch your foot after coming up. Alternate.
• Hop to one leg and bring the other behind.
• In the squat punch twice. Jump and do 180 to a squat and repeat.
• Power knees to left
• Power knees to right
• Jump side to side landing in squat with a hook pinch
• Squat then front kick (alternate kicks)
• Run up a little, touch ground. Run back, touch ground.
• Peter Parker’s with a push up
• Plank punches
• 8 jump ropes / 8 pulse squats
• Squat and hold and pretend to hit a speed bag.

At this point, I was out of exercises but we still had 10 minutes left. So I took a quick survey, then abruptly disregarded the results, and started again from the top.

• High low squat jabs
• Fast feet to low plank.
• 8 Bobby Hurley 4 hop squat
• Right front kicks
• Left front kicks
• Diamond jumps
• 4 Plank in an outs. 4 push up jacks
• I threw in an audible and we did LBC’s to catch our breath before the final pain.
• Burpees
• Low plank and hold, Do a plank jack anytime someone yelled “Yeah”. Tool time didn’t get the memo and kept screaming yeah as we looked at him with disgust.

Ended on 45 minutes exactly. Quick list of announcements and ended with the COT.

Here is some early feedback on the workout:

@F3Gastonia @ericlbarnes what happens at Midoriyama when Floppy Disk has the Q pic.twitter.com/UXkCytY5ZE

— Scott johnson (@f3_ToolTime) May 24, 2016

Great beat down Sir! Almost made Tooltime stop talking!

— F3 Freight (@RickyKeever) May 24, 2016

Thanks men for making me stronger! Until next time, Floppy Disk signing off. 

MOUNT MADORIYAMA GASTONIA — A record-breaking number of PAX showed up to audition for F3 the musical. “I couldn’t believe how many are here,” Floppy Disk, the producer, said, “these guys must love the theater.”

After a short warm up the main audition started. Siri, the musical director, loaded up the first song, “Flower”, by Moby. The goal was to show the upper body stamina by doing mericans every time Sally went up and came down. Completing this was a struggle for all the men, grunts and groans were so loud they could be heard over revved up Eleanor.

Next up came the song Roxanne and it did sting. A burpee every time her name was called and it was called a lot.

To round out the dance portion, Joe Nichols did a rendition of “Yeah” and the men were saying “No, No”, but it kept on. This time with a squat for good measure.

Most concerning of all was after the songs ended, Allen Tate, one of the men auditioning, kept pirouetting through the parking lot and many had no idea he was such a balletomane.

In all seriousness thanks all for coming out!

Warmup IC

• 20 Windmills
• 10 Smurf Jacks
• 1 minute arm circles forward
• 1 minute arm circles backward

Main Thang

• “Bring Sally Up” with mercans
• “Roxanne” with Burpees
• “yeah” with squats
• Whamo Lunge Walks – each PAX got a turn
• 1 circle mercan
• reverse hill run 10 LBC at top, forward down hill, 10 LBC — Total of 5 climbs
• Modified zombie walk. Lunge, Lunge, Burpee For 30 feet.
• wall sits
• Frog hops
• 50 wall taps
• 50 tricep dips
• 2 sets — 10 scissor legs, 10 in outs, 10 v-ups
• low plank (plank jack when anyone yells “Yeah”)
• in place jump roping 2 mins

Ended at the flag for announcements, pledge, and COT.

The admin has a JavaScript error causing it to lose all the text I entered. The typical WP admin usually stores drafts for situations like this but apparently that isn’t enabled?

Warm up (IC)

• 25 Windmills
• 25 Side Straddle Hop
• Morocon Night Clubs

The Thang

* Weezy Jefferson
* Dolly
* Rockette Dips
* Hill Ladder Burpees
* Imperial Squat Walker
* Not-So Lazy Boys
* Reverse Crunch
* Surfer Merkin
* Star Jack
* Inch Worm
* More stuff