Author: Floppy Disk (Page 2 of 2)

Today was a great day for a workout. Perfect temperature, a small breeze, and a mountain as the back drop.

Warmup

20 Windmills IC
Jump Rope 2 minutes

The workout

Started in the horse shoe arena.

Run between pits, 20 merkins. Total of 100 merkins
Longe back
Run between pits, 20 squats. Total of 100.
Bowler Longe back
Run between pits, LBC. Total 100

Mosey to playground.

10 pull ups. 10 calf raises (3 sets)

Mosey back.

40 wall taps
20 mountain climbers

Move to bleachers

40 triceps dips, 20 jump ups (3 sets)

Mosey through a short trail run.

Very long longe the length of horse shoe pit.
20 IC merkins
25 IC LBC
Boat and Canoe

Pledge and COT.

Today’s weather was warm and beautiful. Loving the time change which allowed us to enjoy a trail run around the Poston pond. The locals have rumored this trail has the best scenic views and wonderful landscape in the entire county. Unfortunately, I was unable to enjoy them with the pain in my side and gasping for air.

After this warm-up run, we did a little burpee practice and went from there. Here is the list:

• Warm-up 1 Mile Trail Run
• Teams of two, One partner runs and does 5 burpees, while partner does LBC. Total of 60 burpees
• Very long lunge walk
• 20 squats
• 5 IC worst merkin ever
• 10 pull ups
• 2 Minute plan with random plank jacks to peter parker to parker peter
• 20 IC crunch with flutter kick
• one more that I can’t remember

MOUNT MIDORIYAMA GASTONIA — Two pax showed up ready to have a little end of day fun. With a mountain in the backdrop and the sun setting, it was time for the Thursday workout.

What is 2 + 2 yelled Floppy Disk, today’s Q. In unison, the men grunted four. Floppy retorted, NO! It’s three and I’ll prove it!

With a round of laughter, no one believed and they knew he was crazy.

Floppy took the pax to the ministry of love to prove to them that it indeed equaled three. Firing up a timer with intervals set at three minutes the first thang was yelled out. “Blockies”!

When that three minutes of horror ended, plank was shouted. Then squats, air jump ropes,  plank jack to sit-ups, star jacks, lunges, LBC’s, merkins and more. The onslaught of three-minute exercises didn’t stop until time ran out.

By the end, all were in agreement. “2+2=3” and love is hate.¹

The Thang

Warmup

• Mosey a lap around the parking lot
• Short break to fix the flag
• Side straddle hop (20 IC)
• Moroccan Night Club (20 IC)

The Thang

• 3 minutes of blockies (30 second rest)
• 3 minutes of low/high plank (30 seconds rest)
• 3 minutes of squats (30 seconds rest)
• 3 minutes of air jump rope  (30 seconds rest)
• 3 minutes of plank jack to sit-up (30 seconds rest)
• 3 minutes of star jacks (30 seconds rest)
• 3 minutes of LBC (30 seconds rest)
• 3 minutes of merkins (30 seconds rest)
• 3 minutes of lunges (30 seconds rest)
• 3 minutes of mountain climbers (should be renamed to Madoriyama  climbers)
• 3 minutes of side plank alternating sides every 30 seconds.

COT

Pledge, prayer, and while leaving we talked about some of the places in the bible that mentions the number three. Jonah in the belly of the fish for three days, Jesus’s ministry lasted three years, Peter denied him three times, the rooster crowed three times.

_{1. These events may have not happened exactly as described. 🙂}

MOUNT MADORIYAMA GASTONIA — Two men meet at the base of the towering mountain ready for an epic throwback Thursday adventure down the infamous Route 66.

As Freight planted the flag, there was humorous banter about a mythical F3 unicorn named Greg Louganis Merkin and how they wanted to see a video of Jolly Roger performing this stunt.

The journey back in time started with a short warm-up to get the oils flowing for an adventure down Main Street of America. Twenty arm circles forward, twenty backwards, followed by twenty side straddle hops. IC of course.

With their heart rates up the first leg of Route 66 got underway with a legend from the 1990’s, Bobby Hurley. With spirits high the men mixed 40-yard sprints in between sixty-six jump shots.

Bobby had other arrangements and for the next leg, and we picked up a hitchhiker named Mr. Merkin to take his place. The Q decided to swap out sprints for 40-yard side steps.

With the second leg complete the crew got a little hungry and took a detour to 1948 for the grand opening of in and out burger. To work up the appetite, they ran backwards down Route 66 for 40 yards and did sixty-six in and outs on their six.

Candy is what they wanted for dessert, and luckily the Starburst plant wasn’t far away. This leg consisted of 40-yard sprints and StarJacks.

For the final leg of Route 66, they went to a galaxy far away. A place where the Imperial Walker’s roam free.

After finishing this epic journey they still had time left and threw in some country music with “Yeah”, 40-yards of lung walks, 20 merkins to Peter Parker to Parker Peter. Finally, 5 Star Burpees to finish it off.

THE THANG

Warmup (all IC):

• Arm circles – 20 front, 20 back
• Side straddle hop – 20

Main Event:

• Route 66 Bobby Hurley
• Route 66 Merkin with Sideways run
• Route 66 in outs with backwards running
• Route 66 Star jacks with running
• Route 66 Imperial Walker
• 20 wall taps
• Yeah
• Lung walks
• 20 merkins to Peter Parker to Parker Peter
• 5 Star Burpees

COT

Only two of us, so it was short and to the point. One advantage is with a small group we got to cover all the F’s. “As iron sharpens iron, so a friend sharpens a friend.” – Proverbs 27:17