Author: Freight (Page 23 of 31)

16 PAX posted at Midoriyama on Thursday night to celebrate beating away sadclown syndrome and the 2nd anniversary of the Midoriyama AO. It was a party enjoyed by all. Except maybe Tooltime when Def Leppard dropped the mic on him(show to know). YHC reached out to the other founding members, as some insist on referring to us, Pizza Man and Floppy Disk to help lead this workout. All was good to go until Floppy’s wife informed him the day before that he had other plans. No respect for the Party!

Pizza Man started us off

Warmup:

SSH, Don Q’s, crap I don’t remember this was his part of the workout. Let’s mosey!

The Thang:

Unfortunately we went down to the lake hill everyone seems so insistent on using these days. Time for some triple nickel. 5 of those dreadful V-up things that are the monthly exercise at the top and 5 burpees at the bottom. Do it 5 times.  Everyone including the FNG, now named Massey, pushed hard. T-claps to the limpy Def Leppard for pushing through! Mucho Respecto Sir.

Well that sucked so let’s move on to the shelter.

Back in the day we used to do circuits here a lot so I pulled out one of my oldest wienke’s. You can tell because the exercises are written in non-f3 terms.

45 seconds of exercise then a 15 sec break. Do this three times with three exercises then mosey to the end of the parking lot and return to do it all over again with different exercises. After the first exercise YHC realized he forgot to add in the breaks on his timer. Oh well get to work!

Exercises done:

Merkins, Flutters, Squat Jump-Mosey

Pointer, Freddy Mercury, Box Jump or step up-mosey

Ski burps, LBFC’s, Calf Raises-mosey

We squeezed in as much as time would allow and headed back to the flag. The best part about this is we were all together in close quarters which allowed for some epic smack talk. To my surprise Def Leppard was on the giving end of most of this. All that time away he has really been building up.

Back at the flag PM led us in 22 for the vets and the pledge.

COT:

Announcements-Sign up for the Community run and the CSAUP run. You want regret doing it but you will regret it if you don’t. The Forge next week is on Friendship. See what friendships you see in the good book. You might be surprised.

Namarama- Welcome to our FNG Massey. As in Massey Ferguson the tractor brand.

Prayer Request-World Wide and Def Leppard’s Sons. Sly in his deployment. Maddens classmate who lost his home in a fire(Sparky is collecting money for this family). Guy’s! Madden started a prayer circle in class for this kid and got some of his classmates to donate their lunches for him to take home to help out. If this kid can be so bold in his faith we have to follow his lead here!

Moleskin:

In a few more months I will celebrate my 3 year anniversary of finding F3. When I first started I looked forward to Saturday all week. Then two HIMS stepped up and said they would meet me in the evenings to workout. Those two guys were always there. Even if we all three couldn’t make it at least two did. We hardly ever had a Tuesday or Thursday pass were at least two of us weren’t there for each other. I owe so much to Floppy Disk and Pizza Man. Without that push through the week I would have likely slid back into a sadclown. Sometimes we get hung on numbers at our workouts but all you need is one HIM to be there for you and push you along. If you keep pushing good things will come! Midoriyama during the winter averaged 17 PAX. That is amazing! I thank everyone of you that come out for inspiring me and each other every week. Keep up the good work men!

13 PAX total were out at Midoriyama on Thursday. 3 went for a MTB ride and 10 received some punishment . I must say though they took it well. There has been a little smack talk lately from a PAX about the weak workout at Midoriyama. I think at his age it may just be Old Timers. The last time he was out there the only thing that was heard from him was heavy breathing. If not I do look forward to him coming out in July and August when it really gets good. A few times in the past a PAX has challenged those of us that tend to our fields(thanks for the recommendation Stroganoff learning already) early enough in the morning that we have to post in the evening. All have come away with mucho respect for those that challenge the sun. I hoped a certain PAX would show for the challenge but everyone that did took it in stride.

Warmup:

Some SSH and let’s get to work!

Mosey to the soccer field, partner up and get the blocks.

The Thang:

Dora 123

100 Burpees-partner running carry’s the block and runs up the hill

200 Squats with the block

300 In/Out-partner running carry’s the block and runs up the hill

Dora 123

100 stepups on the bleachers with the block. Partner bearcrawls about 15 yds and sprints back.

200 Overhead lifts with the block. Partner bearcrawls about 15 yds and sprints back.

300 Curls. Partner bearcrawls about 15 yds and sprints back.

That’s time let’s mosey back to the flag.

COT:

Announcments-Community Run, Forge next week. A few PAX have stepped up for the 3rdF qtrly meet. Date to come soon.

Prayer Request-Def Leppard, Maddoff during Soccer camp(shine the light brother), World Wide’s Son(Notice to all PAX. Stop and say a prayer for this young man. We need some healing here).

Molskin:

I think I’ve said enough

17 PAX posted at Midoriyama  on Thursday keeping the monthly average right on track. Before the workout I received a call from Sparky requesting that I put a real hurtin on everyone. He also asked that I make sure they knew it was from him. I’m not sure who made him mad but I probably owe him one so I had to do it.

Warmup:

I didn’t have anything planned so we just did Don Q’s while Tooltime mumble chattered.

Let’s Mosey down the road to pick up our blocks.

The Thang:

Everyone has a block. Some are bigger than others(that’s what she said). Partner up.

Starting at one end of the parking lot run in opposite directions and meet at the other end for partner hand slap merkins. Run to the other end and do burpee’s. Always carry your block with you. We did these as 11’s but the merkins were actually twice that. Don’t tell the Midoriyama guys….you know they can’t count. Mummblechatter was strong at the beginning of this. Sometimes we talk too much and fail listen to the Q’s directions. Sometimes we have to pay for it! Eventually the only thing I heard was heavy breathing, talk of merlot and sore nipples! I have to admit this one hurt! Thanks to everyone pushing me and each other.

We put the blocks up and hit the hill for NUR up and NUR down x 5. Oompa had some scary moments but made it through. We sure don’t want him to have to hit the life alert while we are working out.

Mosey to another parking lot for the newly and pre-maturely named Victory March( we’ll get it next time). Victory March is a zombie walk with Bobby Hurley’s instead of squat.

The Nantan tried to call time but thanks to the PAX I have a fancy watch that keeps up with it. We’ve got time to do a few rounds of Joe Hendricks on the hill!

Mosey back to the flag for the Pledge.

COT:

Announcements- No Forge next Wednesday due to Valentine’s day. The week after come out for Def Leppard’s discussion on marriage. Bring your tissue’s.  Family event at Crowders Ridge and Bounce and bowl.

Prayer Request-Me, those battling addiction, Def Leppard

12 PAX posted at Midoriyama on a cold windy Thursday night! I received a bit of a challenge the night before at Forge. An unnamed PAX insinuated my Q’s weren’t that strong. So challenge accepted.

Warmup:

Don Q’s x 10ic

On your 6 for basically Don Q’s lying down x 5ic then another set of something very similar x 5ic. Your Welcome unnamed PAX!

It’s cold let’s go!

The Thang:

I got a damaged fairly weighty tire from work to keep at Midoriyama so let’s take it to our hiding spot. Each PAX numbered off. Starting with number 1 we would take turns flipping it down the road. All other PAX would run to a spot picked down the road and back then the next PAX would take over flipping. So on and so forth until we reached our destination.

Next up we hit the hill for 11’s. WWI’s at the bottom and Bobby Hurley’s at the top. NUR up the hill. Grunts and complaints started on the 2nd NUR up the hill. It was noted that the unnamed PAX was not fully stretching those WWI’s out. You vs You I guess but I felt cheated by my brother.

Mosey to the turd shack for a prison inspired workout I saw in a magazine(not while I was in prison). Partner up. P1 Wall sits while P2 does tri-dips off of P1’s knees. Do 10 each for 5 rounds.

Next P1 does a squat and P2 puts his feet on P1’s knees and does 10 derkins. Switch and do 5 rounds.

Next P1 does BTTW while P2 runs about 30 yds and back. Switch and do 5 rounds. Man that sucked!

Running low on time we headed for the turd shack near the flag.

Everyone wall sit. Starting at one end we took turns doing 10 squat jumps. If anyone gets up off the wall we start over. In hindsight I will start this at the opposite end from where I am because the wall sit really kicks in after the squat jumps.

Pledge

COT:

Announcements- Joe Davis Run this Saturday, Forge on Wednesday nights at 6:30 at Grits N Greens, The Rooster 1/20 we have 3 teams going

Prayer Request-Good news for Aerials daughter, Tooltime-Rusty has passed on, Injured PAX

Prayer

Moleskin:

Tclaps to all the PAX that came out tonight. It’s tough when the weather gets like this. Midoriyama sees the extreme’s of hot and cold but we get through it together! Good to have Wheezy out at Midoriyama! To the unnamed PAX I hope this was a decent enough workout for you!

14 showed at Midoriyama on Tuesday. I figured since we had a SFN race coming up we might as well get in some more running.

Pledge

Warmup:

I asked one PAX to give me a core principle of F3.

We did a few warmup exercises and then we started the mosey.

The Thang:

We moseyed across the road to the new loop. Stopped and done some core work while we waited on the 6. Moseyed some more. As we came to some of the fences we did lunges(forward and backward) and some bearcrawls. We also stopped a few times for more core work. During some of these stops I would call on another PAX to tell us another core principle. We made our way back across the street to the shed for stepups and dips. We moseyed back to the main drag. Starting at one end we moseyed to the other stopping at each light pole for 5 jump squats. Once complete we made our way back to the flag.

COT:

Announcements: SFN Christmas Town race, Christmas party 12/1, Convergence and OST collection 12/2. Pizza Man is collecting used shoes to donate. Be on the lookout for him.

Prayer Request and Prayer

Moleskin:

5 core principles

1. Free
2. Open to all Men
3. Held outdoors, rain or shine, hot or cold,
4. led in a rotating fashion by the men that participate
5. Must end in a COT