Author: Freight (Page 29 of 31)

Going into today’s workout the only thing I knew was it was going to be HOT! I had absolutely nothing planed. I knew there was a new hill I wanted to check out but that was it. The warmup was a sure sign as we did some odd numbers. I don’t think Def Leopard liked my no idea announcement because when I called the first exercise his stance had a little bit of SASS!

Warmup:

SSH x 26ic

Morroccan Nightclubs x who knows?

Merkins x 11ic

LBC’s x 9ic

Freddy Mercury x 12 I think?

Don Quixte x ?

Blart came rolling so we  did some Sealjacks x some odd number?

Peter Parker x 7 maybe?

Man it sure is hot out here!

Mosey to the far soccer field near the dog park.

The Thang:

Standing at the bottom of the hill I wanted to check out there was some debate about how it compared to some of the others we use. It was decided the best way to tell was to run it a few times. We ran up and back down and did 20 of certain exercises after each run.

LBFC’s, Sumo Squat Jumps, Diamond Merkins, WWI Situps, Parker Peters. So that’s 5 trips up and down. I think that was all? I heard Pizza Man say 1 mile traveled so far. Man it’s hot! Why do we have to cut down all the trees to build a park?

Started the mosey back and I was thinking we could hit the playground for some pullups then I noticed a wall in the shade. Nothing beats good wall work!

Ascending Testicles with 10 count holds going up then back down.

Donkey Kicks x 10ic

Australian Mtn Climbers x 10ic

Hmmm. I feel like I’m missing something else here?

Anyway, mosey on back to the flag for a drink of water before we fall out!

We pulled out some blocks and partnered up. Luckily I brought some because someone found our stash of 10 blocks and only left us one! Really? Why would you take 9 and leave one? Did the thief get tired? At least we know it wasn’t an F3 man.

So partner 1 wall sits while partner 2 does 10 blockee’s about 20 yards away and then they switch. We got 2 rounds of these in.

A few minutes left so we did some Hipslappers x 10ic

COT:

Announcements-Advisory Board Meeting Sunday, BRR meeting Monday

Prayer Request- Tooltime’s friend, Def Leopards neighbor(2 yr old), Our Nation, Our grieving brothers.

Another announcement- I have thrown my hat into the presidential race as a write in. My slogan will be Why not? Do you have a better idea? I can do just a bad? Something like that. It’s a work in progress.

Namearama- Welcome Tim Rich now known as Lil’ Sweet.

Great job today guys. If I wasn’t up for the Q and you guys weren’t there I would definitely stayed in the AC today and probably taken a nap AKA: A Floppy Disk.

10 Men showed to test their fitness level at Midoriyama today. After watching the 2015 Crossfit documentary on Netflix with Floppy Disk I decided to come up with our own mini game for a workout. The idea was to have various stations you would have to complete over a distance. Being F3 I decided we could do ours with partners to help push one another. It also means you can’t stop. So more work is done during a shorter period of time.

Warmup:

SSH x 40ic(yes 40ic!) I justed wanted to see how far we could go before people started questioning me.

Don Quixte x 10ic

Imperial Walkers x 10ic

Hillbillies x 10ic

Merkin x 10ic

Pledge

Mosey to the outside of the fence of the baseball outfield.

The Thang:

8 stations were set up from one corner of the outfield following the fence to the other corner. They were spread out about 25 short man steps. Partner 1 starts the 1st exercise then moves to number 2. Partner 2 then begins the 1st exercise. Partner 1 can not move ahead until partner 2 gets to him. While you wait you either plank, Al Gore or hold a block overhead. At the end partner 1 planks while partner 2 finishes the last exercise then they both finish the lap around the ball field via mosey/race the other teams if you will.

Station 1-Merkin x 30

Station 2-Curls w/block x 40

Station 3-WWI x 20

Station 4-Woodchop w/block x 20

Station 5-IN/Outs x 25

Station 6-Overhead Press w/block x 40

Station 7-Squats x 30

Station 8-Blockee x 15

We did one round of this and had time for another with the numbers cut in half. We then picked up the blocks and moseyed back. With a  few minutes to spare we did some more SSH’s and Don Quixte’s for good measure.

COT:

Prayer request, announcements, Ringo thanked everyone for being there and inviting him out. He is already down 10lbs. Keep pushing the rock brother! You’re doing great!

Moleskin:

Great job by all today! It was hot as haydees as it always is this time of year.  It’s not easy to make yourself get out and do this stuff that time of day. I’m honored to be out there with the men who post at Midoriyama!

It was a good day for F3 Gastonia. I believe there were 5 FNG’s in our 3 workouts. Not bad for a Tuesday. Midoriyama had two regulars on vacation and with 2 FNG’s we still had 9 in attendance. Not to bad evening crowd! I’m still used to the 3 we had for so long. With those numbers I got used to showing up with no plan at all. I went into this one thinking the same way. I grabbed a few coupons and headed out. As people started rolling in I had to keep coming up with coupons. Not a bad problem to have! I was challenged a bit by a certain PAX that a sweat probably wouldn’t be broken today…..wwwhhhaaatttt! Sorry FNG’s!

Warmup:

SSH x 15ic

Hillbillies x 10ic

Imperial Walkers x 10ic

LBC’s x 10ic

Merkins x 10ic

The Thang:

Mosey to the end of the park and back….wait there’s a nice little hill at the the end we should do something here.

Bear crawl up- 10 merkins, Crabwalk down- 10 WWI. Rinse and repeat but this time with Joe Hendrick’s. Again sorry FNG’s! Blame the challenger not me. I did notice the challenger modifying here!

Now we can mosey back. Went to the the stairs for calf raises x 10 each step=130. SSH while you wait in line. Mosey back to the flag and coupons.

Each PAX got in a station for a 1 minute exercise with a 20 sec break to move to the next station. One round was completed of the following.

Box jumps, Dips, Jump rope, Curls w/block, Overhead press w/block, Blockee’s, 30 lbs slamball(on knees slam left then center then right), 40 lbs kettlebell swings, Farmers walk with blocks.

Circle up for some Mary.

Pledge

COT:

Namearama, Prayer

Good work Men. I hope you broke a sweat. Good to have Belmont newcomer Edison out! Welcome father son duo FNG’s Ringo and Crash! It doesn’t get easier but you will get better.

YHC brought out an old weinke for this workout only to find some of the regular attendees had a case of the SV. You should get that looked at!

Warmup:

SSH x 15ic

Morroccan nightclub x 25ic

Goofball x couldn’t count due to laughter!

LBC x 10ic

Run a lap

Pledge

The Thang:

1 minute of exercise 20 second break x 3 then run a lap.

Round 1 exercise- Merkins- 2 diamond, 2 regular, 2 wide rinse and repeat- Flutter Kicks- Squats. 3 sets.

Round 2- Pointers, Freddy Mercury’s, Step ups. 3 sets

Round 3- Running out of time so we sampled- Ski burps, LBFC’s, Calf Raises.

COT: Prayer requests for Godfather and M, those that couldn’t be with us.

Great work by all! Great to have Short Sale for a visit in the heat!

6 of the baddest braved the heat of the afternoon at Midoriyama. This is how it went.

Warmup:

Seal Jacks x 15ic

Hillbillies x 10ic

Imperial Walkers x 10ic

Toy Soldiers x 10ic

Flutter Kicks x 15ic

The Thang:

Mosey to the far end of the park- Bear crawl from one curb to the other and do 5 Merkins and back. x 2. Crab Crawl from one side to the other and do 5 WWI’s x 2.

Mosey to the playground- 10 pull ups, 10 one leg lunges x 10ic. Rinse and repeat.

Mosey back to the pits and partner up for coupon work. Partner one wall sits 25 yds from partner 2. Partner 2 does 5 blockee’s. when blockee set is complete they sprint and switch. Each partner did 25 blockee’s(Floppy Disks favorite exercise!!!!!!).

Mosey to the end of the parking lot- Route 66-at each parking line Bobby Hurley’s. There was much chatter about how great of a point guard he was. Especially by Def Leopard! Big Fan i guess.

Mosey to the bleachers for tri dips x 15ic. Step ups x 15ic. Rinse and repeat.

Circled up for some Mary to close it out.

Great work by all. This one was fun.

COT

Pledge

Announcements- Belmont Saturday

Prayer request-traveling friends, workers during layoffs.

Prayer

So I started today’s workout with a funny experience I had early in the day. I had taken the day off from work to take my 2.0 to the dentist. I decided it would be a good time for a two-a-day. Since I normally don’t get to post in the morning I headed off to Folsom. So later in the morning when it was time to head to the dentist I discovered my battery was dead. At this point my 2.0 was in another world due to the valium they prescribed to her. What to do? Without thinking much about it I heaved the 60 lbs of giggling and flopping weight on my back and proceeded to ruck my way to the dentist. Fortunately this was only about a 1/2 mile but was no picnic in flip flops and a doped little person. Most have found this humorous, and it was, but I realized after it was over that I didn’t even think much about it when it happened. Just an example of how F3 has changed my way of thinking. The old me would have wasted a lot of time trying to find an easier way. An F3 Man just gets it done. So on to my third workout of the day.

Warmup:

SSH x 25ic

Morroccan Nightclubs

LBC’s x 20ic

Squats x 20ic

The Thang:

Captain Thor( this was a crowd pleaser, look it up)

Moseyed to the playground-set of 10 pullups-mosey to the steps and do 10 calf raises on each step(13 steps=130). Rinse and repeat 3 times. Great work guys!

Moseyed to the parking lot where cones were setup about 20 yards apart. Run to the first cone do 10 merkins run back and touch the starting line run to the 2nd cone do 10 more merkins and so on and so forth. Did this one again with squats.

Went to the wall for some Donkey Kicks x 10ic, 25 wall taps oyo, BTW Hip Slappers x 10 ic, 25 wall taps oyo.

Zombie walked back to the flag-25 yards and finished with 1 minute of CDD’s.

COT:

Prayers for all, Tooltime as he travels, Def Leopard on his 1/2 marathon this weekend

Great hustle by all today. Great to have Blart out with us at Midoriyama!

So I’m writing this BB 2 days after the workout. Thus the tittle. It always hits you more the 2nd day! I went into this one with very little planned. After doing this enough a plan isn’t always needed. I loaded up some coupons figuring I could get them mixed in if needed. We ended having an even 6 so it worked out for some sort of Dora.

Warmup:

SSH x 15ic

Hillbillies x 10ic

Toy Soldiers x 10ic

There was some mumble chatter about Duke and UNC so it was felt that evil needed to be worked out of Def Leopard so 10 Bobby Hurley’s were called. This happened periodically during the workout.

The Thang:

Partner up with a coupon, 2 groups had blocks and the toughest group grabbed the 40 lbs kettle bell.

Partner 1 runs down the parking lot and back Partner 2 does the exercise and switch. You know the drill.

1st -150 curls 2nd- 200 LBC’s 3rd-200 squats 4th-100 upright rows 5th- 75? roll up V ups

Circled up for Ryder Merkins x 5ic, Diamond Merkins x 10ic, CDD x 15ic

YHC then asked for request. Tooltime said running because he knows Floppy Disk hates it. Floppy Disk said Zombie Walk. So I like to please everyone so we sprinted part of the way through the parking lot then finished it off with a Zombie Walk. We slow moseyed back to the start and did some Fiddler crab walks.

COT:

Announcements-Belmont startup June 11th, Belmont 5K 5/28, F3 Dads at South MTN

Pledge

Prayer

A great workout came out of nowhere today. It is great to meet up with your brothers and push one another like this. Special welcome to Slaw who just joined this past Saturday and came out to Midoriyama this week. Great to have you brother. Good Work!