Author: Freight (Page 30 of 31)

It is unbelievable how doing this thang that we have impacts our lives. When the world feels like it is crashing in on us we can post to a workout and feel a little relief. Whether it’s through the release of stress from working out or brotherly love and support. It is apparent we do this because we need it. Thinking back I can’t imagine not ever finding this and my brothers not being in my life.(Thanks Dolph!)

Warm Up:

Seal Jacks x 15, Imperial Walkers x 10, Hillbillies x 10, Goofballs x 10

The Thang: Circuit work with tokens

1 minute of each with a 20 second break to switch. Box jumps w/50 lbs vest, Jump rope, Slam ball from over head, 40 lbs kettlebell lifts, tire toss. Each PAX gets a turn with each. In between each round we went for a mosey around the parking lot to the playground for 10 pull-ups. 3 rounds of all completed. Shout out to Billy Madison for the weight vest mosey! We had a few minutes left to finish strong with some BTTW hip slappers and Australian Mtn Climbers. Good work men!

COT:

Pledge, announcements, Prayer request( Tooltime and his coworkers, Billy Madison’s M(Veronica Vaughn).

As always a pleasure gentlemen and thank you!

Fortunately for the PAX in attendance today Floppy Disk was unable to make it so the weight vest was eliminated from the workout today. Have no fear we will just do it next week! It was thought there would only be 2 in attendance but Midoriyama’s first FNG arrived and shortly after Def Leopard rolled in! After some discussion of what F3 is about we got under way.

Warmup: Seal Jacks x 15ic w/bricks, LBC’s x 20ic, Prayer Squats x 20ic w/bricks

The Thang: Headed for the trails with Bricks in hand. Ran the soccer loop and part of the Mtn loop stopping every so often for some ab work and squats. Probably somewhere around 2 miles.

Originally we were going to take turns running with the 50 lbs vest. Next time!!!!

COT: Announcements-Mudrun, Burpeethon, Caramont Health 5k run coming up 5/14 will be running through 2 of our AO’s. Pledge, further discussion of F3 with FNG, Named FNG-Billy Madison! Welcome brother hope to see you more!

Returning from a great family vacation on the high seas with sea legs still lingering and the Community Run looming it was seen fit to do some running! Always a favorite of Floppy Disk.

Warmup: Seal jacks, Swimmers(or drowning swimmers, wailing large arm circles), Boat and Canoe.

The Thang: Run the mean streets of Midoriyama stopping at each parking lot opening for 20 merkins and 20 LBC’s. Added in a few squat locations, tricep dips and as always at Midoriyama we can’t pass the playground without doing pull ups. This equaled up to about 2 miles, 240 merkins, 240 LBC’s, 40 squats, 30 tricep dips, and 20 pull ups.

COT:
Announcements, Pledge, Prayer

Great to be back on F3 land!

Wednesday night I was reading an issue of Men’s Health and found an article about how HIIT training came about. The article had some suggestions for some exercises to do and well…I couldn’t resist trying it. I scratched my plan and created a new one. Thanks Men’s Health and your welcome PAX!

Warmup:

SSH X 10IC

Don Quixte X 10IC

High Knee’s

Flutter Kick’s X 15IC

Seal Jacks X 10IC

Pledge

The Thang:

Start with a round of weight training exercises. Then 2 minutes of cardio. Then finish with a body weight exercise

Do one of three: Burpee Rows with bricks x 10, Squats with 30lbs slam ball x 20, Snatch and squat with 40lbs kettlebell x 10

2 minute cardio-Run for for 2 minutes at high pace and mixed it up a few times with 2 minutes of Burpee’s! (Crowd favorite) We needed burpeethon training anyway!

Finshed with pullups 10,8,6 or merkins x 15 IC

We did two rounds which equals 6 sets

COT:

Moleskin:

Great work by all today. The PAX fitbit numbers say this was a good one! It must have been because as I type this the morning after I have hit a new low weight # my body fat and BMI went down and muscle % went up! It doesn’t and shouldn’t get easier but we will get better!

4 Showed up for the  first official F3 workout at Poston Park. Named “Madoriyama” for the severe ninja training and the massive mtn looming over the park. I say official because over the last 8 months 2 men have joined and pushed YHC every Tuesday and Thursday at 5:30 pm awaiting F3 Gastonia to be ready for expantion into the evening.(during the winter we are in the gloom too!) To celebrate we went back through the first workout we ever did there and my first Q.

Warmup

Cross Country- Moseyed down the road and through part of the trails. Circled up for:

SSH x 10 IC

Arm Circles x 10 IC

Imperial Walkers x 10 IC

Air Push up x 10 IC

Merkin x 10 IC

Crunches x 15 IC

The Thang

Moseyed to the baseball filed for baseball inspired exercises

Catcher- Sumo squat jumps x 20 OYO

Shortstop- Side hops touch the ground- 5left 5 right x 2

Outfielder- Sprint 5 burpee’s x 2

Batter-Flutterkick’s x 10 IC

Mosey to the soccer field for soccer theme

Squat front kick x 20 OYO, sprint across field, LBFC’s x 20 OYO, sprint across field, Squat jump x 10 OYO

Mosey to other field for football theme

Merkin and roll x 20 OYO

Mosey to hill for bear crawl up and crabwalk down x 2

Mosey to parking lot for bear crawl across 5 merkins and back for 5 more( heard some onlookers yell “look bear crawls”, we must look good doing them!)

Mosey to horseshoe pits for bowling/horseshoe theme

Lunge the full length while throwing you back leg around like you are a pro!

Moseyed to the playground for gymnastics theme

pullups x 10 squat x 10, Rinse and Repeat

Moseyed back the long way(your welcome Flppy Disk) for some alternating shoulder taps and peter parker.

Finished up with the Pledge. Thanks for the reminder JK2!

COT

The usual announcements. JK2 is interested in doing the mud run so we need three more to step up and join him. We have one team so far. Contact him or me if interested.

As always it was a pleasure! I have to give a shoutout to Pizza Man and Floppy Disk who have had a huge impact on my life the last year. Locking shields with me weekly and giving me reason to push on!

F3 Gastonia is proof of the starfish and how it happens. I have found lately that sadclowns make me mad and I am surrounded by them everywhere! So help me get better by making these clowns better. EH someone and get them out to a workout. We have 6 days of workouts in the mornings and the evenings now. We are eliminating excuses.

I look forward to seeing others join us at Midoriyama. It is a great location. We accept early workers, fartsackers, smartsackers and those that just plainly won’t get up! No more excuses! Aye!