Author: Freight (Page 4 of 31)

7 Pax posted on Tuesday at Midoriyama. Pretty light crowd for a Tuesday. Some regulars were notably absent. Some back sliding in fitness?

Warmup:

Some stretches and SSH

The Thang:

We grabbed some blocks and headed to the corner of the parking lot. We split into teams of 2 or 3. Do the following exercises and reps relay style. One pax does 10 reps then rest while his partner does 10 reps, working there way up to the 100.

Rd1

100 LBC’s

100 Mike Tysons

100 Seal jacks

100 Blockees

100 meter run-both pax do one at a time

Rd2

100 Curls

100 Bonnie Blairs

100 OH Press

100 Imperial Walkers

100 meter run

COT:

Pledge

Announcements-Christmas Party 12/2, Several rucks and a trail run coming up, Still need a runner for the Tuna

Prayer Request-Several pax with some IR issues, Turtleman, Jackson Hall and family, Happy Trees SIL

10 at Midoriyama on Thursday. This is what we did.

Warmup: We did a few things. Let’s mosey.

The Thang:

In the parking lot next to the pump track. 5 merkins, 5 lunges, 5 WWI situps, then run a lap through the pump track. It’s not an easy run for sure. Rinse and repeat going up by 5 reps for 2 more rounds.

Mosey over to the lake hill. 5 dips at the gazebo and 5 in and outs at the top. Go up by 5 each round. Do 3 rounds.

At the bottom of the lake hill. 20 pretzel crunches on one side. Run the ramp up and around the Vball court. Do 20 on the other side and run back to the bottom. Do this 3 times.

Mosey back up to the road. Do 10 mtn climbers ic at each pole going back to the parking lot.

Back at the turd shack we had a few blocks sitting out to try something Mayor had shared with me. We will call it puff puff pass. Stand in a line shoulder to shoulder with a stack of blocks at one end. 1st guy passes a block to the 2nd guy then does a burpee. He then grabs another block to pass. Each person passes a block then does a burpee until all the blocks are at the other end. This went way better than expected.

13 total at Midoriyama on Thursday. We celebrated the 8th anniversary of my 1st F3 post by doing what I called Crazy 8’s.

Warmup:

SSH x 15

Don Q’s for the groans

Mosey to get a block and over to the parking lot.

The Thang:

8 exercises, 8 reps each, 8 rounds, run a lap after each round. Simple and effective.

Thrusters

Goblet Squats

Side jump overs-I recommended it be done with the block standing up tall but not many complied. Meow

Alternating block merkins

WWI’s with the block

Avalanche

Rows

I had a lot more on my weinke but we didn’t get to it.

COT:

Pledge

Namerama

Announcements-2nd F lunch this week at Logans in Gtown, F3 Dads at the Yank Saturday

Prayer Request-Gumby and EZ family members, Norwood, HT kids. St Bobby took us out.

Moleskin:

I spoke a little about the realization that I stomped down Fat Ricky a little over 8 years ago and if it wasn’t for the support I have found in F3 I do not for a second think he wouldn’t have found his way back. Defib asked about accomplishments since starting F3. Looking back I ran my 1st ever race and 5K right before starting F3. Since then I’ve run 17 relay races. That doesn’t count the ones we’ve done as CSAUP’s. I ran a 5K everyday for 30 days. A Half marathon in which F3 brothers played a major role in me completing and exceeding my goal. Multiple Goruck and Growruck events. The list goes on and will continue too because I’m a gorge runner and y’all support my habit. I love you and thank you all for 8 years of support!