Author: Freight (Page 9 of 31)

10 for a hot Thursday at Midoriyama ready to push the block I mean rock. No I mean block. We’ve been doing these a lot lately and well let’s just keep it going.

Warmup:

Blah blah it’s 90+ deg

The Thang:

Partner up and one gets a block. Meet in the parking lot. One partner will do an exercise with the block while the other runs to the far side to do 5 reps of another exercise. Switch and rinse and repeat for 3 rounds then I’ll give you another set of exercises. Some of these come from my sandbag workouts I do so we just subbed in the block.

Avalanche/Starburst

Block situp/Tiger squat

Thruster/Rocky Balboa ic

Shoulder to shoulder/lunge

Leg levers/ SSH

Bear hug squat/diamond merkin

High pulls/corkscrew ic

High knees with block overhead/offset merkin(one hand on the curb)

I had a lot more on the paper but we ran out of time. I was asked to take a break on the blocks for a while. We will get them next time!

COT:

Pledge

Announcements-F3 Dads at Gashouse this weekend, Tubing Green River next Saturday 7/30

Prayer Request-Blart took us out

10 pax posted to F3’s hottest AO on Thursday for a Sargento, no Mayor, no wait Freight beatdown. As always it was an honor to lead and have you guys test out ideas that pop in my head.

Pledge

Warmup:

2.5 minutes of zone 1-2 running followed by :30s of burpees at a hard pace. We did this for 3 rounds.

The Thang:

In the long parking lot-broad jump 2 spaces and do 1 burpee, 2 bonnie blairs, and 1 WWI situp. Rinse and repeat to the other end. Lots of good mumble chatter here. Side not Tonka’s jump game is right!

Slow mosey over to the dog park hill. Lunge up the hill and walk down for recovery x 2. Sprint up the hill and walk down for recovery x 3.

On our way back to the flag we stopped for some relay racing. Split into teams we bearcrawl raced out about 15 yds and back. Then we did it sprinting.

Back at the flag we circled up for a few minutes of mary.

COT:

Announcements-Convergence this Saturday 7/16 at Folsom, Lunch next week sometime at Bubba’s Vietnamese, F3Dads workout at Gashouse 7/23, Tubing on 7/30-several pax asking about signup info so I hope the Nantan reads this.

Prayer Request-Montross’s mother, Gumby’s mother, Purple Haze’s family

Naked Moleskin:

It’s hot out there and these guys are pushing! T-claps to you guys for showing up in the heat of the day. I’d like to give a special shoutout to my man Pallbearer. He’s getting after and it and is even throwing in some off the books work. Keep at it brother it will pay off. Many of us have been in your shoes so we know how tough it can be. Just know we will continue to be here for you.

7 Pax showed at Midoriyama on an especially hot and humid day. We were all motivated after Def Leppard’s Q on Tuesday. It inspired me to fill my Q full of inspirational quotes much like he did.

Warmup:

SSH, Grasspickers it was getting unruly so let’s just get on with it! Let’s mosey down the road.

The Thang:

We would mosey to a spot and I would read a quote then call the exercises. Rinse and repeat for until time. This is what was said and done.

-Whatever you do always give 100% unless it’s donating blood

Ascending burpees running between light poles up to 5

At the picnic shelter

-If at first you don’t succeed then skydiving isn’t for you

20 dips, 20 diamond merkins, 20 stepups

At the lake hill

-If you think you are too small to be effective then you’ve never been in a dark room with a mosquito

Suicides on the lake hill-run to the bottom and back, to the gazebo and back, to the bench and back

At the parking lot across the road

-Look if cauliflower can become pizza then you can do anything

Ascending tiger squats from curb to curb up to 5

Back on the road at the poles

-People say that motivation doesn’t last, well neither does bathing, that’s we recommend it daily

Ascending burpess to 5 again

At the steps

-Even if you’re on the right track you’ll get run over if you just sit there

10 calf raises on each step(13 I think) seal jacks while you wait

At the playground

-When something goes wrong in life just yell PLOT TWIST and move on

5 pullups, 5 dips x 3times

At the hill on the road

-The only time you should look back is to check out dat botty

5 hillbillies ic at the bottom, 5 jump squats at the top x 3 times

Back at the turd shack

-When tempted to fight fire with fire remember that the fire department uses water

10 hipslappers ic, wall sit 1 minute, rinse and repeat

COT:

Final quote-Life is too short to be serious all the time. So if you can’t laugh at yourself call me, I’ll laugh at you!

Announcements-PT test this Saturday followed by adopt a street cleanup

Prayer Request-Turtleman, Several Pax kids

3 Nantans, past and present, converged at Midoriyama during a wonderful summer time storm. The thunder was really booming while I was doing some EC rucking before hand. Being alone in the park gave way to some good reflection on how awesome thunder is. I figured it was going to be a light crowd due to the storm and even considered if anyone would show at all. I pondered on how many people get struck by lightning and yet we fear it so much. Oh its lightning outside we better run for cover! Do we only swim in the ocean when the sharks aren’t in the water? Do we only drive cars when no one else is on the road? Those things seem as equally or more dangerous. A quick search and I found that the odds of getting struck by lightning are 1 and a MILLION! Also 90% of those that are struck survive. That sounds to me like we’ve made ourselves a bunch of cat emojis. Anyway moving on.

Warmup:

Go get blocks and go to the side parking lot

The Thang:

Run a lap then ruck a lap carrying your block x 4 laps

timer set, do 2 minutes of work and 1 minute of break

1)Plank lat pulls with the block plus a merkin(plank position with your block beside you, reach under past your torso and pull the block to the other side, do a merkin, rinse and repeat)

2)Front squat with the block

3)Overhead press

Run a lap then ruck a lap carrying your block x 4 laps

timer set, do 2 minutes of work and 1 minute of break

1)Avalanche with a glute bridge( on your back holding the block behind your head lift it above your chest, lift your pelvis up, back down, then move the block toward the ground behind your head without setting it down, rinse and repeat)

2)Lunge holding the block

3)Ground to shoulder with the block set it back down, jump over it, rinse and repeat

Run a lap then ruck a lap carrying your block x 4 laps

30 Ground to overhead with the block, jump over the block after each rep

Time!

COT:

Announcements-F3 dads at Folsom this Saturday, PT test next Saturday at Gashouse followed by adopt a street cleanup

Prayer Request-My daughter, Leppard unspoken, Sargento’s friend with cancer

Moleskin:

Speaking of cat emojis I’m still looking for a couple more volunteers for the adopt a street cleanup. Only takes about an hour and you can go about your day calling yourself a HIM while feeling like you actually are.