Author: Pizza Man (Page 11 of 12)

7 PAX showed up for a beautiful sunny day at Midoriyama.  It did sort of feel like a hot oven but I guess that means its another one of Pizza Man’s hot delivery’s!!

Warm-up: (Wanted to recognize the most dominant Olympian ever!!)

SSH X 28 IC

LBC’s X 28 IC

Don Quixote’s (aka Tool Time’s) X 28 IC

With that being done and NO wind moving it was time to mosey!!  We ran the drive and at each break the PAX did an assortment of 25 merkins and 25 of some kind of AB work.  It went like this:

25 Merkins SC

25 Flutters IC

25 Squats SC

25 Incline Merkins SC

25 World War I sit-up SC

25 Diamond Merkins SC

25 Freddie Mercury’s IC

Hmmm…can’t just run past the playground!!

10 Pull-ups

10 Knee to elbows

25 Werkins SC

Homer Marge

25 Derkins SC

25 V-Ups SC

25 Squats SC

25 Military Merkins SC

25 In-Outs with arms raised

After a one mile lap, 150 Merkins , 7 AB exercises, 50 Squats, and 10 pull-ups now mosey to the flag for the Pledge.

Lol….sorry PAX the delivery isn’t over quite yet…we mosey to the parking lot where we see some artwork or just exercises written in sidewalk chalk.  The closer we got some mumble shatter started and the PAX figured out what was about to go down.  Thanks to CSPAN with the idea!!!

In 6 different parking spaces there are 6 different exercises, start at whatever exercise you choose, complete the exercise and take a lap around the median with a 60 ft. bear crawl to finish.

Exercises were:

10 Burpees

20 Merkins

30 CDD’s

40 Squats

50 LBC’s

60 SSH

Mosey back to flag for Announcements and COT

Great work by the PAX at Midoriyama, as always!!  The Midoriyama men always bring the best out of each other!!  Thanks for the opportunity to lead!!

Philippians 4:13

¹³ I can do all this through him who gives me strength.

Until the next delivery………..aye!!

Thunderstorms were looming in the area at Midoriyama again, not shocking due to the extreme heat at this AO.  With that being said I wanted the PAX to get a understanding when and where this AO started, so I wanted to deliver a Throwback Thursday workout.  It started over a year ago, three dedicated men wanted an evening workout so we started posting at Poston park (aka now the famous Midoriyama).  We originally parked in the back lot and held some workouts under the picnic shelter and other areas.  Never would I imagine that this parking lot would be so full and a record 12 PAX would post on a Thursday afternoon.  It was my pleasure to get to Q a Throwback Thursday workout for everyone.  It went like this……….

Warm-Up:

Side straddle hops X 25 IC

Don Quixote’s X 15 IC

Run a lap

The Thang:

Set 1: Merkins X 20 ,15, 15 IC

Air squats X 15 IC

LBC’s X 20 IC

Run a lap

*Rinse and repeat for 3 rounds*

Set 2:  Dips X 30 IC Single count

One legged lunges X 15 per leg IC Single count

WWI sit-ups X 15 IC Single count

Run a lap

*Rinse and repeat for 3 rounds*

Set 3:   CDD’s X 20 IC Single count

Box Jumps X 10 OYO

Flutter kicks X 15 IC

Run a lap

*Rinse and repeat for 3 sets*

Pizza Man burpees X 5 OYO (Reg. burpee but 10 merkins instead of 1 before you jump up)

Run a lap to grow on

Pledge of Allegiance

Announcements

COT

Great work by a record 12 PAX at Midoriyama!!  It’s always a pleasure to get the opportunity to Q a great group of men.  Special thanks to the original C4 for making me and this workout become what they are today!!  Please keep T-Square and his family in our prayers through these tough times in their lives.

Until the next delivery……..AYE!!

Well it was another HOT day at Midoriyama.  With 6 PAX on hand I wanted to give everyone a tour of Midoriyama.

Warm-up:

Side straddle hops x 25 IC

Air Squats x 20 IC

Moroccan night club X 40 IC

Work out:

Off we go…we hit the asphalt for a good run…we stopped at every opening for two exercises…it went like this:

Run…

Merkins x 25

LBC’s x 25 IC

Run…

CDD’s x 30

Bicycles x 25 IC

Run…

Omaha to the bleachers for Incline merkins x 30

Flutter x 25 IC

Run…

Omaha to the bleachers for Decline merkins x 30

World War I x 20

Run…

Pull-ups x 10

Hanging leg raises x 10

Run…

Diamond merkins x 20

LBC flutters x 20 (Thanks to Freight)

Run…

Rider merkins x 20 (Thanks to Freight)

Homer Marge IC

Run…

Dips at the picnic tables x 50

V-ups x 25

With 20 minutes left…we took a short cut…lol…to slider hill…we ran down and up slider hill with 1 burpee at the top…rinse and repeat until 5 burpees

Mosey to stairs for calf raise x 10 per step (Total of 130)

Mosey back for 1 minute of Plank mary:

Plank up/downs

Plank jacks x 16

Pledge of Allegiance

Announcements:

June 11th- Inaugural F3 Belmont workout

COT

Great work by the PAX…way to push through the heat!! It’s always an honor to lead a great group of men!!

It was a hot humid day at Midoriyama so I figured a nice trail run would get us out of the sun…at least for the most part.

Warm-up:

Side straddle hop

Merkin jacks

Air squats

Lbc

Thang:

Heading towards the Lake loop, we see Billy Madison coming in hot so we welcome the chance to get in some merkins and flutter kicks. With those exercises down continue to head to the Lake loop hitting the kid  trail to get there. We stop at the picnic tables for some dips to get our arms going….off we go on the Lake loop. Throughout the trail run we gathered up for some V-ups, CDD’s, and Homer Marge’s. Great work by the PAX on the trail run but time to hit slider hill. We pushed through 5 sets on slider hill ending with 5 burpees. No time to rest…lets mosey to the steps for calf raises and we had just enough time for two sets of pull-ups then mosey back to the flag.

Pledge of alligence

Announcements

Prayer

Great work by all the PAX that came out!!! Always a pleasure to get to lead!!

Well it’s 5:30PM at Midoriyama…here we go!! Let’s begin Pizza Man’s delivery…

Warm-up:

Side straddle hop x 20 IC

High knees

Don Quixotes x 15 IC

The Thang:

Merkin x 20 IC

Air squat x 20 IC

Flutter kicks x 25 IC

Werkin x 20 IC

Alternating Jumping Lunges x 30 IC

LBC x 30 IC

Dips x 30 IC

Wall Taps x 30 OYO

Homer Marge x IC

Carolina Dry Dock x 20 IC (Omaha 12)

One legged lunge x 15 IC

World War I x 25 IC (Watch out Tool Time)

Diamond merkins x 20 IC (Omaha 16)

Zombie walk x half the distance of horse pit

V up x 30 IC

Mosey to slider hill

Down and up slider hill with 1 burpee at top, down and up slider hill with 2 burpees, keep going to 5 burpees

Mosey to steps for calf raises (Total of 60 Calf raises)

Mosey to playground for 2 sets of pull-ups ASRAP

Mosey back for:

Plank

Plank jacks

Spider merkins

Monkey Humpers x 15 IC

Announcements:

• May 21st- F3 Dads Day at South Mountain State Park
• May 23rd- BBR Planning Meeting 7 pm, at Brixx in Gastonia
• May 28th- 5k Belmont (Be nice to have a good F3 showing in Belmont, two weeks before inaugural F3 Belmont workout)
• June 11th- F3 Belmont inaugural workout

Great work by The PAX!! Always a pleasure to get the opportunity to lead!!

 Encourage one another and build one another up, just as you are doing.

1 Thessalonians 5:11

Midoriyama hosted 3 PAX on a hot and humid Thursday evening workout.  Since it was a Thursday, I decided to have a TBT with some of my favorite exercises from other workouts in the past.

Warm-up:

Side straddle hop x 20 ic

Jump squats x 20 ic

Lbc x 20 ic

Pledge of Allegiance

The Thang:

Run to soccer fields

-11’s (Bleacher jump ups and dips)

Run to playground

-10 pull-ups

Threw in a detour, run to hill (aka slider burger hill)

-up and down hill w/ 15 merkins and 10 air squats at top x 5

Run to stop sign and back to horseshoe pit

(*Ab work at each opening and 5 burpees at speed bumps*)

Zombie walk rest of the horseshoe pit

Run back to playground for 10 pull-ups

Mosey to flag to finish with Mary

-Peter Parker Peter x 20 IC

-Side twist plank x 20 IC

-Gorilla humpers x 20 IC

Announcements…

Prayer…

 Great work by the PAX!!  I would like to say thanks to Freight for introducing me to the F3 nation and to all my brothers that push me each and every workout.

So encourage each other and build each other up, just as you are already doing. 

1 Thessalonians 5:11

It was a beautiful day at Mt. Midoriyama, with the Mud Run looming on Saturday, figured a full body workout was needed!!

Warm-up:

-25 SSH IC

-15 Don Q IC

-30 LBCs

-Pledge of Allegiance

Thang:

Run drive at each break on the right:

-25 merkins

Middle of drive near soccer fields:

-25 squats

Continue to playground

-10 pull ups

Continue to stop sign and turn around

Finish at flag

Total of 150 merkins

Check time:

-Zombie walks to the bleachers (about 40 yds.)

-20 Flutters IC

-Homer/Marge IC

-11’s (Jump ups and dips)

-Modified Jacob’s ladder- Run horse pits 6 times with increasing number of burpees each trip

-Mosey to stairs for calf raises (about 120 total)

-Mosey to playground for 10 pull ups

-Mosey back to flag for a little Mary

• 10 Squat jacks
• 20 Hillbillies
• 10 Monkey Humpers

Announcements:

April 30-Mud Run

May 14th-Caromont Community Challenge    http://www.caromontcommunitychallenge.com/

*Great work as always!! Always a pleasure getting the opportunity to lead!!

3 PAX showed up on this nice day at Mt. Midoriyama….so lace up your shoes and lets hit the trails.  Heard some moaning and groaning but it stopped once everyone was dodging cankerworms!!

Warm-Up:

Who needs a warm-up??

The Thang:

The PAX took off from the parking lot and headed toward Big Leaf Loop…about half way through the loop, time to regroup; what better way than 25 merkins and 30 LBC’s. After the Big Leaf Loop we decided to continue on the Soccer Loop; before we started it we needed to regroup with 25 merkins and 30 flutters. Soccer Loop was a quiet run do to lack of oxygen so we regrouped once more with 25 incline merkins before the Spencer Mountain Loop.  That’s when the fun started…deep in the woods we go…great prep work for BRR with major elevation changes.  I thought I knew where we were going but obviously nobody heard the disclaimer about not to follow me.  With that being said, we missed some turns and ended up halfway up Mt. Midoriyama heading away from the AO. We all stopped looked around and said WHERE ARE WE???.  OMAHA time….back from where we just came from to find our way out…3.45 miles later we arrive at the AO.

Great work from the PAX and its ALWAYS a pleasure to get to lead

Mt. Midoriyama- 3 PAX showed up on this beautiful spring day for Pizza Man’s special delivery.  Nothing better then an A-Z delivery!!

WARM-UP:

Side straddle Hop X 20

Don Quoties X 10

Run a Lap around parking lot

PLEDGE OF ALLEGIENCE

THE THANG:

A- Air Squat x 20

B- Burpee x 10

C- Carolina Dry Docks x 20

D- Dips x 20

E- Elevens (1 lunge 10 merkins, 2 lunges 9 merkins, etc.)

F- Flutter Kicks x 30

G- Gorilla Humpers x 20

H- Hillbillies x 20

I- Iron squat x 15

J- Jump ups x 15 (Bleachers)

K- Knerkin (Knuckle merkins) x 20

L- LBC x 30

M- Merkins x 20

N- Nolan Ryan x 10 each arm

O- One-legged lunge x 10 each leg

P- Parker peter x 20

Q- Quadraphilia x 7

R- Reverse crunch x 20

S- Smurf Jack  x 20

T- Travolta’s “Staying alive plank” x 10 each arm

U- Up downs x 5 with High knees between

V- V-up roll up x 10

W- Werkin (wide merkin) x 20

X- Xs and Os x 10

Y- Yul Brynner-Magnificent Seven Merkins. (Progress through 7 different types of merkins x 5 reps: Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin to Chuck Norris Merkin)

Z- Zombie walks

*With a little time left, mosey over to the playground for 2 sets of 10 pull-ups then ran the long lap back to the flag to end with a “Mary” of planks.*

Thanks to all the men that showed up for Pizza Man’s delivery, we demolished it. 

AYE!!