Author: Sister Act (Page 4 of 17)

10 on typical hot summers day at Midoriyama!

Warm Up:  The usual

The Thang:

Mosey up main road towards soccer field. Stop at first light pole for 2 Mike Tyson’s.  Mosey to next light pole for 4 Mike Tyson’s. Continue stopping at each pole on right adding 2 rep at each pole. Finished last pole with 10 Mike Tyson’s.  Head to small soccer field on right.

4 corner escalator on the soccer field. First corner 5 Burpees.  Second corner 5 Burpees, 10 Hand Release Merkins.  3rd corner 5 Burpees, 10 HR Merkins, 20 Mountain Climbers.  Last corner 5 Burpees, 10 HR Merkins, 20 MC, 40 Seal Jacks.

Stay at the corner we just finished and next exercise routine is called on the hill behind soccer field.  Triple Nickel.  5 Big Boys at bottom, Nur up hill for 5 Jump Lunges, back down.  Do this for a total of 5 Rounds.

Next it’s time to go back down the 4 Corners.  Start with 40 Seal Jacks, 20 MC, 10 HR Merkins, 5 Burpees.  Next corner 20 MC, 10 HR Merkins, 5 Burpees.  Next is 10 HR Merkins, 5 Burpees.  Last corner is 5 Burpees.

Head back towards flag stopping at light pole on left for 10 Mike Tyson’s.  Next pole is 8 Mike Tyson’s.  Continue this dropping 2 reps each pole to finish with  2 Mike Tyson’s at last pole.  Mosey over to bleachers at horseshoe pit.  3 rounds of exercises called here;

Round 1: 10 Dips, 10 Step Ups, 10 Derkins

Round 2: 15 Dips, 15 Step Ups, 15 Derkins

Round 3: 20 Dips, 20 Step Ups, 20 Derkins

Finish with some Mary!  Time

It was a hot one today, nice push men.  Midoriyama is a rare post with my work schedule, so I appreciated the opportunity to Q!

SA

11 men at Folsom this morning.  All the F3 core exercises were performed.  It was terrible!!!

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Nameorama

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SA

11 men Downtown this morning.  F3 core exercises were performed with lots of reps. Nice work men!

SA

11 men at Folsom this morning.  We pushed the rock and got after it this morning. Nice work men!

SA

16 men at Folsom this morning!!

Warm-Up

Mosey up the road stopping at each light pole for called exercises

Stop at flag for pledge. Next exercise called here is Jacked Up routine!!

Mosey over to steps at horse arena for some exercise work on the steps.

Head back to bottom parking lot for some exercises in the picnic shelter.

Finish up at COT with a modified shortened version of the Hightower WOD!  Time!!

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Nameorama

SA out!!

9 men Downtown this morning.

Warm-Up:  The usual

The Thang:

1st called exercise routine is 7 of Diamonds using block of downtown.

Next we moseyed to parking deck for exercises working our way to top.

Head back towards flag stopping for some wall work.

Continue to COT, finish up with Hightower WOD.  This one sucks bad, look it up on lexicon.

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Nameorama

Prayer Request

Appreciate the chance to lead.

SA

10 men Downtown putting in the work.

Warm-up:

SSH, Gravel Pickers, Hillbillies

The Thang:

Mosey to the post office, using the driveway beside it for a lil Triple Nickel action.  5 Big Boys at top, run to far end for 5 Burpees at the bottom, back to start.    Complete this for 5 rounds.

Mosey to the main street starting at corner of Pita Wheel. Lots of light poles uptown, so do my favorite routine of Route 66.  Start with 1 Hand Release Merkin at first light pole on the left. 2 at the next light pole on the left.  Continue until you finish with 11 Hand Release Merkins.

Mosey around the block to McQuiters wall for the next exercise called, Lindsey’s.

10 Dips/30 Derkins

15 Dips/ 25 Derkins

20 Dips/ 20 Derkins

25 Dips/ 15 Derkins

30 Dips/ 10 Derkins

Mosey back towards the flag. Stopping at a wall for 2 rounds of 10 Hip Slappers (ic) and 15 Dirty Hookups.

Time running low, head back to COT. Finish up with 10 Burpees, Time!!

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Nameorama

Nice work today men. Good push from everyone.

SA

11 was the count at Folsom this morning!

Warm Up:  The usual

The Thang:

Mosey to bottom of parking lot.  Exercise called here:

Rack and Stack!

Start by running to set point for an exercise, then back to start and repeat that exercise.  Then go back to top for next exercise, then back to bottom to stack all exercises.  We ran from bottom of lot to driveway entrance of COT parking lot

10 Burpees at top, 10 Burpees at bottom

20 Lunges top, 10 Burpees, 20 Lunges at bottom

30 Merkins at top, 10 Burpees, 20 Lunges, 30 Merkins at bottom

40 Big Boys at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB at bottom

50 Squats at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB, 50 Squats at bottom.

Go back to bottom of parking lot for some Route 66 w/ Bear Crawl.

First line do 1 Mike Tyson.  Bear Crawl 2 spaces, then 2 Mike Tyson’s.  Bear Crawl 2 spaces then do 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s at last line .  That sucked bad!

Finished the workout with a round of Mary. Time!

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Nameorama

SA

14 men Downtown for a lil April Fools beat down!

Warm Up

The Thang:

Mosey towards Franklin stopping at the corner of South St and Franklin. Gonna use a block of downtown for the first exercise routine.
4 Corner Escalator BLIMPS!
Start of with an exercise at each of the 4 corners.  Then move to the next exercise at each corner and so on. Went like this:

B – 10 Burpees at each corner

L – 15 LBCs at each corner

I – 20 Iron Mikes(jump lunge) at each corner

M – 25 Merkins at each corner

P – 30 Plano Jacks at each corner

S – 35 Seal Jacks at each corner

Time running low, we moseyed back towards flag. Stopping at 3 light poles along the way for 5 Mike Tyson’s, 10 Big Boys, 15 Squats at each pole.   Mosey back to flag and finish out the workout with 10 Burpees!

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Prayer Request

Nameorama

Appreciate the chance to lead today!

SA

10 at Mt Hollywood

Warm Up:

Usual nonsense

The Thang:

Mosey towards Baptist Hill.  Triple Nickel called here with Hand Release Merkins at bottom, run to top for 5 Bobby Hurley, them back down. Do this for 5 rounds.

Mosey to the back of the Trust bank.

3 Rounds

Burpees x 5

Hip Slappers x 10

Mike Tyson’s x 15

Imperial Walker Squats x 20

Peter Parker’s x 15

Run a lap around bank after each round.

Mosey to street headed towards Ida Rankin. Route 66 called using the light poles on the way back to flag.  1 Merkin at first pole.  2 at the second.  Continue until you finish with 11 Merkins at last pole.  Mosey to flag, time!!

Announcement

Prayer Request

Nameorama

Appreciate the chance to lead.

SA