Author: Slaw (Page 4 of 9)

YHC picked the Q for Valentine’s day because he LOVES to foster growth through pain. He searched the internet for some Valentine’s day inspiration for the workout. He came across the St. Valentine’s Day Massacre.

Back during the prohibition days, the notorious gangster Al Capone was smuggling Canadian Whiskey into the U.S. via the Detroit river. Another rival gang (The North Side Gang) was intercepting the whiskey shipments and attempting to muscle into Capone’s territory in Chicago. Although it can’t be proven, authorities (and Def Leppard, who was alive then) believe that Capone ordered the murder of George “Bugs” Moran and his leadership.

On 2/14/1929, four gunmen walked into a warehouse at 2122 North Clark Street in Chicago and murdered seven members of the North Side Gang. This event became known as “The St. Valentine’s Day Massacre”.

YHC had plenty of numbers to work with, so this is what he came up with-

Warmup: The usual stuff

PLEDGE

Thang: Mosey to the large soccer field at the back of the park.

7 Rounds of-

• 400 Meter Run
• 2 Burpees
• 14 H/R Merkins
• 19 Big Boys
• 29 Squats
• 21 Werkins
• 22 Reverse Crunches

This took up the whole time allotted and everyone pushed hard. While he was running, Broke was continually looking at his watch and wondering when the workout was going to end. Freight complained to the Q because he couldn’t spread the usual hate and discontent (a.k.a. constructive sarcasm). Hate to see it.

Announcements:

• Extinction Run 3/4 @0900, Primal Brewery
• Community Foundation Run 4/1. Sign up. Speed for Need will be pushing 4 track commanders
• Q vs. Q Challenge
• 2nd F lunch 2/21 at Venecia (formerly Shogun’s) off Garrison

Prayer Requests:

• Tooth Fairy’s 2.0
• Radar’s Sister
• Freight’s 2.0
• Gumby’s family
• Pockets’ dad
• Huckleberry
• Clavin’s M
• Watts Up’s family

YHC took us out in prayer.

L8R SK8RS,

Slaw

Another rainy day Q by YHC. It seems as if we’re ever in a drought, just get YHC to Q and the flood gates will open. Since it’s December, we’re going with a Christmas themed workout. Leppard casually strolls in at 17:29:59:999 so we get started.

Warmup:

The usual. Well, not really. Freight can’t follow simple directions. Leppard had to stop for jock strap/ equipment adjustment. All in attendance were shocked and appalled. He attempted to blame the issue on a co-worker having an accident at work (which confused everyone). What does that have to do with him adjusting his junk?. Whatever. You vs. You.

Thang:

Mosey the long way around to the parking lot beside the closest turd shack for the 12 days of Christmas Slaw style. It went like this:

• 1 – Kraken Burpee
• 2 – Mike Tysons
• 3 – Flutter Licks (IC)
• 4 – CDD’s
• 5 – Burpees
• 6 – Reverse Crunches
• 7 – Big Boys
• 8 – Hand Release Merkins
• 9 – Sumo Squats
• 10 – Plank Jacks (IC)
• 11 – Monkey Humpers (IC)
• 12 – SSH (IC)

We performed the exercises just like the song. 1 Kraken Burpee, then 2 Mike Tysons, 1 Kraken Burpee, etc. A few things to note during this evolution: 1) All the ab work forced Purple Haze and Blart to pretty much crap their pants (which stunk up the workout). 2) Once we passed the 5 Burpee point, YHC swears he heard the sound of cats meowing. Maybe not. 3) During the 10 Plank Jacks, Def Leppard lost control of his arms and face planted the asphalt. Workout had to be paused because we couldn’t stop laughing. 4) Once the workout resumed, Broke almost blew a knee out on the first round of Monkey Humpers. YHC didn’t believe the workout was too difficult but the old guys are dropping like flies.

We barely made it out alive to get in a round of Red Barchetta.

• 100 yard run,  perform 100 SSH (SC) run back to start then-
• 75 yard run,  perform 75 Mountain Climbers (Count Right Leg) back to start-
• 50 yard run, perform 50 LCB’s. Back to start-
• 25 yard run, perform 25 Werkins. Back to start-
• 10 yard run, perform 10 Burpees

Return to the flag for a round of Iron Hulk. We made it through 8 rounds when we ran out of time.

PLEDGE

Announcements:

• Maybe a beer mile on 12/31 sometime, somewhere
• Maybe some stuff happening on 1/1
• Roundup is Qing a 24 hour run to support Angel Bows by Raemy. It starts on 1/14/23 at 0530 and runs until 0530 on 1/15/23. Check Slack if you want to donate/ participate.

Prayer Requests:

• Turtleman
• Huckleberry
• Gumby’s Mom and Brother-in-Law
• Def Leppard’s co-worker that was injured
• The Burgess Family

YHC took us out in prayer.

NMM:

I want to thank every one of you guys for posting in the rain. I truly love the joking and camaraderie at the workouts. Thank you guys for letting me Q.

No old PAX were injured too bad during the performance of my Q.

L8R SK8RS,

Slaw

It was a cold, nasty, rainy day at Midoriyama. YHC made the call and just had the PAX muster at the picnic shelter. It was still cold, nasty and rainy but at least we were dry. YHC figured 1 or 2 guys would post. He was pleasantly surprised when he had a group of 8 show up. No FNG’s, so let’s get going.

Warmup:

Some easy stuff with a few burpees sprinkled in because Def Leppard says “it ain’t a workout unless you do some burpees!”.

Thang:

21 minutes of EMOM. YHC set a repeating 1 minute timer. Each minute we performed:

• 5 Mike Tysons
• 10 Flutter Kicks (count right leg)
• 15 SSH SC

YHC then reset the timer for 21 more minutes of EMOM.

• Minute 1 – 20 Merkins
• Minute 2 – 25 WW1’s
• Minute 3 – 35 Squats

We repeated this circuit for 7 rounds for a total to finish the workout.

PLEDGE

Announcements:

Christmas Party 12/3 1800 @ Lewis Farm in Ranlo

Christmastown 5K on 11/26. Roads close at 1700, so get to McAdenville before then. Our tent will be set up beside the YMCA.

Beer Mile on 12/31/22. See the Nantan for more info.

Prayer requests:

• Huckleberry
• Turtleman
• Gumby’s Mom
• Leppard’s Mom
• Pockets’ Dad
• Christmas Season (The homeless and those who have lost loved ones)

YHC took us out in prayer.

Thank you gents for supporting Midoriyama in some real crappy weather!

L8R SK8RS,

Slaw

YHC picked up the first Q of the month for November. Blart had previously stated that he regretted missing the first weak sauce Q, so why not repeat it (with a few modifications)? With beautiful weather and a not-so-beautiful group of PAX, we got started.

PLEDGE

Warmup: The usual stuff

Thang: Mosey around the turd shack towards the block pile. This is when Freight stated “Dang. We already have more cardio in than the last time you Q’D!”. As we got the blocks out and circled up, YHC announced the workout. Numerous moans and tantrums were displayed by 2 former Nantans. Hate to see it. However, this did make the Q’s heart happy. One of them even threatened to mutiny and run. After he saw he had no followers (insurrectionists), he decided to stay. After a quick Kleenex/ Kotex session, we finally got started. The workout is a modified fat Amy with blocks. It goes like this:

• 50 Curls
• 5 Burpees
• 40 WW2s (no block)
• 5 Burpees
• 30 Overhead Press
• 5 Burpees
• 20 Block Swings
• 5 Burpees
• 10 Blockees
• 5 Burpees
• 20 Block Swings
• 5 Burpees
• 30 Overhead Press
• 5 Burpees
• 40 WW2s
• 5 Burpees
• 50 Curls

During this routine, we discovered that Oompa Loompa is a ballerina. He said he was modifying but holding the fence and swinging your legs around is a stretch (pun intended). Freight told him to bring his ballerina shoes next time.

We then did 4 rounds of “The Code of Abs”. It consists of:

• 10 WW1s
• 10 Reverse Crunch
• 10 American Hammers IC
• 10 Flutter Kicks IC
• 10 Homer/ Marge
• 10 Freddie Mercs
• 30 second high plank
• 30 second low plank
• Run a lap around the horse shoe pits

Lastly, we did 10 Blockees to make up for the 10 we didn’t perform on the way back up on the fat Amy routine.

Announcements: Christmastown 5k on 11/26. We have 4 track commanders. Need runners/ pushers. HC to Broke. Christmas Party on 12/3 at Lewis Farm. Morons 4 Beer- ask Gearwrench about it if interested.

Prayer Requests:

• Huck
• Turtleman
• The royal elbow (Sargento)
• Gumby’s mom
• Purple Haze’s mom
• Our Nation

YHC took us out in prayer.

L8R SK8RS,

Slaw

YHC grabbed the Q from Wojo (who was feeling under the weather). According to the PAX, they wished Wojo would’ve Q’d the workout after YHC’s lackluster performance. Work was done (kinda). And everyone wonders why YHC doesn’t Q that often.

Announcements:

2nd F lunch at Byrum’s (ask Wirenut for directions) tomorrow 10/19 at 12:00

Christmas party on 12/3 at Lewis farms

Prayer requests:

Huck

Sargento’s royal elbow

Pockets’ father

Wojo and his family

YHC took us out in prayer.

Dang, it’s hot. At 5:15 and not a soul in sight, YHC was thinking the heat had scared the Midoriyama PAX away. To his relief, all the boys showed up a few minutes later. Some clouds had rolled in to block the sun and the rumble of thunder was heard in the distance. No matter. It’s still freaking hot out here, so YHC developed a Weinke that would keep the PAX’s heart rate relatively low. Mumblechatter at this AO is always a given, and with Mayor and Freight (and a rather snarky Def Leppard) in attendance, YHC knew we were going to have fun!

Warmup:

• SSH X 13IC
• Abe Vigodas X10 IC
• Right over left stretch
• Left over right stretch

Thang:

YHC searched the F3 Exicon and came across a block routine called “The Gorilla Complex”. 8 rounds of:

• 8 Curls
• 8 Overhead Presses
• 8 ALPOs
• 8 Tricep Extensions
• 8 Merkins on the Block
• Run a lap around the parking lot behind the turd shack

If you notice, the exercises are arranged where the first letter of each exercise spells “COAT”. There’s an “M” at the end for Merkins. This was done so YHC could remember the exercises called. The Weinke had them listed with ALPOs and Overhead Presses reversed, so it would’ve been “CAOT”. Mayor and Def Leppard assumed it was their civic duty to call the Q out for not following his own Weinke to the letter. YHC crumbled his Weinke and threw it at the feet of the 2 hecklers, flew a one fingered peace sign their way, and assumed control of the workout.

The heat was really getting to the PAX. Freight hardly talked (probably because he and Gumby were in bat flipper mode). Def Leppard’s mumblechatter game was at a professional level, and Mayor begins to tell the PAX he’s a draft horse because he has Clydesdale’s hooves on his arms. Ash Pond is discussing his sex life (or lack thereof) and Pall Bearer’s eyes are rolling around in his head. Luckily, we finished  shortly thereafter.

Next we did a crossfit WOD simply called BOB. It’s simple, but effective. 13,12,11,10,9,8,7,6,5,4,3,2,1 reps of:

• Hand Release Merkins
• Big Boys
• Squats

The rain began to fall as we pushed through this one. It felt really good. We were getting covered in grass and mud but no one cared. As we finished, the rain stopped. We had a few minutes for 5,4,3,2,1,1,2,3,4,5 reps of curls and overhead presses. Return the blocks to the storage area, get the pledge and that’s it.

Announcements:

• Convergence 7/16 at Folsom
• 2nd F lunch on 7/20
• F3 Dads on 7/23 at Gashouse
• Tubing on 7/30

Prayer Requests:

• Mayor’s M
• Gumby’s Mom
• Huckleberry
• Turtleman
• Purple Haze’s M and Sister-in-Law

YHC took us out in prayer.

NMM:

Great work by all the guys today. It felt like an oven but they pushed through. Special shout out to Pall Bearer who is consistently posting in the heat and pushing hard. He’s lost 7 pounds this week! T-Claps to you, brother! Ash Pond pushed through with no problems despite he’s a Kotter. Freight and Gumby bat flipped for 45 minutes as if the heat didn’t bother them at all. Def Leppard’s face was as red as his shirt but he was still dragging Mayor’s butt during the Gorilla Complex. Mayor still knocked it out and kept the mumblechatter going despite having hooves on his arms.   Does he need to see a doctor or veterinarian?

Thank you men for allowing me to call you guys “brother”.

L8R SK8TRS,

Slaw