Author: Wojo (Page 5 of 9)

Wet Nutz Originally had the Q but could not make it. With it being the Thursday before Relay weekend, and a bad storm earlier in the day,  I knew it would be a small crowd, so I just went in with no weinke. 4 of us showed and we all rotated as Q. Great job by all present. I would list the exercises we did but I dont really remember it. We freestyled it. Show to know.

Mosey to Field:

1. Heel to Toe walk – Nur Toe Heel
2. Heel Walk – Nur Toe Walk
3. Toe Walk – Nur Heel Walk
4. Walking High Knee – Nur Walk
5. High Knee – Nur
6. Flat Back Bear Crawl – Nur
7. Slow Carioca – Switch sides
8. Squat Hops ½ Way – Nur
9. Downward Dog Bear Crawl – Nur

Go to Hill:

1. Nur up – Bear Crawl Down- Nur up – Crab Walk Down x 3

Go to Curb:

1. Patrick Step up x 10 ea leg
2. Peterson Step up x 10 ea leg

Go to Bench:

1. Tibialis Raises 
2. Quad Stretch
3. Pigeon take head to ankle

Go to Field:

1. Wide Leg Stretch
2. Side Stretch
3. Split Squat x 5 ea leg
4. Split Squat Stretch
5. Fire Hydrants
6. Stretching

After back problems, COVID, and all the after effects I finally made it back out to Midoriyama!!!  Really couldnt decide what to do with this Q. I thought about playing some Ultimate Frisbee (a Midoriyama favorite) but couldnt find my disc. I decided I would just go with the flow and kinda wing it.

Warm up:

SSHx10ic

Don Qx10ic (No scratch that here come Leppard in late lets great him w/ Monkey Humpers)

Low Slow Squats x 10 oyo

Mosey for a bit, then to the small field.

At this point someone asked about playing Ultimate and I told them how I had thought about it but didnt have my frisbee. Gold Digger then said he had one in the car!

We did some walking High Knees while GD ran back to get the disc.

Split up into 2 teams and then of course Def Leppards team won.

Mosey back

COT

It was really great to be back. I definitely felt like total S@!t physically but just being with all the guys and having some fun playing Ultimate made it well worth the pain. Being stuck at home, unable to do much really had me down. It made me realize how much F3 really does for me.

SSH x 10ic

Don Q x 10ic

Imperial Walkers x 10ic

Mosey to small Field

Sprint length of field, 5 burpees, 20 lbc, 15 merkins sprint back 2 min rest x 10

Since I’ve been to Midoriyama.

Warm up:

1. Don Q x 10ic
2. SSH x 10ic

The Thang:

1. Step up Knee up x 20
2. Split Squats 10 ea side
3. Single Leg Hip Thrusts 10 ea. side
4. Mosey to Parking Lot
5. Exercises in Parking Spaces: Line Jumps, Holy Crosses, Walk out to Merkins, CDD, Deep Squat to Lunge, Slow LBC, Calf Raises, All 4 Rotations, Lateral Line Jumps, Lunge w/ Reach, Scorpions 1 person runs around median
6. Dora 123: Groiners, Merkins, LBFC
7. Mosey to Flag
8. A Round of Core exercises

COT

We stretched, we ran, we stretched.

So it was my anniversary (for real not like Tool Times) and I didnt want to get to crazy for the workout so I gave the men the option of Ultimate Frisbee rules Football or a hardcore sprint workout. You can make a pretty good guess what we did! I personally had a great time and hope all the other men did too.

6 showed for a rainy day at Midoriyama. Show to know what happens on rainy days!