Author: Wojo (Page 6 of 9)

9 Hims for a hot workout at Midoriyama.

Mosey to Field

The Thang:

1. 20 xDiamonds – Low Squat Leaps – 20x Normal
2. 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
3. 10x Slow Merkin w/ 10 sec hold – Pogos – 20 x Drop Merkins
4. Triple Nickel
   1. Crunchy Frog – Nur up Hill – Big Boys
5. Walking Lunge w/ Stretch
6. Form Run x 4 continuous
7. Stretches
   1. Big Fire Hydrants
   2. Low Lunge to Hamstring
   3. Hurdle Stretch Drills
   4. Holy Crosses
   5. Scorpions
   6. Pigeon

Mosey to Flag

COT

I promised a low running workout, and kinda kept my word, all the running for the DORA added up quick. At least it wasnt 40 x 40yd sprints…!!!

Mosey to Field

The Thang:

1. DORA
   1. Diamond Merkins x 100
   2. Merkins x 200
   3. CDD’s x 300
2. DORA
   1. Rollover Reach x 100
   2. Freddy Mercury x 200
   3. LBC x 300
3. DORA
   1. Jump Lunges x 100
   2. Side Lunges x 200 ( Had to cut this to 100) 
   3. Reverse Lunges x 300 ( Had to delete this for time)
4. Sprint 100 yds
5. Stretches

Mosey to Flag

COT

I took the Q for my last day as a 30 something and knew it would be 40 themed. First thing that came to mind was to do some 40yd sprints of course. I was having a hard time thinking of other things to do so I just ran with the 40yd sprints and made it into the 40-40-40!  I made sure to give the region a warning for this one. I know how most of you guys hate sprints.  I guess the warning worked as the crowd was a little light for this time of year. 5:30 and lets roll!

Warm-up:
Don-Q’s

SSH

Merkins

LBC’s

Mosey to Small Field

The Thang:

40-40-40

40yd sprint every 40 secs x 40 reps

This was really stupid yet rewarding all at the same time. Luckily we had some guys turning up the mumblechatter to keep our minds off the count.

Finished up with some stretching and a mosey back to the flag.

COT

I was super excited for the official reopening of Midoriyama so of course I gave myself the Q before anyone could ask for it. We had some great weather and I wanted to change it up a bit with my weinke.  I also knew that we would more than likely have over 10 HIMS in attendance so I planned ahead. I really wanted everyone to feel like we were one group instead of two, so I set up the workout so that we could split into 2 groups but still be doing the same workout if needed.

I arrived to Midoriyama about 30 mins early to setup the small field for my weinke. On one end of the field I set up two tires, agility ladder, and some cones (disc golf discs). On the other end we would be using the hill for some triple nickel. I drove back over to the flag (which i actually forgot to bring) and quickly realized that we would definitely be splitting the group into 2. I asked Freight to help and lead the other group,  gave him a copy of my weinke and a brief explanation. 5:30 16 HIMS lets role

Warm up:

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

Mosey to Field

The Thang:

Once we split into 2 Groups Frieghts group started a round of  Triple Nickel and my group started on the Plyometric course.  The group at the plyometric course would continuously run the drills until the other group was done with their set of triple nickel, then we would rotate. We did this for 3 sets.

1. Triple Nickel:
   1. Burpee – LBC’s
   2. Werkins – Squats
   3. Diamonds – Big Boys
2. Plyometric Course:
   1. Tire Jumps
   2. Ladder Drills
      1. Icky Shuffle
      2. Lateral In & Out
      3. Forward In & Out
   3. Shuffles back to beginning

After we were done with the last set ea. group circled up at their last location and did countdowns.

3. Countdowns from 10:
   1. SSH
   2. Flying Squirrels
   3. Merkins
   4. LBC’s
4. Stretches
   1. Holy Crosses
   2. Scorpions

Mosey to Flag

This ended up being a pretty tough workout.  Thanks to Freight for helping out, and to everyone who posted for coming out. It was great to have a big group again.

I took the Q over for Pockets who couldnt make it. The rain blew in about an hour before the workout so I knew it would be a light crowd, but at 5:30pm I was the only person at Midoriyama. I hate you guys missed the best workout I’ve had in years.

Warmup – NONE

Thang-

Decided to do a Murph. I murdered it, too bad i forgot my watch. Both miles were under 6:00 easily, I did the pull ups straight through. Completed it so fast I decided to just do another for the heck of it. This one was a lil slower, maybe 6:15 pace and I had to take a break during the pull ups but oh well. I’m sure I still did it faster than Pizza Man has ever done a Murph. It’s really too bad no one was there to see it. It was a great day!