Author: Wojo (Page 8 of 9)

7 showed at Midoriyama on a very nice Thursday.

Warm-up:

SSH x 5 ic

Don Q x 5 ic

Moroccan Night Clubs x 5ic

The Thang:

Mosey to Big Field

I had cones laying out a lap around the field making about a 300 meter track.

Start at first cone and run a pace about 30sec/mile faster than your 5k pace for 200m. Slow down to a pace that lets you recover for 400m. repeat this 6 times

circled up for some LBC’s  then ran 3x 100m First at 5k pace with 2nd and 3rd each faster.

Mosey to Flag

COT

Thanks to those that showed for running around with me.

10 showed up on a stormy Tuesday. Luckily the storm missed us at Midoriyama, and we got a full workout in. I’ve been wanting to Q a weeks worth of Midoriyama (Tuesday and Thursday) for some odd reason. After hearing that I wanted to do this Freight gave me his Thursday Q to go along with this Tuesday. I’m sure the guys were thrilled to hear this news!

For my Tuesday Q I really wanted to work the legs, and it went a lil something like this…

Warm up:

SSH x 5ic

Don Q x 5ic

Squats x 5ic

Straight and Side Leg swings on the fence x 10 ea leg

The Thang:

Mosey to Middle Parking lot

Dora:

Lunge Matrix (side lunge ea leg, reverse lunge ea leg, jump squat is 1) x 25

Single leg dead lifts x 50 (count right leg only)

Leg Swings x 100 (count right leg only)

Had to wait on Oompa for a bit (pulled a Sparky) so we did some Iron Crosses, LBC’s, and High Knee Walks.

Mosey to Hill at the Lake

Run from bottom all the way to the top at 5k pace

walk down to volleyball court

Run from there to top at 1 mile pace

walk down about 1/3 of the way

Sprint to top

Fellowship Mosey for a bit

Lunge walk, Jog, Lunge walk, Jog, Lunge Walk, Jog

Finished up with Dora and 25 x Lunge Matrix

Good Work by everyone. My legs are already sore.

COT

Leppard took us out in prayer.

SEE YALL THURSDAY!!!!!

We did some running drills. I got the Flu. Sorry this took so long.

15 on a chilly morning for some Painlab and Bootcamp.

Warmup:

SSH x 10ic

Don Q x10ic

Leg Swings x 5 ea leg

9 for PainLab and 5 ran up to the Grier Track with me.

The Thang:

Butt Kicks

High Knees

High Skips

Skips

Carioca

Side Lunge Walk

1 Mile In and Outs (run the curves walk the straights to recover, on last lap run 200m back to finish)

Walk 200m to recover, slow mosey back to finish line.

LBC’s

Flutters

Fire Hydrant Circles

Plank, Cobra, Downward Dog, Inch worms for about 10 yards or so.

Cant remember the exact order, but we did more running drills.

Form Running

Stride-Accelerate thru zone, Stride

Butt Kicks

Mosey back to Parking lot to meet up w/ Painlab

Did some Mary

COT

Annoucements

I took us out in Prayer

Thanks for letting me Q guys. Our Gashouse crew kept the mumble chatter going and had a great time.

Pockets asked if anyone could pick up the Q for him so I did. I’ve been battling some Hip and Back problems for what seems like forever now, and one of my goals for the start of the year is to really concentrate on getting it fixed. For this Q I incorporated some of the exercises Ive been doing, because I know some of the other Pax can probably use them too. Of course I couldnt leave out a Fan Favorite at Midoriyama FORM RUNS!

Warmup:

1. SSH x 10
2. Don Q x 10
3. Hip Strengthening Leg Lifts on Bleachers

Mosey to big parking lot

The Thang:

1. Butt Kicks
2. High Knees
3. Leg Swings
4. Lunge Walk with 2 step Hamstring Stretch
5. Goose Steps
6. Side Lunge Walk
7. Form Runs 3 mins
8. 20 Yard Sprint x 4
9. Plantar Flexor Stretch x 10 ea Leg
10. Hip Flexor stretch w/ side bend (on knee)
11. Push Up Butt Kicks X 10
12. Frog Walks w/ Twist x 5 ea. side
13. Fire Hydrant Circles 3 Sets x 5 circles ea. direction ea. side
14. Page Turns
15. Leg Crossovers
16. Plank- Cobra-D Dog-Inch Worm from Curb to Curb
17. Form Runs 2 mins

Mosey to Flag

COT

Blart asked for some Q’s to be filled tuesday, so I stepped up and grabbed the Q for Thursday 11/29. I’ve still been working on getting the hip and back healed up so it was a good chance to test them out with some sprints.

It was a pretty typical Wojo beatdown. SHOW TO KNOW!

The tuesday before at Midoriyama, Def Leppard mentioned he did not have any Q’s on the schedule. So I stepped up and took this one on 9/27. I had been showing up to the workouts but running by myself. Partly to train for the Bourbon, and because I do not want to tweak the already very tight back. Taking this Q gave me the power to have some company for my run!!!

Warmup:
SSH x 5ic

Merkins x 5ic

LBC x 5ic

Pledge

The THANG:

Mosey around the park for a tad over 2 miles.

Circled up on the field for some YOGA! ( plank,downward dog, 3pt, cheetah, mountain climber, pigeon, warrior 1, warrior 2, etc)

Countdowns from 5 (SSH IC, Squat thrusts, merkins, LBC)

Mosey back to Flag

22 for the VETS

COT

Since there were no Q’s scheduled it gave me a perfect opportunity to do the type of workout I needed to do and also fellowship with these HIMS. Thanks for following me around the park and looking like a fool doing yoga. It was a great time.

18 (1 FNG, Welcome Cool Hand Luke) and 2 MTB Riders came out on a hot Tuesday at Midoriyama for some Agility work.

Quick Disclaimer (no FNG at the time)

Warmup:

SSH x 10ic

MNC x 10ic

IW x 10ic

Couple of Stretches

Mosey to Field

The Thang:

Form Runs Across Field x 2

Butt Kicks

High Knees

High Skips

Skips

Carioca

Cone Drills:

• Shuttle
• 3 Cone
• W (Nur to cone sprint to next)
• W shuffle
• 90 Cuts

Merkins x 15ic

LBC x 15ic

Ladder Drills:

• High Knees
• Lateral High Knees (both directions)
• Side to Side (both feet in each space)
• Plank Hops w/ Knee Ups
• Polymetric Merkins
• Hand over Hand
• Alternating Lunge Squat
• Fast thru break 90 and sprint to cone

Back to Cones for shuttles and then a shuttle Relay

Mosey back to Flag

COT

Thanks for letting me lead and have a little fun while doing it!

June 6th was my 1yr. Anniversary of F3! I decided a couple months back that I wanted to Q at Midoriyama on or near my anniversary and chose 6/7. Here is how it went.

Quick word about my F3 anniversary and how thankful I am for everyone and everything it has brought into my life. Also, mentioned that I may break the rule of “dont Q it if you cant do it” because of a recent hamstring strain.

Warmup:

SSH x 10ic

Pledge

Mosey to large soccer field.

The Thang:

We grouped up in the shade to get out of that infamous Midoriyama heat. I talked about my first post was a Q by Freight where he brought a ball named WILSON. The entire workout was exercises beginning with each letter in Wilson. I came up with my own WILSON exercises to pay tribute to my first post.

W – Werkins x 10ic

I – Imperial Walkers x 15ic

L – LBFC’s x 15ic

S- San Antonio Shuffle (Lunge, Lunge, Burpee, Plank Jack) across the field, LBC’s waiting on the 6 then jog back. REAL CROWD PLEASER!

O- Outlaws x 10ic ea. direction

N – Newton’s Cradle x 20ic

After this is was definitely time for some running drills!

Cant remember them all but I know these were included:

Butt Kicks, High Knees, Bounds, Form Run, Carioca, NUR, Bear Crawls

Of course we had to end the day with a Wojo Relay, and since I couldn’t sprint I changed it up a bit.

Split into 2 teams of 7, all start on same side of field, Run the field long ways then a San Antonio Shuffle at other end, Synchronized Burpee with next guy as the “tag”.

Everyone pushed hard on this.  It was pretty tough. With about 6-7- minutes left we decided to do it again because Slaw loved it so much. No San Antonio Shuffle this time though.

Mosey back to flag. LBC’s for the 6.

COT

Mentioned again how thankful i am for F3 and all you guys.

Annoucements

Nameorama

Prayer requests

YHC lead us out in Prayer

16 Showed up at Midoriyama

No FNG’s so a quick disclaimer was given.

Warmup:

SSHx10 IC

Don Q’s x 5 IC

Then we did some leg stretches

Pledge

Mosey to the small soccer field

Butt kicks to 1/4 field then High Knees to Half Field

Carioca Half Field repeat Opposite Direction

Skips to Half Field

Goose Steps

Lunge Walks to Half Field

Butt Kicks Back

YHC called upon a few Pax for some exercises. (forgive me I do not remember exactly what they were)

The Thang:

Before the workout YHC measured off a 400m stretch for some sprint work.

We began at the Turd Shack near the soccer fields.

200m sprint to Playground

Walk 200m to Recover

Flutter Kicks 10 IC and some stretching

200m sprint from the speed bump at beginning of parking lots to playground

Walk 200m to recover

Stretches

200m Sprint to Playground

Walk 200m

Stretches

Sprint 100m +/- , Walk 100m, Sprint 100m, Walk 100m

Circle up YHC called pac for a few more exercises

Mosey back to the flag

COT

Had a quick word about coming up on my 1 yr. anniversary of F3 and how it and all of you guys have positively affected my life in every aspect. Thankful for yall everyday.

Annoucements

Prayer Requests

YHC took us out in Prayer

Nameorama