Midoriyama 06/06/19
Warm, breezy day at Gastonia’s premier afternoon workout and 12 rock pushers post for some work.
Warmup
Goofballs x 10 IC
Don Q’s x 10 IC
Moroccan Night Clubs x 10 IC
Pledge
Grab a Block from Slaw’s truck
Curls x 30
On Your six Chest Press x 30
Shrugs x 30
Repeat then repeat again for a total of 3 sets.
Mosey to the big soccer field at the back right of the park to find some shade.
I announced The Cooper.
10 Burpees, 10 Squats, 10 Merkins, lap around half of the soccer field, then 9,9,9 lap all the way down to 1,1,1 lap.
Defib was a blur and Sister Act right behind him with Slaw, Tiger and Freight not far behind. I think everyone completed it and it was a tough one. I am not a big fan of the Burpee and I am kinda infamous for my Merkin “form” but I know Slaw and Sister Act are fond of these things so I tried to make them happy with the workout today.
While we caught our breath, I talked about a power lifter from Scotland named Stuart Wadley who had an illness and couldn’t compete anymore and got very depressed and thought of ending his life. He eventually sought and got the help he needed and now works with an organization similar to F3 that encourages men to be upfront and honest with other men and get the support that we all need. I talked about how none of us would push as hard without the others to encourage us. Defib reminded us to reach out to the Kotters that we all know need to be around our F3 group. We moseyed back to the flag.
Announcements: 2nd F Friday at the Station in Belmont at 5:00 pm, Tubing on June 22nd, 2nd Team possibility for Tuna 200 in October, Ragnar Trail run teams being formed for October 5th, Supplies for a local school program.
Prayer Requests: I hope he doesn’t mind me sharing this but Sidecar shared a great reminder about patience. He was in a hurry to get somewhere and things seemed to be happening to slow him down. Something tearing up and slow drivers in the way and he took a deep breath and was reminded to have patience. That is a good lesson for us all to remember. Tater Hole going through some things. Slaw, Defib and Stroganoff (and maybe others) have daughter’s graduating high school. Oompa’s family in the loss of his mother. Several of our guys (Lil Sweet and Blart) traveling.
COT Slaw took us out!
*NMM We wound up with 55 Burpees, 55 Squats and 55 Merkins after the block work and over 2 miles. Slaw, myself, Sister Act and Defib doubling up today after running the Pub this morning. You decide who the weak link is in that group (Hint: rhymes with Peppered). Termite doubling up on the Bootcamp workouts today which is always tough. CPAP and Tater Hole have both been pushing hard lately. Great work by all the guys!
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12 HIMS came out as we kept things moving at The Goat. Most of the activities were done in cadence with partners. How appropriate- considering that today was the 75th anniversary of D-Day. Tesla shared with us of a family member who was part of that momentous undertaking, and we realize how much those heroes had to rely on and support each other. They were all in it together.
Pledge
Disclaimer
Warm-Up:
Don Q x10 IC
Moroccan Nightclubs x10 IC
Goofballs x 10 IC
Thang:
Mosey to Bridge:
With partner IC:
*Lunge bridge/ 10 Big Boys
*NUR/ 20 Crunchy Frogs
*Crab walk/ 30 LBC’s
*Carioca Right/ 40 Flutter Kicks
*Carioca Left/ 50 Dying Cockroaches
Mosey to Picnic Area:
Grab a partner for:
5 Bropees
Partner Forties:
30 Dips/10 Pattycake Merkins
25/15
20/20
15/25
Mosey to back parking lot for:
Jacked Up IC with Partner:
50 SSH
40 Plank Jacks
30 Seal Jacks
20 Up Straddle Hops (hop 10 on each leg while SSH)
10 Smurf Jacks
Mile Mosey
Dominoes: Left and Right Plank x10 Merkins at Fire station
Donkey Kicks x20 on wall at top of hill
Rocky Balboas x30 per leg on curb at bridge
Long mosey back to flag
Announcements:
Convergence, Gashouse-June 29
Collecting school supplies-June 8
Rafting-June 22
Requests:
Lynn Hamm -surgery,
Emily- travel
Elenore Myers-friend of Tesla
Anchorman
Oompah and his family
Word:
Spoke of faith and how we are not to dig deep to muster up our own faith and strength, but to look to Jesus and rest in His power, a power outside of ourselves.
Name-o-rama
YHC took us out.
As always, it was an honor to lead and to work out along side of each of you. I would encourage all HIMS to visit various AO’s and get to know your other F3 comrades. Also, look to Christ for your ultimate strength and relationship.
Seuss
It’s hump daaaay!!!
Somewhat warm and humid Wednesday, a worthy crew of 11 of Gastonia’s finest plus Slaw conquered the fartsack and braved the gloom to better themselves and the men around them. What happened went something like this.
Disclaimer
Pledge
Warm-up
Stalling waiting on Whoopee to finish doing whatever it was that he was doing.
Goof Balls x 20 double count IC
Still stalling in eager anticipation that Whoopee might join us.
Hillbillies x 20 double count IC
Whoopee in a diva-like way shows fashionably late to the group. Welcome princess. We can go now.
The Thang
Mosey to the bottom end of the park’s parking lot near the playground for a groovy little number I picked up off of our friend Boudin who is on IR. We are wishing you the best bro. Looking forward to your rejoining the regulars.
The Alabama shuffle which is..lunge, lunge, 4 merkins.
Repeat this process from the bottom island to the next…approx 50 yards from my super duper accurate cable guy eyeballing skillz.
Mosey to the next island (not the HIM but the actual natural area in the parking lot).
Karaoke facing right to the next island. Karaoke left to the last island.
Next
Mosey to the grassy hill at front end of park.
Triple nickel…5 merkins bottom, 5 mountain climbers top, x 5.
Next
Mosey to the parking lot in front of the maintenance shed fro some ab work.
All x 30
LBC’s
Oblique crunches right then left
Leg raises
Repeat entire set x 20 and then x 10.
This turned out to be a very flatulent portion of the morning. Makes one appreciate the “held outdoors” core principle.
Next
Mosey the long way around the ball fields to the picnic tables in front of the playground.
I announced that this would be the back and shoulder portion of the morning but as Gastone noted, it was kinda not.
Dips x 15 double count
Step ups x 20 each leg
Derkins x 10
Dips x 10 double count
Step ups x 15 each leg
Derkins x 10
Gastone noted that we did not reduce the count for derkins so…
Derkins x 10
Next
Meander to the parking lot for more ab work
Same set as above
All x 30
LBC’s
Oblique crunches right and left
Leg raises
Next
Over to the shelter for calf raises
Feet straight x 20 double count IC
Toes out x 20 double count IC
Toes in x 20 double count IC
American hammers x 20 oyo
Feet straight x 15 double count IC
Toes out x 15 double count IC
Toes in x 15 double count IC
American hammers x 20
Mosey back to the flag and time.
Moleskin:
It was as always wonderful being in the gloom with “the fellas”. If you are reading this and have not posted in a while, we for sure know the struggle of the fartsack. It’s very real. However, I speaking for myself have never regretted posting. It is the very best way I personally have ever started my day. As a matter of fact, it has gotten to where the day just is a little off on the days I don’t post. If there is any way for you to keep this in mind at 5 am please do so. Please know that you are missed.
If you know a Kotter, re-EH them. Invite someone who you know can use it. This is too good of a thing to not share.
The guys are incredible. This thing has helped to make me a better me all around (husband, father, son, employee, brother, friend, and servant). Not to mention the health benefits! An answered prayer for sure.
Shoutouts:
It was super cool seeing Stone Cold back out with his weighted vest.
Good to see Slaw on a Wednesday.
I could single out all the guys. You are all awesome. Encouraging, inspiring, supportive, and nice. Aye fellas!
Announcements:
Convergence at the Gashouse June 29…Be there dangit!
F2 Tubing Green River…See Roadie.
Oompa Loompa’s mother’s visitation TONIGHT at Greene Funeral Home 6-8.
Prayers:
Trinity Key, friend of EZ Rider fell and is seriously injured. Please pray.
Graduates and families.
Until next time.
Its a real honor to be even a small part.
Aye!
Timeframe
Bulldog 6/4/19
My first Q therefore my first BB.
Disclaimer
Pledge
SSH x 15 in cadence
LBC x 10 in cadence
Split into groups of 3 or 4
Each group went to one of 5 stations to begin exercises…performed exercises as indicated and then rotated to next station. Total of 5 stations with 4 rounds at each…stations and exercises below: sequence was ST1, R1, ST2, R1, ST3, R1 etc…
Station 1
R1 – step ups x 20 each leg
R2 – squats x 50
R3 – sumo squats x 25
R4 – lunges x 10 each leg
Station 2
R1 – merkins x 25
R2 – diamond merkins x 25
R3 – wide merkins x 25
R4. – plank til you can’t
Station 3
R1 – suicides
R2 – bucket carry
R3 – blockees x 10
R4 – choice of one of the above
Station 4
R1 – flutter kicks x 25
R2 – LBC x 50
R3 – WWI x 25
R4 – box cutters x 25
Station 5
R1 – upright rows x 25
R2 – renegade rows x 15 each arm
R3 – overhead press x 30
R4 – tricep extensions x 25
Round and round we went with at least one of each station and round…I think most got through all stations plus!
Circle up for announcements:
Convergence June 29 at Gashouse
BRR ruck meeting 5/4/19 @ Harris Teeter 8PM
Roadie is organizing a raft/tubing trip tentatively June 22…stay tuned for more info
Prayer requests:
Dry Rub asked for prayers for his son who is just having a hard time with school and life etc.
Prayers for Oompa Loompa and his family.
Praise and prayers for recent graduates as they start their future as adults.
Closed in prayer huddle.
Six Hims, couple M’s, all played in the mud, ran, climbed things, crawled through things, and best of all, no one got hurt at the NC Warrior Dash 2019.
If this isn’t permitted, please delete.
13 PAX hit Midoriyama for the premier afternoon workout. Recently I’ve heard quite a few people mention they don’t know who Floppy Disk is. This is because he hasn’t posted in quite sometime because as he puts it “we run too much”(he likes to mtn bike). So today I decided to introduce everyone to Floppy disk. Below is a workout he Q’d back in 2016. We modified a little-blockees were burpees and we added an extra lap at the end. This workout sucked!!!! I think everyone was quite surprised! Below was copied and pasted from that workout.
What is 2 + 2 yelled Floppy Disk, today’s Q. In unison, the men grunted four. Floppy retorted, NO! It’s three and I’ll prove it!
With a round of laughter, no one believed and they knew he was crazy.
Floppy took the pax to the ministry of love to prove to them that it indeed equaled three. Firing up a timer with intervals set at three minutes the first thang was yelled out. “Blockies”!
When that three minutes of horror ended, plank was shouted. Then squats, air jump ropes, plank jack to sit-ups, star jacks, lunges, LBC’s, merkins and more. The onslaught of three-minute exercises didn’t stop until time ran out.
By the end, all were in agreement. “2+2=3” and love is hate.1
The Thang
Warmup
- Mosey a lap around the parking lot
- Short break to fix the flag
- Side straddle hop (20 IC)
- Moroccan Night Club (20 IC)
The Thang
- 3 minutes of blockies (30 second rest)
- 3 minutes of low/high plank (30 seconds rest)
- 3 minutes of squats (30 seconds rest)
- 3 minutes of air jump rope (30 seconds rest)
- 3 minutes of plank jack to sit-up (30 seconds rest)
- 3 minutes of star jacks (30 seconds rest)
- 3 minutes of LBC (30 seconds rest)
- 3 minutes of merkins (30 seconds rest)
- 3 minutes of lunges (30 seconds rest)
- 3 minutes of mountain climbers (should be renamed to Madoriyama climbers)
- 3 minutes of side plank alternating sides every 30 seconds.
COT
Pledge, prayer, and while leaving we talked about some of the places in the bible that mentions the number three. Jonah in the belly of the fish for three days, Jesus’s ministry lasted three years, Peter denied him three times, the rooster crowed three times.
Moleskin
Who is Floppy Disk? FD is a good friend of mine. He is the guy who helped kill Fat Ricky. He got me tracking my food and going to the gym before F3. He was one of the founding 3 that started Midoriyama. He has and does a lot with our website. He covers the $100 server fee for us every year. He’s a great father and husband, a bit of an introvert but will talk to people if they will bother Def Leopard. He loves to ride bikes and hate’s to run. Between motorcycles and mtn bikes he’s broken about every bone in his body twice! You would think he would just give up and run but he falls down doing that too. All in all he’s just a good guy.
Everybody knows by now, I like to use the Blocks, and that’s what we did this morning! We did a few warmup exercises, then did DORA on the courts,100 Blockies, 200 curls, 300 squats, 400 lbcs, ran around 2 miles in between. All that showed, pushed the rock! Missed those that couldn’t make it!
Announcements- tubing june 22nd, convergence June 29th
Prayer request- Oompas family, my nephew, Bottoms up, each other
As YHC was pulling into the school parking lot, noticed a lot of trees around the school had toilet paper hanging from limbs. My first thought was The Storm had had some visitors from South Point over the holiday weekend. Got out of the car, placed shovel flag in ground while some PAX were already discussing what looked like a prank. Someone said it was probably Senior pranks by the school underclass.
What we didn’t know was that the prank was still in progress. All of sudden, we noticed 3-4 silhouettes coming from the back side of the school. They made there way down the sidewalk by the side entrance and continued to roll the trees with toilet paper. After a couple of minutes, all headed back except one individual. He continued to roll the trees. All of a sudden, Sister Act yelled out, “You’ve been caught, we have you on camera”. That kid took off running so fast, I think he did a 40 yard dash in about 2.5 seconds! It was too funny!
It’s 5:32am and time to get to work….
Warm-up
SSH x 20 I/C
IW x 20 I/C
Mountain Climbers x 20 I/C
Merkins x 15 OYO
The Pledge
Mosey to entrance
Route 66 up to the circle, doing Burpees at each light post = 66 total for the PAX that we’re not able to make it out to the Memorial Day Murph
At the round about, we all circle up for some more fun
Round of Happy Jacks x 5
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats.
Next – Dr. W (a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W)
1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. We did about 7 or 8
Howling Monkey
In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles or all PAX do 10 burpees. No One let go of the ankles. Legs are burning now.
Mosey to softball field. On the way as we pass by school entrance, smell of dead fish. The pranksters didn’t bring just toilet paper, they decided to leave dead fish on side walk at entrance to school. Man that was an awful smell as we passed.
Coupons – lined up shoulder to shoulder going down hill behind dugout. PAX at bottom passes coupon PAX to his left, up to PAX at top of hill. Then pass coupon to right back down hill while last PAX runs to bottom of hill. Continue until all PAX rotate back to original position.
Mosey back to flag, taking the long way around, but not by the smelly fish.
Finish up with a round of Mary
COT…
Announcements
Monks farewell at The Station in Belmont on Friday Supplies for Camp sertoma
Prayer Request
David Carpenter (friend of Moses)
PAX
Sargento and traveling to Germany
Lynn Hamm
Emily Hamm
Top Hat took us out in prayer
Thank you all for the opportunity to lead this morning. Everyone worked hard, had a laugh, and enjoyed the gloom!
Breaker Breaker
Warmarama
Disclaimer given
Side Straddle Hops, 11 IC
Cotton Pickers, 11 IC
Dying Cockroaches, 11 IC
Don Quixotes, 11 IC
Moroccan Nightclubs, 11 IC
The Thang
mosey around the block to the Fire Dept parking lot…
11 each of these five exercises:
Burpees
American Hammers (sets)
Merkins
Big Boy Situps
Low Slow Squats
After everyone had finished we moseyed up the hill to the Baptist Church parking lot
rinse and repeat the above exercises
we then moseyed to the underpass, Doffers and then back where we started doing the exercises at each stop
Now let’s mosey across the bridge to the picnic shelter for a new set of exercises
11 each of these five exercises:
Dips
Step Ups
Merkins
LBCs (sets)
Mountain Climbers
After each set run a lap around the park
The plan was to get five sets of the above completed, but had to call time after the third set.
I have been doing a bit of reading lately and I wanted to share a quick word. Success in life is not one massive good decision and failure is not one poor decision. Failure is repeated bad decisions and success is repeated, consistent good habits.
For example, one workout isn’t going to get you in shape. One unhealthy meal is not going to wreck your health.
I am proud of and encouraged by the men come out in the gloom to these workouts. They are doing what is right, not what is easy!
Pledge of Allegiance
Prayer Requests
Those PAX we haven’t seen in a while
Namarama
Ended with COT
This was especially nice, the weather had finally cooled down and Mother Nature remembered that it is not quite August yet. 16 of us started the day off better than planned, the parking lot at folsom is some what being repaired and mumble chatter was getting loud. I noticed several Pax eye ballin their watch so lets get this party started IN POSITION:
Warm up: SSH, DON Q, Goof Balls, Monkey Humpers.
Mosey: To the theatre (yes Dallas has a stage that is typically used to act out dramatic events or music but lately as in a long time only F3 makes use of it). So Australian Mtn Climbers on the wall then dips 10x each x 5 50 total per exercise. Over to the side is a nice hill that we used this morning and Slaw found a bright Green Softball at the bottom. He seemed impressed that is was hit that far, and began to make the softball his friend and kept him all the way through out the morning and now possibly at home. “McGregor is his name and apparently Slaw can hide and hold said Ball while working out. I know my pockets are not that big so use this time to figure out how and where he held the ball while running. while this took place we did bear crawls up the hill balboas,lbc,flutter,50xeach.
Mosey with new friend McGregor:
I try to make each work out good for all, meaning the guys who can out work us all to the new guy feels as if he got something out of it. So we stop at a light post for some merkins, then next light is a great time to get in some Monkey Howlers, 10 each while pax waited in position for their turn. next stop is 11’s with a booyah Merkin in the middle partner style. Back to Slaw for a moment I realized about a year ago I could do about do anything after Slaw encouraged/pushed me to finish Booyah merkins with him. Many Pax had a lot to say during this ww1- mtn climbers. Then 50 Squats before a mosey back to the tennis court.
4 corners: c1 rt stagger merkins, c2Lft Stagger, C3Diamond, C4 Wide. Then rotated each lap with Freddy Mercury’s and HAmmers. 10 per corner several laps were made.
Ended with a sprint and fellowship back with a few exercises at the end of each court.
Prayer request: People battling addiction, Oompas family, Fat Albert, Homeless men of Dallas, each other, Stoagie’s family has a praise report and myself I got a job interview. Pray for Allen Tates Family with a recent loss and he is traveling, Pray for the TSA also while AT is traveling they have to help him through the gates, the metal detectors may go off.
Announcements: 6/22 Tubing with Roadie, 6/29 convergence at Gas House.
Tronmoss 5k 7/21
Always a pleasure to Serve.
THe BedPan is FULL