12 manly Midoriyama men posted in the ridiculously warm last day of February weather for an old man Q.

Disclaimer even though No FNG’s. I reminded everyone that we are all trying to get healthier out here so do not push too far to get injured as that defeats the purpose!

Warm Up

SSH x 10 IC

Toy Soldiers x 10 IC

Rockette Hillbillies x 11.75 kinda sorta in Cadence OYO, Quiet Huckleberry!

Box Cutters x 10 IC

Mosey to the Soccer field

Dips x 20 OYO, 5 Step Ups each leg, 3 Sets

Mosey to the Coupons

Even with the coupon vandalism from the soccer hooligans, we had enough for everyone.

Curls with Coupons x 20, On your six for Chest Presses with Coupons x 20+, 3 Sets of these. Aye!

Mosey to the Dog Park Hill which I tried to get a name for. Fido Hill? Lassie Hill? Huck floated something like “female dog” Hill but that’s not family friendly even though some dog show watchers in our group said it was used frequently on those broadcasts. There was a girls soccer scrimmage going on as we arrived at the hill so we tried to not be distracting as went up the hill, touched the fence, 5 Merkins, down the hill, 15 LBC’s, repeat 5 times, yes I said 5 times. Guys pushed hard on this one.

Mosey back to the parking lot close to our flag where there were 11 exercises listed in parking spaces. This came from CSpan when he came to Gashouse one Saturday. 10 Burpees, 20 Diamond Merkins, 30 CDD’s, 40 Squats, 50 Seal Jacks, 60 LBC’s, 70 SSH, 10 Hello Dolly, 20 Merkins, 30 Calf Raises. Start with whichever exercise you wanted. After each exercise run a lap around the parking lot bear crawling the sidewalk near the road. This was very popular with the group. Pizza Man, Slaw, Freight and Edison nearly got through the entire set before time to circle up back at the flag. I read the verse Phillipians 3:14 “I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus”. I remember CSpan’s lesson with the parking spot workout was how we sometimes think other folks are way ahead of us and we can never catch them but with F3, we are all running together to help each other “toward the goal”. I can’t say enough about how much F3 has helped me in every area of my life at a time when I needed it. I have always appreciated how well the original Midoriyama guys welcome newer guys into the group. They didn’t have to be that way, but they were and we try to continue that with our newer guys. Thanks to all of F3 for the push!

Pledge, Prayer Requests and COT.

Announcements – F3 Gastonia convergence on March 18th at the Yank, Christmas Party postponed.

The pax strolled in through the gloom in a near catatonic state this morning.  8 of us braved the near perfect weather for an early morning beatdown.  Despite my clear warning (disclaimer) that I am not a professional and the pax should immediately get back in their cars no one was biting.

Warm-up – all IC

SSH x 20

Moroccan NC x 25

Imperial Walkers x 20

LBC x20

Merkins x10

Mountain Climbers x15

Pledge

The Thang – mosey to KFC to claim a coupon (rock) from the garden.  Disclaimer number two given by YHC – “choose wisely”.  Mosey to Martha’s parking lot and circle up.  The pax then performed the following three sets of exercises: Curls, Tricep Curls, Overhead Press, Front Raises, Squats and American Hammers all with coupon.  After each set we did one lap around parking lot (a real crowd pleaser).  All exercises done IC.  Set one 1 was 10reps, Set 2 was 15reps  and set 3 was 20reps.  (Pax were quick to pick up pattern and stopped Q from mindlessly counting during some exercises)  After three sets and three laps we partnered up for Greta 1,2,3 (Doras evil twin who plays with rocks).  Typical Dora but with coupon – partner 1 runs across parking lot and leaves rock then runs back while partner 2 performs exercises.  Partner 2 then runs collects rock and runs back. – Rinse and Repeat.  Each team to perform in aggregate – 50 Blockees (omaha to 25), 100 Overhead Presses, 200 Curls. – Time!

Mosey back return rocks and circle up – Apologies to Mary which I planned for but ran out of time

Announcements – This Saturday Dr. Feelgood is organizing second F at community garden – Helpers including 2.0s welcome.  Other announcements in newsletter – check email – went out yesterday

Prayer requests for Dipstick’s family down in Myrtle Beach – a GoFundMe page has been set up for his family – see twitter

As always it was my honor to serve – Until next time – Defib out

13 PAX came out to Midoriyama on a beautiful February afternoon to make themselves better. With the P200 coming up I figured a nice run may be what was needed, but this group looked ready for a good upper body workout as well. Lets do both.

Warm-up:

Short warmup went as follows: SSHx15 IC, Don Quixotesx15 IC, LBCx15 IC, Merkinsx5

The Thang:

25 ft mosey to the back of the Jeep where each man was issued 2 bricks each. Bring your bricks and lets mosey. Mosey about a quarter of a mile to the dog park for 20 CDD’S, 1 minute military press with the bricks and 20 more CDD’s. For the rest of the workout we will mosey around a quarter of a mile and stop for exercise. 2nd stop: 20 werkins, brick flys, 20 werkins. 3rd stop: 20 MNCs with bricks, brick straight arm raises, 20 MNCs, 4th stop: 20 military merkins, brick tricep extensions, 20 military merkins. 5th stop: back to the bleachers by the flag to finish the last 3 minutes doing dips OYO. 22 merkins for the vets and the pledge and we’re done.

Announcements:

P200, Snow Birds, Mud Run

Prayer requests:

Friends, family, each other, family of Dipstick from Grand strand

As always, it was an honor to lead.