Another Freestyle workout by the Wojo. Did a lot of Nur’n and some running drills etc. Cannot remember it all but there were lots of comments about getting more miles in backwards than fowards. Either way it was fun!
Tag: Midoriyama (Page 15 of 51)
It was a beautiful afternoon as I am on my way to Midoriyama when I get a call seeing if I will Q which of course I will. I roll up to see a good crowd and inform them of the Q change and 5:30 so let’s go!
Warmup: SSH x 10 IC, Abe Vigodas x 10 IC, Sargento’s allegedly patented Right Over Left leg stretch x 5 then Left over Right, Hillbillies x 10 IC, LBC’s x 10 IC, 5 burpees OYO for Slaw, Asssshhh Pond didn’t like it!
Let’s mosey over to the Field #4 parking lot for some 11’s. 10 Merkins on this side run across lot for 1 squat, then 9 and 2, etc.
Let’s mosey to the small soccer field for some Frisbee Football. It was very windy so the frisbee throw was very important today. Seems like Wojo and Boudin mastered the throwing and by some good fortune, they were both on my team! My team scored at will with everyone making contributions. Even Seuss who doesn’t care for frisbee stayed and played well and may have even liked it a little. Slaw and Haze’s team was slowly humiliated and by the end had given up as their countenance fell. The good news is we all got in a good workout and no one got hurt. It seems to go that way when a certain Canoe isn’t here. Back to the flag and Pledge.
Word: I read 7 Bible verses about anger and the point they were making mostly as a reminder to myself to always keep working on the anger issue. Here are the points from the scriptures.
Be slow to anger.
Anger keeps us away from where God wants us.
Anger hinders all of our relationships especially M and family.
Our response to anger can often control how a situation resolves.
Turn from anger toward forgiveness.
Turning from anger can often lead to turning away from other bad things.
Turning from anger shows wisdom.
Announcements: Remember the service project Items, individual tissues and wipes.
PT Test this Saturday at Gashouse 7 a.m. Other AO’s are still open.
Help out Site Q’s by picking up a Q at a different AO than your normal.
Prayer Requests: Turtleman, Sister Act and family, Cougar’s grandmother, Livermush, Shook family, Lewis family, GSM family. Ash Pond took us out.
Arriving early as always; I found 2 PAX star gazing. Explaining our plan; One PAX wanted some rest. NOT today! A little effort is to be used I explained. But it wasn’t received with enthusiasm. PAX slowly joining us and time up. Lets begin!
Warm up 15 IC
Goofball
Hillbillies
CDD
Nolan Ryan’s
LBC
Flutter Kicks
5 Burpees OYO
Mosey over to the parking lot by the Head. Complete exercise then race uphill then bear crawl across and run back downhill and bear crawl back to start. Exercises are:
30Merkins
30 Squats
30 LBC
30 Flutters
30 CDD
30 Calf Raises
continue with some Route 66. Exercises are:
Merkins
Skater squats
WW1
Now time for 11’s. Mosey in-between exercises around the island.
LBC and Flutter Kicks.
Time running out and energy low we completed 5 Burpees for Slaw and 5 for SA.
Good work.
Mayor wanted this as a shout out.
Done!
Much mumble chatter and fellowship prior to starting by the pax. Footballs flying.
Hey Seuss! No alien spaceships over Spencer Mountain.
530pm let go.
10 burpees for Slaw to kick off the party since no one was listening to YHC. Not like he would complain about doing burpees. Thanks bro!
One FNG so reviewed five principles of F3, disclaimer and other important facts.
I am an idiot. It is only a suggestion. Do only what you can do. Don’t get hurt. Have fun.
Standard Oompa warmup exercise set in cadence.
Pledge.
Mosey to short soccer field.
Stop halfway down for a set of burpees.
Pair up for DORA 123. Merkins, Squats and Hammers.
Pair off for football.
Shirts vs skins. Roscoe admitted Def Leppard’s fish belly paleness prevented his team from victory.
Def Leppard kept his streak going. Gomer found that not wearing boots unleashed his Jerry Rice impersonation.
Mosey back to flag.
Hearty welcome to FNG Cameron Hughes who is forever more christened as F3 Snozzberry!
Thoughts and prayers for the victims, their friends and family of the senseless tragedy yesterday.
COT.
YHC closed us out.
YHC has a habit of trying to get just a couple more things done around the office before leaving to go places. This can lead to cutting it close when needing to be somewhere at a particular time. Such was the case leading up to the workout Tuesday at Midoriyama. Of course, when traffic doesn’t help, it means that you’re 3 minutes late for your Q and Freight has been leading the warm like a HIM would. Anyway, after a couple of snide remarks, here’s what happened…
Mosey to the nice parking lot at the across the street annex. Line up on the short side of the lot for The Thang
NCAA Tournament Suicides (not really suicides, just a run to the other end and back) This was fresh off the beatdown that Baylor put on the weak west coast Zags the night before. Do the same number of reps as the round and after each round of exercises the PAX runs.
- Round of 64 – CDDs
- Round of 32 – Big Boy sit ups
- Sweet 16 – Diamond Merkins
- Elite 8 – Lunges each leg
- Final 4 – Merkins
- Final 2 – 12 V-Ups because 2 isn’t enough
- Winner – 1 Burpee which is 1 too many IMO
The PAX switched from the long side of the lot for our next session of pain
NIT Tournament Suicides – To make up for the fact that there is one less round in this tournament and the distance is shorter, the PAX would bear crawl from one side to the other.
- Round of 32 – American Hammers each side
- Round of 16 – Jump Squats
- Round of 8 – Mike Tysons
- Round of 4 – Turkish Getups
- Last 2 – 8 Count Body Builders
- Winner – 1 Burpees
There was time left so YHC called for a lap around the paved trail through the woods so we could stretch our legs.
Back to where the big tournament was played. This time, we did the same exercises and the same count for each, just in reverse. It was a lot of fun, trust me.
Mosey back to the start for a brief warm down of Goofballs, Don Quixotes and the patented Sargento Left over Right. Times up, thanks for putting up with me men.
Prayer Requests – Pray for the whole GSM family and the people in Rock Hill after that tragedy. Roscoe’s coworker’s son passed after battling cancer. Oompa’s neighbor who passed.
Announcements – PT Test, Convergence, Mayor’s 2.0 cleanup this Saturday, Short Sale’s challenge, TronMoss 5k
YHC took us out.
5:30pm
Pledge
Thu Warmdown:
25 Mountain Climbers OYO x2
25 Plank Jacks OYO x2
25 Slow Air Presses
Mosey to Damp, Soggy, Muddy, WET soccer field
Thu Beatdown:
Start on End Line: 5 Burpees, 10 Merkins, 15 Low Squats (x) 5 Rounds
BURPEE + 2 Steps to MidField
Mid Field: 5 Burpees, 10 Merkins, 15 Low Squats (x) 5 Rounds
BURPEE + 2 Steps to other End Line:
End Line: 5 Burpees, 10 Merkins, 15 Low Squats (x) 5 Rounds
BatFlippers: CCD it out until all is done!
Rest: 25 slow Air-press count
Step back up to the End Line: Bear Crawl to Mid Field
Mid Field: 100 Flutter Kicks
Stand Up: Sprint to End Line
End Line: 1:00 minute Plank Hold
Stand Up and sprint to Mid Field
Mosey back to Varsity Circle….TIMEEEEEEEEEEE!
Announcements
Prayer Requests
Prayer – Thanks Slaw!
2021 Varsity Team Introduced
I had planned on a fun day of Ultimate Frisbee or Ultimate Rules Football, but monsoon 2021 had a different plan. While waiting for 5:30 to roll around, I was surprised by the amount of pax rolling in. As we all waited in our vehicles the wind and rain really started to pick up. I began getting texts asking if we would still be working out. I made the decision to have everyone drive down to the shelter and I would wait for anyone coming in a lil late. Once I got to the shelter we went straight into a freestyled workout. Had a Q fail there as I did not do a disclaimer and we had a FNG (welcome Livermush, THE Livermush).
I honestly cant remember what we did exactly but it was a mix of merkins, step ups, core work, etc, and we finished with some hills once the weather calmed down a bit.
I’ve been doing some research trying to find some exercises and stretches to help with my chronic hip and back tightness. I stumbled upon a guy who goes by ” The Kneesovertoesguy” on youtube. While watching some of his stuff he explains how we have been taught to never put our knees past our toes because of the extra strain it puts on the knees, but that we actually put ourselves in that position a lot in sports. Its actually better to strengthen the knee and get good mobility in the joints to help bulletproof the knees. One of the most basic things you can do to start doing this is walking backwards. Preferably with some resistance. So on our hill runs we ran down and NUR up. We did this probably 5-6 times and at different speeds. I can tell you it really gets the quads pumped. If you have any knee problems or just want to strengthen your knees for the future, I recommend checking out “The Kneesovertoesguy” on youtube. He really preaches mobility also.
I appreciate everyone who came out on such a crappy day. Hope it was worth it.
On Sunday mornings at the Coconut Horse, our group has transitioned to study Freed To Lead, the original manual describing all the great things about F3. This week Gastone picked up in Part 3, Chapter 2, Time, Place, and Manner (pg. 72). This section discusses the nature of the workouts – where and when. Like most of F3, there are no rules. See Freight’s leadership of a new Saturday AO in Dallas. See also Midoriyama which is one of the few afternoon workouts and though I don’t have the hard data to factually prove but I’m fairly confident it’s one of the best in the nation. Midoriyama has a steady following that continues to grow. The lubricant that fuels the engine of the workout is the mumble chatter. Any Q must be ready to handle a healthy amount of arrows and shade that come his way. I knew that to be the case, even more so for today’s workout because I planned something different (dare to fail). Page 73 of the FTL manual states: “The Q’s imagination is the sole restriction on the manner in which a Workout is conducted.” Skipping some sentences: “A Q, on the other hand, can do whatever he wants.” Freed To Lead – so with that I had a mission today. Here’s how it went:
Brief disclaimer – choose to follow me if you like but if you do, focus on proper form. Here we go:
Warm-up:
Imperial Walkers IC x 15, Moroccan Night Clubs IC x 15, Hillbillies IC x 15, Plank jacks IC x 15, Merkins SC x 15
Pledge
No mosey necessary – we’re staying in the circle for a while for some core work. Crazy 8’s which is 8 exercises, 8 reps, 8 rounds.
WW I, Heels 2 Heaven, American Hammer, Burps (in/outs), Mtn Climbers, Flutter Kicks, Peter Parker, Leg Raises
This kept guys quiet for a while but then Freight started up that he’d hope to break a sweat. Understood, but sometimes you need a different workout to focus on other areas, so hang tight. It seems poor ole Def Leppard has about 3 different exercises named after him. I’d consider it a sign of respect. One thing we all felt the wrath during this segment was the Quarter Pounder that Blart ate for lunch. With the tall, lanky frame flinging legs out and over, compressing his abdomen began to push out quite a thunderous roar. Most mortal men might expel just a few bursts but Blart kept this routine up almost the entire workout. Slaw recounted a story of his showing up to pick up Blart (and Assssh Pond’s) sister for a date back in the day and Blart was holding court with his friends showing off, using his ass as a flame thrower.
Let’s move to the next portion of fun. Stay in the same spot for cardio abs. Four exercises this time: Merkins, Ski Abs, SSH, and Freddie Mercuries. 30 seconds each with 30 second rest after the set. We did 3 sets. Freight once again calls me out for not leading and not counting. I thought this would be a chance for the MC to crank up again but I can count if needed – so I did the first circuit and then use my Q power to call on various pax to lead the counts the rest of the way.
We’ve about worn out the grass at the meeting spot so let’s migrate to the turd shack where the PAX had the choice of partner work or individual. They wanted help so it was the partner Cora:
- 100 Parker Peter
- 200 Hillbillies
- 300 Flutter Kicks
- P1 runs the width of the parking lot and back; P2 does exercises and counts any leg movement
We finished with 5 minutes left so the PAX would get the individual Cora after all.
- Australian Peter Parker (use the turd shack wall) x 10 (count each leg)
- Dirty Hook-ups (count each hand touch on the wall) x 20
- Donkey Kicks x 30
- After each set run the width of the parking lot
Time was called after a few rounds.
Announcements: 4/17 Convergence at Bulldog 0700; 4/24 PT Test at GasHouse; Beginning 4/2 is the Name and Claim it EC Challenge (pre-blast comes out tomorrow) Prayers: Big Pappy and Family, Gumby and his mom. YHC took us out.
Moleskin – Good chatter today among the PAX which was a healthy 16. This idea brewed quickly in the aforementioned Q-Source when a few guys mentioned many bootcamps don’t get to the traditional 6 minutes of Mary at the end. That may be true, but also true is the quote in the beginning which is the Q can do what they want. So lets just make today’s workout 45 minutes of Mary to be sure we give that gal some love. From my study of articles and blogs about fitness, having core strength is key to overall health and maintaining physical well being. Whether you save Mary to the end, move it to the beginning, or sprinkle some throughout your Weinke, don’t forget too often. The PAX don’t really like it too much so it’s a quick way to get them quiet, unless Blart has a Quarter Pounder before the workout.
It was YHCs second Q of the day, but first Q at Midoriyama. After the pledge and a short w/u, it was time to do some work with a mosey to the fields. At each light pole on the right, Pax did a merkin and squat, adding one rep at each stop. Moseyed the long way round to the dog poop hill for a triple nickel, big boys at the bottom (feet pointing uphill), bear crawl to the top, heels to heaven at the top (feet pointing downhill), crab walk to the bottom, rinse and repeat 5 times.
Plenty of time remaining, so a 4 corner escalator was in store. 5 burpees at corner 1, mosey to corner 2 for 5 burpees and 10 diamond merkins, corner 3 added 20 squats, and corner 4 added 40 lbcs. Return the other way, back down the escalator.
Mosey back to the flag, with merkins/squats at the light poles.
COT, shout out to Dirt for joining YHC in the double down, YHC took us out.
It was an honor to lead, Orangeman
I got some flack about taking a Q so I had to step up and lead. Here’s how it went
Warmup: 15 SSH IC, 10 Don Quixote IC, 5 Walk out planks OYO
Disclaimer:
Thang: Mosey to far corner of fields for work. Thanks to those that passed the coupons while moving. There were stations put out. Each pax would be at a set station while one person would run. When they got back, we would rotate. After Short Sale and Taterhole did the first two laps, it was a quick Omaha to just down and back. Mumble chatter started to get some pepper here as the pax turned on themselves. Stations were Shoulder Taps, Run Up Hill and back, Burpees, Kettlebell Swings/Press, Lunges, Squats, Reverse Crunch, Jump Rope/SSH Merkins, Moroccan Night Clubs and the Run. After this, we lined up into two lines and that was a lot of fun. After that fiasco (yes, just lining up), we did bear crawl slalom where I got called Tesla (when used in a derogatory manner). After a couple of rounds we did relay suicides and Merkins “last man standing edition.” Time is up so we mosey back. Slaw helped by picking up the six on both to and fro. Pledge, COT and Name-0-Rama.
- Announcements
Freight/Broke collecting water bottles and socks for March. Different service project each month. Please give to this.
Keever Classic aka Fat Ricky is this Saturday at the Old Dallas High School or Cloninger park. 3/27/21 at 07:00.
F3 Dads Service project in April.
Convergence 4/17 at the Bulldog
PT Test 4/24 Gashouse
5K at Sparkys M’s School on 4/16
Wojo looking to pass the Site Q torch to someone. Speak to him if interested. - Prayers
Montross and his family (M Grandmother)
Hipaa and his family (M’s Grandmother & Dog Passing)
Wojo and his family (M’s Grandma)
Tooltime and his family (M’s Father)
Watts Up and his family (Job Change)