Wet Nutz Originally had the Q but could not make it. With it being the Thursday before Relay weekend, and a bad storm earlier in the day, I knew it would be a small crowd, so I just went in with no weinke. 4 of us showed and we all rotated as Q. Great job by all present. I would list the exercises we did but I dont really remember it. We freestyled it. Show to know.
Tag: Midoriyama (Page 16 of 51)
10 at Midoriyama for a smooth maybe a soft workout before the CSAUP. I wanted to get a good workout in without breaking anyone.
Warm up
all IC
Merkins, SSH, Toy Soldiers, Hillbillies, Overhead Claps, Nolan Ryan, Flutter Kicks, Pretzel Crunch, CDD, Squat, Don Quixote, Cherry Pickers.
Mosey up and around the soccer fields coming back past the start and around by the picnic shelter continuing to the parking lot by the new walkway. Mosey at a nice comfortable pace. Clydesdale pace! Stopping along the way and complete an exercise. Exercises were
Don Q, Squats, Merkins, WW1
Exercises are written on the parking spaces. Complete all exercise then make a lap down the walkway to the docks and then mosey back up the new walkway and finish back at the parking spaces. After a lap, repeat. I think we completed 1 round and 2 sets of exercises.
exercises are
Diamond Merkin
Pretzel Crunch
One leg Deadlift
wide arm Merkin
LBC
Squat
Merkin
WW1
Monkey Humpers
SSH
return to start and pledge and COT
Thank you for another chance to lead!
Wojo injured his back preparing for March Madness on Monday and reached out to see if I would take the Q. No worries, we’ll find something to do. Weather was crappy and attendance was light, but 5 PAX in total decided to put in some work. No reason to warm up in the rain, let’s head down to the lake and find a shelter.
Old School Deck of Death
Who need’s to pay $20 for a “special” deck of cards when a $.99 regular deck works just as good.
Number on card = number of reps
Face Cards = 20 reps
Aces = 25 reps of all exercises
Joker = 100 reps of PAX choice
Hearts – Merkins
Diamonds – Dips
Spades – Squats
Clubs – Big Boys
We made it through the entire deck and back to the start at time.
Announcements
New AO in Dallas on March 27th at 0700 at Cloninger Park
Convergence at Bulldog on April 17th
PT Test at Gashouse on April 24th
Prayer Request
Mayor 2.0
SA and family
Gold Digger 2.0
Watts Up – major life decision pending
Big Pappy and family
Ooompa Loompa M’s new job
Praise for Tater Hole’s cousin’s daughter coming home from hospital
YHC took us out.
I’m Broke
It was a beautiful Tuesday at Midoriyama and the crowd was large. It had been awhile since I had not only Q’ed but posted at Midoriyama. If you are here to read about what the PAX did, sorry. We all put in work!! I’m here to discuss “Concentrica”….over the past couple of months I have started focusing on spending more time during the week with my M and daughter. Most of you know that the M and I both are at work super early so I was only able to post in evenings on Tuesday and Thursday during the week. I love F3 and I am so thankful for what it has done for me but I wanted to step back during the week and focus more on my family. My king hasn’t slowed down, I just had to look at my priorities and adjust my schedule to put in work at different times and also allow my M to get her workout in too. Before, I was selfish, just worried about myself, and wanted to post. Now I am enjoying afternoon family walks, eating dinner as a family, etc. but with this I rely heavily on my Whetstone and Shield Lock relationships. We never know what life is going to bring you so we need to make sure that we have our priorities in order and don’t regret anything when the day is done. I just wanted to share what’s going on in my life and make sure that each of us are focusing on the important things in our lives.
Thanks again for the opportunity to lead!! It was awesome seeing each of you…until next time Pizza Man is OOOOUUUUUTTTTTT!!
Annoucements:
New AO – March 27th
PT Test – April
Mosey to Field:
- Heel to Toe walk – Nur Toe Heel
- Heel Walk – Nur Toe Walk
- Toe Walk – Nur Heel Walk
- Walking High Knee – Nur Walk
- High Knee – Nur
- Flat Back Bear Crawl – Nur
- Slow Carioca – Switch sides
- Squat Hops ½ Way – Nur
- Downward Dog Bear Crawl – Nur
Go to Hill:
- Nur up – Bear Crawl Down- Nur up – Crab Walk Down x 3
Go to Curb:
- Patrick Step up x 10 ea leg
- Peterson Step up x 10 ea leg
Go to Bench:
- Tibialis Raises
- Quad Stretch
- Pigeon take head to ankle
Go to Field:
- Wide Leg Stretch
- Side Stretch
- Split Squat x 5 ea leg
- Split Squat Stretch
- Fire Hydrants
- Stretching
12 regular PAX and one FNG showed up for a great time at Midoriyama on Thursday 3/4/21. Here is how it went.
Warm Up:
Seal Jacks IC x 20
Hill Billy Walkers IC x 20
Mountain Man Poopers IC x 10
Mosey to the entrance of the parking lot and do 5 Eight Count Body Builders.
Mosey to the soccer fields stopping at each light pole on the right side of the road to do 5 Diamond Merkins.
I gave the PAX the choice of routine A or B. The PAX choose B so we headed over to the hill by the dog park. Hearing the mumble chatter along the way and knowing many of us have a long run Saturday, I decided to call an audible and stay on the back soccer field instead of the hill.
B. Suicide Ladder
A shuttle run with an exercise set after each return to the starting line. After each full shuttle run the exercise count goes up by five reps. We ran from the sideline to the near edge of the center circle and back, to the far edge of the center circle and back. Finally, to the other side line and back.
Flutter Kicks (count 1 leg) x 5, 10, 15
Merkins x 5, 10
I had a lot more planned, but this was beginning to take up too much time. At this point we moved on to Flintstone 11’s which are 11’s with more than one exercise at each end.
A. Flintstone 11’s
Step Ups and Big Boy Sit Ups at one end & Jump Squats and Dying Cock Roaches at the other.
Triple Nickle
I didn’t plan this, so I asked three PAX for an exercise. Wet Nutz choose Bear Crawl, Montross choose Burpees and Little Sweet choose Merkins. We used these three exercises to do Triple Nickle at the end of the soccer field.
Almost time. Mosey back to the flag doing 10 monkey Humpers at each light pole on the left side of the road.
Good work tonight gentlemen.
Announcements:
Strides of March is this Saturday March 6th.
The Mortimer and P200 are coming up quickly.
The PT test has been moved to April
Prayer Requests:
Big Pappy’s son is having surgery tomorrow
Warmup. 10 x in cadence. 1 Burpee after each exercise.
Merkins
Crunchy Frogs
Nolan Ryan’s
LBC
Squats
SSH
Toy Soldiers
CDD
WW1
Mnt Climbers
Mosey over to the small soccer field. Line up along the side in front of the bleachers. Now for triple nickel. Start with 5 reps then sprint to the other side and do 5 of the other reps. Complete 5 rounds and plank for 6. Go as fast as you can. Push yourself.
Set 1.
SSH and Squats
Set 2.
LBC and Crunchy Frogs
Set 3.
Merkins and CDD
Set 4.
Lunges and Dips
Set 5.
Oblique V ups and Pretzel Crunch
Set 6.
Toy soldiers and Imperial Walkers
Set 7.
Burpee and SSH
Mosey back to the flag for a cool down.
Mystery Q. Only ? listed on the schedule. Wojo said that he didn’t know who asked to Q. Who is not a regular at the premium afternoon AO in all of the F3 universe? I see Boudin. Nope. Buckeye? Nope. Wet Nutz? Nope. Aw crap, it’s Oompa.
And he’s handing out flyers and telling 5 pax to run and place them in strategic places in the park. It’s not even 530pm yet. But. But.
Shut up and run there, drop the flyer in the appropriate place and run your whining arse back to join the warmup circle.
While the volunteers do their duty, circle up. All experienced PAX, no disclaimer other than I am an idiot, so you are too.
10 SSH in cadence.
20 Abe Vigoda in cadence.
30 flutters in cadence.
40 Moroccan Night Clubs in cadence.
Everybody’s back let’s mosey.
Hey, I skipped 50 LBCs in cadence. You won’t mind.
Run to the first light pole at the parking lot by the ball field on the right.
As usual no one is listening to the Q.
Way too much mumble chatter. It’s totally fine if you want to do more exercise. And in the wrong order. Batflipper. Whatever.
5 eight count body builders.
Run to first light pole. Do ten of the exercise called out as the “OUT” exercise. It’s not hard. Unless you don’t listen.
Run back to start point. 5 more 8 count body builders.
Run to second pole. Do ten of the exercise called out as the “OUT” exercise. Run back to start. Do we stop here? NO. Did the Q say stop at the first pole? NO. Do we do the “BACK” exercise now? NO. Just listen to the Q. Yeesh. What a cluster. Do more 8 count body builders.
Run to third pole. Exercise. Ten reps. Run back to start. About dang time everyone finally gets their crap together and understands the Q’s intent.
Run to fourth pole. Rinse and Repeat. Perfection.
Run to fifth pole. Rinse and Repeat. I love it when a plan comes together.
Run to fifth pole. Do the “BACK” exercise listed. Run back to start. 8 count body builders.
By now even the reader (meaning you) knows how this ends.
Finally all done. Shoulder taps, Freddy Mercurys, hip slappers, squats, dips, seal Jack’s, dying cockroaches, mountain climbers and little baby flutter crunches. Took forever.
Mosey to parking lot across the road for DORA. Pair up.
100 Def Leppard Pushups or Carolina Dry Docks.
Pax 1 performs exercise Pax 2 mosey halfway down the parking lot and back.
200 American Hammers. Count right side only.
300 Monkey Humpers.
Mosey back to flag.
Prayer requests.
Broke’s mom, Vanilla Ice’s parents, Def Leppard, Cougar, Sister Act, others.
Announcements if you don’t already know, read the old backblasts or get on slack.
Freight took us out.
If you didn’t get your money’s worth the First F is unavailable to withdraw funds for you.
Our area of the world has endured enough rain that I may have earned partial credit in meteorology. My weather app is probably my #1 most used, which is a bit sad since I’ve yet to reach respect (almost but not quite). So with the Thursday Q at the nation’s premier afternoon (JV) workout, I studied, hoped and prayed for decent weather. The forecast was ominous with mid thirties temp and 100% chance of rain. My last Q at the Coconut Horse was in a steady rain. I venture out on a brittle limb that none of us really like posting in the rain but we do it because the principals say the workout is rain or shine and it’s likely someone will post as JJ did the Pub solo. Posting in foul weather can be a badge of courage where we thump our chest (see Tube’s mumble chatter post on Sunday). Luckily for me, the forecast shifted and there became a Window of Opportunity to get the workout completed just before the shower came through at 6:30 pm. The title came about at the COT when Broke asked for prayers for his mother as she learned earlier in the day her macular degeneration, already taking one of her eyes, was going after her remaining eye, the doctor estimating a year or so. Imagine that – one year to see all you can see before the world goes dark? It got me thinking that all of have Windows of Opportunity in our journey through life. Now if I were a Baptist Preacher or even a Parkwood member, I likely could have shared meaningful scripture (don’t point that finger at me Freight), but I had to save that google search post workout. Speaking of a workout – a short disclaimer about modify suggestions and don’t sacrifice form. Blart started the famous Mumble Chatter and away we went:
Warm-up:
- Toy Soldier IC x 10
- Imperial Walker IC x 10
- Hillbillys IC x 10
- Squats IC x 10
- Pledge
Mosey to the lower parking lot where normal park goers go to walk toward the dock or the sand volleyball pit. I should name this the SA because several Sister Act Q’s at Midoriyama included his favorite Triple Nickel taking the lengthy route down the winding sidewalk past the volleyball pit and back to the parking lot 5 trips. Five Hand Release Merkins at the top and then at the bottom 5 Shoulder Tap Burpees. The hell you say? Clavin has held class on proper form at his workouts. I support that effort as many burpees include flailing to the ground and peeling off – not great for your back. So, try them this way: go into plank; tap one shoulder w/ opposite hand, merkin, tap other shoulder, merkin, fold feet back under, raise and jump = 1 rep. It forces your body to remain straight and in proper form. This took more time than I estimated, but it was a burner of constant cardio so well worth it (assuming you’re here to workout and not complain). Def Leppard seemed to catch most of the attention from the group. We finished and did Moroccan Night Clubs IC x 10 to catch our breath. Now return mosey just passed the base to the lot between turd shack and softball field. Next up 4 x 10 x 4 – the hell you say? Yeah this is new, what is it? 4 exercises, 10 reps, 4 laps at each corner. I have not practiced this so mis-judged the challenge. The exercises were:
- Squat x 10
- Jack Merkin x 10
- Lunge (5/5 or 10 total)
- Freddie Mercury (right side) x 10
The first lap equaled 80 reps so looking at my watch, I realized no way we’d get 4 laps in so “Omaha, Omaha” to 2 laps. Again – like Broke’s Vern last week, this was constant cardio with some strength work between, especially the leg work – my quads felt great today. With about 5 minutes left, we circled for Mary which included flutter kicks, douche canoe hold, suitcases, and bulldog knee to elbow (the hell you say? – ask me and I’ll demo – if you need some high ab/oblique work – this will crush you) – TIME!
Announcements: Strides of March – get signed up. We’re working toward our 3rd team and it’d be great to have 4 total. If you’re running in P200 or Mortimer, this is great training. Prayers – Broke’s mom, Big Pappy, Sister Act and 2.0.
Moleskin: Malachi 3:10 “Bring the full tithe into the storehouse, so that there may be food in my house, and thus put me to the test, says the Lord of hosts; see if I will not open the windows of heaven for you and pour down for you an overflowing blessing.”
As I noted, Broke’s mother has a window of time left for her sight. We all have a Window of Time, our time on this earth. But if you think about it, everything kind of dwindles down to a window of time. The time to complete a task. The time to make a difference in someone. The time to make a legacy that your name is associated. We don’t know how long or short that window may be. In Malachi’s passage, he speaks of bringing a “full tithe” and in my take, that is not money but anything you have that gives glory. Your time, your talent, and your effort – most of all effort. If you’ve been smart enough to follow CSPAN’s advice and complete his annual 8-box exercise to put your life on paper as a reminder, the Coconut Horse Q-Source group covered that and the “one-word” challenge. My one-word for the year is NOW. Why? because time management and procrastination are a jester to me. I’m late because I put off things. So I now try to remember the word – NOW, when making decisions. So far it’s been positive, though I still curse myself for falling short (note I don’t just curse at wrong McDonalds orders). The next time you have an opportunity to do something, whatever it is, consider how long it will be open. Seize your opportunity to make an impact and as a believer of the word, as Malachi says, blessings will abound.
A lovely afternoon at Midoriyama after a few days of rain. Time to start but Blart comes in hot so we Moroccan Night Club until he gets to the circle. Pledge. Then a surprise to everyone who knows my use of burpees is minimal at best…. a Slaughter Starter, 20 burpees!
Mosey out to the far soccer field parking lot on the left side near the rest rooms. Due to my bout of Covid back in November/December, my breathing has yet to recover fully so I requested some much needed help counting the exercises as follows.
20 Merkins in cadence (yes I said in cadence) called by Form Police award winner Sister Act.
20 LBC’s in cadence called by Best Mumblechatterer and well on his way to Bat Flipper status, Freight.
20 Low Slow Squats called by our favorite seaman, I mean airman, Slaw. I was glad no 2.0’s were there to see Slaw’s squats. It is quite a sight. There’s a thrust at the, well never mind!
Mosey around that parking lot to the parking lot near the playground. Repeat the exercises as before. 20/20/20.
Mosey down the road and to the picnic shelter. Repeat exercises. 20/20/20.
Mosey down (Freight’s) pier hill and then back up the new sidewalk. Repeat exercises. 20/20/20.
Mosey across the road to the cul de sac. Repeat exercises. 20/20/20.
Mosey around the river loop a little past half way. Repeat exercises. 20/20/20.
Mosey back to the road to wait for the six. Then back to the flag.
My watch read about 2.4 miles and 120 merkins, LBC’s and Low Slow Squats IN CADENCE.
I said a word about relying on my guys to help me count when I couldn’t and how we all should post to get better but also to be there for other men. Nice work by all!
Announcements
Strides Of March Relay Run on March 6th. Sign up for what looks like a cool event.
Prayer Requests: Sister Act’s family, Big Pappy’s family, Cougar’s grandmother, Injured Pax.
Thanks to all the guys who came out for a simple one. Thanks to Oompa and Pockets and others for picking up the six. I haven’t Q’d in a while and it was great to be back at it.