While explaining this workout to Tyson, he said it sounds suspiciously like intervals. I said intervals might be preferable to this…

Typical burpee warmup, then straight into things.

5 minutes AMRAP for different body parts, followed by 5 minute mosey x4. Bookend burpees for the train.

Simple yet effective.

Announcements: Mt. Mitchell Hike May 19 5:30 at GSM, Belmont 5K SFN May 25 8:00, Memorial Day Murph at Martha’s 7:00, all other AO’s closed that day.

Prayer Requests: Gastone and family with his father’s passing, Watt’s Up’s daughter and her pregnancy, child in Stanley with brain tumor and his family.

Always a pleasure! Until next time,

GD

Summertime is fast approaching and the premier afternoon AO in all of F3 Nation is starting to feel the effects. If you’re planning to post here this summer, make sure you wear your big boy britches and bring some water, you’re gonna need it. An even dozen showed for my 3rd Q in 36 hours for a little Bible trivia and yet another workout with bricks.

Let’s get started with the Pledge so we don’t have another Q fail and then on to a quick warmup. Grab two bricks each and mosey to the small soccer field where the PAX found the cones set up at 25 yard intervals. Time for….

Quarter Pounder with Cheese

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 Mountain Climbers and NUR back

Sprint 100 yards, perform 100 SSH’s and NUR back

Since that was so much fun, let’s make it a Double, this round we did:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Moroccan Nightclubs

Time to move on to working those legs and core.

25 yd lunge walk then 25 LBC’s

25 yd mosey then 25 WWI’s

Rinse and repeat

25 yd bear crawl or crab walk then 15 Nolan Ryans each side

25 yd mosey then 25 Dying Cockroach

Rinse and repeat

Mosey to pick up the cones and do a few sets of 5 Man Maker’s along the way. Head back to flag, put up the bricks and finish up with a couple minutes of Mary.

NMM 

We did a little Bible trivia throughout the workout and it’s evident the PAX read their Bible. This book is the blueprint for how we should live our lives, so read and study it daily.

COT / BOM

Announcements

Mt. Mitchell hike this Sunday, meet at GSM at 5:30am

Belmont SFN on May 25th

Memorial Day Murph probably at Martha’s at 7am, SA will get the details out

Prayer Request

Slaw and family dealing with graduation of 2.0

Family of teenager who passed at Mt. Island Lake last weekend

Sargento mother in law

Oompa Loompa mother

Roadie grandfather

Doodles took us out.

Until next time,

Broke

YHC came in hot, nearly taking out Pizza Man’s car, just in time to call 25 burpees OYO, to which Broke’s response was “No shit!”. Pretty much sums up this entire workout.

We did some SSH, then moseyed across the street to the shady circle, stopping for some calf raises. Partner up for a little jog around the circle with 6 stops for various exercises x3. Round 1 is 150 upper body, 2 is 150 core, 3 is 150 lower body. Pick up the 6 and head back to the flag (stopping for calf raises of course) to get in our 25 bookend burpees.

Strong work put in by all on a warm day at Midoriyama. Everyone did 150 reps for each major body part, 50 burpees, and ran well over 2 miles.

Announcements: Mt. Mitchell hike May 5, 2nd F April 27.

Prayer Requests: Pizza Man’s neighbor’s family, people battling addiction, Boudin’s surgery.

04/16/2019 Midoriyama
When working on a Weinke, one has to consider several things. How difficult should the workout be? Will the “front of the Pax guys” be challenged? Will the “Back of the Pax guys” be able to keep up? In a recent podcast I heard Dredd say someone called him out about cheating in a workout. Now I follow Dredd on Strava and this guy is about the same age as I am and he is an absolute beast as far as running and workouts so I was interested to hear why someone thought he was cheating during workouts. The guy told him, we all cheat a little in our workouts. What he was saying is that no one does full perfect form on every rep on every exercise. So with that in mind I wanted a Weinke that would allow everyone to push themselves as far as they chose to.

Warm Up
Goofballs x 10 IC, Abe Vigodas x 10 IC (the old guy jokes started here), Moroccan Night Clubs x 10 (waiting on our bearded, truck driving, Folsom T Shirt wearing, brother Montross to roll in hot) and then 5 burpees OYO (Pizza Man heard 10 and was wondering how we all were done so quickly).

VERN (borrowed from Slaw who borrowed from Dolph)
10 pullups (at the playground)
Lap around the horseshoe pit
20 Dips (single count on the horseshoe pit bleachers)
Lap around the horseshoe pit
25 Merkins (single count)
Lap around the horseshoe pit
30 LBC’s (single count)
Lap around the horseshoe pit
Repeat starting with the pullups until I say stop.
We did this for 25 minutes. Pizza Man and Sister Act completed 4 sets and started 5. Several others were close to completing 4 and most everyone completed 3.

Walk over to the Turd Shack for what I call 7’s. 7 exercises x 7 IC repeating each one and adding a new one each set.
Hipslappers x 7 IC called by Pizza
Hipslappers x 7 IC, LBC’s x 7 IC.
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC called by Sister.
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC called by Tyson (his cadence was wildly erratic)
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC called by Freight of course and Sister Act questioned the validity of this exercise.
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC, Donkey Kicks x 7 IC called by Broke.
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC, Donkey Kicks x 7 IC, Monkey Humpers x 7 IC called by Stroganoff.

After each set I had what I thought were some “interesting” facts about Easter. Some were better than others but I left the guys with this one. “Maundy” Thursday is this week and means “commandment” and that refers to Jesus at the Last Supper commanded us “to love one another as I have loved you”. His love really is the story of Easter. We should all think about that “commandment” to love and try to live it.

Pledge

Announcements:
2nd F at Lewis Farms on Saturday, April 27th at 7:00 p.m.
Mt. Mitchell Hike May 5th
Q Source at Ingles in Dallas ONLY this week. NO Q Source after Coconut Horse.
Stroganoff asked us to reach out to Kotters to get back some of the guys who post a time or two and don’t come back.

Prayer Requests
Tater Holes brother battling illness
Little boy named Asher facing serious health problems
Allen Tate’s mom
Gumby’s Brother In Law

COT
Broke took us out.

*NMM Great to see all of the guys out today. I just completed my 3rd year of F3 and I have to say, it has really improved my life. I posted at the Gashouse my first time in late March of 2016. I had recently ran a half marathon and felt I was in pretty good shape but I was in for a shock at how out of shape I really was. I knew I needed to post but my schedule made it tough to post early so I saw Midoriyama on the afternoon schedule at Poston park. I actually drove by and saw Freight, Floppy Disk and Pizza Man doing pushups. I thought about not posting since those guys were so much younger than me but I took a chance. I will always be grateful to those guys and Tooltime for taking this old guy in at Midoriyama and making me feel welcome and connecting me to the long list of F3 friends that I have now. Looking back on it I now see how much I needed F3 as I was going through a tough stretch. It was one of those stretches where it is easy for men to get disconnected and I was headed that way, so thanks F3 Gastonia!

So YHC had the opportunity to post this morning at The Pub and then go to a luncheon later in the day with some F3 Brothers to hear Joko Willink speak. On the way back Freight questioned YHC about Midoriyama and being there…Well YHC decided to call Blart and ask for the Q. You see YHC actually ate pretty poorly at the luncheon so a Murph was in order!!!!

Warm-up:

None

The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1mile Mosey

We circled up for a few exercises with a little time to spare

20 V Up/ Roll Ups

20 Burpees OYO

And 22 merkins for the Vets!!!

Great work by all PAX today this is a real mother of a beat down. Those of you who didn’t like it ….Blame Freight!

Pledge

COT

Prayers:

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

13 men showed at the premier evening AO Midoriyama.  I encourage all pax to venture over to Midoriyama if you’ve never been.  It has lots of different terrain options, and today we would visit some of the more challenging ones.  The forecast looked great, so I had no choice but to deliver a knockout punch of a workout.

Warm-up:

10 Burpees OYO, anything else is pointless

The Thang:

Oompa was having some knee issues and took off with his pack for a Ruck.  Good work Oompa. The rest of us took off on a mosey from the flag to the back left of Midoriyama, down the paved hill path that leads to the fishing pier.  This is a good smooth steep hill, with plenty of beatdown options.  We stopped at the middle of the hill.  Here we partnered up , and would do a partner triple nickelish type workout.   Start with 10 Booyah Merkins in the middle.  Then each partner runs opposite directions, one to top of hill and one to the bottom at pier.  Each will then do 5 Burpees, and return to middle.  This completes one set.  Continue this for 5 sets, with the partners alternating which direction you run after each set.  This hill combined with the called exercises is pretty brutal.  Good work on this men. After the completion of this, time to mosey to our next destination.

Mosey down the gravel road, which leads to the dam at the backside of the pond. Here is where you find Hamburger Hill.  This hill on the backside of the dam  is very steep.  It’s been awhile since we’ve used it, and we might as well conquer both hills in one workout today.  Keep your same partner and next excercise is Dora 123 on the hill.  Three excercises called were 50 Jump Lunges, 75 Imperial Walker Squats, 100 Bobby Hurley.  While P1 does excercise, P2 runs to bottom of hill and back up.  Then P2 does excercise, and P1 runs to bottom of hill and back up.  Continue this until the reps are reached for the 3 excercises.  This was awful.  This one looked good on paper, but was absolutely brutal on the legs.  I did make the call, that once the first two pax finished we would recover and move on.

Trying to recover from Hamburger Hill, we made a short fellowship mosey over to the two short concrete walls on top of dam.  Here I called 4 different excercises.  10 Dips (IC), 10 Derkin N Diayes, 10 Donkey Kicks, 10 Diamond Merkins.  We did two sets of the 4 excercises.

Next we mosey back up gravel road stopping once we reached the parking lot.  Still trying to recover a little, we did some quick ab work.  We did 25 LBCs (IC), 25 Flutter Kicks (IC),  25 American Hammers (IC),  25 Big Boys oyo.  We did one set of this but with no rest in between exercises.

Next start our mosey back towards the flag.  However we stopped at 4 Iight poles along the way for 5 Burpees at each one for a total of 20 Burpees in our home stretch mosey.  Finish back up at the flag where Oompa called 22 Merkinsfor the Vets.  Time!!

Announcements: Convergence 3/30 Folsom 7:00, 2nd F ODB on 3/30, 3rd F Event 4/12, Community Foundation Run 4/13, Mt. Mitchell Hike 5/5

Prayer Request

Nameorama

Honor to lead today men.  We couldn’t have asked for a better day at Midoriyama.  Today I wanted to provide the pax with something to really push themselves.  Something that is hard, and makes us all push to be better.  Great job by all today.  You men are awesome, and II can’ wait for the next opportunity to bring it.

Sister Act

Started with a bunch of SSH to warmup and then a few burpees because it is a GD workout after all…

Then we played ultimate frisbee for about 40 minutes, which to me is probably the ultimate sprint workout. Quite a few people (including YHC) got beat up pretty bad, some people kept playing, others didn’t… jk, always modify as necessary.

Announcements: Convergence 3/30, 2nd F that evening all in Dallas, SFN downtown 5K 4/13, Mt. Mitchell climb 5/5.

Prayer Requests: People battling addictions.

Always a pleasure. Until next time,

Gold Digger

Pulled into Midoriyama to find Swimmer getting ready and Slaw running some EC. Not long after I got there Tater Hole and his 2.0 Tater Tot showed with Sister Act close behind.  Looks like the P200 guys are taking a well deserved break before not sleeping and running around the clock. Good luck guys!

Warmarama:

SSH,Don Q’s, and Gravel Pickers

Thang:

Mosey to the small soccer field. Line up on the goal line. Start with 10 Burpees at the first line then back to start.

Line 1, 10 Burpee’s

Midfield  , 20 Big Boy Situps

Line 3, 30 Squats

Line 4, 40 LBC’s

You can’t go to the next exercise without returning to start and starting over.  The Pax pushed hard and completed this in no time.

Next we head to the dog park hill for some triple nickel. CDD’s at the bottom and more Big Boys at the top.

With time left, we line up on the sideline of the big soccer field for some Doraish exercises. Partner up, while P1 runs across and back P2 does 100 merkins, switch up and P2 also does 100 merkins. Then 200 LBC’s and 300 Squats. Both partners are going to complete the total number of exercises each. No cumulative reps.  With time running short YHC had to call it with everyone of the Pax trying hard to get done with the squats.  Return to start and while YHC picks up the 6 the Pax did 10 burpees. Time. Pledge

Announcements: Convergence at Folsom  March 30 @ 07:00. Mt. Mitchell   hike.

Prayer Requests: P200 guys, Pockets family, Baily Family, Tater Tots friend, I hope I didn’t forget anything, forgive me if I did.

BOM: YHC took us out

Everyone pushed hard today and they are better for it! Thanks for letting me lead today. It was an honor and privilege.

As part of my ongoing effort to Q all of F3 Gastonia, I picked up one of the open Q slots at Midori-ya-mama. While I have posted there several times and know most of those guys well, I felt a little nervous as I didn’t want to go overboard running with the P200 coming up, but I wanted to make sure I left the guys with a solid workout. The Trail O Tears workout went so well at Painlab and Folsom that I figured why not just rinse and repeat. Swimmer confirmed there was a secret stash of blocks hidden in the woods so I decided no reason to bug Sparky and get his.

I pull into Poston Park just in time for a quick lap around the park in my truck for recon. I got in a little stretching and exchanged some pleasantries. 5:30 hits, let’s clock in and get to it!

Warmarama:

SSH 20 IC – a little chatter about how I started these so I picked up the pace and got a few extras in to reel in the natives. With Freight, Sister Act, Oompa, and Pizza Man among others in the group, there will be no shortage of advice and smart ass-ery today!

Mountain Climbers 15 IC

Toy Soldiers 10 IC – if you come to my Q, I always do these to stretch my legs one last time!

Morrocan Night Clubs while we wait for a few late arrivers.

Let’s Mosey across the street.

Thang:

First up on the Trail O Tears is always Route 66 – lunge walk to every other line, do Mike Tysons. 1 at the first stop, 2 at the 2nd…increasing to 11.

Next up is always Route 66 with a bear crawl. Crawl to every other line and do Bobby Hurleys. 1 at the first stop. 2 at the 2nd l, increasing to 11. I notice Sister Act leading a fellowship mosey in the 6. WTF! He says he and he and his group were doing their Route 66 the other direction. There are doubters of his statements! Hey, you vs you playa!

Lets mosey to the soccer field in the right corner for some core work!

Circuit 1
LBCs 15 IC
Rosalitas 15 IC
Big Boys 15 single count

Rinse and repeat

Circuit 2
Flutter Kicks 15 IC
Crossover LBCs 15 IC right leg, 15 IC left leg
X-Crunches 10 single count

Quick time check amd I need to move on so I skipped round 2.

This is where my weinke went off the rails. We walknover to the woods and the blocks have been smashed! NOOOOOOO! We have some fools out here Rock Blocking!!!! That is the physical upperbody beat down that makes the workout complete, IMO. I was a little frustrated but it is what is, the Q has to adapt amd I now have 15 minutes to fill! Lets Mosey!

I am scanning the terrain debating 11s and triple nickels and settle on using one of the rear soccer fields for Dora 1, 2, 3. Partner up, 100 Merkins, 200 Flutter Kicks (thanks Slaw for the assist), and 300 LBCs. Turns out, in hindsight, this probanly worked out well for me personally. Running on that field is great..it is very soft which is good for my tired legs and hips. I missed running Sunday so gettig a little extra running and high paced cardio was a good thing loading up to the P200. We were approaching the end of our time as we wrapped up so we mosey back to the flag.

Sister Act led 22 for the vets. My watch said 6:15 but evidently it os 2 minutes fast sp we got in a few burpees OYO. Time!

Announcements: P200, Folsom and other AOs open this Saturday, Crossroads will be closed Sunday due to the P200. Convergence 3/30 at Folsom, 3rd F event 4/12 (come to this!!!) Bible Study at Allen Tate’s house next Thursday. I think that was all of then. We had many prayer requests: a friend of Wojo facong a lot of difficulties, Allen Tate’s mom, Rockabilly’s back injury, those battling addiction, Oompa’s mom, Pockets’ family. YHC took us out in prayer. Pledge to the flag and nameorama to wrap it up.

Moleskin: I have a ton of respect for the guys that post at Midoriayama. It was an honor to be out there leading today. Guys like Slaw and Def had encouraged me all as much as anyone along my F3 journey! Guys like Freight and Pizza Man set the tone and have motivated me and I see then as the chiseled vets (well, at least Pizza Man is chiseled LOL). Sister Act gives everyone a hard time but he always has my back. He constantly picks up Qs at Folsom when he isn’t doing dance dad stuff and he has had a big hand in making Folsom a consistent beatdown on Saturdays. I have seen him go from near the front to always out front! Blart is always a steady-Eddie. He is faster than I am and I have always seen him as a guy I can chase after and he will make me better…and I did during the CSAUP Relay! Oompa has run with me when I was recovering from injury, given me a hard time when he finds the opportunity, and is one of my favorite guys in the gloom (my M really likes him too). I have posted with Swimmer many times and while he can bootcamp, he is known for his legendary bike rising and fertility. Always enjoy seeing him! Tyson is a normally quiet guy whonalwaysnseem to have a nice word to say..I always think of when he ran about 9 miles one day at Folsom to pick up the 6 for Tool Time..that day proved for me (amd several others) that I could run for distance. O have gotten to know Dr Seuss a bit more recently and look forward to spending tome woth him on the P200. We always joke to SA that Dr Seuss is a REAL HIM. Well, we aren’t lying. Those are the guys I know best, but I always hear good things about Virus, Wojo, and now Termite. Of course, Gumby and Tater Hole! Can’t forget my fellow weekday Folsom brothers who are killing it with 2-a-days right now. Gumby always impresses in workout, but also as a man! I habe know Tater Hole for about 3 months now and let’s just say he fits right in at Folsom. I can see his workouts will be the ones you really look forward too! I am glad you guys made it out there. Thanks to all of you guys!

18 was the number at Midoriyama Thursday night for a little celebration. Friday 3/8 is Midoriyama’s 3rd birthday!

Warmup:

ssh x 3ic

merkins x 3ic

low slow squat x 3ic

morroccan nightclubs x 3ic

Pledge

Let’s mosey. We ran around to the shelter near the lake.

The Thang:

We did 3 exercises(dips, derkins, box jumps, 20 each) then ran halfway down the lake hill and backup, back down to the bottom and all the way backup to the shelter. Since we have a 3 theme going on we did this 3 times. Man that hill is tough but everyone pushed hard on it!

Let’s mosey back down the road. We stopped at the hill near the 1st ball field for a little Joe Hendricks. Guess what? We did it three times!

Mosey over to the parking lot for some type of dirty 11’s. Start with Tiger Squats(10) run across the parking lot and at the median to a burpee. Run to the other side for CDD’s(1)(your welcome Leppard). Everytime you cross the median stop for a burpee. That’s time head back to the flag.

COT:

Announcements-Nomads going to Metro Saturday, SFN/Community Run coming up, Convergence coming up

Prayer Request- Swimmer looking at a new Job, A few health concerns

Molskin:

Having this workout in the evening for those that can’t make the morning due to work or whatever your reason has been a blessing. I could never fully explain what it has meant to me. Thank you to all the regular PAX that have made this work over the last few years and all of you that come to visit. I hope to see more of you come the Summer when Midoriyama really shines!