Tag: Midoriyama (Page 33 of 51)

13 HIMS showed up to a nice toasty evening at Midoriyama.   1 PAX put in some time on a  mountain bike, 2 PAX ran for 45 minutes, and the rest of us enjoyed some bootcamp time.  I always enjoy the afternoon workouts at Midoriyama, so I wanted to bring something to the table that really pushed everyone.  I just had the Q at Folsom the weekend before, so I decided to not leave the Midoriyama guys out and repeat some of that workout.  Let’s just say, this wasn’t a real crowd pleaser.  The heat of the summer in the afternoons can really intensify a workout and push you mentally and physically.  This one pushed me and it was great seeing everyone out here pushing themselves in whatever activity of their choosing.  After a little EC with Slaw, it was time to get started and to start getting everyone ready.

 

Warm-up:

None needed, it’s HOT!!  Mosey to small soccer field.

 

The Thang:

Found an exercise  called The Cooper.  This one was a repeat from Folsom, but today we are using the small soccer field as our track.  Begin with 1 lap around perimeter of field, then 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Run lap around field, then 9 Burpees, 9 Imperial Squats, 9 Ski Merkins.  Continue this until you finish with 1 rep of each exercise.  Oh boy did the mumble chatter( complaining) begin here.  Several PAX mentioned the lack of shade in my selection of workout location.  I didn’t feel like shade was necessary, so we continued on.  You don’t want the PAX getting soft and expecting shade at every Midoriyama workout, so on we go.  What a difference it is,  in doing this at 6:30 in the morning Saturday versus 5:30 in the evening.  This was a challenge and smoked the guys pretty good.  There were calls for Omaha, but we continued.  I did however  offer a break in stating that when the first PAX finishes, I will end the misery and move on.  WeeWee saved us, as he finished several laps ahead of the rest of us.  That dude is a beast!.

After a short break to let everyone catch their breath, on to the next exercises.  4 corner escalators called.   Mosey to First corner 10 Mountain Climbers(IC).  Mosey to corner 2, 10 MC(IC), 20 Peter Parker’s.  Mosey to corner 3, 10 MC(IC), 20 PP, 30 CDD.  Mosey to corner 4, 10 MC(IC), 20 PP, 30 CDD, 40 Sumo Squats.  Time running short, so let’s mosey towards flag.

We arrived at flag with time to spare, so let’s grab some wall at the turd shack.  I did feel a little bad, so we used the shade side of the shack.  Here we did 10 Hip Slappers (IC) & 10 Mike Tyson’s(IC), next 8 HS & 8 MT and finished with 6 HS & 6 MT.  Time

COT:

22 for the Vets

Pledge

Announcements

Prayer Request, YHC took us out

It was an honor, as always, to lead today.  Even with the summer heat upon us, it is great seeing steady numbers at Midoriyama.  Way to push that rock fellas.

 

Sister Act

The weather at Midoriyama on Tuesday was a refreshing 94 degrees and the PAX were all over the park doing EC before it was time to clock in. Time hits and 11 PAX are itching for a beatdown (Freight decided to roll in hot during the warm up) while 2 more hit the trails on bikes. Here’s what happened:

 

Warm Up

 

Burpees – 5 OYO

Moroccan Night Clubs – Too many while waiting on Freight

SSH – 15IC

Burpees – 5 OYO

 

Mosey to the soccer field for Tha Thang:

 

Countdown

Start with 10 reps of each exercise and count down to 1

Exercises were Seal Jacks, Merkins, Big Boy Sit Ups and Squats

 

Figure 8’s

PAX lined up and performed a single file run around the cones set up on the field.

Included sprints, Karaoke and NUR

Rinse and Repeat with Basketball Slides in place of Karaoke

 

Next up was a 25 yard lunge walk followed by a 25 yard mosey x2, then a 25 yard bear crawl with 25 yard mosey x2.

 

Core work Tabata Style

Time to circle up again and do some core work. 30 sec AMRAP with 20 sec rest.

American Hammers

Flutter Kicks

LBC’s

Freddie Mercury’s

Rinse and Repeat

 

Slaw doesn’t seem too excited at this point, so let’s do something to put a smile on his face.

Broad Jump Burpees for 25 yards with a 25 yard mosey x2

 

At this point YHC is gassed so we headed back to the flag for some Mary

LBFC’s

Shoulder Taps

CDD’s (In honor of the world traveling Site Q)

Corkscrews

20 Burpees (Not sure what Tyson was thinking, but now Slaw is grinning from ear to ear)

 

Pizza Man finished us up with 22 for the Vets.

 

COT

 

Who do you work for?

 

Ephesians 6:7-8 “Work with enthusiasm, as though you were working for the Lord rather than for the people. Remember that the Lord will reward each one of us for the good we do.”

 

Too often we get caught up in doing things so that we can be recognized. We want to be seen as the hero, receive accolades from others and basically “Get all the Glory”. What we should be focusing on is working for God, doing HIS WILL for HIS PEOPLE and to HONOR HIM. If we do this we will be rewarded in a far greater manner than anything we can ever obtain on Earth.

 

Announcements

 

Tubing on Green River this Saturday – let Sargento know if you plan to go

Speed for Need at Stop Soldier Suicide 5k/10k in Belmont on 9/22

CSAUP 50 mile relay on August 25th

 

Prayer Request

 

Def Leppard travels

Those battling addiction

Others that I failed to remember

 

YHC took us out.

 

As always, it was an honor to lead this group of HIM’s.

 

Broke

 

 

 

14 PAX showed on  a brutally hot Tuesday at Midoriyama. 97 degrees on the truck as I got out. Fresh off of a beach vacation I knew I was going to pay for all the food I ate. Man it was good stuff though!

Warmup:

SSH x 20ic

The Thang:

I had everyone pair up in groups of 3 and gave them a honey do list of places and exercises they needed to get worked off as a group. These were scattered from one end of the park to the other. I told everyone to get it done and meet back at the flag by 6:15. I intentionally added more than they could accomplish but everyone gave it a heck of a try. I chose the wrong group of beast to tag along with fresh off of vacation! But if you want to get better you need someone to chase.

COT:

Announcements-most is late news now

Namerama

Prayer Request-DL going to China, Friends that have lost loved ones, Friends and loved ones battling sickness

Pledge-Thanks for the reminder

Moleskin:

Several intentional things today. 2 or 3 to a group Matthew 18:20. Honey do list Ephesians 5:25 and 28. The list was likely impossible to complete but we don’t just lay down and give up, we persist and keep trying.

 

Not much here but some rain and lightening. 8 came and 6 stayed. we ran down to the picnic shelter and did a lot of mary. the 2 shall remain nameless. we completed all exercises up and down the lexicon.

 

COT  Remember each other and their families. Keep the Lord in your focus. Have a safe independence week. American 4 miler on the 4th in charlotte.

06/28/2018
Not being the creative type, Weinke creation never comes easy for me. I spend too much time thinking about the distance of the runs, the distribution of the exercises to the muscle groups, what parts of the AO may or may not be available, who may or may not be posting. So I always try to remember routines I think I could Q and Short Sale is so good at the Weinke why not “borrow” from the master. This was mostly “borrowed” from Short Sale’s Q at Downtown a few weeks ago. 7 for the boot camp while Swimmer and Two Stroke rode mountain bikes, and if you have ever ridden with those two, and I have, them boys are fast!
Pledge
25 second timer with no rest in between.
(Another thing I realized when “borrowing” from Short Sale is I don’t know what half of his exercises are even though I just did them at his Q so I have to use the ones I can remember and also perform, so here we go).
Seal Jacks
Mountain Climbers
Imperial Walkers (Yes, Freight I did the first one wrong)
High Knees (Wojo liked these)
Merkins (Butt was down)
LBC’s (Where’s my boy Huck)
American Hammers (If Ash Pond were here, he would have taken off his shirt)
Flutter Kicks (Always Stroganoff’s fault)
WWI Sit Ups (I am not good at these so we have to keep doing them)

Mosey to the small Soccer Field

Short Sale Death Lap
The plan was to stay together on the first lap and then let the hard chargers (Slaw and Shocker) complete as many laps as possible but unlike Short Sale I had my lap distance a little too long so we all stayed together which worked just fine.
Dips x 10, mosey to the back parking lot near Turd Shack 2
Burpees x 10, mosey around the parking lot to the sidewalk near the big soccer fields
SSH x 10, mosey to the corner of the back large soccer field
Merkins x 10, mosey to the bottom of Dog Park Hill
Monkey Humpers x 10, mosey up Dog Park Hill touch the fence and return
Plank Jacks x 10, mosey to the bleachers of the front large soccer field
Box Jumps x 10, mosey back to the small soccer field bleachers.
Everyone was gassed so I told everyone to be sure to read Billy Madison’s back blast where he shared his story about how F3 helped pull him through a tough time (and I mean about as tough a time as anyone will ever have). This is a reminder to be there for all of the guys around you to help them. That said, REPEAT the Short Sale Death Lap. After the second lap, Short Sale was not a popular guy. I tried to defend him the best I could.
We set up the field for Frisbee Football. This time actually using a Frisbee instead of a football. We had uneven numbers yet, despite the disadvantage my team won again and this continues an unprecedented undefeated streak that my teams have in Frisbee football. It appears that I have never lost a game in which I write the back blast! Good fortune! After the game, I reminded everyone of the reason we played Frisbee was for fun. Like our friend Billy Madison, always look for a chance to have fun. Mosey back to the flag.

Announcements: Sign up for Whetstone if interested (F3 mentor program).

Prayer Requests and COT

*Nice push from everyone today. Wojo ran an EC 7:05 minute mile and finished at 5:29 pm just in time to start the workout. Blart shows late and misses the entire Tabata 25 second exercises warmup. He was offered the chance to make these up but he declined. Hipaa wore the weight vest and this was after he posted in the morning. Shocker shared about his children making decisions at church this past weekend which is always great news. Sparrow can sling a Frisbee an entire soccer field and straight and watch out Moses, Sparrow might be gaining on you in the running. Slaw always pushes hard and gets there first and then picks up the six, which was often me today.

06/19/2018
Billy Madison had to get out of town without a backblast, so I will write one for him. Sorry if I missed anyone’s name who was there. I don’t remember a lot about the workout. It was very hot. We ran back and forth across a soccer field and did exercises. We played dodgeball. It was fun. Billy Madison is always fun.

Billy Madison and his family came here from Missouri. He showed up at F3 Gastonia workouts quietly at first and then joined right in as one of the guys. He shared his story about how his M was going through a devastating diagnosis. She miraculously survived this and it really changed how they viewed their life. They home schooled their 2 children for a year and just travelled around the country, seeing sights they may have never seen. They eventually settled in Gastonia and he said he was looking for some guys to connect with. F3 is his group of guys and he is our friend. Billy Madison always had fun and always brought a smile. I remember seeing Billy on the side of the road in the Palmetto 200, laying on a towel with a freshly cut Mohawk and an American Flag tank top reading a book. Billy Madison is always fun. Billy liked to sprint to the front of the Pax as long as he could and push the pace. We wish him the best in Florida and some F3 guys down there have already reached out to him so that is great. When I think of Billy Madison I will think of the truth he told us that life can be short so enjoy it and cherish it while you can!

I have been looking forward to this Q – I had the concept for the “what” and only needed to wait for the opening in the busy schedule for Midoriyama. There is quite a following which speaks volumes for the AO that Def Leppard leads. As your Weasel Shaker, I track all of the numbers and our only afternoon workout averages 17.3 men for the two workouts each week. Why is that important? I had coupons and circuits that required a unique three-man rotation.

I had my work scheduled cleared and happily checked out of the office at 4:15 to ensure enough time to navigate traffic on I-85 and set up the small soccer field for the pain that was to come. I checked the temperature as I parked my car – 95 degrees it read. Hot but the humidity is yet to come for the Boys of Summer.  The PAX arrived slowly but surely. Swimmer suited up for a bike ride and the rest of us gathered into the circle. Time to clock in:

Pledge (in record time)

Warm-up (maybe another record)

• MNC’s IC x 1
• Don Quixote’s IC x 2
• SSH IC x 3
• Toy Soldier’s IC x 4
• Burpees 5 OYO
• Let’s mosey to the small soccer field

Whoopee would have loved the shortened warm-up. It certainly provoked some chatter and curious thoughts among the PAX as for the efficiency. Frankly, we needed all the time to get through the Weinke. We arrived at Field 1 on the right which had a short course arranged. Tiger came in hot and sprinted to catch us. I was prepared for as many as 30 but 15 would be ideal for the coupons. Tiger gave us 10 for the bootcamp so we divided into two groups of three and a group of four for the following:

P1: takes the newly purchased bricks and performs:

• MNC’s x 15 (sgl ct)
• Squat Press x 10
• Jack Webbs x 5

P2 grabbed a sandbag in each hand and farmer’s carried across the width of the soccer field. Q’s note this distance was too short and either needs to go the length or lunge walk to extend the time for P1 and P3 that are doing the exercises.

P3 is waiting on the opposite side of the field performing:

• Makhtar N’Diaye’s x 5 (low plank to high plank)
• Burps x 10
• Mtn. Climbers x 15

P2 exchanges places with P3 who farmer’s carry the sandbags across the field to exchange with P1. We went a total of 5 rounds (~10 minutes). In case you’re not digesting the concept, I’ll give you the Workout for Dummies version. This set was a  shoulder/upper arm focus with the bricks on one end plus the 10 to 25 lb sandbags to conclude with the plank exercises. About midway through the PAX verbalized their shoulder burn. I felt it then as well but the burn has continued as I rest my arms on the desk trying to type this BB. This will be felt and because of that, it is a keeper for future Weinke’s. So after that was done, it was on to Thang #2. This was something I did a few weeks ago at the Black Knight. Roadie reminded me he was present for that one and hated it just as much then as he did today. I did modify this version slightly because we’d be doing it in the afternoon sauna. But in honor my man Slaw, I couldn’t Q a Midoriyama workout without filling his pallet of burpees. Unlike his Del Frisco’s anniversary dinner, this serving was free. With a little pre-amble I announced we’d be doing the Slaw-ful. Beginning with corner #1 do 12 burpees. Then running the short end of the field to corner #2 for 11, then the length of the field to corner #3 for 10, then corner #4 for 9. It descended all the way down to 1 for a total of 78 (the total workout had 103 burpees for the day – just in case your counting). Of course Slaw was in the lead pack with Sister Act. Amid the afternoon heat this really amped up the heart rate making it hard to catch our breaths but we pushed through. Well done by all the guys to knock that one out.

We were about a half hour into the workout and next on the list was something I had advertised had never been done before. The idea came from a simple elementary field day game – the balloon relay. Of course I needed to add a bit of a twist. So I printed out an exercise and reps on a slip of paper and slid it into the balloon. With 10 men we divided into two teams with one member of each team running across the field to the bleachers to sit on the balloon, find the piece of paper and return to their teammates with the exercise/reps to perform before the next man took off. After the Slawful of burpees, the rest was welcomed. The game had it’s share of challenges as Pizza Man squashed his balloon so violently the slip of paper flew out, taking him several seconds to find, allowing team 1 to take the lead. It wasn’t necessarily a competition as nothing was on the line except of course pride, which is as valuable as anything among F3 men. The red, blue, green, and yellow balloons contained the following exercises that each team performed twice.

• Burpees x 10
• Merkins x 10
• LBC’s x 20
• Flutter Kicks x 15
• SSH x 20
• Sumo Squats x 15

Once this session was complete there was about 7 minutes left – just enough time to clean up and mosey back to the start for a little bit of Mary which was Low plank roll-overs x 20, Leg Raises x 10, American Hammer x 15. Pizza Man called 22 for the Vets: Time!

COT: lifted prayers for Def Leppard’s son Logan that is currently in the hospital this week where the doctors and team are trying to diagnose the source of his seizure’s and develop a strategy for treatment. WE also shared about a friend of Blart’s who son passed unexpectedly, Pizza Man’s niece battling addiction, Sister Act’s grandmother, Tiger’s daughter traveling across country, and all those traveling for vacation. Announcements – Third F event Friday night at 7 pm at First Presbyterian Church. Pockets and YHC are your guest speakers. CSPAN is the guest Q at Folsom on Saturday and some guys are hiking Grandfather Mountain Saturday leaving at 0630 from the Schiele Museum.

Moleskin: As I came in early, Blart passed me on an extra credit run – tough to do in the heat knowing the bootcamp would follow. In a similar vain this afternoon was the second post for Roadie attending Folsom and Sister Act running the Pub. It was certainly warm this afternoon but not too bad. Def Leppard brought a cooler of water to share – that certainly hit the spot – thanks for bringing DL. We had a few minutes of rain arrive during the balloon relay that briefly cooled us. But no sooner than it quit did the steam from the hot ground warm us up. You never know how some of these ideas will pan out. The PAX seemed to enjoy it so I hope to bring parts of it back soon. It is always fun to be among the chatter at Midoriyama. Thanks to Def Leppard for the chance to lead. Until the next one.

My one year anniversary with F3 has arrived and I asked for a Q to commemorate the event. I had the perfect Weinke in mind, run back the same thing we did at my first post…The Deck of Death. Only one problem with that, Tiger has the same idea and uses it for his Q on Tuesday. No worries, YHC just had to put in a little more effort into making a Weinke that would deliver an equally effective beatdown.

 

Here’s how it went:

 

Warmup

Don Q’s x6IC

SSH x17IC

Morrocan Nightclubs x17IC

(6-17-17 in the anniversary of my first post, might be used at various points of the workout)

 

Pledge

 

Partner up and mosey (stay with your Partner for the mosey)

 

We get to the first stop and realize that Tiger and his cubs are giving chase, Morrocan Nightclubs until they catch up.

 

Stop #1 at the small soccer field

Partner #1 runs while Partner #2 does AMRAP of 3 exercises (Flapjack)

 

Set #1

Run across field and NUR back

Exercises – Burpees, LBC’s, Squats

 

Set #2

Karaoke across and back

Exercises – Merkins, American Hammers, Bobby Hurleys

 

Set #3

Bear crawl halfway and run back

Exercises – CDD’s, Dying Cockroaches, Mtn Climbers

 

Grab a new partner and off on another mosey (Stay with your partner)

 

Stop #2 at the corner field

Start in middle of the field and perform 6 partner hand slap Merkins. Partners perform 17 reps of called exercises then meet back in the middle for 6 hand slap Merkins.

Exercises – WWI’s, In and Outs, Flutter Kicks (IC)

When we got to this stop we noticed a potential FNG working out alone. Slaw and Blart immediately started EH’ing and before we left the field they had him hooked. Way to reach out guys!

 

Change partners again and mosey (Stay with your partner)

 

Stop #3 in the big parking lot

Time for a little Dora 123. One partner lunge walks across the lot and runs back while the other works to complete the cumulative amount of 100 little baby dips, 200 Rocky Balboa’s and 300 Seal Jacks.

 

After a few minutes of Mary (Wolverine Burpees, Mike Tysons) it’s time to mosey back to the flag.

 

Moleskin

 

The purpose of all the partner work, staying with your partner and changing up at various points was to make the point that we all have something to offer one another. Whetstone gives us the opportunity to take our life experiences and pour them into someone else and to also take our struggles and lay them out to someone who can help. I strongly encourage every PAX to sign up to be a part of this program and ask that you go into it with an open mind with a willingness to give it your best effort.

 

1 Thessalonians 5:11

“Therefore encourage one another and build one another up, just as you are doing.”

 

We do a great job of encouraging and building one another up physically at the workouts and Whetstone will give us the opportunity to do this in all other aspects of life.

 

Announcements: F3 Dads at Grizzlies game 6/15, Folsom 2.0 workout 6/16, 2nd F event at Goat Island 6/16, 3rd F event at 1st Presbyterian 6/22

 

Prayer Requests: Def Leppard’s son going into hospital for testing, absent PAX, Slaw’s and his M (congrats on 20+ years of marriage)

 

Welcome to FNG Pancake (Joe Martin), way to jump in and push the rock right off the bat!

Shout out to Quiche for getting me involved in F3!

 

YHC took us out in prayer and as always it was a pleasure to lead such a fine group of men.

 

Broke

A good site Q arrives early to setup shop or do a little recon before the mornings festivities begin. You never know what surprises may be lurking if you are ill-prepared. YHC discovered just that arriving at Midoriyama at 6am. The corner I wanted to have Pain Lab in would soon be under water as the sprinkler system on the soccer field was running in full force. As Pizza Man came running by on his EC run, he went to the Rain-Bird control system gadget and flipped a little switch to turn it off. Was able to finish my setup with a few minutes to spare and joined the large group that had already formed for the start. After the warmup I was joined by 8 other PAX for Pain Lab. YHC was pleased to see many new faces at the lab, glad to see you come out and earn your shirts!

Thanks to Bed Pan for bringing his shovel flag over to our workout location, respect brother!

The thang:

 

8-Ball of Pain – 8 Stations. Complete all exercises at each station then rotate to the right. Some PAX didn’t know left from right and may have intentionally bypassed a station. Mayor was quick to call them out.

• Tire Station #1
  1. 10 Hammer swings Left Side
  2. 10 Hammer swings Right Side
  3. 10 Alternating hammer swings
• Tire Station #2
  1. 10 Derkins
  2. 10 Flips (5 Forward, 5 back)
  3. 10 Deadlifts
  4. 10 GHD Sit ups
• Kettlebell Station #1
  1. 10 swings left arm
  2. 10 swings right arm
  3. 10 Rocket squats
  4. 20 American swings
• Kettlebell Station #2
  1. Kettlebell Flow – 5sets/5reps – Deadlift, Clean, Squat (Go heavy)
• Burpee Station
  1. 5 Burpees to Standing Shoulder Press
  2. 5 Burpees to lateral raise
  3. 5 Burpees to Reverse fly
  4. 5 Burpees to Squat
• Dumbbell Station
  1. 2 Sets – Colt 45’s
  2. 12 Hammer Curls
  3. 20 Overhead extensions
  4. 40 Lying chest press
• Slam Ball Station
  1. 5 Slam Burpees
  2. 10 Russian Twists
  3. 10 Bobby Hurley’s w/Shoot the rock
  4. 15 Squat and press
  5. 15 Overhead slams
• Battle Rope Station
  1. 15 SSH with Ropes
  2. In and Out waves tilfailure
  3. Hop wave tilfailure
  4. Alternating waves tilfailure
  5. Clockwise tilfailure
  6. Counterclockwise tilfailure
  7. Ski slopes tilfailure

 

Around mid-point of the workout, we saw the bootcampers run by us. At the same time, we heard a train, yup that means 5 burpees, we even yelled it to the bootcampers. Apparently, no one took it seriously other than YHC. I SAID 5 BURPEES DAMNIT!!! I was glad to see Pain Lab PAX get down and perform said task, thanks guys for listening.

Last exercise was loading all the equipment up in the Prius. Special thanks to the Folsom guys for putting a fine set of truck tires on the Prius, it allowed YHC to drive up over the curb and through the grassy knoll to get to the workout spot. Fun fact: With all 200+ Lbs loaded into the trunk, I can still haul more than Medicine Woman’s PowerStroke.

Rendezvoused with the bootcampers to get in some last minute Mary.

As always with Pain Lab there is a great deal of mumblechatter. When you are all in close distance of each other it’s easy to have good group conversation. Pain Lab always has a decent playlist of heavy metal music as well. There may have been some poking at the choice of music, but you know what, when you decide to Q the lab then you can choose your music. Take that as a hint and fill up Q spots at Pain Lab please. Thank you Gentleman that decided to try Pain Lab. Hopefully you enjoyed it and realized there is another workout style available to you every Saturday. It was truly an honor and pleasure leading you men. See you guys soon!

AYE

HIPAA