Tag: Midoriyama (Page 49 of 51)

Well it was another HOT day at Midoriyama.  With 6 PAX on hand I wanted to give everyone a tour of Midoriyama.

Warm-up:

Side straddle hops x 25 IC

Air Squats x 20 IC

Moroccan night club X 40 IC

Work out:

Off we go…we hit the asphalt for a good run…we stopped at every opening for two exercises…it went like this:

Run…

Merkins x 25

LBC’s x 25 IC

Run…

CDD’s x 30

Bicycles x 25 IC

Run…

Omaha to the bleachers for Incline merkins x 30

Flutter x 25 IC

Run…

Omaha to the bleachers for Decline merkins x 30

World War I x 20

Run…

Pull-ups x 10

Hanging leg raises x 10

Run…

Diamond merkins x 20

LBC flutters x 20 (Thanks to Freight)

Run…

Rider merkins x 20 (Thanks to Freight)

Homer Marge IC

Run…

Dips at the picnic tables x 50

V-ups x 25

With 20 minutes left…we took a short cut…lol…to slider hill…we ran down and up slider hill with 1 burpee at the top…rinse and repeat until 5 burpees

Mosey to stairs for calf raise x 10 per step (Total of 130)

Mosey back for 1 minute of Plank mary:

Plank up/downs

Plank jacks x 16

Pledge of Allegiance

Announcements:

June 11th- Inaugural F3 Belmont workout

COT

Great work by the PAX…way to push through the heat!! It’s always an honor to lead a great group of men!!

🎶 To the tune of a country song from the 90’s. 🎶

Five thirty in the evening
Only a few brave souls in sight
The park’s lookin’ like a ghost town
On a dark and stormy night
Raindrops in the distance
There’s a storm movin’ in
The PAX are ready
The warm-up begins
And the thunder rolls.
And the thunder rolls.
Whamo Lunge Walks is what we are yearning
Hoping that rain don’t come down.
The first throw was like a bird
Banking off a fresh wind
All the PAX are prayin’
It lands close by
And the thunder rolls
And the thunder rolls
They head to the playground
For three sets of pull-ups and mercans.
And off in the distance the lightnin’ strikes
Trying to get away
They take burpees down Route 66
and the thunder rolls
And the thunder rolls
They pretend they are zombies
And the lightnin’ strikes
Time to head for shelter
As there is no end in sight
Huddled under a ledge
They finish it off
And the thunder rolls
And the lightnin’ strikes
They run through the downpour
Leaping into car doors
And the thunder rolls

Warmup

• Side straddle hop 20
• Squats 20
• Arm circles forward/backward
• Windmills 20 (but they have a different name)

Main Thang

• Whamo Lung Walks – two rounds
• 3 sets of 20 pull ups 20 mercans
• Route 66 burpees
• Zombie walks about 10 feet.
• Ran to ledge and let each PAX call out
• I think it was:
• Wall sits to arm benches or something 🙂
• Wall taps 20
• Jump and hit knees 20
• LBC’s 20 IC
• Captain Thor

Very fast COT and a fast run through the rain to our cars. We cut this one 10 minutes short because we all agreed that today was not a good day to die.

So I started today’s workout with a funny experience I had early in the day. I had taken the day off from work to take my 2.0 to the dentist. I decided it would be a good time for a two-a-day. Since I normally don’t get to post in the morning I headed off to Folsom. So later in the morning when it was time to head to the dentist I discovered my battery was dead. At this point my 2.0 was in another world due to the valium they prescribed to her. What to do? Without thinking much about it I heaved the 60 lbs of giggling and flopping weight on my back and proceeded to ruck my way to the dentist. Fortunately this was only about a 1/2 mile but was no picnic in flip flops and a doped little person. Most have found this humorous, and it was, but I realized after it was over that I didn’t even think much about it when it happened. Just an example of how F3 has changed my way of thinking. The old me would have wasted a lot of time trying to find an easier way. An F3 Man just gets it done. So on to my third workout of the day.

Warmup:

SSH x 25ic

Morroccan Nightclubs

LBC’s x 20ic

Squats x 20ic

The Thang:

Captain Thor( this was a crowd pleaser, look it up)

Moseyed to the playground-set of 10 pullups-mosey to the steps and do 10 calf raises on each step(13 steps=130). Rinse and repeat 3 times. Great work guys!

Moseyed to the parking lot where cones were setup about 20 yards apart. Run to the first cone do 10 merkins run back and touch the starting line run to the 2nd cone do 10 more merkins and so on and so forth. Did this one again with squats.

Went to the wall for some Donkey Kicks x 10ic, 25 wall taps oyo, BTW Hip Slappers x 10 ic, 25 wall taps oyo.

Zombie walked back to the flag-25 yards and finished with 1 minute of CDD’s.

COT:

Prayers for all, Tooltime as he travels, Def Leopard on his 1/2 marathon this weekend

Great hustle by all today. Great to have Blart out with us at Midoriyama!

It was a hot humid day at Midoriyama so I figured a nice trail run would get us out of the sun…at least for the most part.

Warm-up:

Side straddle hop

Merkin jacks

Air squats

Lbc

Thang:

Heading towards the Lake loop, we see Billy Madison coming in hot so we welcome the chance to get in some merkins and flutter kicks. With those exercises down continue to head to the Lake loop hitting the kid  trail to get there. We stop at the picnic tables for some dips to get our arms going….off we go on the Lake loop. Throughout the trail run we gathered up for some V-ups, CDD’s, and Homer Marge’s. Great work by the PAX on the trail run but time to hit slider hill. We pushed through 5 sets on slider hill ending with 5 burpees. No time to rest…lets mosey to the steps for calf raises and we had just enough time for two sets of pull-ups then mosey back to the flag.

Pledge of alligence

Announcements

Prayer

Great work by all the PAX that came out!!! Always a pleasure to get to lead!!

For today’s workout, I decided to do a little throwback. Five years ago I was overweight, out of shape, and a big ball of mush. One day I just got tired of it and started working out at home. This was before I ever heard of f3.

Fifty pounds later I decided to introduce one of my favorite routines to the PAX. It was brutal but we made it through and I was impressed at how well everyone did.

Here’s the outline.

Warm-up

• Straight arm side straddle hop IC
• Side to side jump ropes
• arms out high knees
• hit the floor
• side to side floor hops
• Side straddle hops
• high knees

The pledge as we caught our breath.

Main event.

These are all done for one minute with no breaks unless you get tired. As many as you can do.

• High low squat jabs
• Fast feet to low plank.
• 8 Bobby Hurley 4 hop squat
• Right front kicks
• Left front kicks
• Diamond jumps
• 4 Plank in an outs. 4 push up jacks
• Burpees
• 8 high knees 8 Sprints 8 floor Sprints
• Plank with hoping feet to left side then center then right
• Front kick and step back and touch the ground. Right leg
• Front kick and step back and touch the ground. Left leg
• Squat twists. Squat and touch your foot after coming up. Alternate.
• Hop to one leg and bring the other behind.
• In the squat punch twice. Jump and do 180 to a squat and repeat.
• Power knees to left
• Power knees to right
• Jump side to side landing in squat with a hook pinch
• Squat then front kick (alternate kicks)
• Run up a little, touch ground. Run back, touch ground.
• Peter Parker’s with a push up
• Plank punches
• 8 jump ropes / 8 pulse squats
• Squat and hold and pretend to hit a speed bag.

At this point, I was out of exercises but we still had 10 minutes left. So I took a quick survey, then abruptly disregarded the results, and started again from the top.

• High low squat jabs
• Fast feet to low plank.
• 8 Bobby Hurley 4 hop squat
• Right front kicks
• Left front kicks
• Diamond jumps
• 4 Plank in an outs. 4 push up jacks
• I threw in an audible and we did LBC’s to catch our breath before the final pain.
• Burpees
• Low plank and hold, Do a plank jack anytime someone yelled “Yeah”. Tool time didn’t get the memo and kept screaming yeah as we looked at him with disgust.

Ended on 45 minutes exactly. Quick list of announcements and ended with the COT.

Here is some early feedback on the workout:

@F3Gastonia @ericlbarnes what happens at Midoriyama when Floppy Disk has the Q pic.twitter.com/UXkCytY5ZE

— Scott johnson (@f3_ToolTime) May 24, 2016

Great beat down Sir! Almost made Tooltime stop talking!

— F3 Freight (@RickyKeever) May 24, 2016

Thanks men for making me stronger! Until next time, Floppy Disk signing off. 

So I’m writing this BB 2 days after the workout. Thus the tittle. It always hits you more the 2nd day! I went into this one with very little planned. After doing this enough a plan isn’t always needed. I loaded up some coupons figuring I could get them mixed in if needed. We ended having an even 6 so it worked out for some sort of Dora.

Warmup:

SSH x 15ic

Hillbillies x 10ic

Toy Soldiers x 10ic

There was some mumble chatter about Duke and UNC so it was felt that evil needed to be worked out of Def Leopard so 10 Bobby Hurley’s were called. This happened periodically during the workout.

The Thang:

Partner up with a coupon, 2 groups had blocks and the toughest group grabbed the 40 lbs kettle bell.

Partner 1 runs down the parking lot and back Partner 2 does the exercise and switch. You know the drill.

1st -150 curls 2nd- 200 LBC’s 3rd-200 squats 4th-100 upright rows 5th- 75? roll up V ups

Circled up for Ryder Merkins x 5ic, Diamond Merkins x 10ic, CDD x 15ic

YHC then asked for request. Tooltime said running because he knows Floppy Disk hates it. Floppy Disk said Zombie Walk. So I like to please everyone so we sprinted part of the way through the parking lot then finished it off with a Zombie Walk. We slow moseyed back to the start and did some Fiddler crab walks.

COT:

Announcements-Belmont startup June 11th, Belmont 5K 5/28, F3 Dads at South MTN

Pledge

Prayer

A great workout came out of nowhere today. It is great to meet up with your brothers and push one another like this. Special welcome to Slaw who just joined this past Saturday and came out to Midoriyama this week. Great to have you brother. Good Work!

Well it’s 5:30PM at Midoriyama…here we go!! Let’s begin Pizza Man’s delivery…

Warm-up:

Side straddle hop x 20 IC

High knees

Don Quixotes x 15 IC

The Thang:

Merkin x 20 IC

Air squat x 20 IC

Flutter kicks x 25 IC

Werkin x 20 IC

Alternating Jumping Lunges x 30 IC

LBC x 30 IC

Dips x 30 IC

Wall Taps x 30 OYO

Homer Marge x IC

Carolina Dry Dock x 20 IC (Omaha 12)

One legged lunge x 15 IC

World War I x 25 IC (Watch out Tool Time)

Diamond merkins x 20 IC (Omaha 16)

Zombie walk x half the distance of horse pit

V up x 30 IC

Mosey to slider hill

Down and up slider hill with 1 burpee at top, down and up slider hill with 2 burpees, keep going to 5 burpees

Mosey to steps for calf raises (Total of 60 Calf raises)

Mosey to playground for 2 sets of pull-ups ASRAP

Mosey back for:

Plank

Plank jacks

Spider merkins

Monkey Humpers x 15 IC

Announcements:

• May 21st- F3 Dads Day at South Mountain State Park
• May 23rd- BBR Planning Meeting 7 pm, at Brixx in Gastonia
• May 28th- 5k Belmont (Be nice to have a good F3 showing in Belmont, two weeks before inaugural F3 Belmont workout)
• June 11th- F3 Belmont inaugural workout

Great work by The PAX!! Always a pleasure to get the opportunity to lead!!

 Encourage one another and build one another up, just as you are doing.

1 Thessalonians 5:11

Midoriyama hosted 3 PAX on a hot and humid Thursday evening workout.  Since it was a Thursday, I decided to have a TBT with some of my favorite exercises from other workouts in the past.

Warm-up:

Side straddle hop x 20 ic

Jump squats x 20 ic

Lbc x 20 ic

Pledge of Allegiance

The Thang:

Run to soccer fields

-11’s (Bleacher jump ups and dips)

Run to playground

-10 pull-ups

Threw in a detour, run to hill (aka slider burger hill)

-up and down hill w/ 15 merkins and 10 air squats at top x 5

Run to stop sign and back to horseshoe pit

(*Ab work at each opening and 5 burpees at speed bumps*)

Zombie walk rest of the horseshoe pit

Run back to playground for 10 pull-ups

Mosey to flag to finish with Mary

-Peter Parker Peter x 20 IC

-Side twist plank x 20 IC

-Gorilla humpers x 20 IC

Announcements…

Prayer…

 Great work by the PAX!!  I would like to say thanks to Freight for introducing me to the F3 nation and to all my brothers that push me each and every workout.

So encourage each other and build each other up, just as you are already doing. 

1 Thessalonians 5:11

Disclaimer was given …then into the warmup

Warm-up:

SSH- 15 IC

Merkins – 10 IC

Squats- 10 IC

The Thang:

On your Six Gents….repeato of My VQ Abs workout ….this was horrible

In and Outs arms up- 25

Freddie Mercury’s arms up– 25 forward 25 Backward

Crunchy Frog – 25

Wide led Sit-ups – 25

Fifer Scissors ( slow count) – 25

Hip Rock and Raise- 25

Heels to the Heavens- 25

V-up/Roll-up – 25

At this point Billy Madison rolled in hot!…..

Oblique V-ups- 25 Right /25 Left

And 50 American Hammers legs up!

YHC forgot the Pledge after the warm up….so

Insert the Pledge….

Mosey to Hamburger Hill…..even more horrible

7 Hill Sprints- (down and back counts as 1)

Ok….recover…….that’s enough ….Mosey to the playground….more horribler

10 pull-ups

20 Merkins..

Rinse and repeat….

Mosey to the bathrooms for a 30 second wall sit 90 degrees …arms up/out/down and then up….Halleluiah its over

Mosey to the Flag

Announcements….

COT

Praises for the Cancer free report for Billy Madison’s  M  today! Prayers for f3_Olive and the entire Latini family for the loss of their 8 year old little girl…..Heartbroken over this….no words…..

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

It is unbelievable how doing this thang that we have impacts our lives. When the world feels like it is crashing in on us we can post to a workout and feel a little relief. Whether it’s through the release of stress from working out or brotherly love and support. It is apparent we do this because we need it. Thinking back I can’t imagine not ever finding this and my brothers not being in my life.(Thanks Dolph!)

Warm Up:

Seal Jacks x 15, Imperial Walkers x 10, Hillbillies x 10, Goofballs x 10

The Thang: Circuit work with tokens

1 minute of each with a 20 second break to switch. Box jumps w/50 lbs vest, Jump rope, Slam ball from over head, 40 lbs kettlebell lifts, tire toss. Each PAX gets a turn with each. In between each round we went for a mosey around the parking lot to the playground for 10 pull-ups. 3 rounds of all completed. Shout out to Billy Madison for the weight vest mosey! We had a few minutes left to finish strong with some BTTW hip slappers and Australian Mtn Climbers. Good work men!

COT:

Pledge, announcements, Prayer request( Tooltime and his coworkers, Billy Madison’s M(Veronica Vaughn).

As always a pleasure gentlemen and thank you!