Tag: Midoriyama (Page 50 of 51)

MOUNT MADORIYAMA GASTONIA — A record-breaking number of PAX showed up to audition for F3 the musical. “I couldn’t believe how many are here,” Floppy Disk, the producer, said, “these guys must love the theater.”

After a short warm up the main audition started. Siri, the musical director, loaded up the first song, “Flower”, by Moby. The goal was to show the upper body stamina by doing mericans every time Sally went up and came down. Completing this was a struggle for all the men, grunts and groans were so loud they could be heard over revved up Eleanor.

Next up came the song Roxanne and it did sting. A burpee every time her name was called and it was called a lot.

To round out the dance portion, Joe Nichols did a rendition of “Yeah” and the men were saying “No, No”, but it kept on. This time with a squat for good measure.

Most concerning of all was after the songs ended, Allen Tate, one of the men auditioning, kept pirouetting through the parking lot and many had no idea he was such a balletomane.

In all seriousness thanks all for coming out!

Warmup IC

• 20 Windmills
• 10 Smurf Jacks
• 1 minute arm circles forward
• 1 minute arm circles backward

Main Thang

• “Bring Sally Up” with mercans
• “Roxanne” with Burpees
• “yeah” with squats
• Whamo Lunge Walks – each PAX got a turn
• 1 circle mercan
• reverse hill run 10 LBC at top, forward down hill, 10 LBC — Total of 5 climbs
• Modified zombie walk. Lunge, Lunge, Burpee For 30 feet.
• wall sits
• Frog hops
• 50 wall taps
• 50 tricep dips
• 2 sets — 10 scissor legs, 10 in outs, 10 v-ups
• low plank (plank jack when anyone yells “Yeah”)
• in place jump roping 2 mins

Ended at the flag for announcements, pledge, and COT.

It was a beautiful day at Mt. Midoriyama, with the Mud Run looming on Saturday, figured a full body workout was needed!!

Warm-up:

-25 SSH IC

-15 Don Q IC

-30 LBCs

-Pledge of Allegiance

Thang:

Run drive at each break on the right:

-25 merkins

Middle of drive near soccer fields:

-25 squats

Continue to playground

-10 pull ups

Continue to stop sign and turn around

Finish at flag

Total of 150 merkins

Check time:

-Zombie walks to the bleachers (about 40 yds.)

-20 Flutters IC

-Homer/Marge IC

-11’s (Jump ups and dips)

-Modified Jacob’s ladder- Run horse pits 6 times with increasing number of burpees each trip

-Mosey to stairs for calf raises (about 120 total)

-Mosey to playground for 10 pull ups

-Mosey back to flag for a little Mary

• 10 Squat jacks
• 20 Hillbillies
• 10 Monkey Humpers

Announcements:

April 30-Mud Run

May 14th-Caromont Community Challenge    http://www.caromontcommunitychallenge.com/

*Great work as always!! Always a pleasure getting the opportunity to lead!!

Fortunately for the PAX in attendance today Floppy Disk was unable to make it so the weight vest was eliminated from the workout today. Have no fear we will just do it next week! It was thought there would only be 2 in attendance but Midoriyama’s first FNG arrived and shortly after Def Leopard rolled in! After some discussion of what F3 is about we got under way.

Warmup: Seal Jacks x 15ic w/bricks, LBC’s x 20ic, Prayer Squats x 20ic w/bricks

The Thang: Headed for the trails with Bricks in hand. Ran the soccer loop and part of the Mtn loop stopping every so often for some ab work and squats. Probably somewhere around 2 miles.

Originally we were going to take turns running with the 50 lbs vest. Next time!!!!

COT: Announcements-Mudrun, Burpeethon, Caramont Health 5k run coming up 5/14 will be running through 2 of our AO’s. Pledge, further discussion of F3 with FNG, Named FNG-Billy Madison! Welcome brother hope to see you more!

Warm-up:

SSH- 20 IC

Merkins – 20 IC

Squats- 20 IC

Pledge

The Thang:

On your six man let’s get the core engaged!

V-up /Roll-up – 25
Oblique V-ups Right Side /Left Side -25 each side
Flutter Kicks – 50

After that we moseyed for a lap down the road and around the parking lots.
Circle up at the playground….
10 Pull-ups then 20 Merkins
10 Chin-ups then 20 Military Merkins (elbows in)
10 Close Grip Pull-ups then 20 Diamond Merkins

Off for another mosey down the road and back to the horse shoe Pits
Zombie walk for well…..Eternity( it seemed that way!)
Well this is going to hurt
Backs to the wall….1 min wall squats (at 30 sec drop to 90 degrees)
I think we should give the Legs a break!
30- CDD’s…..ok break over

Another mosey down the road and around Parking lots and back to the wall.
This is going to hurt more…..

Single leg wall squats alternating legs at YHC count.

Mosey back to the Flag…

We finished where we started with core work
American Hammers Legs up- 50
Fifer Scissors – 25 (slow count) The PAX REALLY enjoyed this agony!
And we finished up with Floppy Disk’s Favorite
2.5 mins of Plank – Alternating Low then High
.
COT
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

As always it was It was an honor to lead today men!
Tool Time

The admin has a JavaScript error causing it to lose all the text I entered. The typical WP admin usually stores drafts for situations like this but apparently that isn’t enabled?

Warm up (IC)

• 25 Windmills
• 25 Side Straddle Hop
• Morocon Night Clubs

The Thang

* Weezy Jefferson
* Dolly
* Rockette Dips
* Hill Ladder Burpees
* Imperial Squat Walker
* Not-So Lazy Boys
* Reverse Crunch
* Surfer Merkin
* Star Jack
* Inch Worm
* More stuff

Returning from a great family vacation on the high seas with sea legs still lingering and the Community Run looming it was seen fit to do some running! Always a favorite of Floppy Disk.

Warmup: Seal jacks, Swimmers(or drowning swimmers, wailing large arm circles), Boat and Canoe.

The Thang: Run the mean streets of Midoriyama stopping at each parking lot opening for 20 merkins and 20 LBC’s. Added in a few squat locations, tricep dips and as always at Midoriyama we can’t pass the playground without doing pull ups. This equaled up to about 2 miles, 240 merkins, 240 LBC’s, 40 squats, 30 tricep dips, and 20 pull ups.

COT:
Announcements, Pledge, Prayer

Great to be back on F3 land!

Warm-up:
SSH- 25 IC
Squats – 20 IC
Merkins- 15 IC
Pledge
The Thang:
After the warm-up we moseyed over the Bathrooms ….very short distance.

Balls to the Wall Mountain Climbers 20 IC

We allowed all the blood from our six to flow back into our six before we continued the workout.

Mosey to the shelter for some dips…detour ( couple having a picnic)….so mosey down to the first bench we saw…

30 Dips IC….only YHC can’t count so maybe it was 40….possibly 50 ….Freight said 60….they hurt…

We continued for our Mosey around golden pond….and stopped along the way so Floppy Disk could well (water the trees) …

20 Merkins on the trail IC

Then it was on to the main event…..Hamburger Hill…

Hill Sprints

We did 4 (down and back =1)

Then 15 CDD’s IC…

We finished with 2 more to bring us to lucky number 7 ….(YHC actually did 1 more while the 2.0’s were resting)

After that we moseyed back to the Flag and did some plank for on our 6 for a little core workout. 1 and ½ mins

Plank
Plank twist
Plank twist with knees up
Plank twist arms over head

COT
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Tool Time

Today was a great day for a workout. Perfect temperature, a small breeze, and a mountain as the back drop.

Warmup

20 Windmills IC
Jump Rope 2 minutes

The workout

Started in the horse shoe arena.

Run between pits, 20 merkins. Total of 100 merkins
Longe back
Run between pits, 20 squats. Total of 100.
Bowler Longe back
Run between pits, LBC. Total 100

Mosey to playground.

10 pull ups. 10 calf raises (3 sets)

Mosey back.

40 wall taps
20 mountain climbers

Move to bleachers

40 triceps dips, 20 jump ups (3 sets)

Mosey through a short trail run.

Very long longe the length of horse shoe pit.
20 IC merkins
25 IC LBC
Boat and Canoe

Pledge and COT.

3 PAX showed up on this nice day at Mt. Midoriyama….so lace up your shoes and lets hit the trails.  Heard some moaning and groaning but it stopped once everyone was dodging cankerworms!!

Warm-Up:

Who needs a warm-up??

The Thang:

The PAX took off from the parking lot and headed toward Big Leaf Loop…about half way through the loop, time to regroup; what better way than 25 merkins and 30 LBC’s. After the Big Leaf Loop we decided to continue on the Soccer Loop; before we started it we needed to regroup with 25 merkins and 30 flutters. Soccer Loop was a quiet run do to lack of oxygen so we regrouped once more with 25 incline merkins before the Spencer Mountain Loop.  That’s when the fun started…deep in the woods we go…great prep work for BRR with major elevation changes.  I thought I knew where we were going but obviously nobody heard the disclaimer about not to follow me.  With that being said, we missed some turns and ended up halfway up Mt. Midoriyama heading away from the AO. We all stopped looked around and said WHERE ARE WE???.  OMAHA time….back from where we just came from to find our way out…3.45 miles later we arrive at the AO.

Great work from the PAX and its ALWAYS a pleasure to get to lead

Warm-up:

SSH- 15 IC

Moroccan Night Club- 30 IC

Squats – 10 IC

Pledge

The Thang:

YHC announced to the PAX that we would start on our six for an Abstravaganza oh and this is just the beginning…all exercises done with minimal breaks in between.

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that joyous experience (I think my intestines are still at Poston Park) the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…

Wide Pull-ups -10 then Merkins -20 – X’s 2

Chin-ups 10 then Military Merkins (elbows in) -20 – X’s 2

Close grip pull-ups -10 then Werkins -20 – X’s 2

Vaulter pull-ups right forward 10 then Staggered Merkins left forward -20 -X’s 2 (switching arms for second round)

Burnout phase- 3 of each of the above listed pull –ups paired with 5 their corresponding Merkins.

After this the PAX moseyed for a little cool down ( at this point Freight told me the Q schedule was full for the rest of the year)  then back to the flag. 3 ½ minutes left…

Floppy Disk called out – 20 Burpees OYO

2 1 /2 minutes left …Freight called out any variation of plank …so that’s what we did!

As this was My VQ and I wanted to hit it fast and hard…. today was definitely not for the faint of heart. It looked much better on paper.

COT

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time