Tag: Bruhaha

You wear only an apron at the cheese shop?

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10 strong 💪 this morning at Carmel High. Weather was fantastic. A cool 55 degrees and foggy. Basically like every summer morning here in Carmel.

It was great to see Natty downrange from F3 Knoxville join us and come to coffeteria, too. Also great to see Bru Ha Ha (MIA since July 2020), whom YHC mistook for his younger brother Jagger. Sorry Bru Ha Ha!

Disclaimer given

Warm Up:
10 Michael Phelps
50 SSH
100 Grady Corn (yes! we made it to 100! Only a few moans from the pax. The batwing king loved the grady corns.)
20 Cherry Pickers
10 heel raises

The Thang:
On Track…
For 2 laps:
2 merkins, Run ¼ track, 4 merkins, run ¼ track, 6 merkins, run ¼ track 8 merkins for 4 laps. If first at ¼ mark do 2x exercise, if you are 2nd, do 1.5x exercise. If last, skip exercise and keep running. Sorry for the complex math!

Repeat: Burpees, Absolution, Situps

Great to watch Beach and Natty duke it out on the last 1/4 mile run. Natty took it.

Line up on goal line. Crawl bear 50, run back, crawl bear 25, run back. YHC thought that would take longer than it did so lets Crawl Bear to the 100 and run back.

Still time…

Freddy Mercury’s, Rosalitas, 6 inches….

Announcements:
* Contact Beach SOON! about F3 Shirt order… 10% discount and free shipping
* Contact Sharkbait about F3 Monterey custom shirt order
* RSVP to YHC if you are coming to Dinner at YHC house. Pizza, etc. Priorities will be in town and joining us.

Count-o-rama, Name-o-rama

YHC and Q: Cleveland Rocks

Doesn’t get much better than this…
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More than a Groiner

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Our meeting room got hijacked and let’s just say I am glad the rest of the pax did not log in to the meeting ahead of me.

Other west coast Virtual AOs started up this week and took some of the down range pax from our Saturday virtual AO. While I missed them, I really enjoyed just seeing F3 Monterey PAX on the screen. It was like old times down at Carmel High.

Warm Up:

50 SSH, 30 IW, 50 MNC, 30 Shoulder Taps, 50 Squats

Plank fest: 3 min plank, 30 second rest, 2 min plank, 30 sec. rest, 1 min plank, 1 min. high knees

This is where it was like old times. I wanted to try this out and I think it worked well. Partner up (yes, virtual partner up) and:

Partner 1 Al Gores, Partner 2 runs 20′ away from camera and does 10 Merkins. All pax halts when first group reaches 100 Merkins together.

Repeat again: P1 does Seal Jacks while P2 runs and does 10 mtn. climbers. Halt at 100.

Repeat again: P1 does Sun Gods while P2 Crawl Bears and does 10 Mike Tysons. Halt at 100.

That was it for the partnering up. I think it worked really well. I will do it again next virtual AO that I Q.

Burpees to failure. We knew Sharkbait would be the last on this one!

20 Groiners OYO (paying tribute to the meeting hijackers, if you will.)

We stayed around and chatted a little. Great to catch up with the PAX.

YHC and Q – Cleveland Rocks

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Sha la la la

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It was great to see YHC’s brother pop in to see F3 Monterey in action even if it was just virtually. He’s a big CrossFit guy. YHC got to see him in action a few years back and the camaraderie at his gym, CrossFit Distinction, seemed similar to what we have going here at F3 Monterey. Although families should not keep secrets – I will keep our monthly membership fee a secret to him.

Monterey’s 2nd Virtual workout brought out 10 strong. A big showing from F3 Peninsula’s Quick Silver. Thanks for coming out… hope to see you again next week.

Disclaimer Given

Warmup: All In Cadence… 10 hill billie’s, 10 IW, 10 Cherry Pickers, 50 Moroccan Night Clubs, 15 Gorilla Humpers, 15 Flutter Kicks, 10 Suzanne Somers, 15 Monkey Crunches

The Thang: Individual Medley consisting of Burpees, Merkins, Flutterkick, SSH.

Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30 until you finish 10 sets.

30 Mike Tysons (First one calls)
1 minute high knees
50 Plank Jacks (First one calls)
1 minute SSH
30 groiners (First one calls)
1 minute Aussie burpees
1 minute gas pumps
Air Presses & Merkins 1 to 10 … and then 10 to 1
1 minute high knees

Virtual Name-o-rama, COT (Thanks Flea for taking it.)

YHC & Q – Cleveleand Rocks

PS – Sha la la la… end of Family Ties theme song.

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My Bout with Mike Tyson

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Growing up in the 80’s / 90’s we watched Mike Tyson a lot. Pure dominance when he was at the top. His line “Everyone has a plan until they get punched in the mouth” is often misquoted and often appropriate. My plan of Pick up the Six workout did not go as planned but luckily it did not take a punch to the face to figure it out.

My bout with Tyson occurred in Florida when I was a member of a gym (don’t tell F3 Nation!.. and it was only for a few months.) For a brief period of time Tyson was working out there and after a session in the weight room he came out to the basketball court to play a game. I was on the sideline watching when the ball went out of bounds where I was. I grabbed the ball and threw it to none other than Iron Mike.

The idea of today’s beatdown was to complete every exercise at the same time. If you completed your reps you were to continue with the exercise until the six completed it as well.

10 Burpees OYO Pick up the Six (“PUTS”)
10 Burpees OYO PUTS
20 heal touches 4 count OYO PUTS
20 heal touches 4 count OYO PUTS
1 lap – turn around and PUTS
1 lap – turn around and PUTS
25 SSH 4 count OYO PUTS
25 SSH 4 count  OYO PUTS
10 gas pumps OYO PUTS
10 gas pumps OYO PUTS
Run to back of school by curbs behind theatre – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Mike Tyson’s OYO PUTS
10 Mike Tyson’s OYO PUTS
Run back to bottom of the hill behind the school PUTS
20 Monkey Humpers OYO PUTS
20 Monkey Humpers OYO PUTS
Against wall 6 decline merkins OYO PUTS
1 lap – PUTS
1 lap – PUTS
10 Burpees OYO PUTS
10 Burpees OYO PUTS
Line up on Goal line, 20 yard Crawl Bear, 60 yard Craw Bear, 20 yard Crawl Bear
Some misc. SSH, Planks to finish it off.

The PUTS workout didn’t seem to go as well as I wanted. I am Q next week – I will improve.

YHC & Q = Cleveland Rocks

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To Mr. Falconeer, with love, sally

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13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!

Disclaimer given.

Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)

The Thang:

On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps
PAX “20 burpees?”
YHC “yes – potential to do 80”
PAX, who are better at math than I am ” that’s 160 burpees”
YHC “Oh yeah, you are right… exercise!”
…a few PAX may have done 160!

50 seconds of beat down: LBCs amrap for 50 seconds, rest.

Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.

Gas pumps amrap for 50 seconds, rest.

Heal touches amrap for 50 seconds, rest.

Elbow plank dips amrap for 50 seconds, rest.

“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.

Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.

Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.

Count-a-rama, Name-a-rama (Welcome FNG Buffet), BOM

At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)

YHC and Q = Cleveland Rocks

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Jack Donkey

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12 strong, including 2 FNGs, make it out to Carmel High today and it was fun.

Disclaimer Given

We jumped right into and only paused for a few sips of water.

Run a lap. Circle up, 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Low (elbow) Plank Jacks, 10 Smurf Jacks

Run 2 laps, last man sprints with the last man doing 5 SSH before they catch up.

Line up on goal line, run to 30, 5 Mtn Climbers, run back to goal line and do 1 burpee. Increase burpees by 1. First person calls it.

Last man plank sprint – Line up shoulder to shoulder. Everyone holds plank. First person runs to end of plank line and planks. Do this from goal line to the 50.

Do the same on the way back to the goal line but PAX is doing SSHs.

Line up on goal line, bear crawl to 15, do 5 squats, crawl bear (shout out to Dirty Jobs) back to goal line and do 1 LBC. Repeat increasing LBC by one. First person to 10 LBCs calls it.

Circle up, on your own: 1 arm raise, 1 merkin. Repeat to 10/10. Then hold al gore. Question from FNG DRP … “That’s it, just an arm raise, no jumping or anything?” Oh the zeal of the FNGs… you have to admire it! Pick up the 6 at the end.

Name-o-rama, BOM, Coffeeteria

YHC and Q = Cleveland Rocks

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Wide world of sports

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Welcome FNG Cosell.

A beautiful morning out at Carmel High. We didn’t stop moving from 7-8 with a lot of running, merkins, SSH, Burpees, bobbing and weaving. That’s what happens when you watch a David Goggins video the night before.

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“Cause in my dreams, it’s always there”

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NOV 2 2019
Q: Flea

DISCLAIMER: Given

Warmup:
Cherry Pickers – 20 IC
Abe Vigoda – 20 IC
Imperial Walkers – 20 IC
Straight into Hill Billies – 20 IC
Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward]
Straight into Morrocan Night clubs – 20 IC

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

High Knees [4 counts]
Side-Straddle Hops
Freddie Mercury [4 counts]
Merkins
Squats
Ranger Merkin
Calf Raises [4 count]
Smurf Jacks [4 count]
Standing Lunge [4 count]

DORA 1-2-3s

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – SSSH

We had about 3 minutes left and finished with some “I Bet You Can’t do This”

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria WHERE GREAT CLIPS SHOWED UP FOR A LATE FULL STARSKY!

Some photos from today.

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Buckeye dominance

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8 posted today at Carmel High including 1 FNG. Welcome Uncle Buck! 4 native North East Ohioans added a nice mid-west hometown feel to the group. Go Buckeyes!

Warmup – Armies, Moroccoan Night Clubs, Windmills (fast and slow), Cherry Pickers, LBC all IC

The thang – Block and Bear suicides every 20 yards. Plank at end.

Parkour thru Carmel High while carrying your block (running, going under things, stairs, hills etc.) A few Wall sits, sideways bear crawls, lunges at the amphitheater.

Back to track and its time to do last man sprints with the bricks. Finally, block and bear back back to the other endzone to finish it off.

Count-o-rama, Name-o-rama, Coffeeteria

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Parkour

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12 pax did some parkour around Carmel High for a Cleveland Rocks beat down.

LBCs, burpees, merkins, duck walks, jumping, running… we did a lot.

An honor to host Sharkbaits dad today! 74 years and going strong. Respect Cow Bell!

Love everyone.

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