Tag: Burgundy

Yup… it was planned

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Disclaimer Given

Warm Up:
Bat wings (20 for arm, back arm, seal claps, overhead claps)
Mt. Man Poopers

The Thang
Mosey to car wash, SSHs
Bunny hop up side walk
Mosey to Alvarado
Lung walks to DPR window with some periodic Merkins thrown in
SSH IC
Mosey to beach – wall sits, planks

YHC and Q: Cleveland Rocks

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You just never know

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Grappler said some words of wisdom towards the end of his beatdown a few months ago that has stuck with me for some time. I am sure to get it wrong here but that’s ok. As longs as I get the gist of it than the words hit home in some way. You just never know when you may have an influence on someone. Something that will stay with them for a long time. Something that you do that you think is trivial, or words that seem to mean nothing, may stay with someone else forever.

Disclaimer given

Warm Up
Sun Gods
Hill billies

The Thang
5 Big Boy Sit-ups, then Imperial Walkers for 1 minute
5 Big Boy Sit-ups, then Freddy Mercurys for 1 minute
5 Big Boy Sit-ups, then American Hammers for 1 minute
5 Big Boy Sit-ups, then Hill Billies for 1 minute
5 Big Boy Sit-ups, then LBCs for 1 minute
5 Big Boy Sit-ups, then Plank Jacks for 1 minute
5 Big Boy Sit-ups, then Grady Corn for 1 minute
5 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute
5 Big Boy Sit-ups, then Absolution for 1 minute
5 Big Boy Sit-ups, then Gas Pumps for 1 minute
5 Big Boy Sit-ups, then Merkins for 1 minute
5 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute
5 Big Boy Sit-ups, then Rosalitas for 1 minute
5 Big Boy Sit-ups, then Mike Tysons for 1 minute
5 Big Boy Sit-ups, then 6 Inches for 1 minute
5 Big Boy Sit-ups, then Shoulder Taps for 1 minute
5 Big Boy Sit-ups, then Squats for 1 minute
5 Big Boy Sit-ups, then Air Presses for 1 minute
5 Big Boy Sit-ups, then Jane Fondas for 1 minute
5 Big Boy Sit-ups, then Lunges for 1 minute
5 Big Boy Sit-ups, then Rowers for 1 minute

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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SIMPLICITY to HONOR LAZARUS (F3 Memphis)

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5 strong 💪 to honor Lazarus from F3 Memphis. We never met him and yet what happened towards the end of the beatdown was like he was with us.

Warm Up
Michael Phelps IC
Arm Circles IC

The Thang
We did this in a parking lot exactly how it was described by Gus from F3 Memphis. A parking lot with lines between two grass islands. Called Point A and Point B.

At Point A 1 burpee. Bear Crawl to Point B. 2 burpees. Return via Bear Crawl to Point A and add a burpee. Escalate to 15 then deescalate to 1.

A great beatdown and one that we will do again.

We had Smiley stop by at the end of our beat down. He was a maintenance worker for the City of Monterey who used to wave or briefly chat with us as he was checking out the parking lot and beach area in the early mornings. 76 years old and he just retired. A Vietnam war veteran with 3 tours. He shared words of wisdom with us. “Tomorrow is never guaranteed.”

Here’s to you Lazarus.

YHC and Q: Cleveland Rocks

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Burgundy is a color

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5 strong 💪 today at the beach. Great to see Burgundy back at it.

WARM UP:
10 heel raises
SSH
Run in place, knees up for 4, butt kickers for 4
SSH
10 heel raises

THE THANG:

Mosey to fish market
20 merkins OYO
10 Squat down, on toes twice, back up
20 merkins oyo

Mosey to sea wall
Draw line in sand
5 – 2 ssh, 2 burpees (hands down on jump)
Other line
5 – Crab position.  But down, then up & touch hand to opposite toe, repeat other toe, then down
First to 6 calls it (draw line in sand to keep track)

5 Low plank, knees down, back up
Other line
5 Rosalitas for 2, then 1 rower, then 2 rosalitas

First to 6 calls it

Mosey back to AO strat

8 mins of mary:
2 rounds of…. with a run in between:
15 gas pumps
10 Freddy Mercury’s
20 LBCs

YHC and Q: Cleveland Rocks

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Flying EH 4/10/21

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The morning started off with @sharkbait putting a last minute flying EH on FNG (@Maestro) seconds before disclaimer was given.

Q: Beach

Disclaimer Given

Warmup: Sidestraddle Hops x 50 IC; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Cherry Pickers x 10 IC; Bat Wings x 20 IC

The Thang: 7 of Diamonds using corners of end zone and 50 yard line, plank until the 6 completes each exercise: Chilcutt Peter Parkers x 7 each corner; Bobby Hurleys x 14 each corner; LBCs x 21 (4 count) each corner; Squats x 28 each corner; Hand-Release Merkens x 21 each corner; Lunges x 14 (4 count) each corner; Absolutions x 7 each corner.

Circle up: Shoulder Press x 20 IC; Sidestraddle Hops x 35 IC; Big Boy Situps x 25 OYO; Calf Raises x 30 OYO

My bat senses told me that Cleveland Rocks was disappointed that he missed out on Bat Wings in warmups. So the last 2 minutes were delegated to Cleveland Rocks to lead us in Bat Wings IC. 🦇

COT, Counterama, Namerama, Welcome Maestro (FNG), F3 mission stated by Sharkbait, Announcements, Coffeeteria

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Shelter-in-Pain

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06 May 2020

Q Flea          

—-Warm – Up—-
Imperial Walkers – 20 IC
Hill Billie’s – 20 IC
Cooper Head Squat – 20 IC
Abe Vigoda – 20 IC
Cherry Pickers – 20 IC

—-The Thang—-
So for this one, you’ll need an interval timer. You can either use your own or click the link (already built).
http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest)
               -> 45 sec rest between sets
Total Duration 41:35

Side Straddle Hops 
Burpees 
Merkins 
Side Plank 
Side Plank – Other Side 
Mountain Climbers 
High Knees 
LBC’s
Air Squats 
Jump Lunges

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Daylight Savings DORAs

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Shortest Backblast…ever

09 Mar 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Cherry Pickers – 20
Sun god – 10 IC
Imperial Walker -20
Hillbillies -20

The Thang:
Partner DORAs
100 – 4 Count Lunge Thrusters
200 – Merkins
300 – Squats
400 – WWII Situps

Moleskin: Announcements in Newsletter

Ended with Number-O-Rama, Name-O-Rama, COT

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Stairway to Heaven or Ladder to Hell?

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26 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Abe Vigoda – 20
Imperial Walker -20
Sun god – 10 IC – Sides,Front,OHD

The Thang:

Light Pole Suicides/SQUATPOCALYPSE
Run to the first light pole, do 5 squats, run back to start
Run to the second light pole, do 10 squats, run back to start
Run to the third light pole, 15 squats, run back to start
etc.

Made it to seven light poles, for a total of 140 squats

Light Pole Ladders
Execute Merkins, LBC’s, Flutter Kicks, Plank Jacks in the following method

Run to first light pole, do 2 reps of each (DO NOT RUN BACK TO START)
Run to second light pole, do 4 reps of each (DO NOT RUN BACK TO START)
Run to third light pole, do 6 reps of each (DO NOT RUN BACK TO START)
etc.

Went up to 12 reps of each exercise and worked our way back down, returning to start

Ladders
Execute 10, 9, 8, 7, 6…etc. of given exercises

Front Lunge (1/side for time)
Freddie Mercury
Burpee
Gas Pump

Got to about 8

Moleskin: Announcements in Newsletter

Ended with Number-O-Rama, Name-O-Rama, COT

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Deck of Four

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17 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Prisoner Squats – 20
Pec Fly with Overhead Raise – 25
Karaoke Acoss Field, Frankenstein back

The Thang:

Deck of Death

Make it as far as you can through the Workout Deck.
2-10 = Number + 10 reps; J = 21; Q = 22; K = 23; A = 25
Hearts – Mtn Climbers
Spades – Squats
Clubs – Flutter Kicks
Diamonds – Merkins

Note: Joker = 10 burpees
If three cards of the same suit came up in a row. Then instead of performing exercise, do 15 Alligator Merkins

Made it to 12 cards left and conducted a total of – 26 Dips before we had to call it for time

Total reps performed
140 Mtn Climbers
158 Squats
203 Flutter Kicks
187 Merkins
20 burpees
15 Alligator Merkins

Moleskin: Announcements in Newsletter

Q1.0 Get Right
The Pursuit Of Proper Personal Alignment

“A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast-moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it—return it to its upright position—before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica —the passengers that he is charged to bring safely to the far bank—will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.

An unfit man is a slave to his lack of self-control”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria

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ABC, easy as 1,2,3

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03 Feb 2020

Q : Flea

DISCLAIMER: NOT Given…it just hit me as I was writing this.

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copper Head Squats – 20
Pec Fly with Overhead Raise – 20 [Finally found the name!] With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). This is your starting position. Bring your elbows together as if you were performing a pec fly. Once your elbows/fist are touching (midline body), gently lift both arms up and over your head. Reverse this exercise to get back to starting position.

The Thang:

ALPHABET CHALLENGE

Make it as far as you can through the letters of the alphabet:

# – 26 Side Shuttle Hops
A – 26 Mountain Climbers
B – 26 Burpees
C – 26 Lunges in cadence
D – 26 Air Squats
E – 50 Calf raises
F – 26 Merkins
G – 1 Lap Around Field
H – 26 Shoulder Taps
I – 50 2-count Squat Hold Punches
J – 26 4-count Freddie Mercuries
K – 26 WWII Sit-ups
L – 30-count rest
M – 26 Broad Jumps
N – 50 4-count High knees
O – 26 Merkins
P – 26 2-count Apollo Ohno’s
-Speed Skater style side hops
Q – 26 American Hammers
R – 26 Heels to Heaven
S – 1 Lap Around Field
T – 26 Sit Up Punches
U – 26 Hello Dollies
V – 26 Diamond Merkins
W – 26 Step Ups
X – 26 Dips
Y – 26 Derkins
Z – 50 4-count Flutter Kicks

Made it to X – 26 Dips before we had to call it for time

Ended with Number-O-Rama, Name-O-Rama, COT

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