Tag: Burgundy (Respect)

pax is shrinking

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We lost a few pax to graduation. We wish them the best and know a few are going to post at their new AOs.

5 pax and a single 2.0 posted today at Carmel High.

Disclaimer given.

15 Armies IC, 100 Moroccan Night Clubs… yes, 100. 5 SSH and then 10 OYO in silence. If you don’t stop exactly on 10 you do 5 burpees. The Q was the only one that messed up the count and had to do 5 burpees while the rest of the Pax watched. Windmill IC and the ground was wet again and the Q didn’t want to get wet so on to hillbillies IC.

The Thang:

In honor of Burgundy we did a KSBW workout. It is hard to find an exercise that starts with a K so we did planK jacKs for the K.

12 plank jacks, run 1/4 track, 12 SSH, run 1/4 track, 12 Burpees, run 1/4 track, 12 Wheel of Merkins…. repeat 11… 10…. etc. Oh,,, and the Q brought a tire that one of the Pax had to carry on the runs.

When we got lower in the count we moved over to the hill and ran up backwards, and then back down doing KSBWs.

Frog suicides to finish it off.

Count, Ball, Coffee.

YHC & Q = Cleveland Rocks

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will the guy in dallas ever show up to an F3 workout?

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4 strong at Carmel High this morning. Weather was gloomy in the distance but perfect on the field. I was honestly hoping for massive amounts of rain but it was great to have a day without rain given the past week of non-stop wetness. Nice breeze coming from the south… it was perfect. Some motivations of today’s work out came from Kobayashi (F3 Greenwood) who visited Monterey earlier in the year.

Q woke up at 5:15 today and watched some KSBW. Thought he saw Burgundy in one of the station advertisements. Q pondered why KSBW is both ABC and NBC…. hmmmm.

Q: Cleveland Rocks

Disclaimer given

Warmup:

Armies

Forward Arm Circles & Reverse

Front Arm Circles & Reverse

Over Head Arm Circles & Reverse

Cherry Pickers

Hill Billies

Gas Pumps… wait… Q didn’t want to get wet just yet so he cancelled Gas Pumps. It’s nice to be Q.

SSH

The thang:

Get brick…. thanks Sharkbait!

Form a rectangle with 1 Pax at each corner. Pax 1 – Does 10 curls and then Peter Parkers to Pax 2 who is holding a plank. Pax 2 departs with bear crawl 20 yards to Pax 3 who is doing squats. Pax 3 departs with crab walk 15 yards to Pax 4 who is doing LBCs. Thankfully Pax 4 dried out the turf and we all did our LBCs in that spot. Pax 4 runs to station 1 to do the cycle again. Keep this look for 20 minutes.

Run to back of school….

On your own: 30 burpees , 10 SSH,

30  Groiners, 10 ssh  

30 jumps over curb (two count)….

Once complete catch up with last pax to help them complete the work out (Thanks Sharkbait for getting me to the finish on this one!)

Run back to field

Now team up in twos: Pax 1 starts on 300  plank jacks, 200 plank dips, 100  Makter n diase while  Pax 2 karaoke to 20 and does 10 monkey humpers then runs back to take over for Pax 1.

Time ran out so we didn’t quite finish the above. Monkey Humpers were interestingly difficult even at that low interval. The runs back were more like a mosey.

Put brick back – thanks This-One-Time

Count-o-rama, Name-o-rama

Announcements: Thursday at the Dustbowl. Check email for more details. Family event with the Ms as well.

BOM

Coffeeteria

Q has a friend in Dallas that says he’s going to show for a workout. Hence the title of the post.

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TURKEYS

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Pax:  Flea, Burgundy, Sharkbait, ADT

DISCLAIMER: Given

Warmup: 

Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC
Overhead claps– 10 yards

THE THANG

Kicking off Thanksgiving with a “TURKEYS” inspired workout. I wanted to use frozen turkeys as coupons…but Flea talked me out of it, something about salmenolla….

After grabbing our coupons.

AMRAP of “TURKEYS”

Thrusters x 15

Upright-Rows x 15

Rock-ee x 10

King of Heart suicides (run forward to the first cone, then backward run to the sideline, then fwd to the second cone, etc. rinse and repeat till an entire set of suicides was accomplished).

Elf on a Shelf x 10 each side

Yoke walk to opposing sideline and back

Star jacks x 10

. The mumblechatter was that everyone seemed to hate the Elf on the Shelf…I’ll have to come up with a different “E” exercise for the next holiday.

Words of Wisdom

“It is too easy to concentrate on your misfortunes instead of your thanksgivings…” Ended with Number-O-Rama, Name-O-Rama, COT, Coffe

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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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Caterpillar / Fuzzy Wuzzy Leg-o-rama

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DISCLAIMER: Given

Warmup: 
SSH – 30 IC… I think I lost count and just kinda went with it!
Goofball – 25 IC
Mountain Man Poopers – 15 IC

THE THANG
We began with a Caterpillar routine: formed a line in the plank position. The last pax would box jump over the remaining pax. This continued in the same a la fashion of an Indian run.

Once on the other side of the soccer field, we returned back via “Fuzzy Wuzzy” this was a bear crawl Indian run routine back to the starting sideline.

Howling Monkey: this was a COP where all pax grapped their ankles, the first pax began 10 monkey humpers, as soon as he was finished the next pax began 10 monkey humpers, this continued around the circle for a total of three times!

Not to lose the soreness in our legs, we mosey’d to the bottom of the hill.

We performed a few rounds of Sun Gods.

Then 125 squats, OYO. Immediately once the pax was down with the air squats he mosey’d back up the hill to shovel flag.

We still had about 7 mins left, so we began a “7 mins of Mary”

LBC, plank jacks, atomic sit-ups, and gas pumps. After each exercise all pax would sprint to the opposing sideline and back to the starting sideline.

Words of Wisdom
“A man is nothing else but what he makes of himself”

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

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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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Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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Smoked Drumstick!

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Your legs will be smoked after this sprint workout!

20191005
Q: Hogs Breath
Pax:  Sharkbait, Burgundy, Cleveland Rocks, Californication, Screech

DISCLAIMER: Given

Warmup: 
Some mumblechatter, the Carmel boys swim team was warming up on the opposing side line. So these old men took this as a challenge and lined up to ‘compete’ against these young whipper-snappers!
SSH – 35 IC
Hairy Rockets – 25 IC
Cairoca to the 20 yard line and back.

THE THANG
Originally this was planned for down the field, however the Q modified to go sideline to sideline. This was to avoid the Carmel High swim team, we didn’t want a game of chicken developing!

-Partner coupon sprints. One pax would walk the coupon to the opposing sideline, gently set the coupon down and sprint as fast as they could back to the sideline. Once pax 1 reached the starting sideline, pax 2 would sprint to the coupon; retrieve said coupon and carry the coupon back to the starting sideline. All pax experimented carrying the coupons in different fashions, such as goblet, overhead, arms straight out, and shoulder carries. Lather rinse and repeat till all pax had completed 10 iterations.
-200 cumulative partner goblet squats with the coupon.
-Inch worm suicide / mosey. Starting at the 50 yard line all pax would inch worm 10 yards, then mosey back to the 50 yard line, then inch worm 20 yards, mosey back to 50 yard line. Lather rinse and repeat till all pax had completed inch worming 50 yards.
-COP with a round of failure to launch. Failure to launch is a slow 8 count copperhead squat, with a squat jump, we completed 8 rounds before the first pax was unable to launch off the ground.
-50 yard all out sprints, followed by a 50 yard walk back to the starting line. Lather, Rinse and Repeat for a total of 5 sprints.

Words of Wisdom
“Honesty is a very expensive gift, don’t expect it from cheap people…[don’t be cheap yourself]” Warren Buffet
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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F3 Monterey-Iron Pax Challenge Week 4

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Date: September 28 2019

Participants: ThisOneTime, Sharkbait (respect), Bergundy (respect), Psyc, Screech, BreuHaha,

Warm up: sidestraddle hops, imperial walkers, and arm circles

  • The workout (3 rounds for time)
  • 100 merkins and/or squats
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon swings and/or Bonnie blairs
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon thrusters and/or traveling lunges
  • 100 yard coupon carry out and back (200 total)

Result: Workout called at 0800. Recorded times: Burgendy at 52:50 (Respect!)

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9/9/2019 BackBlast – TableTop

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Q: Beach

Pre Warm-up Mumblechatter: Burgundy greets Q with reminder of how the Huskers choked on Saturday. Scab picked open. Salt poured in wound. Q may never recover.

Disclaimer: Given

Warm up: SSH 50 IC, Copperhead Squats 20 IC, Abe Vigoda 10 IC, Imperial Walkers 20 IC

The thang:

30 each: Chilcutt Peter Parkers, Merkens, LBCs f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

30 each: Mtn Climbers, Squats, Sleeping Hillbillies(flapjack) f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

Mosey around soccer field

30 each: Big Boy Sit Ups, Plank with Leg Lift, Gas Pumps f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises f/b Lunges to opposite sideline f/b Burpees/High Knees in place until everyone catches up. Repeat exercises, no Lunges this time, Burpees/High Knees until everyone catches up. Sharkbait requests reward for doing extra Gas Pumps.

Karaoke from sideline to sideline, flapjack at midfield. Sharkbait rewarded with his choice of exercise at the finish line. Sharkbait chooses Imperial Walker/Squat hybrid exercise. Hogs Breath arrives Full Starsky with coffeeteria supplies and mumblechatter.

Announcements: Great Clips goes for surgery 9/11. Dirty Jobs is healing post-op. You Betcha is recovering from an ankle injury. Keep them in your thoughts. Tough Mudder is approaching, Oct 5.

Words of Wisdom: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King, Jr.

Number-rama, Name-O-Rama, Beer Biscuit welcomed to F3Monterey & receives F3 name, COT, Parking Lot Coffeeteria

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