Tag: Burgundy

Parking Place Platinum Prius Party

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27 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
–> Straight into Morrocan Nightclubs – 10

The Thang:
Black Snake over to Community Center Parking Lot
Black Snake – Like a Last Man Sprint (Indian Run) except the PAX sprinting weaves through the other PAX .

–Once at the parking lot, PAX broke up into groups
1. Merkin Leap Frog (Completed Together)
While one PAX waited in the ready position the other did the allotted merkin(s) then took his position in front while his partner completed the next set. Total quantity of Merkins/PAX was 70.

–Groups then performed one of the two excercises
2. Forward then Backward
10 Merkins
Crab Walk to first parking lot “peninsula” (word we settled on to describe
break between parking sections
Bear Crawl to second parking lot “peninsula”
10 Air Squats
Crawl Bear to first parking lot “peninsula”
Crawl Bear to start
This group finished first both times and performed exercises of choice until second team was complete

3. Squatpocalypse
20 Air Squats -> Run Across Parking Lot and back
REPEATO 5x

–After both groups were complete they took a 30 count rest and switched exercises

4. Ladder Suicides
Upon completion of the second workout teams took a 20 count rest
and promptly executed suicides between lines ascending to the first parking “peninsula” and then descending back down to start.

Black Snake back to Flags
With a few minutes left YHC executed Ring of Fire: Flutter Kicks and 50 LBCs OYO.

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

F3 WODs
Platinum : The rule of treating other men the way they want to be treated.
Prius: A symbolic act of Virtue that does not itself solve a Problem.

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3

Some variation is the spice in life

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11 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
Morrocan Nightclubs – 10

The Thang:
Starfish
Starfish workout consists of a home base at the center where a workout out is conducted with 5 workouts at the corners and an additional one for a point. (Reference to F3 Starfish model). Exercises can be conducted in any order.

At Home Base 25 LBC’s are conducted
1st 30 Gorilla Humpers
2nd 50 Squats
3rd 50 Dips and Step-Ups
4th 30 Hydraulic Squats
5th 25 8-count bodybuilders

Upon completion of the 5th exercise and 25 LBCs PAX were instructed to execute a lap
-REPEATO-

Jack Webb
YHC ended the starfish workout a little early and conducted a little Jack Webb
1 Merkin – 4 Air Presses
2 Merkins – 8 Air Presses
3 Merkins – 12 Air Presses
4 Merkins – 16 Air Presses
5 Merkins – 20 Air Presses
4 Merkins – 16 Air Presses
3 Merkins – 12 Air Presses
2 Merkins – 8 Air Presses
1 Merkin – 4 Air Presses

Last Man Sprints – 2 for time

During the COT YHC discussed how the fear of rejection shouldn’t be a barrier to do anything in life and quoted a TED talk he had watched.

…I found that people who really change the world, who change the way we live and the way we think, are the people who were met with initial and often violent rejections. People like Martin Luther King, Jr., like Mahatma Gandhi, Nelson Mandela, or even Jesus Christ. These people did not let rejection define them. They let their own reaction after rejection define themselves. And they embraced rejection. …When you get rejected in life, when you are facing the next obstacle or next failure, consider the possibilities. Don’t run. If you just embrace them, they might become your gifts as well. –What I learned from 100 days of rejection

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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2020 – Ready, Set, Go!

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01 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copperhead Squats – 20
Lunges – 20 each leg

The Thang: Icosahedron of Death
The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.

The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.

  1.  8-Count Bodybuilders
  2.  Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. 
  3. Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
  4.  Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
  5. (Partner) Shoulder Taps
  6.  Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
  7.  Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
  8. Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
  9.  Burpees
  10.  Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
  11.  Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
  12.  Flutter Kicks
  13. American Hammer
  14.  Diamonds
  15.  Freddie Mercury
  16.  Mountain Climbers
  17.  Dolly
  18. Calf Raises
  19.  SSH
  20. 400 M Sprint

During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region

1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays.
2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in!
3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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4

“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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3

HIIT Monday Hard

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20191021
Q: Flea

DISCLAIMER: Given

Warmup: 
SSH – 20 IC
Imperial Walkers – 20IC
Hillbillies – 20IC
Sun Gods – 10 IC 
Immediately into 10 Morrocan Nightclubs

THE THANG
Mosied over to the playground and did the following 4X

Each exercise was conducted for 45sec in order with a 15sec rest inbetween and 1 min rest between sets.

SSH
Air Squats
Merkins
Al Gore
Tricep Dips
Lunges
Planck (High or Low)
Step Ups
LBCs
Mountain Climbers

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

MOLESKIN
-2nd F at British Bulldog Pub on 24 Oct, 5pm -whenever
-This week marks the launch of the F3 Impact Challenge. Find out more here: https://www.youtube.com/watch?v=puIFL5o4wHY
-Veteran’s Day Volunteering opportunity with Great Clips
-2nd F on November 21st – location to follow

LEXICON: Word of the day- 
10/90 – The general premise that 10% of the people in any Community or Organization will account for 90% of its IMPACT.

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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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Hindenburg BLIMP(s)

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20190930
Q: Flea

DISCLAIMER: Given

Warmup: 
Sun Gods – 10 IC 
Weed Pickers – 20 IC
4 count Calf Raises -20 IC
Copperhead Squats – 20 IC

THE THANG

B.L.I.M.P.S. Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats

Do 10 Burpees on each corner of a field, mosey between corners
20 Lunges ( 10 each leg) each corner
30 Imperial Walkers (15 each leg) each corner
40 Merkins each corner
50 Plank Jacks each corner

Ran out of time to do S

After each round, the first person to arrive back at the flag picked the exercise to wait for the six.

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

MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
e-mail to follow!

LEXICON: Word of the day- 
COFFETERIA – Post-Workout gathering of the PAX for mutual mockery, lying and coffee-drinking.

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TAKE II – 43 Feet CHALLENGE – WEEK 3 OF IPC

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20190921
Q: Flea

Pax:  Psyc, Sharkbait, Clevland Rocks, Burgundy

DISCLAIMER: Given

Warmup: 
Sun Gods – x10 IC (Sides, Overhead, In front)
Straight into Morrocan Nightclubs – 20x IC
Imperial Walkers – 25x
Copperhead Squats – 25x


THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
This was the second time doing it, I expected a few more people to show up and add to the challenge.

Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Gass pumps

Lather, Rinse and Repeat for a “43” minutes.

Had a few minutes left and decided to take a lap with Clevland Rocks while some of the other PAX cleaned up the coupons and I grabbed mine at the end.

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

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45 Minutes and Barely Time to Breathe (Revisited)

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20190819
Q: Flea

DISCLAIMER: Given

Warmup: 
For 3:30
20 Copperhead Squats, 20 SSH, 20 Imperial Walkers (10 FWD/BWD) Sun Gods

THE THANG

Felt like revisiting this workout with F3. It’s become a little bit of a go-to workout when I miss a day. Workouts were determined by Deck of Cards.

Timer used: https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US

14 reps of 1 min workout and 20 sec rest
1 min rest
Another 14 reps of 1 min workout and 20 sec rest.

Deck was reshuffled by accident, so I’m not completely sure of the cards we used…there were definitely ALOT of Merkins.

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

MOLESKIN
Words of Wisdom: “We’re preparing for something, we just don’t know what yet” -Priorities (or something like that)

LEXICON: Word of the day-
GROW RUCK – The combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.

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WASH

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20190717

Q Sharkbait 

Pax Great Clips, Burgundy, Beach & Flea

Warmup

SSH 30

IW 30

Don Quixote 20

Copperhead Squats 20

Mosey to Dust Bowl

12 Burpees

Mosey to Plaza 12 Burpees

The Thang

The Wash

   50 Werkins hand release

 100 American Hammers

 150 Step Ups

 200 Hip Thrusters/Flutter Kicks

Mosey to Dust Bowl

12 Burpees 

Mosey to Flags

COT

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