Tag: DPR

Park it

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4 strong šŸ’Ŗ this morning. Weather was clear and a little chilly – temperatures in the 40’s. We are back to dark skies in the morning due to the time change over the weekend. YHC was almost late to Q the workout pulling in with about 1 minute to spare.

Warm up:
Tea Pots & Cherry Pickers… that’s it… time to mosey.

The Thang:
Run to the municipal parking garage. Run to the top up all the ramps.
Pair up.
One pax does hello dollies, the other does feel the Bern up the ramp, does 10 squats, runs back. Switch places. First team to 200 hello dollies calls it.
Repeat for 300 LBCs.
Repeat for 400 Mtn. Climbers
Run down the stairs of parking garage, then back up. Run down the other stairs, back up, and down again.
Run to beach, some all sits & planks. Great to look at the horizon as the sun begins to rise.

YHC and Q Cleveland Rocks.

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3/8/21 Bash At The Beach

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Pax: Beach, Sharkbait, Cleveland Rocks, DPR, Potato Chip, Grappler

Q: Beach

Disclaimer Given

Warm up: (all in cadence) Side Straddle Hops, Hillbillies, Imperial Walkers, Windmills, Cherry Pickers, Copperhead Squats

The Thang:

1. Bat Wings IC = Forward arm circles, Reverse arm circles, Seal claps, Overhead claps (with hold after each, until Q notices grimacing on Pax’s faces)

2. Pair off into partners for BOMBS=Each pair completes 50 burpees, 100 overhead claps, 150 merkins, 200 big boy situps, 250 squats– one partner lunge walks to the curb while the other exercises – First pair to complete triggers recovery.

50 Sidestraddle Hops IC

Circle Of Trust

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    Welcome FNG “Big Johnson”

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    An amazing day out. No gloom here. Mid fifties and sunny.


    We borrowed F3 Hampton Roads idea of a special log to commemorate a members 50th post. They call their’s Lady Glitter Sparkels. The premise is that if the post hits the ground during the beat down everyone does 5 burpees.

    Warm Up
    5 Tea Pots
    10 Finkle Swings (Leg swings)
    15 Cherry pickers
    20 SSHs
    25 LBCs
    20 IW
    15 heel raises
    10 Rowers
    5 Burpees

    Ceremony to introduce Lady Glitter Sparkles to the Pax and D.P.R. Pax immediately renamed her “Big Johnson.”

    1 tip: You are the Q (or the leader) of the post and itā€™s never truly ā€œOn your Ownā€ with F3.

    The Thang:
    Run to top of hill – SSH until LGS arrives
    Run to corner – Al Gore until LGS arrives
    Run to curbs – Plank until LGS arrives
    At Curbs: 10 Hello Dollies / 10 Mike Tysons (Bench press LGS?) then 9,8,7ā€¦.
    At Curb: 10 rowers (leg raises with LGS?) / 10 Arm Presses while wall sitting (Curls for the Girls with LGS?)
    At Curb: 10 LBCs (LBCs with LGS) / 10 Squatsā€¦. (partner up – squats with LGS – one holds each end?)
    Run to mid school – SSH while wait for LGS
    Run to hill by football field – do a few Bernie Sanders back up the hill.
    Run to field

    Goal line – partner up
    1 pax Kareokes to 30 does 10 shoulder taps (runs back) while other pax does 1000 dying cock roaches – first team calls it.

    Credit goes to D.P.R. who did not let BJ hit the ground once during the beatdown.

    YHC and Q: Cleveland Rocks

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    Groiners

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    7 strong šŸ’Ŗ this morning. Great weather. 50 degrees or so. Sun is coming up quick these days so most of the beatdown is done in daylight. Fishing boats were out well before us – lights blasting the bay as they gathered their take.

    Warmup
    1 Merkin
    10 IW
    2 Merkin
    Abe Vigodas
    3 Merkins
    Hill Billies
    4 Merkins
    Heel Raises
    5 Merkins
    Am. Hammers
    6 Merkins
    LBCs
    7 Merkins
    Cherry Pickers
    8 Merkins
    Moroccon Night Clubs
    9 Merkins
    SSH
    10 Merkins

    All that in 10 minutes. YHC yelled out that’s 155 pushups in 10 minutes to which Sharkbait corrected me that is was actually 110. As Dredd said in the hit documentary “300” produced by YHC and edited in part by Burgundy, Sharkbait is a merkin master so no pulling the wool over his eyes on the merkin count!

    Mosey to lot:

    • Bear Crawl, 20 groiners, bear crawl back, plank /Pick up Six
    • Crab Walk, 30 groiners, bear crawl back, plank /Pick up Six
    • Crawl Bear, 40 groiners, bear crawl back, plank /Pick up Six

    YHC didn’t have anything else planned except 6 minutes of mary but there was now 20 minutes left! What to do!?!?!?!

    Mosey to wall. 20 dips, 15 dips, 5 dips & 20 box jumps

    Mosey to beach – run back to home but along the way to 10 catcher burpees OYO

    6 MOM was actually 10.

    Count / Name / COT

    Something new planned for Saturday… hint it is a Hampton Roads tradition.

    YHC & Q Cleveland Rocks

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    Growing

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    8 on a Monday. Awesome. These 8 were challenged to attend all workouts in the Month of March.

    Welcome FNGs Shaffer & Grappler.

    Warm Up
    20 SSH IC
    15 Merkins IC
    Windmills IC

    The Thang
    Mosey then Bear Crawl

    Pax does squats while 1 at a time 1 pax runs to X and does 10 Merkins

    Partner up. One pax runs, other exercises. First team calls it: 100 leg presses, 200 hello dollies, 300 LBCs

    Mosey to sea wall – wall sites & mike tysons
    Mosey back

    There’s more time… what to do: Air squats & Al gore,
    arm raises & merkins
    SSHs to close it out

    YHC and Q Cleveland Rocks

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    SLT

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    5 strong šŸ’Ŗ this morning at Carmel High. Great discussions at coffeeteria to create a SLT to grow F3 Monterey.

    It was not gloomy but the field was cold and damp. Gloves quickly soaked up the water to freeze the fingers.

    Congratulations to Potato Chip for accepting and completing the challenge to attend every F3 Monterey workout in February. Prize is on it’s way!

    Disclaimer given

    Warm Up
    50 moroccan night clubs
    20 Hill Billies
    20 cherry pickers
    25 Calf raises
    Bolt 45ā€™s ā€“ 15 squats to halfway down. Ā  15 squats halfway to full down.Ā  15 full squats.
    20 Hello Dolly

    The Thang
    Run lap
    Burpees – 1 pax runs to 40, rest of pax do burpees ā€¦ do until all pax have runā€¦ repeat if needed.

    Bunny hop & at 10 do 10 Groiner, High plank, low plank, low plank jack, back to high plank jackā€¦. Reduce by 1 every 10 yards

    Pair up – 1 partner crab walkds o 5 planks while partner crab walks to 10 & planks, first pax goes to 15ā€¦ repeat for 100 yards

    Run to 50ā€¦ 10 bobby hurleysā€¦. All the way to 1 every 50 yards

    Run to 50ā€¦ 10 rowers ā€¦. All the way to 1 every 50 yards

    8 minutes left and we did LBCs, Squats fast and slow, Lunges, planks and Mie Tysons.

    YHC and Q Cleveland Rocks

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    Blurry

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    I swung most of this one from the hip this morning so hopefully the below is accurate.

    Warm up:
    Grady Corn
    Moroccan Night Clubs
    Calf Raises
    Tea Pots
    SSH

    The Thang
    Line up on goal line. Crawl Bear to other goal line. Any pax that takes a knee and entire PAX does 5 burpees. First one to goal line calls it. No one wanted to do burpees and DPR crushed the Crawl Bears to call it.

    Mosey to north end of school.

    Jump over curbs x10, 10 LBCs (4 count) and reduce by 1 each time.

    Mosey to middle of school

    5 dips each row of amphitheater going down

    going back up – 5 mike tysons & 5 decline merkins

    Mosey back to north side of school

    10 hops over curb & 10 rowers, reduce by 1

    Mosey back to field, bear crawls again & 5 burpees for any knee for PAX. We did one set of burpees before DPR again crushed the crawl bears to call it.

    6 mins left. 1 min of LBCs, 1 min of cherry pickers, a little rest and 3 minutes of plank to wrap it up.

    YHC and Q Cleveland Rocks

    Welcome FNG Detective.

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    On the tipping point

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    Challenge went out to the PAX to go to every beatdown in Feb. We have 3 still on track for that. We are hoping to grow F3 Monterey and I think we are on the tipping point. I have to give a presentation to a group which could easily double or triple our turnout. Trying hard to give it away and this could be the thing that reaches a lot more people.

    Disclaimer given

    Warmup:
    Grady Corn
    Tea Pots
    Cherry Pickers
    Wind Mills
    Calf Raises
    Grady Corn again

    The Thang:
    Line up on 100 – bunny hop – every 10 yards to 5 mike tysonsā€¦.

    Cleveland Rocks Burpees – SSH and when it says Cleveland Rocks do a Burpee (41` ish)

    100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six (or catch up to 6)
    75 yard dash then 75 mountain climbers
    50 yard dash then 50 LBCs
    25 yard dash then 25 Merkins,

    Catā€™s in the Cradle – Jump ā€˜over curbā€™ , and then hold al gore for: ā€œ And the cat’s in the cradle and the silver spoon Little boy blue and the man in the moon “When you coming home, dad?” “I don’t know when” But we’ll get together then You know we’ll have a good time thenā€

    Run to 25/ 50/ 25 /100 & backā€¦ 5 Groiner, high plank, low plank plank jack back to high plank

    Bodies Hit the Floor – Merkin for each Number (1234123) and donkey kick for each body hit the floor

    Run to 25, do 50 mtn climbers, run to 50… 75… 100 and that’s a wrap.

    This was one of the hardest beatdowns I have Q’d in a while.

    COT

    YHC and Q Cleveland Rocks



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    10 years and a day

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    5 strong šŸ’Ŗ today for a modified version of the first F3 workout done on 1/1/2011. Thanks to OBT for posting it here. YHC felt it, along with the rest of the 43 minutes of the workout, was one of the best beatdowns YHC has Q’d in a while. Thank you to the PAX for showing up today. It was awesome.

    Disclaimer given

    Run to 100 and back
    10 Merkins ICĀ 
    Hold Plank
    10 Merkins IC
    Run to 100 and back

    Mosey to visitor bench
    10 Knee Ups , switch legs
    Mosey to field
    Flutter Kick IC
    LBC IC
    Run to side line and back
    SSH IC (Oops… we missed this but did it later)
    Squat thrusts – 8 count IC
    MTN Climber IC
    Run to side line and back
    Mosey to goal line
    Speed Humpers (60 seconds of Monkey Humpers as fast as possible)

    Thatā€™s a take off of the first F3 workout, but modified a bit.

    Line up on goal line
    Run to 100, do 10 Rowers & 10 LBCsā€¦ then run to 90 and do 9, ā€¦. Etc
    Run to 100, do 10 Merkins & 10 second plankā€¦. etc.
    Run to 50, do 5 Squats & 5 burpees
    Run to 70, do 7 starfish (actual name of exercise unknown) & 7 plank jacks

    Count-o-rama, Name-o-rama

    YHC & Q Cleveland Rocks

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    Gloomy

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    Disclaimer given
    Warmup:
    Sun gods
    Cherry Pickers
    Tea Pot
    Grady Corn
    Goof balls

    The thang:
    Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, ā€¦. Run to 10, 1 burpeeĀ Repeat – Merkins
    RepeatĀ  – Absolution (in plank, groiner, then low plank, then chilly jack,
    then back up)Ā 
    Repeat – LBCs
    Repeat – Crawl bear out, run back & SSHs
    Repeat – Rowers

    Tabata squats

    Tubthumping I get knocked down (do Burpee) else do SSH

    COT
    Welton FNG Sleepy

    Stolen from F3 Portland: ā€˜first seek to understand, then seek to be understoodā€™Ā  The value of adding context and perspective to our understanding allows us to make the right choices.

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