5 strong 💪 made it out to Carmel High this morning.
The Warmup: Windmills Cherry Pickers Moroccan Night Clubs Grady Corn SSH Jump Rope
The Thang: Bearpees – From endzone bear crawl 4 paces , then 1 burpee. Add 1 burpee after each 4 pace of crawl bear. Stop at the 40 (It was not easy) Run to 25 -10 Gas Pumps, to 50, 10 Gas Pumps, to 25 10 Gas Pumps, to 0, 10 Gas Pumps Repeat but 10 Merkins Repeat but 10 squats single count Repeat but 10 Plank Jacks single count Repeat but 10 calf raises Repeat but 10 rowers Repeat but 10 monkey humpers Repeat but 10 bobby hurlees Repeat but 5 Mike Tysons Bearpees again but only do 1 each 4 paces. Plank to end.
6 strong 💪 made it out to Carmel High this morning as we said “see you down the road” to 3 of our long time PAX. Flea, This One Time, Great Clips: It has been great getting to know you. We wish you the best on your travels back East and South.
Weather was perfect. Light rain, wet, but a little warm too.
The thang: Line up on goal line. Run to other goal line. 10 Burpees. Run back to other goal line. 10 merkins. Run back. 10 squats. Run back. 10 plank jacks. Repeat, losing 1 each round.
Line up on goal line. Run to other goal line. Return, stop at 10 yard line. Do 1 burpee. Run 10 yards, 2 burpees…. all the way to other goal line for 10 burpees.
5 strong 💪made it out to Carmel High this morning. The beat down was a little more timid as we mostly stayed in place hopping over (and over and over) our imaginary curbs. It was great to see our friend Burgundy in town from Eugene!
Disclaimer Given
Warmup: 10 sun gods 10 windmills 10 hill billies 10 SSH 10 MTN Climbers
The Thang: Crawl Bear to 50 and back or modify with bear crawl, crab walk…
At goal line: 10 merkins, hop over goal line & back, 9 merkins… go to 1 (Once finished option to hold Plank, Al Gore, or ask the person next to you what number they are on and complete exercise with them) Repeat with 10 plank jacks 4 count… Repeat with 10 LBCs 4 count
Run lap around track
Again with with 5 burpees & hopping down to 1 Repeat with 5 bobby hurleys Repeat with Rowers
Run lap around track
Again with 10 American hammers & hop down to 1 Repeat with 10 squats
Timer went off. Pax asked “Are we done?” and YHC said yes… done with that but there’s time to for another Crawl Bear to the 50 and back. What fun!
4 strong got in some cardio today as tomorrow is the Gobbler Challenge and anticipation is that it is going to be brutal. (Gobbler Challenge is Thursday, 7am, Carmel High, see you there?)
Warm up: 20 Moroccan Night Clubs 20 Imperial Walkers
The thang: Run to DLI. On the way we mixed in some mountain climbers (IC) and side straddle hops. On the way back we did some crawl bear and bear crawls down a steep hill. All in all we ran about 2.6 miles or so.
YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.
Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!
Disclaimer Given
The “warm-up” 100 Moroccan Night Clubs 100 Imperial Walkers 100 Seal / Overhead claps 50 Copper head squats 50 LBC (4 count) 50 Fairy jacks Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down
The thang Run to 50Â 15 Burpees OYO Run to Other Endzone 15 Burpees OYO Run to 50Â 15 Burpees OYO
Repeat above with 10 Absolutions. Â
Count-O-Rama, Name-O-Rama, COT (I think, I was not there)
4 strong made it out for what seemed like the first day of winter in the area. Cold and damp with the wind blowing and the sky constantly changing. It reminds me of Chicago.
Disclaimer Given, Mission read.
Warmup: 20 Sun gods 20 Tea Pots 50 Moroccan Night Clubs 50 Seal Jacks 10…Jump Squat Holds (As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc…) 50 LBCs Plank fest: Side plank for 30 Dying Cockroach (On back, legs, arms, neck up) for 30 Side plank other side for 30 Regular shoulder plank for 30 Army Pushups for 30 High plank then Pike up and reach for toes (alternate) for 30 Hip dips (elbow plank and drop hip to ground alternate side) for 30 Slow mountain climbers Fast mountain climbers
The Thang: Line up on 100Â : X reps of the following exercises with 1 person run to the X yard line and back , others pax does the exercise:
50 Mike Tysons, run to 50 75 Groiners (hands off the ground), run tp 75 300 Gorilla Humpers, run to 100 300 Big Boy Sit-ups, run to 100 300 Toe Taps, run to 100
Covid lock-down was broken today for YHC with a return to the AO.
Great to see the turnout. 11 strong.
Warm Up : 25 SSH. Yup, that was it.
The Thang: Bear Crawl 100 yards Walk to 10, do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone…. 25 Merkins, crawl bear to 100 yards Walk to 10, do 10 squats… walk to 20…. you get it Crab walk to 10, 10 burpees…. walk to 20…. Pax getting tired – stop at the 50. Walk to 10, 10 Monkey Humpers…. walk to 20….etc. to the 50 Wrap it up with 1 air press / 1 merkin every 5 yards and ending with 10/10.
What can YHC say. It was great to be back and hope the pax enjoyed it.
Burgundy on the call Thursday pointed out that YHC will be the only one of the 5 left in Monterey by the end of the year. It has been very humbling to have known those for the time we have spent together in Monterey. YHC is a bit reserved and had YHC not come out to Carmel High on 12/29/2018 there would have been no time getting to know any of the PAX. The PAX has lifted YHC. And for that, YHC is grateful.
Speaking of 12/29/2018… 609 days ago… Burgundy and YHC started F3 on that day – So let’s take a trip down memory lane:
9 beat the fartsack this a.m. for a Croc snotwoggle! Best weather across @F3Nation today! Welcome 3 FNGs Burgundy, Mr. Rogers and Cleveland Rocks!! pic.twitter.com/HIHTODThgI
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.
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.)
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.
