Tag: Grappler

Turning up the heat

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9 strong 💪 today for a hot morning workout. Sun was out, weather was warm. We are just not used to that here.
Welcome FNG Tiller!

Disclaimer given

Warm Up
75 Grady Corn
15 Heel Raises
25 Morocoan night clubs
10…Jump Squat Holds.. then 9… then 8
10 Tea Pots
50 LBCs

The Thang
Mosey to other end of field
Bring sally up
Mosey
Tabata squats
Mosey to other end:
Option Bear crawl to 50, do 30 burpees, bear crawl to end zone or run around school  & Plank at goal line or pick up the 6
Team up
Partner A does Feet out and ups while partner B runs to 20 and does 2 burpees… first team to 100 ups calls it
Partner A does Big Boy Situps while partner B runs to 20 and does 2 burpees… first team to 200 burpee calls it
Partner A does SSH while partner B runs to 20 and does 2 burpees… first team to 300 SSH calls it
Repeat run around school or bear crawls…

YHC and Q Cleveland Rocks

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Doing it the french laundry way

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7 strong 💪 this morning. Light, bright and airy. Just like a nice house.

Warm Up
Sun Gods (Yup, that was it)

The Thang
3 burpees, then Imperial Walkers for 1 minute
3 burpees, then Freddy Mercurys for 1 minute
3 burpees, then Heel Raises for 1 minute
3 burpees, then American Hammers for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then LBCs for 1 minute
3 burpees, then Plank Jacks for 1 minute
3 burpees, then Grady Corn for 1 minute
3 burpees, then Big Boy Situps for 1 minute
3 burpees, then Moroccan Night Clubs for 1 minute
3 burpees, then Absolution for 1 minute
3 burpees, then Gas Pumps for 1 minute
3 burpees, then Merkins for 1 minute
3 burpees, then Floyd Mayweathers for 1 minute
3 burpees, then Rosalitas for 1 minute
3 burpees, then Mike Tysons for 1 minute
3 burpees, then Arm Circles for 1 minute
3 burpees, then Rowers for 1 minute
3 burpees, then Groiners for 1 minute
3 burpees, then Mtn Climbers for 1 minute
3 burpees, then 6 Inches for 1 minute
3 burpees, then SSH for 1 minute
3 burpees, then Shoulder Taps for 1 minute
3 burpees, then Squats for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then Air Presses for 1 minute
3 burpees, then High Knees (thanks GRS) for 1 minute
3 burpees, then Jane Fondas for 1 minute
3 burpees, then LBC with a Gas Pump for 1 minute
3 burpees, then Plank for 1 minute

Mosey to pier for wall sits and plank. Mosey back to start.

We were all curious… what’s the deal with French Laundry? No one knows.

YHC and Q Cleveland Rocks

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The Earth Slowed Down

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An incredible morning on the Monterey Bay. So incredible that 2 pax showed up 2 minutes late and a third ran into us while they were out for a morning run. Ended up 5 strong 💪 for the morning beatdown by the bay.

Warm Up
Heel raises
Grady Corn
Cherry Pickers
10 Merkins (for the MusCLE challenge pionts)

The Thang
Mosey to plaza
10 Merkins
Bear crawl to center of plaza
10 Merkins
Bear crawl to end of plaza
10 Merkins
Mosey to wharf
10 Air pressins, 10 Merkins…. all the way to 1
Mosey to other wharf
10 Merkins
Mosey to sea wall
Wall sit, 1.5 min plank, 20 LBCs, wall sit, 1 min plank, 20 LBCs
Mosey back to start

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Merkin Mountain 4/21/21

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Q:Beach

Disclaimer given

7 Pax on a wet (but not raining) morning. Our guest (Ferrari) from F3PugetSound posted again this morning before leaving town.

Warmups: SSH x 40 IC; Mosey to softball field parking lot; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Copperhead Squats x 15 IC; Bat Wings x 15 IC. Cleveland Rocks suddenly became hard of hearing when Q called for Bat Wings.

The Thang:

Merkin Mountain OYO with Incline Merkins & Dips on the bleachers. Bleachers have 15 rows of seats. Start at bottom. First seat=1 Incline Merkin/15 Dips. Second seat=2 Incline Merkins/14 Dips. Continue in this fashion until you reach the top. Start over at the bottom until the 6 finishes. Q called it after half of Pax finished. Completion of all rows = 120 each of Incline Merkins and Dips.

To the softball field. Railroad Tracks around the bases. Stopped at 2nd base for SSH x 30, then continued to 3rd and home plate.

Circle up for Xs & Os until Q calls it.

Round the bases again, stopping at each base for 25 Big Boy Situps + 25 Gas Pumps. Karaoke between bases. OYO. Ran out of time and Q called it half way through. Mosey back to flag.

COT, Counterama, Namerama

Announcements: Murph Challenge on Memorial Day. Concorso Italiano Aug 14 with proceeds going to Jacob’s Heart Children’s Cancer Services, contact Ferrari via email or Slack if you would like to help at this event. Helping out also gains you free admission for the event. The Q sign up sheet has spots that need to be filled. The F3 Cleveland challenge is during the month of May. It’s free. Check Slack and talk to Cleveland Rocks if you wanna participate. We need some Pax to fill 1st F site Q roles. Let us know if you can take this role. If you know of any 3rd F needs, please contact Beach. All Pax are encouraged to join the F3Monterey Slack channel. This is where a lot of our communication happens.

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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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Old Rock

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15 strong 💪 at Carmel High this morning. Gloom was nice. A little cool, over cast, perfect after the hot days that were hitting us hard during the week.

3 FNGs today including Never Mind who said he likes old rock (IE Music I grew up on.) I thought he was going to say bands from the early 60s when he said old rock. I guess time keeps on ticking into the future….

Disclaimer Given (a few times actually as we had a lot of stragglers today.)

Warm up
SSH
Prisoner squats (hands behind head)
T pots
Frogs

The thang
Run a Lap – line up on goal line
Bunny hop to 25, 10 merkins.  Bunny hop back, 10 merkins.  6 times.  First person calls it
Bear Crawl walk to 25, 10 hello dollies 4 count.  Crab walk back… 10 hello.  6 times. First calls it
Crawl bear to 25, 10 gas pumps 4 count… First calls it

Run a Lap – line up on goal line

At goal line:  

Run to 25 – 10 monkey humpers, at 50 – 10 groiners ,  at 25 – 10 Mike tysons & at goal line 10 Rowers  – pick up the six… / plank…
Reduce the above by 2 each time. Once at 0 do it 1 more time at reps of 10.

Run lap, 10 minutes of mary including:
LBCs
Hello Dollies
Rosalitas
SSH
Run 2 laps or do 20 burpees – your choice

Welcome FNGs Never Mind, Renaissance , Dragon

YHC and Q: Cleveland Rocks

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Leaving Early: The Unknown FNG

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11 strong 💪 this morning including FNG Stone Cold. Weather was amazing. The field this time was not frozen solid or even damp like in prior winter beatdowns. Spring is here and we are going to love it.

This was a new one for us. And one we could have done better at addressing. We had an FNG today leave mid-workout. We were doing laps on the track and no one was near him and he just left. Next time this happens one of us will try to catch up with the FNG to chat with them.

Disclaimer given.

Run Lap
10 Tea Pot
20 Moroccan Night Clubs
30 Seal Jacks
40 on you side – leg things… 20 each side
50 LBCs 
Run Lap

Bear crawl to center field & Circle up

In Cadence – Q starts – count goes to the right.  Once you reach the end of your rope do a lap. Two ways to end it all:  One person is left doing exercise or if the 3rd to last person returns from their lap (IE there are two left) it’s over.  Call recover.  Pax coming back can mumble chatter, cheer on other pax, plank, al gore… etc.

Hello Dolly
Groiners
Gorilla Humpers
Wheel of Merkins
Burpees

Run lap (or 2) – stop at wall for:

10 mike tysons

Line up on goal line – team up
1 pax lunges to 10 & back, other does 200 heal taps
1 pax lunges to 10 & back, other does 200 LBCs
We started on this last one but ran our of time:
1 pax lunges to 10 & back, other does 400 SSH single count

Count, Name, COT

YHC and Q: Cleveland Rocks

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Looking for Psyc – Round 2

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6 strong 💪 this morning went for a run to the aquarium. Weather was beautiful – 40’s but was not cold at all. A lot of people out running on the trail and we joined them. Warm-up was quick, and Grappler came in hot at the end of the warmup to join us for the run. Pace to the aquarium was faster than the last time we did this. We got to the aquarium at 618am did some squats and took off back for the AO. It was great.

Warmup:
Sun Gods
Tea Pots
Cherry Pickers

The thang:
Run to aquarium
Stop a few times for some SSH
Stop to check out the inspiration for the F3 Monterey logo
At aquarium check out where the RV rammed the wall (it’s boarded up now.)
Squats IC with some Al Gores
Run back to beach
Wall sits and planks
Mosey back to AO start, LBCs to finish it up

YHC and Q – Cleveland Rocks

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Park it

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4 strong 💪 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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