Tag: Hogsbreath

A Veteran’s Day Military Beatdown

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11 Nov 2019

Q : Flea

DISCLAIMER: Given

Warmup:

4 PAX showed up today for a VERY foggy beatdown.

Weed Pickers – 20 IC
SSH – 50 IC
Hill Billies – 20 IC
Morrocan Night clubs – 25 IC

MODIFIED 21 GUNS

Exercises below were performed AMRAP for time. We ended up getting through it about 4X. PAX could complete the exercises in any order of their choice., but there were 5 exercises, representing the 5 branches of the military.

1 Lap around the field
21 Merkins
21 Step-Ups (each leg)
21 Burpees
21 WWII Sit-ups
21 Squats

After the first set was complete and we started the 2nd set. I asked all PAX to think of a Veteran in your life and how they’ve impacted the man you’ve become. During the 3rd set, PAX were asked to think of the days a veteran had impacted their own faith journey, whatever their beliefs may be. Finally, during the last set, PAX were asked to think about a time they pushed themselves further than they thought possible because of a veteran.

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

Moleskin

A couple of events coming up. Expect an e-mail soon and think about a holiday Q if you can!

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

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“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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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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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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Dora said “Bear Crawl”

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20190805
Q: Hogs Breath

Pax:  Sharkbait, Burgundy, Flea

DISCLAIMER: Given

Warmup: 

SSH – 35 IC
Abe Viogadas – 20 IC
Hairy Rockets – 25 IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers – 10 IC

THE THANG

Since all of the pax that posted today were not at Saturday’s workout, I figured I’d give a taste of sprints!

-Doracides – We began with a partnered suicide run, as one pax would begin a [partnered] set of 100 Merkins, 200 LBC, and 300 Squats. As the pax finished his suicide run, he would pick up the count.

– Bear Crawl Ring of Fire – Combines exercises we have all come to love/hate! We formed a bear crawl circle around the shovel flag. Moving in a clockwise direction we began to bear crawling in a circle. When Q called the first Pax completed 10 merkins while other Pax plank; then next pax in line completed 10 merkins while other pax plank. Once all the pax had completed the merkins we began bear crawling again. Rinse and repeat for 3 rounds!!!!

-Black Jack – From Exicon – Circuit  Start on the sideline of the soccer field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 We didn’t quite make it through the entire BLACK JACK! Q called it at 6:42 am.

– 3 Minutes of Mary!!!
-LBC x 20 IC
-Rosilitas x 15
-Leg raise x 10
-Plank Jacks x 15

Words of Wisdom

“I can’t always control the wind, but I can control my sail!” – Ricky Skaggs

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria (served tailgate style!)

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POW Beatdown

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20190803
Q: Hogs Breath
Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
DISCLAIMER: Given
Warmup:
Mosey around 1 lap
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Matt Bondii – 10 IC

THE THANG

-Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
-Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.

-Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

-Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
30 second break.
Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.

Following this the Q modified the original plan and began F3 Aerobics
-“Get Low” where every time the words “get low” are said a squat was performed
-“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
-“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers

Finished out with three minutes of Mary:
Flutter kicks – 25 IC
Leg Raises – 10 IC
Gas Pumps -10 IC

Words of Wisdom
527th Anniversary of Christopher Columbus departing Portugal
“You can never cross the ocean unless you have courage to lose sight of the shore”

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

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“Case of the Mondays”

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15 JUL 2019 Q- Flea

DISCLAIMER: Given

Warmup

Started the morning of fresh with some bonus hill runs to get the adrenaline flowing
SSH – 20 IC
Sun gods – 10 IC (FWD/BACK) (SIDES/OVHEAD/FRONT)
Transitioned immediately into Morrocan Night clubs – 20 IC

Ran down the La Mesa Hill
Merkins – 20 IC
LBC – 20 IC
Ran up the La Mesa Hill


THE THANG

As per the flea gold standard, today was circuit-based, after the warmup we came back and utilized the complex timer app (link at bottom) each workout lasted one-minute with ten exercises back-to-back for a ten-minute set

1 min squat
1 min side squat
1 min low plank hold
1 min burpees
1 min SSD
1 min mountain climbers
1min leg raises
1 min Freddie Mercuries
1 min high knees
1 min gas pumps

2 Laps around Field
REPEATO 2x

Moleskin

Upcoming Dates
24 August
F3 Birthday Bash

05 October
Tough Mudder (Link to info at bottom)

Messing with templates, kind of like this one and may stick with it.

F3 WOD

DAFFODIL –
The people-group each person was born to Serve.

Complex Timer:
https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US
Tough Mudder:
https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600

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What We’ve Got Here…is Failure to Communicate

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20190617
Q: Flea

…without the countercultural rebellion

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

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

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.

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