Tag: Kidogo

SIMPLICITY to HONOR LAZARUS (F3 Memphis)

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5 strong 💪 to honor Lazarus from F3 Memphis. We never met him and yet what happened towards the end of the beatdown was like he was with us.

Warm Up
Michael Phelps IC
Arm Circles IC

The Thang
We did this in a parking lot exactly how it was described by Gus from F3 Memphis. A parking lot with lines between two grass islands. Called Point A and Point B.

At Point A 1 burpee. Bear Crawl to Point B. 2 burpees. Return via Bear Crawl to Point A and add a burpee. Escalate to 15 then deescalate to 1.

A great beatdown and one that we will do again.

We had Smiley stop by at the end of our beat down. He was a maintenance worker for the City of Monterey who used to wave or briefly chat with us as he was checking out the parking lot and beach area in the early mornings. 76 years old and he just retired. A Vietnam war veteran with 3 tours. He shared words of wisdom with us. “Tomorrow is never guaranteed.”

Here’s to you Lazarus.

YHC and Q: Cleveland Rocks

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Perfect Morning

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10 strong 💪 at Carmel High this morning. I swear someone has turned up the humidity in the area to a level I have not ever felt here in these parts. Great to see GRS back to join us after his IronMan training but it will be short lived as he’s off again in a little to train for more. Stone Colds M was on the track exercising. We picked up on of her exercises and I think it will become a regulars exercise in YHC’s routine.

Disclaimer given

Warm Up:
Good Mornings
Grady Corn
IW
Jump Rope – keep jumping rope until Stone Cold arrives. Who would have guessed that he decided to stop and take off both his shoes and put them back on… slowly… as if he knew we were waiting for him.

The Thang

Goal line – team up
Person 1 – Rosalitas / Rowers
Person 2 – bunny hop to 15, 3 merkins, run back
First team to 100 Ros/Row calls itRepeat – Plank Jacks 4 count / Bunny hop & 3 squats
First to 100 calls it

Run Lap

Repeat – SSH (4 count) / Bunny hop & Mike Tysons
First to 200 calls it

Run Lap

Repeat – Absolutions / Run to 15 & 5 LBCs 4 count
First to 100 calls it

Run Lap

Repeat – Burpees / Run to 15 & 5 hill billies 4 count
First to 100 calls it

To bleachers:
10 dips, run to goal line, do the Stone Cold M move, run to bars – 10 aussie merkins

6 mins mary

Name & Count-o-rama


YHC and Q Cleveland Rocks

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Burgundy is a color

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5 strong 💪 today at the beach. Great to see Burgundy back at it.

WARM UP:
10 heel raises
SSH
Run in place, knees up for 4, butt kickers for 4
SSH
10 heel raises

THE THANG:

Mosey to fish market
20 merkins OYO
10 Squat down, on toes twice, back up
20 merkins oyo

Mosey to sea wall
Draw line in sand
5 – 2 ssh, 2 burpees (hands down on jump)
Other line
5 – Crab position.  But down, then up & touch hand to opposite toe, repeat other toe, then down
First to 6 calls it (draw line in sand to keep track)

5 Low plank, knees down, back up
Other line
5 Rosalitas for 2, then 1 rower, then 2 rosalitas

First to 6 calls it

Mosey back to AO strat

8 mins of mary:
2 rounds of…. with a run in between:
15 gas pumps
10 Freddy Mercury’s
20 LBCs

YHC and Q: Cleveland Rocks

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C’arrrrrr week

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A love hate relationship with locals for Car week on the peninsula. We were lucky in that Worthington out of Seattle was DR for the show and posted with us. Said he’d been coming to the show for years. F3 Monterey has been around for years, too. Just sayin’….

6 strong 💪 today. Humidity still a little high for us norther Californians not used to it.

Disclaimer Given

Warm Up:

IW IC

Hillbillies IC

Freddy Mercurys IC

The Thang

Mosey to Plaza… stole this one right from a prior Mustard seed blast! Thanks!

The Super 21 Cycle.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Situps.  3 Merkins to 3 Big Boy Situps, etc., etc., etc.  But wait there is a twist….after each completed set of #1 though #5 PAX will complete 21 Imperial Walkers.  Bear Crawl to 1st base.  After each completed set of #6 through #10 PAX will complete 21 Mountain Climbers.  Bear Crawl to 2nd base.  After each completed set of # 11 through #15, PAX will complete 21 Monkey Humpers.  Bear crawl to 3rd base.  After each completed set of #16 through #20 PAX will complete 21 Prisoner Squats.  Bear Crawl to Homeplate and PAX will complete the final set of #21 Merkins to #21 Big Boys then finish strong with 21 Burpees.

Honestly we didn’t do the last 16-20. We did a count down from 5 to 1. But we still did the 21 burpees.

Mosey to wharf for a little sight seeing for our visiting friend.

Squats & Al Gores IC

Mosey to sea wall for wall sits & plank. Time running out. Back to start for Name and Count O Rama

YHC and Q Cleveland Rocks

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You can pick your friends

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Great foggy morning today. 8 strong 💪 gathered at Carmel High this morning. Ferrari joined us again DR from Seattle and brought his grand son (FNG) who we named Money.

Disclaimer Given

Warm Up… no, we did not warm up.

The Thang
Run a lap
10 SSH, then run 1/2 lap, 10 SSH or wait for the six to arrive, then 1/2 lap and wait for six while you do SSHs
Repeat for Merkins, Rowers, Burpees and I think some other things but I don’t remember what.
Run to back of school
Elevators for 1 Mike Tyson, 1 Jump Squat & 1 hop over curb… go up to 6 and back
Run to amphitheatre
10 dips, deescalate each row
at bottom Calf Raises deescalate each row
Run around – stairs, etc.
Run back to start for 6 mins of mary

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Jelly beans

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13 strong 💪today at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.

Disclaimer Given

Warm Up:

Michael Phelps
Grady Corn
T Pots
Heel Raises
Modified SSH
Modified Squats

The Thang

Line up side line.   Everyone gets jelly bean.
Eat 1 JB and do 15 burpees here, at both hash lines, and at side line
Eat 2 JB and do 10

* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.

Run (partial) lap back 

Repeat for absolutions… 

Repeat for Gorilla Humper

Repeat for Sumo Squats 

6 mins of Mary:

Gas Pumps slow then fast
LBCs
6 inches

SSH for the last 45 seconds.

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Jenny from the block

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4 strong 💪 today for a glorious beatdown led by YHC. We all pondered why Jenny is back with Ben… actually, no, that’s not true. That didn’t even cross anyone’s mind this morning.

Disclaimer given

Warm Up:
IW
Hillbillies
Cherry Pickers
Heel Raises

The Thang:
Crawl Bear to the bay over the sand
10 BBS
10 Merkins
10 Squats
Bear crawl back

That was fun.

Now repeat exercise and run the block 5 times (ok, it was a parking lot.. but if I didn’t call it a block the title to this post would make absolutely no sense.)

Mosey… SSHs as we wait out DPRs calf cramp

Squats & Al Gores 10,9,8….10

Mosey to sea wall (shuffle really after those squats…)

Wall sits and Planks

Mosey to start for a perfect 6 minutes of mary.

Name-o-rama, Count-o-rama

YHC and Q: Cleveland Rocks



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I’m really big

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9 strong 💪 today for a modified F3 Chattanooga “Burph.” The snooze button was very poplar today as we started off with 5 and ended with 9. Weather was Monterey perfect – cool, overcast, foggy in the upper atmosphere (aka clouds) and a sprinkle of wetness as one ran.

Disclaimer Given

Warm Up
Michael Phelps
Grady Corn
T Pots

The Thang
To the track:
10 burpees
20 merkins
30 squats
Run lap… do for a total of 6 rounds & then pick up 6

Goal Line – bear crawl to 100….

Back to the track:
5 burpees
10 merkins
15 squats
Run lap… repeat 1 more time.

Circle up… 50 imperial walkers and some arm holds to end it.

Announcements: Closing down F3Monterey Slack workspace and moving to the nations Slack workspace. We have an F3Monterey channel on that page. Sign up here: https://f3nation.com/slack/

Signups for Concorso Italiano volunteer. See links in Slack channel to sign up or talk to Beach.

Save the date: September 4th for the 4 year F3 Monterey anniversary BBQ and other events. Events still being worked on.

YHC and Q = Cleveland Rocks

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Runnin’ the block

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A super foggy morning. Just they way we like it here in Monterey.

10 strong 💪 including 4 FNGs. Welcome The Don, Hazard, Seafood and Seco.

Disclaimer given

Warmup:
Hillbillies
Heel Raises
SSH
Air Presses
LBCs

The Thang:

Monkey suicides: 5 Monkey Humpers, Run to 10, 5 monkey humpers… run back, 5 MH, run to 20, 5 MH… etc.
Merkin suicids:  same as MH but with 5 merkins

Choice:  3 laps around school (~1.45 miles) or 1 lap long way (~1.35 miles)

Rower suicides: same but 5 rowers

Six mins of mary
6 inches
Gas pumps
LBCs
American Hammers

Announcements: Ferrari and concourse italiano volunteering

YHC and Q Cleveland Rocks

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Everything has consequences

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8 strong 💪 this morning. Weather was like a beautiful winter day in South Florida. Sunny. Slight warm breeze with some cool patches here and there. Great to have Dilbert joins us downrange from Gold Rush!

Disclaimer Given

Warm up:
Moroccan night clubs
Heel Raises
Air Presses
LBCs

The Thang:
Mosey to the beach Circle drawn in the sand for F3 Monterey’s first every Crab Walk and Bear Crawl racing!

2 pax line up on opposite ends of the circle and go in same direction. Race ends when one Pax taps the other. We did a 5 lap maximum for the race but we never got there. Some great racing from the pax. Every pax got in a race, or maybe two doing:

  • Crab Walks
  • Bear Crawls

While the 2 pax were racing the other pax watched and did: Hillbillies, SSH, Imperial Walkers, Grady Corn

Mosey closer to sea wall.

Partner up, first team calls: One partner does absolutions (calls it at 100) and the other partner runs to wahrf wall and does 2 burpees & returns to take over the absolutions.

Mosey to fish market.
10 hand release merkins oyo
10 gas pumps (4 count) oyo (Pax loved the feel of the sharp rocks on thier backs.)

Mosey… there’s a bit of time left… let’s do some small box jumps… and more box jumps…

Mosey to sea wall for some wall Sits / plank:
1 min wall sit, 1 min plank
45 sec wall sit, 45 sec plank
30 sec wall sit, 30 sec plank

Mosey back to AO for some 6 inches and gas pumps (and for those going slow we called them EV pumps.)

Count-o-rama, Name-o-rama

Consequences: YHC did not do a great job with the words of wisdom… neither at the COT or here… but here it is again: Everything we do has consequences.

YHC and Q: Cleveland Rocks

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