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 50 15 Burpees OYO Run to Other Endzone 15 Burpees OYO Run to 50 15 Burpees OYO
Repeat above with 10 Absolutions.
Count-O-Rama, Name-O-Rama, COT (I think, I was not there)
6 strong, including one FNG (welcome Spike!), made it out to the gloom this morning by Del Monte Beach. Little did they know when they woke up that they would start to wish people no longer responded to “Good Morning!”
Warmup: 55 Moroccan Night Clubs 50 Seal/Overhead clap combos 20 windmills broken up by the first “Morning!” reply from a jogger… Sharkbait gave YHC the idea of having the pax do 5 burpees everytime a person walking/jogging by replied to YHC’s “Good Morning!” greeting…. 10 Hillbillies
The Thang: Mosey… about 5 people replied over the mosey to “Morning!” greetings so we did about 25 burpees along the mosey. At plaza we did 50 SSHs in cadence. Crawl bear to the other end of the plaza. 50 more SSHs in cadence. Modified mountain climbers in cadence. Mosey again… and you guessed it. Lots more “Morning!” burpees. 20 dips along the wall, mosey some more and more “Morning!” burpees. We ended at the start and did some more SSHs, burpees, and plank to close it out.
8 strong at Carmel High today. Welcome FNG Happy Gates.
YHC has been telling everyone he knows about F3 and with so many soft commits it was nice to see one come out today. I have a feeling he will be a regular having said he heard about the group on the Art of Manliness podcast a while back and was interested in joining up a while ago.
Disclaimer Given
Buy me a boat warm up 10 neck rolls / reverse 20x Seal Claps Shoulder rolls Windmills Calf raises Jump rope
Lovin Hunting Fishing – SSH and burpee with 3 pushups every time Luke Bryan says Lovin Hunting Fishing
Run to other endzone.
Live like you were dying tim mcgraw
Something to be proud of On all 4s. Reach arm up 10 each side Shoulder blades together Then left arm / right leg – out to the side and down 4 count On belly – left head and arms
Live like you were dying: LBCs and every time it says “Live like you were dying” do a bobby hurley (5 in a row at the end)
Team up 50 / 50. Crawl bear 50 and back. If one team member has to put knee or elbow down (IE not on all 4s) then entire team does 5 burpees – even on the turn around.
Stay in team: Everyone does Big boy situps – at top do a thrust up at bottom do a thruster (alabama prom date) while one person from team runs to 30 and back. 4 rounds.
Stay in team: Absolution (Up plank, low plank, Groiner,, Chilly Jack (plank jack on elbows), back to high plank) one person runs to 30 and back 2 rounds
Cirlce up again
IC – Q calling it – 10 Merkins ./ 10 air presses… to 2… but then at end do 10
Not-So Lazy Boys – We only did a few… was not working for the Q
Run football field a few times, Plank until end of time.
Warm Up Over head claps Seal claps Moroccan night clubs Half moons Knee drives Bird dogs Single leg hip raise 25 SSH 4 count
The Thang Side walk and every 20 yards do 25 LBCs Crab walk and every 20 yards do 10 Floyd Mayweathers Walk and every 10 yards to 10 sqauts Crawl bear and every 20 yards to 25 SSH 4 count Bear crawl and every 20 yards to 10 Mike Tysons 5 Burpees OYO
Homework for Pax: Give a call to someone you have not spoken to in a long time. They are not going to be around forever and one day you will miss that opportunity you could have had to talk to them one last time.
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
—-Warm – Up—- Imperial Walkers – 20 IC Hill Billie’s – 20 IC Cooper Head Squat – 20 IC Abe Vigoda – 20 IC Cherry Pickers – 20 IC
—-The Thang—- So for this one, you’ll need an interval timer. You can either use your own or click the link (already built). http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest) -> 45 sec rest between sets Total Duration 41:35
Side Straddle Hops Burpees Merkins Side Plank Side Plank – Other Side Mountain Climbers High Knees LBC’s Air Squats Jump Lunges
Got ready early today, had a plan, was ready to go with my phone in hand as a timer. Got in my car went out of the garage….Rain. Alright…new plan.
Warmup
SSH – 50 Abe Vigoda – 20 IC Sun god – 10 IC Imperial Walker -10 IC Hillbillies -20 IC
During the workout was trying to come up with a new plan and finally had an idea for the playground!
Was just about to execute when “Same as Yours” said we should just run for 40 minutes—I liked it and rapidly changed plans.
The Thang: 40 min run and tour of the neighborhood. Took several different loops including the hill, which winded me today! Got to just about every corner of the community this time, enjoyed the unifying rainstorm and stepped in many puddles!
Moleskin: Stay tuned. Expect the monthly 2nd F to be cancelled. Stay Safe out there.
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.)
