6 strong 💪 (one FNG) this morning at Bash at the Beach AO. Weather (again) was far from gloomy as we are in the middle of an odd winter heat wave.
Disclaimer Given
Warm up 25x Grady Corn 20 IW 20 HB 25x Squats 10x T pots (each side) 25x SSH
The thang Mosey… Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins. 10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s.Â
Mosey to wharf – 10 squats, hold AL Gore for 10,… repeat all the way to 1
Mosey to beach – 60 sec wall sit, 60 sec low plank 45 sec wall sit, 45 sec low plank
Mosey on beach to start
FNG like the SSH’s the most, so we finished off beatdown with 2 minutes of SSH
5 strong 💪 today for a modified version of the first F3 workout done on 1/1/2011. Thanks to OBT for posting it here. YHC felt it, along with the rest of the 43 minutes of the workout, was one of the best beatdowns YHC has Q’d in a while. Thank you to the PAX for showing up today. It was awesome.
Disclaimer given
Run to 100 and back 10 Merkins ICÂ Hold Plank 10 Merkins IC Run to 100 and back
Mosey to visitor bench 10 Knee Ups , switch legs Mosey to field Flutter Kick IC LBC IC Run to side line and back SSH IC (Oops… we missed this but did it later) Squat thrusts – 8 count IC MTN Climber IC Run to side line and back Mosey to goal line Speed Humpers (60 seconds of Monkey Humpers as fast as possible)
That’s a take off of the first F3 workout, but modified a bit.
Line up on goal line Run to 100, do 10 Rowers & 10 LBCs… then run to 90 and do 9, …. Etc Run to 100, do 10 Merkins & 10 second plank…. etc. Run to 50, do 5 Squats & 5 burpees Run to 70, do 7 starfish (actual name of exercise unknown) & 7 plank jacks
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, 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.
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) Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â -> 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:Â Stay tuned. Expect the monthly 2nd F to be cancelled. Stay Safe out there.
Growing up in the 80’s / 90’s we watched Mike Tyson a lot. Pure dominance when he was at the top. His line “Everyone has a plan until they get punched in the mouth” is often misquoted and often appropriate. My plan of Pick up the Six workout did not go as planned but luckily it did not take a punch to the face to figure it out.
My bout with Tyson occurred in Florida when I was a member of a gym (don’t tell F3 Nation!.. and it was only for a few months.) For a brief period of time Tyson was working out there and after a session in the weight room he came out to the basketball court to play a game. I was on the sideline watching when the ball went out of bounds where I was. I grabbed the ball and threw it to none other than Iron Mike.
The idea of today’s beatdown was to complete every exercise at the same time. If you completed your reps you were to continue with the exercise until the six completed it as well.
10 Burpees OYO Pick up the Six (“PUTS”) 10 Burpees OYO PUTS 20 heal touches 4 count OYO PUTS 20 heal touches 4 count OYO PUTS 1 lap – turn around and PUTS 1 lap – turn around and PUTS 25 SSH 4 count OYO PUTS 25 SSH 4 count OYO PUTS 10 gas pumps OYO PUTS 10 gas pumps OYO PUTS Run to back of school by curbs behind theatre – PUTS 10 Jumps over curbs – 4 count – call # – PUTS 10 Jumps over curbs – 4 count – call # – PUTS 10 Mike Tyson’s OYO PUTS 10 Mike Tyson’s OYO PUTS Run back to bottom of the hill behind the school PUTS 20 Monkey Humpers OYO PUTS 20 Monkey Humpers OYO PUTS Against wall 6 decline merkins OYO PUTS 1 lap – PUTS 1 lap – PUTS 10 Burpees OYO PUTS 10 Burpees OYO PUTS Line up on Goal line, 20 yard Crawl Bear, 60 yard Craw Bear, 20 yard Crawl Bear Some misc. SSH, Planks to finish it off.
The PUTS workout didn’t seem to go as well as I wanted. I am Q next week – I will improve.
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.)
SSH – 50 Abe Vigoda – 20 Imperial Walker -20 Sun god – 10 IC – Sides,Front,OHD
The Thang:
Light Pole Suicides/SQUATPOCALYPSE Run to the first light pole, do 5 squats, run back to start Run to the second light pole, do 10 squats, run back to start Run to the third light pole, 15 squats, run back to start etc.
Made it to seven light poles, for a total of 140 squats
Light Pole Ladders Execute Merkins, LBC’s, Flutter Kicks, Plank Jacks in the following method
Run to first light pole, do 2 reps of each (DO NOT RUN BACK TO START) Run to second light pole, do 4 reps of each (DO NOT RUN BACK TO START) Run to third light pole, do 6 reps of each (DO NOT RUN BACK TO START) etc.
Went up to 12 reps of each exercise and worked our way back down, returning to start
Ladders Execute 10, 9, 8, 7, 6…etc. of given exercises
Front Lunge (1/side for time) Freddie Mercury Burpee Gas Pump
