Tag: Shark Bait

The Sun Also Rises

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Conditions: 50* F, Sandy, and Gorgeous

QIC: Kobayashi

Disclaimer: Given.

Warm up:
100 SSH (in cadence)
10 Shoulder Taps (in cadence)
10 Don Quitoxes (in cadence)

The Thang:

Mosey to Fisherman’s Wharf wall and grab a seat.

mosey to Fisherman’s Wharf

Part 1
PAX take turns bear crawling to a line in the sand (approx 60 ft), do 25 Monkey Humpers, and Crab Crawl back until all PAX have been out and back.

wall sits

Part 2
PAX assume Ball to the Wall position.
PAX (2 at a time) take turns Lunge Walk to a line in the sand, do 20 Squats, and Broad Jump back until all PAX have been out and back.

Part 3
It was at this point that my written workout ended and I started shooting from the hip.

The water looked really inviting so mosey to the water. Let PAX know that those who don’t want to get wet probably shouldn’t get in the water.

20 Flutter Kicks (in cadence)

Mosey down the beach a little bit and circle up.
20 SSH (in cadence)
20 Flutter Kicks (in cadence)

Mosey back down the beach.
20 SSH (in cadence)
60 sec count Superman’s
Go back in the water for some Windshield Wipers (on my call)
20 Flutter Kicks (in cadence)
1 Merkin

Count-o-Rama: 9
Name-o-Rama: Shark Bait, Croc, Burgandy (respsect), Flea, Priorities, Borther at-Law (down range), Cleveland Rocks, Hogs Breath, Kobayashi

NMM:

An Honor to lead this group of men. Thanks for the hospitality you’ve shown while I’ve been on the West Coast. Y’all have a beautiful place.

Sorry for the 100 in cadence SSHs. I got very distracted looking out of the ocean while calling cadence and just kept going. I hope y’all didn’t mind too much.

Glad to have Brother at-Law join us from Nashville. You performed like a true Southern Gentleman and killed this workout.

Shark Bait is a beast and had the most vertical BTTW of any of the guys out there. It was almost as Impressive as Cleveland Rocks hand over hand walking down the wall and then hanging from his toes.

I wanted to get this BB out while every thing was still fresh in my mind but work travel got in the way and I’ve forgotten the remainder of the stuff I wanted to put in here.

Great JOB guys. Keep Growing and Pushing one another. I look forward to seeing you soon.

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East Coast on the West Coast

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Conditions: Gloomy, 54*F

QIC: kobayashi

Warm-up:
SSH (in Cadence)
Shoulder Taps (in Cadence)
American Hammers (on my call)

The Thang:

Race to 100
Max effort pull-ups. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 100 pull-ups.
1st PAX to get to 100 calls recover.

Race to 200
Max effort merkins. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 200 merkins.
1st PAX to get to 200 calls recover.

Race to 300
After every 50 squats, do 25 heel taps.
1st PAX to get to 300 calls recover.

COP:
Plank for the remaining 4 minutes.

Count-O-Rama:
6

Name-O-Rama:
Flea, Shark Bait, Priorities, Cleveland Rocks, KT (FNG), Kobayashi

Announcements:
Cookout this Saturday
Need more things to announce.

NMM:
What an honor to be allowed to lead a workout for another F3 location.

F3 Monterey accepted my request to Q with no questions or hesitation. I bet you they will think twice next time.

The Tabletop is an interesting little area with houses all around and people out running, jogging, and walking dogs. Perfect opportunity to call out and invite men to an ongoing workout. So that’s just what I did. Good thing too because that’s how KT joined our little group of 5 with 15 minutes to spare.

You never know when a guy is going to answer an invitation to join.

Until next time…

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Hamburger Hill

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Q: Hogs Breath

Disclaimer: Given

Warm O Rama:
SSH
Imperial Walkers
Calf Raises

The Thang

Mosey to the bottom of the hill.

Circle up and Dealers choice, followed by 5 iterations of Failure to Launch

Indian Sprints with KettleBell pass

Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.

Performed one round of “Deck o’ Beatdown”

Repeated the Indian Run passing the KettleBell, down and back up the hill.

Words of wisdom:

2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”

Count-O-Rama, Name-O-Rama, COT, Coffeteria

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Diamond Farmer

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20190429
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC
20 Hill Billies – 20 IC
10 Alligator Merkins’ – 10 OYO

THE THANG

“Diamond Farmer”

Modified 7 of Diamonds
-From EXICON: “Performed on a large diamond (i.e. a square); For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.”

Simultaneously, pax took alternating turns at farmers walks, carrying 2 x’s 20KG kettlebells, to the corners of the soccer field. Pax would then trade out at the next corner and jump back into the round.   

Followed up with core finisher:

LBC – 10 IC

American Hammers – 10 IC

10 Plank Jacks – 10 IC

Wrapped up with announcements and Words of Wisdom.

Verse for the Day Matthew 5:41 “If anyone forces you to go one mile, go with them two miles.”

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

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Split Q

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20180728
Q: (Split) Breu Haha 40 Sharkbait 20

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Prison Cell Merkin Burpees PCMB’s 10 count
Annie Plank 10
3 Rounds
Pulse Row 20×3
On belly hands at sides lift hands up
Supermans 20×3
Hey Watch Iss
Burpees 10, Jump Squats 10, Jack Knifes 10, Copperhead Squats 40, Scissor Kicks 5
“Failure cannot cope with persistence.” – Napoleon Hill
It does not matter how slowly you go as long as you do not stop.
Confucius
One proud father here. Breu Haha led the extended 40 minute “Warm Up”. His brother was present for his 3rd F3 workout and requested an F3 shirt after. Fish on.
Sad news our brother Powder is off to Washington State August 10.
Light Pax as we had a 2nd F last night celebrating Priorities Birthday. Super fun especially watching those who had PreGamed (You Betcha).
Sharkbait Out.

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