Tag: Sharkbait (Respect)

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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A run and a skip

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5 strong 💪 this morning. Weather was very foggy and temperature in the 50s. A nice change for YHC who just spent a week on the east coast with some 90% humidity days.

Warm up
Michael Phelps
Cherry Pickers
Heal Raises
Air Presses

The Thang
Mosey… we ventured thru a street (and a forest!) that we had yet to explore as a pax.
10 Merkins at various stops along the way.
Feel the Bern up the hill
Mosey back to sea wall for some wall sits and planks
Grab two stones…. see who could skip their stones the furthest in the bay
Mosey back to start for some Gas Pumps and Rosalitas

Count-o-rama, Name-o-rama

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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Brain pain

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4 strong 💪 this morning (June 14th). Great to see Burgundy getting back in the saddle today. We missed him. There ain’t no gloom here in Monterey right now. The weather is unbelievable. Clear skies, sunny, simply beautiful. YHC has no idea why people would rather be working out inside a box.

Warm up:
Grady corn
heel raises

The Thang:
Mosey to jungle gym set
1 pax hangs from pull up bar, 1 pax does merkins, 1 pax does big boy situps, 1 pax runs
when running pax returns rotate
complete 2 circuits
Mosey to baseball bleachers and run the stairs
Mosey to denis the menace park
slide down the slide
Wheel of merkins: 3 pax on spin go round thing and other pax spins them. THIS DID NOT GO OVER WELL and caused major brain pain so we stopped this.
Mosey to beach
Wall sits, & planks
Mosey back for some 6 minutes of mary (6 inches, gas pumps & freddy mercurys.)

YHC and Q Cleveland Rocks

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Turning up the heat

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9 strong 💪 today for a hot morning workout. Sun was out, weather was warm. We are just not used to that here.
Welcome FNG Tiller!

Disclaimer given

Warm Up
75 Grady Corn
15 Heel Raises
25 Morocoan night clubs
10…Jump Squat Holds.. then 9… then 8
10 Tea Pots
50 LBCs

The Thang
Mosey to other end of field
Bring sally up
Mosey
Tabata squats
Mosey to other end:
Option Bear crawl to 50, do 30 burpees, bear crawl to end zone or run around school  & Plank at goal line or pick up the 6
Team up
Partner A does Feet out and ups while partner B runs to 20 and does 2 burpees… first team to 100 ups calls it
Partner A does Big Boy Situps while partner B runs to 20 and does 2 burpees… first team to 200 burpee calls it
Partner A does SSH while partner B runs to 20 and does 2 burpees… first team to 300 SSH calls it
Repeat run around school or bear crawls…

YHC and Q Cleveland Rocks

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Doing it the french laundry way

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7 strong 💪 this morning. Light, bright and airy. Just like a nice house.

Warm Up
Sun Gods (Yup, that was it)

The Thang
3 burpees, then Imperial Walkers for 1 minute
3 burpees, then Freddy Mercurys for 1 minute
3 burpees, then Heel Raises for 1 minute
3 burpees, then American Hammers for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then LBCs for 1 minute
3 burpees, then Plank Jacks for 1 minute
3 burpees, then Grady Corn for 1 minute
3 burpees, then Big Boy Situps for 1 minute
3 burpees, then Moroccan Night Clubs for 1 minute
3 burpees, then Absolution for 1 minute
3 burpees, then Gas Pumps for 1 minute
3 burpees, then Merkins for 1 minute
3 burpees, then Floyd Mayweathers for 1 minute
3 burpees, then Rosalitas for 1 minute
3 burpees, then Mike Tysons for 1 minute
3 burpees, then Arm Circles for 1 minute
3 burpees, then Rowers for 1 minute
3 burpees, then Groiners for 1 minute
3 burpees, then Mtn Climbers for 1 minute
3 burpees, then 6 Inches for 1 minute
3 burpees, then SSH for 1 minute
3 burpees, then Shoulder Taps for 1 minute
3 burpees, then Squats for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then Air Presses for 1 minute
3 burpees, then High Knees (thanks GRS) for 1 minute
3 burpees, then Jane Fondas for 1 minute
3 burpees, then LBC with a Gas Pump for 1 minute
3 burpees, then Plank for 1 minute

Mosey to pier for wall sits and plank. Mosey back to start.

We were all curious… what’s the deal with French Laundry? No one knows.

YHC and Q Cleveland Rocks

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The Earth Slowed Down

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An incredible morning on the Monterey Bay. So incredible that 2 pax showed up 2 minutes late and a third ran into us while they were out for a morning run. Ended up 5 strong 💪 for the morning beatdown by the bay.

Warm Up
Heel raises
Grady Corn
Cherry Pickers
10 Merkins (for the MusCLE challenge pionts)

The Thang
Mosey to plaza
10 Merkins
Bear crawl to center of plaza
10 Merkins
Bear crawl to end of plaza
10 Merkins
Mosey to wharf
10 Air pressins, 10 Merkins…. all the way to 1
Mosey to other wharf
10 Merkins
Mosey to sea wall
Wall sit, 1.5 min plank, 20 LBCs, wall sit, 1 min plank, 20 LBCs
Mosey back to start

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Partner Up

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4 strong 💪 this morning.

Warm Up:
Grady Corn
Heel raises
Tea Pots

The Thang:
Run a small lap
Partner up: 100 Burpees. Alternate exercise between partners. When one partner finishes the other begins.
Run small lap
100 squats
Run small lap
100 Groiners
Run small lap
100 Plank Jacks
Run small lap
50 American Hammers
Run small lap
50 Monkey Humpers
Run small lap

YHC and Q Cleveland Rocks

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Keeping me honest

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4 strong 💪 today (well it was actually Monday) for an AMRAP Murph practice.

Warm up:
Heal Raises
Tea Pots
Something else

The thang:
Mosey to jungle gym
AMRAP for 1 minute either pullups, squats or Merkings (or LBCs) or anything you wanted.
Run 0.4 miles
AMRAP again for 2 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Return to AO

Count-o-rama
Name-o-rama

YHC and Q Cleveland Rocks


Shout out to Beach for keeping after me to write this BB. I tried to say DarkSide encrypted the first BB I wrote but he did not buy it. Respect to you, Beach.

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