Tag: Sharkbait (Respect)

SLT

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5 strong 💪 this morning at Carmel High. Great discussions at coffeeteria to create a SLT to grow F3 Monterey.

It was not gloomy but the field was cold and damp. Gloves quickly soaked up the water to freeze the fingers.

Congratulations to Potato Chip for accepting and completing the challenge to attend every F3 Monterey workout in February. Prize is on it’s way!

Disclaimer given

Warm Up
50 moroccan night clubs
20 Hill Billies
20 cherry pickers
25 Calf raises
Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats.
20 Hello Dolly

The Thang
Run lap
Burpees – 1 pax runs to 40, rest of pax do burpees … do until all pax have run… repeat if needed.

Bunny hop & at 10 do 10 Groiner, High plank, low plank, low plank jack, back to high plank jack…. Reduce by 1 every 10 yards

Pair up – 1 partner crab walkds o 5 planks while partner crab walks to 10 & planks, first pax goes to 15… repeat for 100 yards

Run to 50… 10 bobby hurleys…. All the way to 1 every 50 yards

Run to 50… 10 rowers …. All the way to 1 every 50 yards

8 minutes left and we did LBCs, Squats fast and slow, Lunges, planks and Mie Tysons.

YHC and Q Cleveland Rocks

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Not so gloomy

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4 strong 💪 for the beat down today. Weather was perfect once we started moving. About 99.999% of the country seems to be below freezing and without any power right now. A bit of this beatdown came courtesy of Kobayashi’s back blast from his visit a few years back. Only two remaining members of the Pax are qualifying for the February ‘tide pod challenge’ to post at all the beatdowns in February and Q twice. 4 more posts left in the month. Can they make it?

Warm up
Grady Corn
Shoulder Taps
Heal Raises
Sun Gods
SSH
Cherry Pickers

The Thang
Mosey to parking lot.
10 LBCs and bear crawl to do 10 rowers. Walk back, repeat reducing 1 each time. First person to 1 calls it for the pax.

Mosey… we did a little parkour at the boat ramp and then stopped for some Squats & Al Gores (in cadence.)

Mosey some more to wharf sea wall for some hand stands against the wall and planks. Then some wall sits and more planks.

A few minutes left and we strolled down the beach.

YHC and Q: Cleveland Rocks

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Destiny

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Another beautiful day on the Monterey peninsula. Blue skies, sun coming up over the valley. The morning started with 3 and ended with 4 as Sharkbait did a flying headlock on a guy working out alone on the field. Welcome FNG G.S.R. It seemed to be destiny.

Disclaimer given

Warmup:
50 SSH
20 Tea pots
50 SSH
25 Moroccan Night Clubs

The Thing:
Mosey to hill
Crawl Bear Up hill & Bear crawl down
On track – split into 2 teams – run opposite ways – when pass other direction do 4 burpees – do this for 4 laps
Mosey to goal line
Bunny hop to 10 – do 10 merkins / 10 rowers… bunny hop to 20… reduce by 1
Repeat run – do squats this time
Repeat goal line – mtn climbers & lbcs
Plank to close it out

COT

YHC and Q Cleveland Rocks

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Moon over Monterey

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When the pax started to mosey we were all in awe when we saw the moon literally over Monterey. It was beautiful.

After a big storm passed overnight dropping its atmospheric river on us the gloom was actually quite amazing.

Disclaimer Given

Sun Gods
Jump Rope
Tea Pots
Jump Rope
IW
Jump Rope

Mosey Wharf
10 merkins / 20 air press… repeat minus 1 rep
Mosey – stop in front of camera for 10 Monkey Humpers
Mosey Courtyard
10 burpees / 10 SSH minus repeat minus 1 rep
Mosey Parking Lot
10 squats / hold for 10 seconds repeat minus 1 rep / 1 second
Mosey Beach
10 LBCs  / 10 Windshield wipers repeat minus 1 rep
Mosey back to start

YHC & Q Cleveland Rocks

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High Tide

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It was very windy and chilly this morning. The rain held off for the workout but we almost got washed away doing our wall sits as the tide rolled in quickly. YHC barely climbed up the sea wall while Sharkbait ran up beach.

Disclaimer given

Warmups
Jump Rope
Moroccan Night Clubs
T Pots
Hillbillies
Windshield wipers
Tried to do kickers but YHC muscle cramped so we stopped.

The Thang
Mosey 
25 squats – bear crawl – 25 squats
20 merkins – crab walk – 20 merkins
15 burpees – walk – 15 burpees
10 mtn climbers (4 count) walk – 10 mtn climbers
5 mike tysons –  crawl bear – 5 mike tysons
Mosey around Old Fishermans Wharf then over to main wharf for some wall sits on the beach. Tide came in and we moved the wall sits to the out house!

Mosey back to start.

COT,

YHC and Q Cleveland Rocks

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Monday Repeat

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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. 

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

Count-o-rama, Name-o-rama,

Welcome FNG Johnny Bench

YHC and Q: Cleveland Rocks

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Sit, Plank, Relax, Repeat

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3 strong 💪 this morning at Bash at the Beach AO. Weather was far from gloomy as we are in the middle of an odd winter heat wave.

Dislaimer Given

Warm up
25x Grady Corn
25x Squats
25x SSH
10x T pots (each side)

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. 

Mosey to beach – 60 sec wall sit, 60 sec low plank
45 sec wall sit, 45 sec low plank
30 sec wall sit, 30 sec low plank
15 sec wall sit, 15 sec low plank

Mosey on beach to start

10 merkins, 20 air presses…. reduce by 1 Merkin and 2 air presses all the way to 1
10 LBCs, 20 American Hammers… reduce by 1 LBC and 2 AH’s all the way to 1

Count-o-rama, Name-o-rama,

YHC and Q: Cleveland Rocks

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10 years and a day

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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 IC 
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

Count-o-rama, Name-o-rama

YHC & Q Cleveland Rocks

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10/1, 9/2, 8/2… 1/10

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3 strong 💪 this morning in a chilly 37 degree workout by the beach. Great to see our Eugenian friend in town! Great chatter during and after the beat down, too.

Warm Up:
Some crazy neck & hand thingy
Tea Pots
IW
Hill Billie’s

The Thang
10 Merkins / 1 Air Press, then 9 Merkins, 1 Air Press… etc.
10 Bobby Hurlees / 1 Squat….
Jump rope
10 Burpees / 1 SSH….
Jump rope
10 Gas Pumps / 1 Seal Jack
Jump rope
Plank to failure

COT, Count-o-Rama, Name-o-Rama


Announcements: St. Louis F3 3100 burpee challenge in January. Ping for sign up. New Years Day workout. Ping if interested in participating. Looking to do the original 1/1/11 F3 beatdown.

YHC and Q: Cleveland Rocks

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Gloomy

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Disclaimer given
Warmup:
Sun gods
Cherry Pickers
Tea Pot
Grady Corn
Goof balls

The thang:
Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, …. Run to 10, 1 burpee Repeat – Merkins
Repeat  – Absolution (in plank, groiner, then low plank, then chilly jack,
then back up) 
Repeat – LBCs
Repeat – Crawl bear out, run back & SSHs
Repeat – Rowers

Tabata squats

Tubthumping I get knocked down (do Burpee) else do SSH

COT
Welton FNG Sleepy

Stolen from F3 Portland: ‘first seek to understand, then seek to be understood’  The value of adding context and perspective to our understanding allows us to make the right choices.

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