Tag: Sharkbait (Respect)

Don’t sweat the small things

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8 strong posted today at Carmel High. The AT&T golf tournament is in full swing (ha!) and YHCs call out to visitors on twitter bought out 0 FNGs. Too bad for them as they missed a great one today. These HIMS really pushed hard today for a beatdown like no other. YHC was super proud of the effort today.

YHC drove to the workout with a lot on his mind but did not share it with the Pax during the workout. YHC doesn’t know why. With the passing of F3 Noonan, a few of YHCs family members over the years, and YHCs 2.0 friend last January he was thinking of sharing words of wisdom of not sweating the small things (as YHC often does.) YHC will first try to take the advice himself and then at a workout down the road, if YHC has mastered it, share it then.

Disclaimer Given.

Warm up: Some Armies IC, SSH IC, then some Batwings IC.

YHC decided to do a little foreshadowing with 10 x modified Absolution IC. Modified Absolution being a combination of a merkin, Mahktar N’Diayes and a Chilly Jack. (Turns out we did the absolution wrong – should have been a groiner instead of a markin.)

Run 1 last man sprint lap.

The thang 1: Line up on goal line, run to 30 and do 5 Mahktar N’Diayes. Run back to goal line for 1 Crowd Pleaser (1 merkin + 1 groiner.) Repeat the run & Mahktar N’Diayes and add 1 crowd pleaser each cycle until the first person has completed 10 crowd pleasers.

The thang 2: Repeat the above but with 5 lemon squeazies and 1-10 burpees.

Run 1 lap last man spring.

The thang 3: Repeat again but with 5 left side zombie crunches, 5 LBCS, and 5 right side zombie crunches and on the goal line 1-10 gorilla humpers. Mumble chatter started up on this one so I guess the pax thought it was toooooo easy.

The thang 4: Repeat again but with 5 gas pumps (thanks Flea!) and 1-10… you guessed it… Absolutions.

We had a minute left so we did 30 SSHs IC.

YHC thought it was one of the one of the top beatdowns he had come up with in some time.

YHC and Q = Cleveland Rocks

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LDP

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8 plus one 2.0 came out this morning to Carmel High. 2 FNGs! Welcome Mr. Brady and Craw Daddy.

After Flea tagging an F3 nations failure blog post last week YHC read a few of the Leadership Development Process (LDP) blog posts on f3nation.com. Failure is a key part of it all. So the first half of this beatdown was all about failure and the second all about bringing the Pax together.

Disclaimer given.

Warm up: run a lap. Californication arrived late and missed the lap… let’s do another lap. No more late comers which disappointed YHC cause YHC knew what was coming and would rather have run more laps.

Armies, Moroccan night clubs, cherry pickers, Peter Parker’s all IC.

The thing:

Pax does all these together, in cadence, all the way to failure. Once you can’t do it any more you start running sideline to sideline encouraging the rest of the pax to keep going. To failures included: plank jacks, monkey jumpers, SSHs, LBCs, and finally plank.

Mosey to hill where we will do Bobby Hurlees at the top and Monkey Humpers at the bottom, as a group. Run backwards up the hill to Feel the Bern. Start at 5 and increase reps by 5 each time. First person to hit count calls it and entire PAX runs together.

Finally a little fun with a double elimination ping pong tourney. While 2 pax play each other rest of Pax does burpees, then SSHs and finally Al Gores for the final point. Congratulations to Burgundy who came out on top this week.

count, name o Rama, BOM

YHC and Q Cleveland Rocks

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skunks

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5 posted this morning at La Mesa for the last of a series of Cleveland Rocks beatdowns and the last workout of the year. It was in the 40’s with very clear sky. Pax was happy to hear we were not doing any upper body today after Saturday’s beatdown.

Disclaimer given.

20 Cherry Pickers IC, 20 SSH IC,
20 Imperial walkers, 20 Abe Vigodas IC,
100 Moroccan Night Clubs IC

The Thang:

Run to hill, run down & plank waiting for rest of PAX to show up.  First to 25 bobby hurleys. Run back up hill and plank again. Now first to 25 Monkey Humpers. It was a bit dark on the hill so we ran around La Mesa repeating the above with a few Last Man Sprints in the mix.

Count, Name, BOM.

YHC & Q = Cleveland Rocks

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364 days

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So it has been 364 days since YHC’s first workout with F3 Monterey. There were 3 FNGs that day – Burgundy, Mr. Rogers, and Myself. Mr. Rogers went on to star in movies but Burgundy and YHC are still at it. YHC still remembers walking up to a few of the OG standing near a shovel flag and asking “Is this the free workout group?” and Sharkbait welcoming me with a huge & very friendly “yes, WELCOME!”… That morning YHC got beat to hell by the Q Croc. But YHC came back for more and more. It’s been a great ride. Thank You F3 Monterey!

7 posted today at Carmel High. Sunny with a little chill in the air. Welcome FNG Red Light!

Disclaimer Given,

Warmup: 20 armies IC,30 Moroccan Night Clubs IC, 20 arm presses IC, 20 Imperial walkers IC, 20 Wind Mills IC, 10 lemon squeezes IC, 20 LBCsIC

The Thang:

Go to hill near pool…

5 burpees… run up

5 burpees (plank until all complete) then 10 wheel of merkins… run down

5 burpees, 10 w of  merkins, 15 mtn climnbers… run up

5 burpees, 10 w of merkins, 15  mtn climbers, 20 SSH… run down

5 burpees, 10 w of merkins, 15 mtn climb, 20 SSH, 25 plank jacks, … up

5 burp, 10 w of merk, 15 mtn climb, 20 SSH, 25 plank jacks, 30 monkey humpers.. run down

PAX getting beat… last man sprints to cool down then back to the hill…

5 burpees, 10 w of monkey humpers, 15 mtn climb, 20 SSH, 25 plank jacks, … up

5 burpees, 10 w of gorilla humpers, 15  mtn climbers, 20 SSH… run down

5 burpees, 10 w of  monkey humpers, 15 mtn climbers… run up

5 burpees then 10 wheel of monkey humpers… run down

5 burpees… run up

Still time on the clock, Line up on Goal line and Bear crawl or Crab Walk to 50 with 5 SSH every 10 yards.

We circled up with 5 minutes left and each PAX called out an excersise which we did for 10 reps IC.

Count, Name, BOM, Coffee (Thanks for coming to coffee Flea!

YHC & Q = Cleveland Rocks

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too fast too furious

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6 posted this morning at La Mesa. YHC put on the seat and wheel heat while headed to the AO. 41 degrees… East coasters must be laughing at us.

We jumped right into the workout. 5 burpees OYO and then 10 SSH IC…repeat with 4 burpees, 10 SSH…,3,2,1 etc.

Then we started to run. Stop and do Wheel of Merkins (YHCs new favorite) IC, then run some more. Stop for some copper head squats, IC. Now crab walk and stop for some mountain climbers. YHC found a new way to do the mountain climbers that works the core aggressively. We will do many more of those in the days to come as YHC has the next 3 Qs!

The pax completed most of that in about 13 minutes. So we had to fill up 30 more minutes. More running, some monkey humpers in front of the beautiful holiday decorations around La Mesa, more wheel of merkins… repeat.

Disclaimer was given at the start. Count, Name, BOM. Sharkbait shared how happy he was with the turnout on this cool Monday morning.

We will be having a post on Christmas at the beach. Are there any other AOs at a beach?

YHC & Q = Cleveland Rocks

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2 pax do the work of 32

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32 Pax posted today… a record for Saturday. Keep it up Monterey!

…well, it seemed like it because the 2 Pax that did show did the work of 32 in one of the most grueling workouts of the year.

Armies IC, Cherry Pickers IC, Wind mills IC, Hill Billies IC and a lot of chatter between so the two pax lost count on all the cadences.

5 SSH IC and then 10 OYO in silence and stop exactly after the 10 (4 count). If you don’t stop exactly than 5 burpees for you. One PAX stopped, then 1 x4 count SSH later the other stopped. And neither knew if they got it right so we passed on the burpees.

The thang:

Mosey to ping pong table.  Ping Pong tournament! Double elimination. Best of 3 points. While playing the rest of the Pax – oh, wait. There were no other pax. We will keep that for next time.

Mosey to get brick. “Race to…” excercise. First Pax to count calls recover.

100 Overhead Presses  After every 25 overhead Presses, drop and do 10 leg raises. 

Bear and brick to 50

Repeat for  200 Curls  and do 10 Squats every 25.

Bear and brick back to goal line.

Repeat for 300 mountain climbers  and do 10 SSHs.

Brick Clean up. Carmel High maintenance workers repairing fence so we ran with all the bricks up to Sharkbaits truck for safekeeping.

BOM and a great Coffeeteria followed.

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will the guy in dallas ever show up to an F3 workout?

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4 strong at Carmel High this morning. Weather was gloomy in the distance but perfect on the field. I was honestly hoping for massive amounts of rain but it was great to have a day without rain given the past week of non-stop wetness. Nice breeze coming from the south… it was perfect. Some motivations of today’s work out came from Kobayashi (F3 Greenwood) who visited Monterey earlier in the year.

Q woke up at 5:15 today and watched some KSBW. Thought he saw Burgundy in one of the station advertisements. Q pondered why KSBW is both ABC and NBC…. hmmmm.

Q: Cleveland Rocks

Disclaimer given

Warmup:

Armies

Forward Arm Circles & Reverse

Front Arm Circles & Reverse

Over Head Arm Circles & Reverse

Cherry Pickers

Hill Billies

Gas Pumps… wait… Q didn’t want to get wet just yet so he cancelled Gas Pumps. It’s nice to be Q.

SSH

The thang:

Get brick…. thanks Sharkbait!

Form a rectangle with 1 Pax at each corner. Pax 1 – Does 10 curls and then Peter Parkers to Pax 2 who is holding a plank. Pax 2 departs with bear crawl 20 yards to Pax 3 who is doing squats. Pax 3 departs with crab walk 15 yards to Pax 4 who is doing LBCs. Thankfully Pax 4 dried out the turf and we all did our LBCs in that spot. Pax 4 runs to station 1 to do the cycle again. Keep this look for 20 minutes.

Run to back of school….

On your own: 30 burpees , 10 SSH,

30  Groiners, 10 ssh  

30 jumps over curb (two count)….

Once complete catch up with last pax to help them complete the work out (Thanks Sharkbait for getting me to the finish on this one!)

Run back to field

Now team up in twos: Pax 1 starts on 300  plank jacks, 200 plank dips, 100  Makter n diase while  Pax 2 karaoke to 20 and does 10 monkey humpers then runs back to take over for Pax 1.

Time ran out so we didn’t quite finish the above. Monkey Humpers were interestingly difficult even at that low interval. The runs back were more like a mosey.

Put brick back – thanks This-One-Time

Count-o-rama, Name-o-rama

Announcements: Thursday at the Dustbowl. Check email for more details. Family event with the Ms as well.

BOM

Coffeeteria

Q has a friend in Dallas that says he’s going to show for a workout. Hence the title of the post.

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Thanks – O – Rama

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20191128
Q: Hogs Breath
Thanks – O – Rama
Pax: Cleveland Rocks, Sharkbait, Hogs Breath and 2.0
DISCLAIMER: Given
Warmup:
SSH – 20 IC
Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC

THE THANG

This was a Thanksgiving “Pop Up” and impromptu workout. We decided together prior to the big meal and burn some calories. We began by kicking off Thanksgiving with a “TURKEYS” inspired workout. Still didn’t use the frozen turkeys.

A single round “TURKEYS”
Thrusters x 10
Upright-Rows x 10
Reverse Crunch x 10
King of Heart suicides (run forward to the mid-line of a soccer field, then backward run to the sideline. Then forward run to the opposing sideline, and backwards run back to the start)
Elf on a Shelf x 10 each side
Yoke walk to opposing sideline and back
Star jacks x 10

Then we loaded up the 2.0 into a jogging stroller, as a restrictor plate and mosey down the hill. At the bottom the 2.0 asked if we could “alligator” walk so we did about 20 yards of Alligator Merkins.

Then we mosey’ed some more. We found a park and did 25 dips, and 25 calf raises. Then we mosey’ed back to the shovel flag.

We played a round of “F, F, Goose….” Where all pax are in a circle in the plank and the ‘it’ tags each pax calling out “Duck, Duck…” eventually choosing a “Goose” who had to beat the “it” around the circle and back into the plank. Wet dewy grass made for some slippery fun!

After this we called the workout!

 

In Lieu of Words of Wisdom…. Words of Thanks
Sharkbait – Friends and family, and living in Montery.
Cleveland Rocks – Friends
[Hogs Breath’s] 2.0 – Friends and Family
Hogs Breath – Finding F3 and fighting off the sad clown.

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria served tailgate style!

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TURKEYS

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Pax:  Flea, Burgundy, Sharkbait, ADT

DISCLAIMER: Given

Warmup: 

Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC
Overhead claps– 10 yards

THE THANG

Kicking off Thanksgiving with a “TURKEYS” inspired workout. I wanted to use frozen turkeys as coupons…but Flea talked me out of it, something about salmenolla….

After grabbing our coupons.

AMRAP of “TURKEYS”

Thrusters x 15

Upright-Rows x 15

Rock-ee x 10

King of Heart suicides (run forward to the first cone, then backward run to the sideline, then fwd to the second cone, etc. rinse and repeat till an entire set of suicides was accomplished).

Elf on a Shelf x 10 each side

Yoke walk to opposing sideline and back

Star jacks x 10

. The mumblechatter was that everyone seemed to hate the Elf on the Shelf…I’ll have to come up with a different “E” exercise for the next holiday.

Words of Wisdom

“It is too easy to concentrate on your misfortunes instead of your thanksgivings…” Ended with Number-O-Rama, Name-O-Rama, COT, Coffe

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Wide world of sports

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Welcome FNG Cosell.

A beautiful morning out at Carmel High. We didn’t stop moving from 7-8 with a lot of running, merkins, SSH, Burpees, bobbing and weaving. That’s what happens when you watch a David Goggins video the night before.

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