Tag: Sharkbait (Respect)

Caterpillar / Fuzzy Wuzzy Leg-o-rama

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DISCLAIMER: Given

Warmup: 
SSH – 30 IC… I think I lost count and just kinda went with it!
Goofball – 25 IC
Mountain Man Poopers – 15 IC

THE THANG
We began with a Caterpillar routine: formed a line in the plank position. The last pax would box jump over the remaining pax. This continued in the same a la fashion of an Indian run.

Once on the other side of the soccer field, we returned back via “Fuzzy Wuzzy” this was a bear crawl Indian run routine back to the starting sideline.

Howling Monkey: this was a COP where all pax grapped their ankles, the first pax began 10 monkey humpers, as soon as he was finished the next pax began 10 monkey humpers, this continued around the circle for a total of three times!

Not to lose the soreness in our legs, we mosey’d to the bottom of the hill.

We performed a few rounds of Sun Gods.

Then 125 squats, OYO. Immediately once the pax was down with the air squats he mosey’d back up the hill to shovel flag.

We still had about 7 mins left, so we began a “7 mins of Mary”

LBC, plank jacks, atomic sit-ups, and gas pumps. After each exercise all pax would sprint to the opposing sideline and back to the starting sideline.

Words of Wisdom
“A man is nothing else but what he makes of himself”

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

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Buckeye dominance

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8 posted today at Carmel High including 1 FNG. Welcome Uncle Buck! 4 native North East Ohioans added a nice mid-west hometown feel to the group. Go Buckeyes!

Warmup – Armies, Moroccoan Night Clubs, Windmills (fast and slow), Cherry Pickers, LBC all IC

The thang – Block and Bear suicides every 20 yards. Plank at end.

Parkour thru Carmel High while carrying your block (running, going under things, stairs, hills etc.) A few Wall sits, sideways bear crawls, lunges at the amphitheater.

Back to track and its time to do last man sprints with the bricks. Finally, block and bear back back to the other endzone to finish it off.

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

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Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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Smoked Drumstick!

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Your legs will be smoked after this sprint workout!

20191005
Q: Hogs Breath
Pax:  Sharkbait, Burgundy, Cleveland Rocks, Californication, Screech

DISCLAIMER: Given

Warmup: 
Some mumblechatter, the Carmel boys swim team was warming up on the opposing side line. So these old men took this as a challenge and lined up to ‘compete’ against these young whipper-snappers!
SSH – 35 IC
Hairy Rockets – 25 IC
Cairoca to the 20 yard line and back.

THE THANG
Originally this was planned for down the field, however the Q modified to go sideline to sideline. This was to avoid the Carmel High swim team, we didn’t want a game of chicken developing!

-Partner coupon sprints. One pax would walk the coupon to the opposing sideline, gently set the coupon down and sprint as fast as they could back to the sideline. Once pax 1 reached the starting sideline, pax 2 would sprint to the coupon; retrieve said coupon and carry the coupon back to the starting sideline. All pax experimented carrying the coupons in different fashions, such as goblet, overhead, arms straight out, and shoulder carries. Lather rinse and repeat till all pax had completed 10 iterations.
-200 cumulative partner goblet squats with the coupon.
-Inch worm suicide / mosey. Starting at the 50 yard line all pax would inch worm 10 yards, then mosey back to the 50 yard line, then inch worm 20 yards, mosey back to 50 yard line. Lather rinse and repeat till all pax had completed inch worming 50 yards.
-COP with a round of failure to launch. Failure to launch is a slow 8 count copperhead squat, with a squat jump, we completed 8 rounds before the first pax was unable to launch off the ground.
-50 yard all out sprints, followed by a 50 yard walk back to the starting line. Lather, Rinse and Repeat for a total of 5 sprints.

Words of Wisdom
“Honesty is a very expensive gift, don’t expect it from cheap people…[don’t be cheap yourself]” Warren Buffet
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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F3 Monterey-Iron Pax Challenge Week 4

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Date: September 28 2019

Participants: ThisOneTime, Sharkbait (respect), Bergundy (respect), Psyc, Screech, BreuHaha,

Warm up: sidestraddle hops, imperial walkers, and arm circles

  • The workout (3 rounds for time)
  • 100 merkins and/or squats
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon swings and/or Bonnie blairs
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon thrusters and/or traveling lunges
  • 100 yard coupon carry out and back (200 total)

Result: Workout called at 0800. Recorded times: Burgendy at 52:50 (Respect!)

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43 Challenge – Week 3 of Iron Pax Challenge

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20190902
Q: Hogs Breath

Pax:  Psyc, Sharkbait

Mumblechatter – Sharkbait, Pysch and Hog’s Breath met at the Del Monte Beach, Sharkbait bragged about showing up his teenagers at the iron pax.

Moved coupons, lanterns, and equipment from Del Monte to the El Estero fitness trail.

DISCLAIMER: Given

Warmup: 
Side Straddle Hops – x20 IC
World’s Greatest – OYO
THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Reverse Crunches

Lather, Rinse and Repeat for a grueling “43” minutes.

Words of Wisdom
“The past can hurt. But the way I see it, you can run from it, or learn from it” Rhafiki, the wise monkey in the Lion King

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

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9/9/2019 BackBlast – TableTop

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Q: Beach

Pre Warm-up Mumblechatter: Burgundy greets Q with reminder of how the Huskers choked on Saturday. Scab picked open. Salt poured in wound. Q may never recover.

Disclaimer: Given

Warm up: SSH 50 IC, Copperhead Squats 20 IC, Abe Vigoda 10 IC, Imperial Walkers 20 IC

The thang:

30 each: Chilcutt Peter Parkers, Merkens, LBCs f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

30 each: Mtn Climbers, Squats, Sleeping Hillbillies(flapjack) f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

Mosey around soccer field

30 each: Big Boy Sit Ups, Plank with Leg Lift, Gas Pumps f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises f/b Lunges to opposite sideline f/b Burpees/High Knees in place until everyone catches up. Repeat exercises, no Lunges this time, Burpees/High Knees until everyone catches up. Sharkbait requests reward for doing extra Gas Pumps.

Karaoke from sideline to sideline, flapjack at midfield. Sharkbait rewarded with his choice of exercise at the finish line. Sharkbait chooses Imperial Walker/Squat hybrid exercise. Hogs Breath arrives Full Starsky with coffeeteria supplies and mumblechatter.

Announcements: Great Clips goes for surgery 9/11. Dirty Jobs is healing post-op. You Betcha is recovering from an ankle injury. Keep them in your thoughts. Tough Mudder is approaching, Oct 5.

Words of Wisdom: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King, Jr.

Number-rama, Name-O-Rama, Beer Biscuit welcomed to F3Monterey & receives F3 name, COT, Parking Lot Coffeeteria

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Iron Pax Challenge: Killer “B”s

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Q: Hogs Breath
Pax:  Cleveland Rocks, Flea, Sharkbait

*Let’s not forget that we started 3 mins late waiting on Flea……

DISCLAIMER: Given
Warmup: 
Side Straddle Hops – x20 IC
Imperial Walkers -x25IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers –x10IC

THE THANG
This was the first of the Monterey F3 Iron Pax Challenge workouts.

Total of 5 times rounds;


Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs [jump lunge] / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Bear Crawl 30 yards back to the starting line

Rinse and Repeat 5 rounds for time.

Monterey Split times!

Words of Wisdom

“Iron rusts from disuse. Water loses its purity from stagnation….even so inaction saps the vigor of the mind”

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

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Blocks and Pickles

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DISCLAIMER: Given

Warmup: 
Big Arm Rolls IC, Cherry Pickers IC, Australian Snow Angels IC, LBCs (brick on stomach optional) IC, Sit Ups with Brick IC

THE THANG

Carry brick to other end zone.

Burkee (Tabada – 20 secs on, 10 rest, push hard repeat for 4 mins)

Curls (Tabada 4 mins)

Run a lap

Berkins (Tabada 4 mins)

Lionking (Tabada 4 mins)

Carry brick to wall.

Block a dock (Tabada 4 mins)

Pickle Grinder (Tabada 4mins)

Go back to warm up area.

Mtn. Climbers (Tabada 4 mins)

2 laps last man sprints

Side straddle hops to finish it off.

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Mount Suribachi

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DISCLAIMER: Given

Warmup: 
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Copperhead Squats – x10 IC
Annie’s – x10 IC

THE THANG

-Mosey to the bottom of the La Mesa hill.

-Performed “failure to launch” which is performing a slow squat to a countdown from 10. Upon reaching one all pax “launch” by jumping into the air. We performed this until the first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was around rep 6 or 7…..

-Indian Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged kettlebells. We began a modified Indian run, the pax in the rear would carry the kettlebell and sprint up to the front of the line, once the pax got to the front he passed the kettlebell back amongst the line. The last pax then sprinted to the front….

Begining our run of Mt. Suribachi

At the top of the hill in true Suribachi fashion, we circled the flags and performed several shoulder exercises.

  • 8-count body-builders 10 OYO
  • 4-count Raise the Roof [Air Presses] 20 IC
  • Ranger Merkins 10 IC
  • Caronlina Dry Docks 10 IC

Mosey back down the hill.

Did a few Baby Birds, to loosen up the shoulders.

Rinse and repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!

Passing the torch…er the coupon

Once we reached the top, we couldn’t neglect our legs!

  • Air Drama (squat to a calf raise, back to a squat) x 20 OYO
  • Alternating lunges 20 IC

Words of Wisdom

“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck

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

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