Tag: Sharkbait (Respect)

Pays to be a winner at Poker

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20190722
Q: Hogs Breath

Pax: Sharkbait, Great Clips, ThisOneTime, Chopper (FNG)

DISCLAIMER: Given

Warmup: 
Abe Vigoda – 15 IC

Arm Circles – fwd, back, overhead – x10 IC

Finkle Swings – 10 OYO
Failure to Launch  

THE THANG

-Pays to be a winner sprints: one pax began bear crawling to a cone 20 meters and sprinted back. Simultaneously the other pax raced down and back to a cone 40 meters away. The loser performed 5 burpee’s.

Repeated with crawl bears.

At this point we had a flying headlock and welcomed Chopper to our workout!

Repeated pays to be a winner with crab walk.
Repeated with reverse crab walk.

Mosey on over to the centrally located flags. All pax drew a 5 card hand from the workout deck. Highest poker hand won:

Ace of Spades: 100 calf raises – OYO

Ace of Clubs: 100 flutter kicks – IC

Queen of Diamonds: 10 diamond merkins – IC

Four of Hearts: 400m sprint

Four of Diamonds: 4 Carolina dry docks

We repeated the poker hand three times.

At this point we began Elevens around the soccer field. Beginning at one corner we began with 1 merkin and 10 squats, then all pax lunge walked the short distance to the next corner and performed 2 merkins and 9 squats (all reps equaled up to 11). On the long side of the soccer field pax would sprint, on the short side pax would lunge walk.

We were able to make it around 8 merkins, and 3 squats when we ran out of time.

Words of Wisdom

Being the 50th anniversary of the Apollo 11 splashdown…    

        “One truth I’ve discovered for sure: When you believe that all things are possible and you are willing to work hard to accomplish your goals, you can achieve the next ‘impossible’ dream. No dream is too high! – Buzz Aldrian

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

Coffeeteria was ‘tail-gate’ style right at the La Mesa soccer fields!

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Normandy Aerobics

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20190619
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Arm Circles – fwd, back, overhead – x10 IC

Abe Vigoda – 15 IC

Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC

Mosey to the pier and back to the starting area, about a 400 meter mosey.

THE THANG

“Normandy”

-Partnered; one partner began Inch-worming toward the water, the other partner began a round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in the ocean. Both pax would then mosey back to the staging area.

Pax repeated the movement with lunges, and then bearcrawls.

Q then retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”

  • “Flower” by Moby, aka “Bring Sally Up” Pax performed plank in the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
  • “Baba O’Reilly” by The Who. Pax performed a continuous set of Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to SSH in increasing tempo
  • “Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics “I get knocked down” where pax would perform a burpee
  • “Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get low, low, low, low…ba da da dah da”

Finished up with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!

Words of Wisdom

When we look in a mirror, our image stares back at us.

“Reflect upon you present blessings

of which there are many.

Not on your past misfortunes,

Of which all men have some…” Charles Dickens

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

After our COT several pax took a dip in the bay

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Some of the OG has moved on, long live the OG

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15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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