Tag: ThisOneTime

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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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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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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“Cause in my dreams, it’s always there”

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NOV 2 2019
Q: Flea

DISCLAIMER: Given

Warmup:
Cherry Pickers – 20 IC
Abe Vigoda – 20 IC
Imperial Walkers – 20 IC
Straight into Hill Billies – 20 IC
Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward]
Straight into Morrocan Night clubs – 20 IC

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

High Knees [4 counts]
Side-Straddle Hops
Freddie Mercury [4 counts]
Merkins
Squats
Ranger Merkin
Calf Raises [4 count]
Smurf Jacks [4 count]
Standing Lunge [4 count]

DORA 1-2-3s

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – SSSH

We had about 3 minutes left and finished with some “I Bet You Can’t do This”

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria WHERE GREAT CLIPS SHOWED UP FOR A LATE FULL STARSKY!

Some photos from today.

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Parkour

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12 pax did some parkour around Carmel High for a Cleveland Rocks beat down.

LBCs, burpees, merkins, duck walks, jumping, running… we did a lot.

An honor to host Sharkbaits dad today! 74 years and going strong. Respect Cow Bell!

Love everyone.

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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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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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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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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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45 Minutes and Barely Time to Breathe (Revisited)

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20190819
Q: Flea

DISCLAIMER: Given

Warmup: 
For 3:30
20 Copperhead Squats, 20 SSH, 20 Imperial Walkers (10 FWD/BWD) Sun Gods

THE THANG

Felt like revisiting this workout with F3. It’s become a little bit of a go-to workout when I miss a day. Workouts were determined by Deck of Cards.

Timer used: https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US

14 reps of 1 min workout and 20 sec rest
1 min rest
Another 14 reps of 1 min workout and 20 sec rest.

Deck was reshuffled by accident, so I’m not completely sure of the cards we used…there were definitely ALOT of Merkins.

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

MOLESKIN
Words of Wisdom: “We’re preparing for something, we just don’t know what yet” -Priorities (or something like that)

LEXICON: Word of the day-
GROW RUCK – The combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.

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