Q;  Sharkbait

PAX;  Croc, Mud Duck

20171219 F3 Q

WarmUp

Imperial Walkers 20

Hill Billies 20

CooperHead Squat Lower 3 count up on 4

Abe Vigoda Slow Stretch Wind Mill 20

Escalator

10 Squats, 20 burpees, 30 Pulse Row,

40 Reverse Snow Angle, 50 Supermans.

Deconstructed Burpees Starting with 10 reps reducing by 1 each round.

Butkus On the curb 5 rounds

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.  This  rather than do unto others as they have done to you/me.

Q Sharkbait

Pax; Priorities, Croc, Saw Dust, Mud Duck, Rhymes

WarmUp

Imperial Walkers 20

Hill Billies 20

Abe Vigoda  20

CooperHead 20

3 Rounds

REVERSE CRUNCH 10

CRAB CAKES 10

PCMB’s  10

3 Rounds

RUSSIAN TWIST 10

FLUTTER KICK 10

3 Rounds

Floyd Mayweather 10

Rosalita 10

3 ROUNDS

OUTLAW’s 10

LBC’s 10

PLANK COMPASS

ZEBRA BUTT-KICKERS 10

QSharkbait

Priorities

Croc

SawDust

Mud Duck

Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

CooperHead Squat Lower 3 count up on 4

3 Rounds

Dancing Bears R arm L leg up then other side other side repeat 20

Cumberland County Viaduct Side Plank Raises

3 Rounds

Pike Push-ups 10 x3

Reverse Snow Angle 20 x 3

3 Rounds CADENCE

Pulse Row 20 On belly hands at sides lift hands

Superman’s 20

Run to park bench 3 rounds

Decline pushup 20, Dips 20, Incline pushup 20

3 Rounds

Dying Cockroach Lying on back Wind Mills CADENCE x 10

Groiners Plank to Feet outside of Hands x10

3 Rounds

LBC’s 10

Leg Raises 10

Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

Bench/Swing 12 Minutes 10 reps each set

Swing Rows

Decline Pushups

Star Jack Jump Squat to Star repeat

Step Ups on Bench in cadence 20

3 Rounds

Arm Circles side/front/up cadence 20

Flutter Kicks In cadence 20

3 rounds

Annie Plank and One Arm circular 10 each

Goofball Stationary Knee Raise While arms ladder Climb CADENCE x20

3 rounds

Russian Twist cadence x15

Dolly leg raised 6” above ground spread legs then back. CADENCE X 15

Q F3 20171107

WarmUp

Imperial Walkers 20

Hill Billies 20

CooperHead Squat Lower 3 count up on 4

Abe Vigoda Slow Stretch Wind Mill 20

3 Rounds

Seal Pushup 20

Pulse Row 20

Supermans 20

3 Rounds

Lap High Knees  25 yards

Butt Kickers 25 Yards

3 Rounds

Carolina Drydock’s 5

Flutter Kick Cadence 20

3 Rounds

Annie Plank 10 each direction

Crab Humper Crab Position hips up and down cadence 10

Modified Cindy 3 rounds

Swing Set Ring Rows 10 Reps

Park Bench Dips 10 Reps

Mike Tyson 10 Reps

LBC’s 25

6 cones located around the Soccer Field Hand Release Burbee Rocketts Encrease increase by one at each cones

Tuesday

Q: Prioritites

Pax: Sharkbait, Rhymes, Priorities, Mud Duck (FNG)

4 brave pax defeated the fart sack and posted to the swampy fields of Monterey.  By far the gloomiest F3 Monterey day to date.  Frozen fingers and toes were a plenty.  Good practice for the upcoming trek to the frigid north that is San Mateo, CA next week!  (Also, YHC is headed to F3 Twin Cities in 3 weeks but is stilled hardened and grizzled from his upbringing in the great white north.  Ice is his life…)  Here’s what went down:

Warmup:

SSHs x30 IC

IWs x15 IC

AVs x15 IC

The Thang:

Cones were set up on the European football field to simulate a REAL football field with lines every 10 yards.  All pax bear crawled toward the 10th cone and and moseyed back to the end line picking up the 6 along the way.  Then a sprint back to the 10th cone and a mosey back to the end line, picking up the 6.

This proceeded to the 9th, 8th, 7th, etc… cones with the following exercises:

9 – Lunge walk; 8 – side shuffle; 7 – backward sprint; 6 – Burpees at each cone equalling the number of the cone; 5 – Bear crawls; 4 – Lunge walk; 3 – side shuffle; 2 – backward sprint; 1 Burpee

Pax finished just in time for the COT.

After numbers and names, YHC shared some thoughts on living 3rd, especially in this time of the year.  Let’s be more focussed on giving, not just presents but of our thoughts, talents, and blessings and putting our faith, our families and our communities first.  Live 3rd. BOM.

NMM:

YHC really neglected the core this morning, mostly not wanting to lay down in the mud, but FNG Mud Duck gave our abs a workout as his comedic timing kept our bellies laughing all morning.  Besides an aspiring funny man and 25 year army vet, Mud Duck is an avid birder, hence the name.  Welcome Mud Duck!!

Thursday

Q: Prioritites

Pax: Rhymes, Priorities, Mud Duck (FNG)

3 pax braved the crashing waves of Monterey Bay in preparation for the secret mission next Saturday.  Here’s the AAR:

After a warmup, battle plans were laid out with a mission for each pax.  1st was the scout. Mission: sprint ahead on the running path and secure an AO within the AO for the rest of the team.  Commence SSHs and planks until the pax arrive.  2nd was supply transport.  Mission: Carry the cargo (2 water filled old kitty litter jugs) to the new AO.  3rd, cover the 6.  Mission: Cover the 6.  5 burpees and sprint to the new AO, assisting with supply transport. At each AO, COP dealer’s choice exercises.

Repeato x6, swapping missions each time.  End at the flags.

Numbers, names and BOM.

Announcements:

• Q’s needed, especially for the week before Christmas.  Please sign up here.   YHC is also running low on fresh and new ideas twice a week…
• F3 Monterey takeover of SF peninsula is a go for this saturday, Dec 9th.  Clown car is leaving from La Mesa Soccer field at 0515 and stopping to pick up pax at Fort Ord to follow.  Return around 1100.  Please send hard commits to YHC or to F3Monterey@gmail.com.
• A saturday AO is in the works in the new year.  Get your ideas to Sharkbait and tell your friends!

Priorities out