Month: January 2018

Slight Chance of Rain

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Light Rain in the Gloom with a pleasant 55 degree temp. Saturday with the moving AO is on. Today Tuesday 1/9/2018

Q Sharkbait
Pax Priorities, Rhymes & Mud Duck

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow Stretch Wind Mill 20
CooperHead Squats 20
Annie Planks 10 each direction/hand
Step Ups on Curb for 1 minute rest 30 seconds rinse repeat 5

The Thing
4×4’s 10
Mosey to Playground
OYO 12 minutes
Bench Dips 10, Swing Rows 10 Decline Pushups 10
Crab Humpers 10
High Knees/Butt Kickers back to the Flags

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Happy New Year Guys!

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WHEN: 1/6/2018

QIC: Iverson

PAX: HoneyBear, Ping, Ryder, Stardust, Iverson

Our permanent AO at TheBerg was temporarily moved to the WMU Aud parking deck for frigid temps. And it was a great group decision by the pax!

Warmup:

  • SSH 20 IC
  • Merkins 20 IC
  • Cherry pickers 20 IC
  • Plank jacks 20 IC
  • Arm circles 20 IC x both directions

The Thang:

  1. With Ruck of choice, start circling parking garage passing off cement block coupon.
  2. First incline of garage, up and back for squats and Merkins always totaling 10. 1-9, 2-8, etc
  3. Process to stairwell, while each PAX at every level (stair jumps) as we waited for Be coupon to be passed up and down the levels x4
  4. Merkin circuit 10-9-8..etc with air shoulder presses as rest. Then at rep 1, we individually did AMRAPA and helping each other to finish AMRAP.
  5. Ruck to top of garage with passing concrete block doing 20 reps of curls then back down for
  6. MOM- slow/fast scissor kicks and 30 IC LBCs
In the chest destroying workout be did 150+ Merkins and 55 of those with the Ruck. Pushing each other for the duration. Heads and gloves were flying off with steaming heads. Awesome work guys!
Cheers! Iverson
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This horrible cali coast weather

Q: Priorities

Pax: Beach, Rhymes, Priorities

3 pax braved the chilly 50 degrees and overcast skies to spend a little time on the beach Thursday morning.  Be sure not to look at any other weather reports around the country, comparison is the thief of joy…

TCLAPS to Beach for making it out despite the 10% chance of rain.  No, F3 does not cancel for rain… or snow… or freezing temps… or blizzards… or earthquakes… or tidal waves… or zombie apocalypses…  (best to check twitter just to make sure on those last couple…)

Warmup:

SSHs x20, IWs x15, DQs x15, Squats x15, Paint the lines x2 courts

The Thang:

Grab the two officially unofficial F3 Monterey water jugs and head towards the pier.  Pax split the mosey into 3 legs to swap the jugs and do burpees x5.

At the pier pax rotated through 3 stations: AMRAP Box jumps and Iron Mikes, AMRAP Dips and Derkins, and a jugs carry to the x in the sand and back.  3 rounds.

Mosey back to the flags with jugs. 3 legs again with a jug swap and burpees x5.

Mosey to the whale for COP.  Dealer’s choice abs: Flutter kicks, Situps, box cutters, and Rhymes off the top rope with some new and creative ideas we’re calling beached whales and Situp and reaches.  When is this guy bringing his creative ideas to a VQ??

Sprint back to the flags for numbers, names and BOM.

Thanks for this glorious place we live and keep our brothers on the (l)east coast in your TAPS during their actually chilly weather.

Announcements:

F3 Monterey is launching a Saturday AO this weekend!!  Location is going to rotate but starts this Saturday 1/6/18 in Toro Park Estates at Kelton Park.

Priorities out

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Burpee Square Dance

20180102
Q Sharkbait
PAX Priorities

Fun in the grass. Post Holiday Workout.

WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20

The Thing
3 Rounds
Mountain Climbers 10
Groiners 10
3 Rounds
Pulse Row IC 10
Supermans 5 Second Hold 10
UpDowns
Burpee Square Dance 8 Cones spaced every 30′ 10 Burpees at each Lunge Walk Between
3 Rounds
Russian Twist IC 10
Flutter Kick IC 10
3 Rounds
LBC’s IC 10

Appreciation for what we have and compassion for those without.

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