Category: Monterey, CA

Monterey, CA

A Veteran’s Day Military Beatdown

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11 Nov 2019

Q : Flea

DISCLAIMER: Given

Warmup:

4 PAX showed up today for a VERY foggy beatdown.

Weed Pickers – 20 IC
SSH – 50 IC
Hill Billies – 20 IC
Morrocan Night clubs – 25 IC

MODIFIED 21 GUNS

Exercises below were performed AMRAP for time. We ended up getting through it about 4X. PAX could complete the exercises in any order of their choice., but there were 5 exercises, representing the 5 branches of the military.

1 Lap around the field
21 Merkins
21 Step-Ups (each leg)
21 Burpees
21 WWII Sit-ups
21 Squats

After the first set was complete and we started the 2nd set. I asked all PAX to think of a Veteran in your life and how they’ve impacted the man you’ve become. During the 3rd set, PAX were asked to think of the days a veteran had impacted their own faith journey, whatever their beliefs may be. Finally, during the last set, PAX were asked to think about a time they pushed themselves further than they thought possible because of a veteran.

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria.

Moleskin

A couple of events coming up. Expect an e-mail soon and think about a holiday Q if you can!

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

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Suzanne Somers leg burner

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DISCLAIMER: Given
Warmup:
Mosey to the opposite goal line and back… round-a-bouts 200 yds
Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC
Alligator Merkin – 10 yards
World’s greatest stretch – one min each side. Got to get those hammy’s warmed up!

THE THANG

Five Rounds:
10 Coupon Thrusters
20 Coupon Swings
30 Coupon Goblet Squats
-After each round, all pax ran to the opposing goal line and back. Lather, Rinse, Repeat for 5 rounds.

Then to continue our leg burner. Walking Lunge Suicides!!!!
Start by walking lunge to the 10-yard line, then run backwards to the goal line. Then walking lunge to the 20-yard, backward run back. We followed by increasing the distance by 10 yards each time until we reached the 50.

Still having some time left, but wanting to incorporate some rest time….We performed coupon partner, run walk suicides!!!
Partnered up, the first pax would walk the coupon to the 10 yard, then sprint back to the goal tagging his partner. The second pax would then sprint to the coupon, retrieve the coupon and walk this back to the goal. While the one pax was sprinting, the other pax was able to get some rest. The distances would successively increase by 10 yards. We were able to squeeze in the full 100 yard football field!!! Just in time to circle up!

Words of Wisdom
Paraphrased Ghandi “Strength does not come from physical capacity it comes from an indomitable will!”

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

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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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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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HIIT Monday Hard

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20191021
Q: Flea

DISCLAIMER: Given

Warmup: 
SSH – 20 IC
Imperial Walkers – 20IC
Hillbillies – 20IC
Sun Gods – 10 IC 
Immediately into 10 Morrocan Nightclubs

THE THANG
Mosied over to the playground and did the following 4X

Each exercise was conducted for 45sec in order with a 15sec rest inbetween and 1 min rest between sets.

SSH
Air Squats
Merkins
Al Gore
Tricep Dips
Lunges
Planck (High or Low)
Step Ups
LBCs
Mountain Climbers

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

MOLESKIN
-2nd F at British Bulldog Pub on 24 Oct, 5pm -whenever
-This week marks the launch of the F3 Impact Challenge. Find out more here: https://www.youtube.com/watch?v=puIFL5o4wHY
-Veteran’s Day Volunteering opportunity with Great Clips
-2nd F on November 21st – location to follow

LEXICON: Word of the day- 
10/90 – The general premise that 10% of the people in any Community or Organization will account for 90% of its IMPACT.

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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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Diamond 11’s

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20191007

Q Sharkbait

Pax Psyc, Flea, Hogs Breath & Burgundy

Warmup

SSH 50

IW 50

Copperhead Squats 30

Burgundy Angle Grinders 10

7 Burpees

14 Flutter Kicks

21 Merkins

28 Squats

21 Imperial Walkers

14 Freddie Mercury’s

7 Burpes

Sun Gods 20 each

11’s Under Dogs, Dips

33 calf raises while have the Pax do StepUps 3 rounds

COT

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20190925

Q Sharkbait

Pax FNG “Same as you”, Psyc, High Ball, Burgudy & Flea

Warm Up SSH, WI, Copper Head Squats

Mosey to Fieldworks

Individual medley

Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are

Burpees,

Merkins,

Flutterkick,

SSH.

Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you’re fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. When you miss a set, sit that one out and jump in the next number. If the group has beast and beastest pax the beastest guys can start at 8 and go up while the regular beasts of F3 start at 5. Variations, reduce time or go for the highest number you can hold for 10 sets. Swimmers will get this right away…

Morrocon Night Clubs

Randy’s

You’ve seen A Christmas story, poor Randy can’t put his arms down. With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence. Best used following Moroccan night clubs or similar shoulder exercise i.e. overhead claps, Jack Webb’s.

She Hate Me

10 Lunges (20 movements)/10 Burps (Burpees without the pushup and the standing)/10 Pushups. No rest, as many sets as you can, for as long as the QIC deems necessary.

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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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