Category: Monterey, CA

Monterey, CA

Dora said “Bear Crawl”

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20190805
Q: Hogs Breath

Pax:  Sharkbait, Burgundy, Flea

DISCLAIMER: Given

Warmup: 

SSH – 35 IC
Abe Viogadas – 20 IC
Hairy Rockets – 25 IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers – 10 IC

THE THANG

Since all of the pax that posted today were not at Saturday’s workout, I figured I’d give a taste of sprints!

-Doracides – We began with a partnered suicide run, as one pax would begin a [partnered] set of 100 Merkins, 200 LBC, and 300 Squats. As the pax finished his suicide run, he would pick up the count.

– Bear Crawl Ring of Fire – Combines exercises we have all come to love/hate! We formed a bear crawl circle around the shovel flag. Moving in a clockwise direction we began to bear crawling in a circle. When Q called the first Pax completed 10 merkins while other Pax plank; then next pax in line completed 10 merkins while other pax plank. Once all the pax had completed the merkins we began bear crawling again. Rinse and repeat for 3 rounds!!!!

-Black Jack – From Exicon – Circuit  Start on the sideline of the soccer field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 We didn’t quite make it through the entire BLACK JACK! Q called it at 6:42 am.

– 3 Minutes of Mary!!!
-LBC x 20 IC
-Rosilitas x 15
-Leg raise x 10
-Plank Jacks x 15

Words of Wisdom

“I can’t always control the wind, but I can control my sail!” – Ricky Skaggs

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria (served tailgate style!)

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POW Beatdown

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20190803
Q: Hogs Breath
Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
DISCLAIMER: Given
Warmup:
Mosey around 1 lap
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Matt Bondii – 10 IC

THE THANG

-Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
-Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.

-Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

-Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
30 second break.
Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.

Following this the Q modified the original plan and began F3 Aerobics
-“Get Low” where every time the words “get low” are said a squat was performed
-“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
-“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers

Finished out with three minutes of Mary:
Flutter kicks – 25 IC
Leg Raises – 10 IC
Gas Pumps -10 IC

Words of Wisdom
527th Anniversary of Christopher Columbus departing Portugal
“You can never cross the ocean unless you have courage to lose sight of the shore”

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

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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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“Case of the Mondays”

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15 JUL 2019 Q- Flea

DISCLAIMER: Given

Warmup

Started the morning of fresh with some bonus hill runs to get the adrenaline flowing
SSH – 20 IC
Sun gods – 10 IC (FWD/BACK) (SIDES/OVHEAD/FRONT)
Transitioned immediately into Morrocan Night clubs – 20 IC

Ran down the La Mesa Hill
Merkins – 20 IC
LBC – 20 IC
Ran up the La Mesa Hill


THE THANG

As per the flea gold standard, today was circuit-based, after the warmup we came back and utilized the complex timer app (link at bottom) each workout lasted one-minute with ten exercises back-to-back for a ten-minute set

1 min squat
1 min side squat
1 min low plank hold
1 min burpees
1 min SSD
1 min mountain climbers
1min leg raises
1 min Freddie Mercuries
1 min high knees
1 min gas pumps

2 Laps around Field
REPEATO 2x

Moleskin

Upcoming Dates
24 August
F3 Birthday Bash

05 October
Tough Mudder (Link to info at bottom)

Messing with templates, kind of like this one and may stick with it.

F3 WOD

DAFFODIL –
The people-group each person was born to Serve.

Complex Timer:
https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US
Tough Mudder:
https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600

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Holiday Makeup

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20190708
Q: Flea

DISCLAIMER: Given

Warmup: 
SSH – 40 IC 
Imperial Walkers – 30 IC
Daisy Pickers – 20 IC
Merkins – 10

THE THANG
We didn’t do a July 4th Holiday workout so I wanted to makeup for that! It was great to have Toolbelt from down range!

Image result for ron swanson 4th of july

FIRST WORKOUT (MERICA!)
One person ran a lap around the field while the other two performed the excercise!
50 – Merkins
50 – El Captains (in place)
50 – Rosalitas
50 – Imperial Walkers (4-count)
50 – Carolina Dry Docks
50 – Arm Circles

REPEATO – 2X

SECOND WORKOUT
Mosied to the playground and performed a rotating set

Step-ups
LBC’s
Aussie Merkins – 30, performed as counter

REPEATO – 2X

Mosied back to flag and finished with 1min of plank for time

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

MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
QuickSilver planning eventually

LEXICON: Word of the day- 
DOWN RANGE– Out of town and unavailable to participate in a Workout or other Event. Abbr: DR.

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No Dogma

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11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.

The Warmup:

Armies IC, Batwings IC, Abe Begotas IC, LBC IC, Cherry Pickers IC, Australian Snow Angels IC, Plank Jacks IC, Jog 1 lap.

The Thang:

Partner up and grab a coupon.

1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.

1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.

Back to the other endzone with Crawl Bears and Bears and Blocks.

1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.

1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.

Return the coupons.

Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.

Count-o-rama

Name-o-rama

For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

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Post Vacation Beatdown

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20190701
Q: Flea

DISCLAIMER: Given

Warmup: 
Sun Gods – 10 IC 
Daisy Pickers – 20 IC
4 count Calf Raises -20 IC
SSH – 20 IC

THE THANG
Today’s workout was based upon a circuit I found online last night

FIRST WORKOUT
START THE CLOCK
10 Shoulder Taps – each side
SSH to the one minute mark

10 In-Place Inch Worms
SSH to the two-minute mark

10 Single-Leg Deadlifts – each side
SSH to the three-minute mark

10 Jumping Lunges- each side
REPEAT FOR A TOTAL OF 5X

SECOND WORKOUT
80 SSH
70 LBCs
60sec Low Plank (Together)
50 Reverse Pank Dips
40 American Hammers (each side)
30 Walking Lunges
20 Merkins
10 Burpees

Finish with 26 Imperial Walkers, 20 Hillbillies, 20 Overhead/Front Claps, Plank to end of time.

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

MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
QuickSilver planning eventually

LEXICON: Word of the day- 
KNOCKER UPPER – A brother who takes the responsibility of waking up his fellow pax in time to post. This practice was a legitimate profession before alarm clocks were reliable.

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1/2 a man

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6 PAX came out to Carmel High this morning for an upper body beatdown. Welcome FNG ThisOneTime and sort of FNG Californication

Disclaimer Given

Warmup:

Armies IC, Batwings IC, Imperial Walkers IC, Gorilla Humpers IC, Hello Dollies IC, LBCs IC, 1/4 mile fun OYO.

The Thang:

Grab a coupon and partner up

1 partner bear crawls to 25 and back while partner does Elf on a Shelf with the coupon. Once partner gets back from bear crawls switch places. Repeat again.

20 count

Bears and Blocks – 1 partner bear crawls to 25 pulling coupon along the way while other partner crab walks to 25. Switch at 25 and go to 50. Switch back to 25 and switch again to goal line.

20 count

John Cusak – everyone holds coupon above their head and walks 100 yards. 20 count. Repeat back.

Partner up. One partner planks while other partner does as many LBCs as they can – then switch. Repeat for Moantain Climbers, Merkins.

Morocon Night Clubs IC to finish out the day.

Count-0-Rama

Name-O-Rama

Words of wisdom: “If you don’t know where you are going, you will wind up somewhere else.” Yogi Bera

BOM

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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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What We’ve Got Here…is Failure to Communicate

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20190617
Q: Flea

…without the countercultural rebellion

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

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

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.

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