Category: Monterey, CA

Monterey, CA

Sit, Plank, Relax, Repeat

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3 strong 💪 this morning at Bash at the Beach AO. Weather was far from gloomy as we are in the middle of an odd winter heat wave.

Dislaimer Given

Warm up
25x Grady Corn
25x Squats
25x SSH
10x T pots (each side)

The thang
Mosey… 
Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins.
10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s. 

Mosey to beach – 60 sec wall sit, 60 sec low plank
45 sec wall sit, 45 sec low plank
30 sec wall sit, 30 sec low plank
15 sec wall sit, 15 sec low plank

Mosey on beach to start

10 merkins, 20 air presses…. reduce by 1 Merkin and 2 air presses all the way to 1
10 LBCs, 20 American Hammers… reduce by 1 LBC and 2 AH’s all the way to 1

Count-o-rama, Name-o-rama,

YHC and Q: Cleveland Rocks

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10 years and a day

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5 strong 💪 today for a modified version of the first F3 workout done on 1/1/2011. Thanks to OBT for posting it here. YHC felt it, along with the rest of the 43 minutes of the workout, was one of the best beatdowns YHC has Q’d in a while. Thank you to the PAX for showing up today. It was awesome.

Disclaimer given

Run to 100 and back
10 Merkins IC 
Hold Plank
10 Merkins IC
Run to 100 and back

Mosey to visitor bench
10 Knee Ups , switch legs
Mosey to field
Flutter Kick IC
LBC IC
Run to side line and back
SSH IC (Oops… we missed this but did it later)
Squat thrusts – 8 count IC
MTN Climber IC
Run to side line and back
Mosey to goal line
Speed Humpers (60 seconds of Monkey Humpers as fast as possible)

That’s a take off of the first F3 workout, but modified a bit.

Line up on goal line
Run to 100, do 10 Rowers & 10 LBCs… then run to 90 and do 9, …. Etc
Run to 100, do 10 Merkins & 10 second plank…. etc.
Run to 50, do 5 Squats & 5 burpees
Run to 70, do 7 starfish (actual name of exercise unknown) & 7 plank jacks

Count-o-rama, Name-o-rama

YHC & Q Cleveland Rocks

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10/1, 9/2, 8/2… 1/10

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3 strong 💪 this morning in a chilly 37 degree workout by the beach. Great to see our Eugenian friend in town! Great chatter during and after the beat down, too.

Warm Up:
Some crazy neck & hand thingy
Tea Pots
IW
Hill Billie’s

The Thang
10 Merkins / 1 Air Press, then 9 Merkins, 1 Air Press… etc.
10 Bobby Hurlees / 1 Squat….
Jump rope
10 Burpees / 1 SSH….
Jump rope
10 Gas Pumps / 1 Seal Jack
Jump rope
Plank to failure

COT, Count-o-Rama, Name-o-Rama


Announcements: St. Louis F3 3100 burpee challenge in January. Ping for sign up. New Years Day workout. Ping if interested in participating. Looking to do the original 1/1/11 F3 beatdown.

YHC and Q: Cleveland Rocks

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Gloomy

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Disclaimer given
Warmup:
Sun gods
Cherry Pickers
Tea Pot
Grady Corn
Goof balls

The thang:
Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, …. Run to 10, 1 burpee Repeat – Merkins
Repeat  – Absolution (in plank, groiner, then low plank, then chilly jack,
then back up) 
Repeat – LBCs
Repeat – Crawl bear out, run back & SSHs
Repeat – Rowers

Tabata squats

Tubthumping I get knocked down (do Burpee) else do SSH

COT
Welton FNG Sleepy

Stolen from F3 Portland: ‘first seek to understand, then seek to be understood’  The value of adding context and perspective to our understanding allows us to make the right choices.

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Florida

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3 strong 💪 made it out this morning to hear all about the best things Florida has to offer.

Warm Up:
Sun Gods
Tea Pots
Calf Raises
IW
Hill Billies

The Thang:
Mosey
LBCs
Mosey on to wharf
10 Merkins, 10 Seal Jacks, 10 Arm presses… then 9… then 1
10 Squats, 10 second Al Gores… then 9… then 1
Mosey
10 Rowers, 10 LBCs… then 9.. then 4 then time to mosey back to start

Name-o-rama, Count-o-rama.. COT

YHC and Q = Cleveland Rocks

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Bearpees to heaven

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5 strong 💪 made it out to Carmel High this morning.

The Warmup:
Windmills
Cherry Pickers
Moroccan Night Clubs
Grady Corn
SSH
Jump Rope

The Thang:
Bearpees – From endzone bear crawl 4 paces , then 1 burpee.  Add 1 burpee after each 4 pace of crawl bear.  Stop at the 40 (It was not easy)
Run to 25 -10 Gas Pumps, to 50, 10 Gas Pumps, to 25 10 Gas Pumps, to 0, 10 Gas Pumps
Repeat but 10 Merkins
Repeat but 10 squats single count
Repeat but 10 Plank Jacks single count
Repeat but 10 calf raises
Repeat but 10 rowers
Repeat but 10 monkey humpers
Repeat but 10 bobby hurlees
Repeat but 5 Mike Tysons
Bearpees again but only do 1 each 4 paces.
Plank to end.

YHC and Q: Cleveland Rocks

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See you down the road

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6 strong 💪 made it out to Carmel High this morning as we said “see you down the road” to 3 of our long time PAX. Flea, This One Time, Great Clips: It has been great getting to know you. We wish you the best on your travels back East and South.

Weather was perfect. Light rain, wet, but a little warm too.

Disclaimer given.

Warmup:
50 grady corn
20 cherry pickers
20 calf raises
20 SSH

The thang:
Line up on goal line. Run to other goal line. 10 Burpees. Run back to other goal line. 10 merkins. Run back. 10 squats. Run back. 10 plank jacks. Repeat, losing 1 each round.

Line up on goal line. Run to other goal line. Return, stop at 10 yard line. Do 1 burpee. Run 10 yards, 2 burpees…. all the way to other goal line for 10 burpees.

Plank till end of workout.

YHC & Q: Cleveland Rocks

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Mission: Find Psych

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4 strong 💪 accepted the mission this morning to go find our long lost friend Psych.

Warmup:
Sun Gods
Cherry Pickers (thanks Flea for bring this one back)
Squats
Merkins
LBCs

The Thang:
The cycle: 7 squats, 14 merkins, 21 LBCs, plank

Run to sushi restaurant, do cycle
Run to wharf, do cycle
Run to other workout group (san carlos beach), do cycle
Run to aquarium, do cycle + some SSH’s
Run to san carlos beach, do some of the cycle
Run back home OYO & pick up the six

Works of wisdom: Sometimes you have to slow down to speed up.

YHC and Q = Cleveland Rocks

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Hop, Hop, Hop & a Guy From Eugene

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5 strong 💪made it out to Carmel High this morning. The beat down was a little more timid as we mostly stayed in place hopping over (and over and over) our imaginary curbs. It was great to see our friend Burgundy in town from Eugene!

Disclaimer Given

Warmup:
10 sun gods
10 windmills
10 hill billies
10 SSH
10 MTN Climbers

The Thang:
Crawl Bear to 50 and back or modify with bear crawl, crab walk… 

At goal line:  
10 merkins, hop over goal line & back, 9 merkins… go to 1 (Once finished option to hold Plank, Al Gore, or ask the person next to you what number they are on and complete exercise with them)
Repeat with 10 plank jacks 4 count…
Repeat with 10 LBCs 4 count

Run lap around track

Again with with 5 burpees & hopping down to 1
Repeat with 5 bobby hurleys
Repeat with Rowers 

Run lap around track

Again with 10 American hammers & hop down to 1
Repeat with 10 squats

Timer went off. Pax asked “Are we done?” and YHC said yes… done with that but there’s time to for another Crawl Bear to the 50 and back. What fun!

Count-o-rama, Name-o-rama, COT

Coffee

YHC and Q = Cleveland Rocks

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Fun run to DLI

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4 strong got in some cardio today as tomorrow is the Gobbler Challenge and anticipation is that it is going to be brutal. (Gobbler Challenge is Thursday, 7am, Carmel High, see you there?)

Warm up:
20 Moroccan Night Clubs
20 Imperial Walkers

The thang:
Run to DLI. On the way we mixed in some mountain climbers (IC) and side straddle hops. On the way back we did some crawl bear and bear crawls down a steep hill. All in all we ran about 2.6 miles or so.

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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