Category: Monterey, CA

Monterey, CA

How do you put 60 into 30?

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YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.

Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!

Disclaimer Given

The “warm-up”
100 Moroccan Night Clubs
100 Imperial Walkers
100 Seal / Overhead claps
50 Copper head squats
50 LBC (4 count) 
50 Fairy jacks
Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down

The thang
Run to 50 
15 Burpees OYO
Run to Other Endzone
15 Burpees OYO
Run to 50 
15 Burpees OYO

Repeat above with 10 Absolutions.  

Count-O-Rama, Name-O-Rama, COT (I think, I was not there)

YHC and co-Q = Cleveland Rocks

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Lots O’ “Morning!” Burpees

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6 strong, including one FNG (welcome Spike!), made it out to the gloom this morning by Del Monte Beach. Little did they know when they woke up that they would start to wish people no longer responded to “Good Morning!”

Warmup:
55 Moroccan Night Clubs
50 Seal/Overhead clap combos
20 windmills broken up by the first “Morning!” reply from a jogger… Sharkbait gave YHC the idea of having the pax do 5 burpees everytime a person walking/jogging by replied to YHC’s “Good Morning!” greeting….
10 Hillbillies

The Thang:
Mosey… about 5 people replied over the mosey to “Morning!” greetings so we did about 25 burpees along the mosey.
At plaza we did 50 SSHs in cadence.
Crawl bear to the other end of the plaza.
50 more SSHs in cadence.
Modified mountain climbers in cadence.
Mosey again… and you guessed it. Lots more “Morning!” burpees.
20 dips along the wall, mosey some more and more “Morning!” burpees.
We ended at the start and did some more SSHs, burpees, and plank to close it out.

It was a fun morning.

YHC and Q, Cleveland Rocks.

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Country Music Beatdown: Lovin, Hunting, Fishing everyday

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8 strong at Carmel High today. Welcome FNG Happy Gates.

YHC has been telling everyone he knows about F3 and with so many soft commits it was nice to see one come out today. I have a feeling he will be a regular having said he heard about the group on the Art of Manliness podcast a while back and was interested in joining up a while ago.

Disclaimer Given

Buy me a boat warm up
10 neck rolls / reverse
20x Seal Claps
Shoulder rolls
Windmills
Calf raises
Jump rope

Lovin Hunting Fishing – SSH and burpee with 3 pushups every time Luke Bryan says Lovin Hunting Fishing 

Run to other endzone.

Live like you were dying tim mcgraw 

Something to be proud of
On all 4s.  Reach arm up 10 each side
Shoulder blades together
Then left arm / right leg – out to the side and down 4 count
On belly – left head and arms 

Live like you were dying: LBCs and every time it says “Live like you were dying” do a bobby hurley (5 in a row at the end)

Team up 50 / 50.   Crawl bear 50 and back.  If one team member has to put knee or elbow down (IE not on all 4s) then entire team does 5 burpees – even on the turn around.

Stay in team:  Everyone does Big boy situps  – at top do a thrust up at bottom do a thruster (alabama prom date) while one person from team runs to 30 and back.  4 rounds.

Stay in team:  Absolution (Up plank, low plank, Groiner,, Chilly Jack (plank jack on elbows), back to high plank)   one person runs to 30 and back 2 rounds

Cirlce up again 

IC – Q calling it – 10 Merkins ./ 10 air presses… to 2… but then at end do 10

Not-So Lazy Boys – We only did a few… was not working for the Q

Run football field a few times, Plank until end of time.

YHC and Q = Cleveland Rocks

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The Sky Keeps Changing

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4 strong made it out for what seemed like the first day of winter in the area. Cold and damp with the wind blowing and the sky constantly changing. It reminds me of Chicago.

Disclaimer Given, Mission read.

Warmup:
20 Sun gods
20 Tea Pots
50 Moroccan Night Clubs
50 Seal Jacks
10…Jump Squat Holds (As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc…)
50 LBCs
Plank fest:
Side plank for 30
Dying Cockroach (On back, legs, arms, neck up) for 30
Side plank other side for 30
Regular shoulder plank for 30
Army Pushups for 30
High plank then Pike up and reach for toes (alternate) for 30
Hip dips (elbow plank and drop hip to ground alternate side) for 30
Slow mountain climbers
Fast mountain climbers

The Thang:
Line up on 100 : X reps of the following exercises with 1 person run to the X yard line and back , others pax does the exercise:

50 Mike Tysons, run to 50
75 Groiners (hands off the ground), run tp 75
300 Gorilla Humpers, run to 100
300 Big Boy Sit-ups, run to 100
300 Toe Taps, run to 100

YHC and co-Q, Cleveland Rocks

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Somersaults with a Tea Pot

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So close to have merlot spilled today with the somersaults. YHC was closest as a lot of the PAX wisely chose to modify the exercise.

Disclaimer given

Warmup:
15 little baby arm circles
15 reverse baby arm circles
15 forward arm circles
15 reverse forward arm circles
15 over head arm circles
15 reverse overhead arm circles
15 tea pot right 
15 tea pot left
15 Imperial Walkers
15 hill billies

The Thang:
Partner up… first team to number calls it for everyone

50 Candlestick burpees… (push up / candlestick alternate) while partner double leg hops to 10 and back
100 Merkins & Bear crawl to 10 and back
200 American Hammers & run BACKWARDS  to 10 and back 
300 Squats & somersault to 10 and back
400 plank jacks & lunges to 10 and back
500 LBCs & Crawl Bear to 10 and back
We started on this last one but time ran out: 600 ssh & run to 10 and back 

Count-o-rama, name-o-rama

COT: This text copied from another AOs backblast: “….Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!…” Funny as the topic of plagiarism came up in coffee afterwards.

YHC and Q: Cleveland Rocks

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Reach out

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6 strong posted this morning at Carmel High.

Warm Up
Over head claps
Seal claps
Moroccan night clubs
Half moons
Knee drives
Bird dogs
Single leg hip raise
25 SSH 4 count

The Thang
Side walk and every 20 yards do 25 LBCs
Crab walk and every 20 yards do 10 Floyd Mayweathers
Walk and every 10 yards to 10 sqauts
Crawl bear and every 20 yards to 25 SSH 4 count
Bear crawl and every 20 yards to 10 Mike Tysons
5 Burpees OYO

Homework for Pax: Give a call to someone you have not spoken to in a long time. They are not going to be around forever and one day you will miss that opportunity you could have had to talk to them one last time.

Keeping it short today,

YHC and Q – Cleveland Rocks

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Back in the Saddle

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Covid lock-down was broken today for YHC with a return to the AO.

Great to see the turnout. 11 strong.

Warm Up : 25 SSH. Yup, that was it.

The Thang:
Bear Crawl 100 yards
Walk to 10, do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone….
25 Merkins, crawl bear to 100 yards
Walk to 10, do 10 squats… walk to 20…. you get it
Crab walk to 10, 10 burpees…. walk to 20…. Pax getting tired – stop at the 50.
Walk to 10, 10 Monkey Humpers…. walk to 20….etc. to the 50
Wrap it up with 1 air press / 1 merkin every 5 yards and ending with 10/10.

What can YHC say. It was great to be back and hope the pax enjoyed it.

Burgundy on the call Thursday pointed out that YHC will be the only one of the 5 left in Monterey by the end of the year. It has been very humbling to have known those for the time we have spent together in Monterey. YHC is a bit reserved and had YHC not come out to Carmel High on 12/29/2018 there would have been no time getting to know any of the PAX. The PAX has lifted YHC. And for that, YHC is grateful.

Speaking of 12/29/2018… 609 days ago… Burgundy and YHC started F3 on that day – So let’s take a trip down memory lane:

The backblast from that day:

9 Pax, 3 FNGs, 1 Goal!

The twitter post:

YHC and Q – Cleveland Rocks

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This is SPARTA! (In case you forgot that line today)

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20200620
 Q: Flea
DISCLAIMER: Given
Warmup: 
50 SSH IC
Sun Gods – 10 IC 
 Baby Birds – 20 IC
 Copperhead Squats -20 IC
THE THANG

FIRST ROUND – Beast
https://www.spartan.com/en/virtual-race

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat
  • 10 sit-ups
  • 10 leg raises
  • 10 bicycle crunches (per side)
  • 10 v-ups
  • 10 supermans
  • 10 walk-out push-ups
  • 10 burpee to tuck jumps
  • 10-second wall sit
  • 10 flutter kicks (per side)
  • 10 diamond pushups

2ND ROUND – Super

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat
  • 10 sit-ups
  • 10 leg raises
  • 10 bicycle crunches (per side)
  • 10 v-ups
  • 10 supermans

3RD ROUND – Sprint

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat

Finish with Capri Lap around park.

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Witty Title

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20200513
 Q: Flea
DISCLAIMER: OYO
Warmup: 
 Sun Gods – 10 IC 
 Daisy Pickers – 20 IC
 4 count Calf Raises -20 IC
 Abe Vigoda – 20 IC
THE THANG

FIRST WORKOUT
 START THE CLOCK
http://www.intervaltimer.com/timers/9177532-f3-10-may-2020
15 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
 SSH to the four-minute mark 15 American Hammers
 SSH to the five-minute mark
  REPEAT FOR A TOTAL OF 4X 

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.

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Shelter-in-Pain

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06 May 2020

Q Flea          

—-Warm – Up—-
Imperial Walkers – 20 IC
Hill Billie’s – 20 IC
Cooper Head Squat – 20 IC
Abe Vigoda – 20 IC
Cherry Pickers – 20 IC

—-The Thang—-
So for this one, you’ll need an interval timer. You can either use your own or click the link (already built).
http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest)
               -> 45 sec rest between sets
Total Duration 41:35

Side Straddle Hops 
Burpees 
Merkins 
Side Plank 
Side Plank – Other Side 
Mountain Climbers 
High Knees 
LBC’s
Air Squats 
Jump Lunges

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