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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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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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Doree Blimps

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20190923

Q Sharkbait

Pax High Ball, Psyc, Flea, This One Time, Burgundy

Warm Up

SSH 50

IW 30

Copperhead Squats 20

Sun Gods 10

The Thang

In pairs one man performs Blimps, second man runs 200 yards. Around 6 or 8 rounds. It’s delightful. Try it some time.

COT

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F3 Monterey-Iron Pax Challenge Week 4

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Date: September 28 2019

Participants: ThisOneTime, Sharkbait (respect), Bergundy (respect), Psyc, Screech, BreuHaha,

Warm up: sidestraddle hops, imperial walkers, and arm circles

  • The workout (3 rounds for time)
  • 100 merkins and/or squats
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon swings and/or Bonnie blairs
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon thrusters and/or traveling lunges
  • 100 yard coupon carry out and back (200 total)

Result: Workout called at 0800. Recorded times: Burgendy at 52:50 (Respect!)

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Iron Pax 1 again

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Q Sharkbait

Pax Psyc, Burgundy, Bruhaja, This One Time, Hog Breath, FNG Screech, Cleveland Rocks, DR Ipa.

Warmup

SSH 50

IW 50

Copperhead Squats 30

Super B’s

Bunny Hop to 10 yard line

10 Burpees, 10 Bonnie Blaires, 10 Big Boi Situps

Bunny Hop to 20 yard repeat excercises

Bunny Hop to 30 yard line repeat excercises

Return Bear Crawl to Goal Line

5 Rounds.

COT

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Iron Pax Challenge: Killer “B”s

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Q: Hogs Breath
Pax:  Cleveland Rocks, Flea, Sharkbait

*Let’s not forget that we started 3 mins late waiting on Flea……

DISCLAIMER: Given
Warmup: 
Side Straddle Hops – x20 IC
Imperial Walkers -x25IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers –x10IC

THE THANG
This was the first of the Monterey F3 Iron Pax Challenge workouts.

Total of 5 times rounds;


Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs [jump lunge] / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Bear Crawl 30 yards back to the starting line

Rinse and Repeat 5 rounds for time.

Monterey Split times!

Words of Wisdom

“Iron rusts from disuse. Water loses its purity from stagnation….even so inaction saps the vigor of the mind”

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

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Primis Cooper workout

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Warm-o- Rama-

20 SSH, 20 Cherrie pickers, 20 moracin nightclub, 20 windmills

The Thang:

PAX stayed at basketball court for a few ab exercises:

  • Growing Paing
    • 30 LBC OYO
    • 30 Big Boys OYO
    • Superman 30 count IC
  • Sweat angels- PAX layed on backs with hands and feet 6 in off ground and made beautiful sweat angels 22 IC
  • Short mosey to baseball diamond followed by the Cooper routine:
    • PAX moseyed around perimeter of baseball field ( not baseball diamond)
      • Once we reached home plate we did 10 burpees, 10 squats, 10 merkins, and 10 Big boys, followed by another lap around baseball field only to do 9 of each, rince and repeat until we passed 5 burpees, 5 squats, 5 merkins, and 5 Big boys where we read the F3 Message.

John 15 1-17:

John 15 1-17 “I am the true vine, and My Father is the vinedresser.  Every branch in Me that does not bear fruit He takes away; and every branch that bears fruit He prunes, that it may bear more fruit.  You are already clean because of the word which I have spoken to you. Abide in Me, and I in you. As the branch cannot bear fruit of itself, unless it abides in the vine, neither can you, unless you abide in Me. “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing.  If anyone does not abide in Me, he is cast out as a branch and is withered; and they gather them and throw them into the fire, and they are burned. If you abide in Me, and My words abide in you, you will ask what you desire, and it shall be done for you. By this My Father is glorified, that you bear much fruit; so you will be My disciples. “As the Father loved Me, I also have loved you; abide in My love.  If you keep My commandments, you will abide in My love, just as I have kept My Father’s commandments and abide in His love. “These things I have spoken to you, that My joy may remain in you, and that your joy may be full. This is My commandment, that you love one another as I have loved you. Greater love has no one than this, than to lay down one’s life for his friends. You are My friends if you do whatever I command you.  No longer do I call you servants, for a servant does not know what his master is doing; but I have called you friends, for all things that I heard from My Father I have made known to you. You did not choose Me, but I chose you and appointed you that you should go and bear fruit, and that your fruit should remain, that whatever you ask the Father in My name He may give you. These things I command you, that you love one another.

After a short Bible message we continued the Cooper routine until all PAX reached 0 For a total of 11 Laps around the baseball field 55 burpees, 55 squats, 55 merkins, and 55 bigboys. We finished our beatdown with a COT

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Mount Suribachi

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DISCLAIMER: Given

Warmup: 
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Copperhead Squats – x10 IC
Annie’s – x10 IC

THE THANG

-Mosey to the bottom of the La Mesa hill.

-Performed “failure to launch” which is performing a slow squat to a countdown from 10. Upon reaching one all pax “launch” by jumping into the air. We performed this until the first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was around rep 6 or 7…..

-Indian Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged kettlebells. We began a modified Indian run, the pax in the rear would carry the kettlebell and sprint up to the front of the line, once the pax got to the front he passed the kettlebell back amongst the line. The last pax then sprinted to the front….

Begining our run of Mt. Suribachi

At the top of the hill in true Suribachi fashion, we circled the flags and performed several shoulder exercises.

  • 8-count body-builders 10 OYO
  • 4-count Raise the Roof [Air Presses] 20 IC
  • Ranger Merkins 10 IC
  • Caronlina Dry Docks 10 IC

Mosey back down the hill.

Did a few Baby Birds, to loosen up the shoulders.

Rinse and repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!

Passing the torch…er the coupon

Once we reached the top, we couldn’t neglect our legs!

  • Air Drama (squat to a calf raise, back to a squat) x 20 OYO
  • Alternating lunges 20 IC

Words of Wisdom

“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck

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

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