Tag: Beach

A run and a skip

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5 strong 💪 this morning. Weather was very foggy and temperature in the 50s. A nice change for YHC who just spent a week on the east coast with some 90% humidity days.

Warm up
Michael Phelps
Cherry Pickers
Heal Raises
Air Presses

The Thang
Mosey… we ventured thru a street (and a forest!) that we had yet to explore as a pax.
10 Merkins at various stops along the way.
Feel the Bern up the hill
Mosey back to sea wall for some wall sits and planks
Grab two stones…. see who could skip their stones the furthest in the bay
Mosey back to start for some Gas Pumps and Rosalitas

Count-o-rama, Name-o-rama

YHC and Q: Cleveland Rocks

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Everything has consequences

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8 strong 💪 this morning. Weather was like a beautiful winter day in South Florida. Sunny. Slight warm breeze with some cool patches here and there. Great to have Dilbert joins us downrange from Gold Rush!

Disclaimer Given

Warm up:
Moroccan night clubs
Heel Raises
Air Presses
LBCs

The Thang:
Mosey to the beach Circle drawn in the sand for F3 Monterey’s first every Crab Walk and Bear Crawl racing!

2 pax line up on opposite ends of the circle and go in same direction. Race ends when one Pax taps the other. We did a 5 lap maximum for the race but we never got there. Some great racing from the pax. Every pax got in a race, or maybe two doing:

  • Crab Walks
  • Bear Crawls

While the 2 pax were racing the other pax watched and did: Hillbillies, SSH, Imperial Walkers, Grady Corn

Mosey closer to sea wall.

Partner up, first team calls: One partner does absolutions (calls it at 100) and the other partner runs to wahrf wall and does 2 burpees & returns to take over the absolutions.

Mosey to fish market.
10 hand release merkins oyo
10 gas pumps (4 count) oyo (Pax loved the feel of the sharp rocks on thier backs.)

Mosey… there’s a bit of time left… let’s do some small box jumps… and more box jumps…

Mosey to sea wall for some wall Sits / plank:
1 min wall sit, 1 min plank
45 sec wall sit, 45 sec plank
30 sec wall sit, 30 sec plank

Mosey back to AO for some 6 inches and gas pumps (and for those going slow we called them EV pumps.)

Count-o-rama, Name-o-rama

Consequences: YHC did not do a great job with the words of wisdom… neither at the COT or here… but here it is again: Everything we do has consequences.

YHC and Q: Cleveland Rocks

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Doing it the french laundry way

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7 strong 💪 this morning. Light, bright and airy. Just like a nice house.

Warm Up
Sun Gods (Yup, that was it)

The Thang
3 burpees, then Imperial Walkers for 1 minute
3 burpees, then Freddy Mercurys for 1 minute
3 burpees, then Heel Raises for 1 minute
3 burpees, then American Hammers for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then LBCs for 1 minute
3 burpees, then Plank Jacks for 1 minute
3 burpees, then Grady Corn for 1 minute
3 burpees, then Big Boy Situps for 1 minute
3 burpees, then Moroccan Night Clubs for 1 minute
3 burpees, then Absolution for 1 minute
3 burpees, then Gas Pumps for 1 minute
3 burpees, then Merkins for 1 minute
3 burpees, then Floyd Mayweathers for 1 minute
3 burpees, then Rosalitas for 1 minute
3 burpees, then Mike Tysons for 1 minute
3 burpees, then Arm Circles for 1 minute
3 burpees, then Rowers for 1 minute
3 burpees, then Groiners for 1 minute
3 burpees, then Mtn Climbers for 1 minute
3 burpees, then 6 Inches for 1 minute
3 burpees, then SSH for 1 minute
3 burpees, then Shoulder Taps for 1 minute
3 burpees, then Squats for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then Air Presses for 1 minute
3 burpees, then High Knees (thanks GRS) for 1 minute
3 burpees, then Jane Fondas for 1 minute
3 burpees, then LBC with a Gas Pump for 1 minute
3 burpees, then Plank for 1 minute

Mosey to pier for wall sits and plank. Mosey back to start.

We were all curious… what’s the deal with French Laundry? No one knows.

YHC and Q Cleveland Rocks

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Keeping me honest

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4 strong 💪 today (well it was actually Monday) for an AMRAP Murph practice.

Warm up:
Heal Raises
Tea Pots
Something else

The thang:
Mosey to jungle gym
AMRAP for 1 minute either pullups, squats or Merkings (or LBCs) or anything you wanted.
Run 0.4 miles
AMRAP again for 2 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Return to AO

Count-o-rama
Name-o-rama

YHC and Q Cleveland Rocks


Shout out to Beach for keeping after me to write this BB. I tried to say DarkSide encrypted the first BB I wrote but he did not buy it. Respect to you, Beach.

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Off The Books 4/27/2021

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Q: Beach

3 strong at high noon

Warmups: SSH x 40 IC, Imperial Walkers x 20 IC, Hillbillies x 20 IC, Copperhead Squats x 20 IC, Bat Wings x 20 IC.

Two geese and 3 goslings waddled past and then crossed Del Monte street during warmups. Luckily, there were no casualties.

The Thang: At VB courts 1&2: Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to VB courts 3&4 and repeat. Mosey to VB courts 1&2 and repeat. Mosey to courts 3&4 and repeat. Mosey to courts 1&2 and repeat. Mosey to courts 3&4 f/b high plank x 1 minute f/b Xs and Os x 1 minute f/b low plank x 1 minute, f/b Xs and Os x 1 minute. Mosey to courts 1&2. Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to courts 3&4 and repeat. Mosey to courts 1&2. Workout complete.

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581

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5 strong 💪 today for what seemed more like a mid-morning workout than an early morning workout given how bright the sun was shining. Fishing boats were out in full force and we even got to see the off loading of of some of the catch near the end of the workout. YHC did not have much of a plan for the workout which is unusual but it turned out to be ok. So very grateful to be able to do what we did today.

Warm up:
Hillbillies IC
Grady Corn IC
Seal jacks IC (stop after the 2nd as YHC learned it is not a good idea to do seal jacks with a phone in your pocket.)

The thang:
Mosey… mosey to the parking lot. Do 10 jumps over a line and 10 lbc + leg extensions… then 9… 8… first one calls it.
Mosey thru some very old buildings… wall sit.
Mosey past another group doing IC workouts at the Customs House Plaza. Respect gentlemen!
Mosey some more to the wharf. 10 arm raises & 10 mike tysons… 9… 8… first one calls it.
Mosey some more to other wharf. Squats & Al Gores…. 10, 9, 8….
Mosey to sea wall. Wall sits and planks.
Mosey back to start.

COT:
Count-o-rama
Name-o-rama
We filmed some Happy Birthday wishes to our friend GRS….
YHC mentioned episode 581 or the Rich Roll podcast and his ask me anything response to leadership. It was spot on.

YHC and Q Cleveland Rocks

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Merkin Mountain 4/21/21

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Q:Beach

Disclaimer given

7 Pax on a wet (but not raining) morning. Our guest (Ferrari) from F3PugetSound posted again this morning before leaving town.

Warmups: SSH x 40 IC; Mosey to softball field parking lot; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Copperhead Squats x 15 IC; Bat Wings x 15 IC. Cleveland Rocks suddenly became hard of hearing when Q called for Bat Wings.

The Thang:

Merkin Mountain OYO with Incline Merkins & Dips on the bleachers. Bleachers have 15 rows of seats. Start at bottom. First seat=1 Incline Merkin/15 Dips. Second seat=2 Incline Merkins/14 Dips. Continue in this fashion until you reach the top. Start over at the bottom until the 6 finishes. Q called it after half of Pax finished. Completion of all rows = 120 each of Incline Merkins and Dips.

To the softball field. Railroad Tracks around the bases. Stopped at 2nd base for SSH x 30, then continued to 3rd and home plate.

Circle up for Xs & Os until Q calls it.

Round the bases again, stopping at each base for 25 Big Boy Situps + 25 Gas Pumps. Karaoke between bases. OYO. Ran out of time and Q called it half way through. Mosey back to flag.

COT, Counterama, Namerama

Announcements: Murph Challenge on Memorial Day. Concorso Italiano Aug 14 with proceeds going to Jacob’s Heart Children’s Cancer Services, contact Ferrari via email or Slack if you would like to help at this event. Helping out also gains you free admission for the event. The Q sign up sheet has spots that need to be filled. The F3 Cleveland challenge is during the month of May. It’s free. Check Slack and talk to Cleveland Rocks if you wanna participate. We need some Pax to fill 1st F site Q roles. Let us know if you can take this role. If you know of any 3rd F needs, please contact Beach. All Pax are encouraged to join the F3Monterey Slack channel. This is where a lot of our communication happens.

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300 yards + 3 FNGs + A Guest from F3PugetSound 4/17/2021

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F3Monterey welcomed Ferrari from F3PugetSound to the gloom. Except Ferrari says that 55 degrees does not qualify as gloom. We had 13 pax post on this Saturday, including 3 FNGs who were EH’d by Dragon.

Q: Beach

Disclaimer: given

Warmups: Sidestraddle Hops x 50 IC; Imperial Walkers x 20-30 IC; Hillbillies x 20-30 IC; Copperhead Squats x 20 IC; Cherry Pickers x 15 IC; Bat Wings x 20 IC. Q asked pax for some good jokes during Bat Wings. Instead, Happy Gates told a bad joke.

The Thang: Line up on goal line. Lunge walk to the 10. Stop to do 1 calf raise and one Absolution. Lunge walk to the 20. 2 calf raises, 2 Absolutions. Rinse and repeat to the opposite goal line with 10 each of calf raises and Absolutions. Early finishers pick up the 6.

Repeat, except this time with Bear Crawls, Mike Tysons, and 4 count LBCs.

Repeat, except this time with Crab Walks, 4 count Squats, and 4 count Air Press (ie. Shoulder Press).

2 Laps around the track of Last Man Sprints f/b Sidestraddle Hops x 35 f/b 1 minute Plank.

COT, Counterama, Namerama. Ferrari offered a 3rd F opportunity to work at the Concorso Italiano car show in August to raise funds to support Jacob’s Heart Children’s Cancer Support Services. Sharkbait reminded us about the upcoming Murph Challenge and the Del Monte Beach Clean-up today. Sharkbait stated the F3 motto.

Break for coffeeteria at Starbucks where Ferrari told us more about the Concorso Italiano and Jacob’s Heart.

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Flying EH 4/10/21

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The morning started off with @sharkbait putting a last minute flying EH on FNG (@Maestro) seconds before disclaimer was given.

Q: Beach

Disclaimer Given

Warmup: Sidestraddle Hops x 50 IC; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Cherry Pickers x 10 IC; Bat Wings x 20 IC

The Thang: 7 of Diamonds using corners of end zone and 50 yard line, plank until the 6 completes each exercise: Chilcutt Peter Parkers x 7 each corner; Bobby Hurleys x 14 each corner; LBCs x 21 (4 count) each corner; Squats x 28 each corner; Hand-Release Merkens x 21 each corner; Lunges x 14 (4 count) each corner; Absolutions x 7 each corner.

Circle up: Shoulder Press x 20 IC; Sidestraddle Hops x 35 IC; Big Boy Situps x 25 OYO; Calf Raises x 30 OYO

My bat senses told me that Cleveland Rocks was disappointed that he missed out on Bat Wings in warmups. So the last 2 minutes were delegated to Cleveland Rocks to lead us in Bat Wings IC. 🦇

COT, Counterama, Namerama, Welcome Maestro (FNG), F3 mission stated by Sharkbait, Announcements, Coffeeteria

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Old Rock

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15 strong 💪 at Carmel High this morning. Gloom was nice. A little cool, over cast, perfect after the hot days that were hitting us hard during the week.

3 FNGs today including Never Mind who said he likes old rock (IE Music I grew up on.) I thought he was going to say bands from the early 60s when he said old rock. I guess time keeps on ticking into the future….

Disclaimer Given (a few times actually as we had a lot of stragglers today.)

Warm up
SSH
Prisoner squats (hands behind head)
T pots
Frogs

The thang
Run a Lap – line up on goal line
Bunny hop to 25, 10 merkins.  Bunny hop back, 10 merkins.  6 times.  First person calls it
Bear Crawl walk to 25, 10 hello dollies 4 count.  Crab walk back… 10 hello.  6 times. First calls it
Crawl bear to 25, 10 gas pumps 4 count… First calls it

Run a Lap – line up on goal line

At goal line:  

Run to 25 – 10 monkey humpers, at 50 – 10 groiners ,  at 25 – 10 Mike tysons & at goal line 10 Rowers  – pick up the six… / plank…
Reduce the above by 2 each time. Once at 0 do it 1 more time at reps of 10.

Run lap, 10 minutes of mary including:
LBCs
Hello Dollies
Rosalitas
SSH
Run 2 laps or do 20 burpees – your choice

Welcome FNGs Never Mind, Renaissance , Dragon

YHC and Q: Cleveland Rocks

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