Tag: Beach

On the tipping point

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Challenge went out to the PAX to go to every beatdown in Feb. We have 3 still on track for that. We are hoping to grow F3 Monterey and I think we are on the tipping point. I have to give a presentation to a group which could easily double or triple our turnout. Trying hard to give it away and this could be the thing that reaches a lot more people.

Disclaimer given

Warmup:
Grady Corn
Tea Pots
Cherry Pickers
Wind Mills
Calf Raises
Grady Corn again

The Thang:
Line up on 100 – bunny hop – every 10 yards to 5 mike tysons….

Cleveland Rocks Burpees – SSH and when it says Cleveland Rocks do a Burpee (41` ish)

100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six (or catch up to 6)
75 yard dash then 75 mountain climbers
50 yard dash then 50 LBCs
25 yard dash then 25 Merkins,

Cat’s in the Cradle – Jump ‘over curb’ , and then hold al gore for: “ And the cat’s in the cradle and the silver spoon Little boy blue and the man in the moon “When you coming home, dad?” “I don’t know when” But we’ll get together then You know we’ll have a good time then”

Run to 25/ 50/ 25 /100 & back… 5 Groiner, high plank, low plank plank jack back to high plank

Bodies Hit the Floor – Merkin for each Number (1234123) and donkey kick for each body hit the floor

Run to 25, do 50 mtn climbers, run to 50… 75… 100 and that’s a wrap.

This was one of the hardest beatdowns I have Q’d in a while.

COT

YHC and Q Cleveland Rocks



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Monday Repeat

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6 strong 💪 (one FNG) this morning at Bash at the Beach AO. Weather (again) was far from gloomy as we are in the middle of an odd winter heat wave.

Disclaimer Given

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

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 wharf – 10 squats, hold AL Gore for 10,… repeat all the way to 1

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

Mosey on beach to start

FNG like the SSH’s the most, so we finished off beatdown with 2 minutes of SSH

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

Welcome FNG Johnny Bench

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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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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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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My Bout with Mike Tyson

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Growing up in the 80’s / 90’s we watched Mike Tyson a lot. Pure dominance when he was at the top. His line “Everyone has a plan until they get punched in the mouth” is often misquoted and often appropriate. My plan of Pick up the Six workout did not go as planned but luckily it did not take a punch to the face to figure it out.

My bout with Tyson occurred in Florida when I was a member of a gym (don’t tell F3 Nation!.. and it was only for a few months.) For a brief period of time Tyson was working out there and after a session in the weight room he came out to the basketball court to play a game. I was on the sideline watching when the ball went out of bounds where I was. I grabbed the ball and threw it to none other than Iron Mike.

The idea of today’s beatdown was to complete every exercise at the same time. If you completed your reps you were to continue with the exercise until the six completed it as well.

10 Burpees OYO Pick up the Six (“PUTS”)
10 Burpees OYO PUTS
20 heal touches 4 count OYO PUTS
20 heal touches 4 count OYO PUTS
1 lap – turn around and PUTS
1 lap – turn around and PUTS
25 SSH 4 count OYO PUTS
25 SSH 4 count  OYO PUTS
10 gas pumps OYO PUTS
10 gas pumps OYO PUTS
Run to back of school by curbs behind theatre – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Mike Tyson’s OYO PUTS
10 Mike Tyson’s OYO PUTS
Run back to bottom of the hill behind the school PUTS
20 Monkey Humpers OYO PUTS
20 Monkey Humpers OYO PUTS
Against wall 6 decline merkins OYO PUTS
1 lap – PUTS
1 lap – PUTS
10 Burpees OYO PUTS
10 Burpees OYO PUTS
Line up on Goal line, 20 yard Crawl Bear, 60 yard Craw Bear, 20 yard Crawl Bear
Some misc. SSH, Planks to finish it off.

The PUTS workout didn’t seem to go as well as I wanted. I am Q next week – I will improve.

YHC & Q = Cleveland Rocks

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To Mr. Falconeer, with love, sally

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13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!

Disclaimer given.

Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)

The Thang:

On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps
PAX “20 burpees?”
YHC “yes – potential to do 80”
PAX, who are better at math than I am ” that’s 160 burpees”
YHC “Oh yeah, you are right… exercise!”
…a few PAX may have done 160!

50 seconds of beat down: LBCs amrap for 50 seconds, rest.

Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.

Gas pumps amrap for 50 seconds, rest.

Heal touches amrap for 50 seconds, rest.

Elbow plank dips amrap for 50 seconds, rest.

“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.

Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.

Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.

Count-a-rama, Name-a-rama (Welcome FNG Buffet), BOM

At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)

YHC and Q = Cleveland Rocks

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Jack Donkey

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12 strong, including 2 FNGs, make it out to Carmel High today and it was fun.

Disclaimer Given

We jumped right into and only paused for a few sips of water.

Run a lap. Circle up, 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Low (elbow) Plank Jacks, 10 Smurf Jacks

Run 2 laps, last man sprints with the last man doing 5 SSH before they catch up.

Line up on goal line, run to 30, 5 Mtn Climbers, run back to goal line and do 1 burpee. Increase burpees by 1. First person calls it.

Last man plank sprint – Line up shoulder to shoulder. Everyone holds plank. First person runs to end of plank line and planks. Do this from goal line to the 50.

Do the same on the way back to the goal line but PAX is doing SSHs.

Line up on goal line, bear crawl to 15, do 5 squats, crawl bear (shout out to Dirty Jobs) back to goal line and do 1 LBC. Repeat increasing LBC by one. First person to 10 LBCs calls it.

Circle up, on your own: 1 arm raise, 1 merkin. Repeat to 10/10. Then hold al gore. Question from FNG DRP … “That’s it, just an arm raise, no jumping or anything?” Oh the zeal of the FNGs… you have to admire it! Pick up the 6 at the end.

Name-o-rama, BOM, Coffeeteria

YHC and Q = Cleveland Rocks

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