Tag: Beach

LDP

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8 plus one 2.0 came out this morning to Carmel High. 2 FNGs! Welcome Mr. Brady and Craw Daddy.

After Flea tagging an F3 nations failure blog post last week YHC read a few of the Leadership Development Process (LDP) blog posts on f3nation.com. Failure is a key part of it all. So the first half of this beatdown was all about failure and the second all about bringing the Pax together.

Disclaimer given.

Warm up: run a lap. Californication arrived late and missed the lap… let’s do another lap. No more late comers which disappointed YHC cause YHC knew what was coming and would rather have run more laps.

Armies, Moroccan night clubs, cherry pickers, Peter Parker’s all IC.

The thing:

Pax does all these together, in cadence, all the way to failure. Once you can’t do it any more you start running sideline to sideline encouraging the rest of the pax to keep going. To failures included: plank jacks, monkey jumpers, SSHs, LBCs, and finally plank.

Mosey to hill where we will do Bobby Hurlees at the top and Monkey Humpers at the bottom, as a group. Run backwards up the hill to Feel the Bern. Start at 5 and increase reps by 5 each time. First person to hit count calls it and entire PAX runs together.

Finally a little fun with a double elimination ping pong tourney. While 2 pax play each other rest of Pax does burpees, then SSHs and finally Al Gores for the final point. Congratulations to Burgundy who came out on top this week.

count, name o Rama, BOM

YHC and Q Cleveland Rocks

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Some variation is the spice in life

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11 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
Morrocan Nightclubs – 10

The Thang:
Starfish
Starfish workout consists of a home base at the center where a workout out is conducted with 5 workouts at the corners and an additional one for a point. (Reference to F3 Starfish model). Exercises can be conducted in any order.

At Home Base 25 LBC’s are conducted
1st 30 Gorilla Humpers
2nd 50 Squats
3rd 50 Dips and Step-Ups
4th 30 Hydraulic Squats
5th 25 8-count bodybuilders

Upon completion of the 5th exercise and 25 LBCs PAX were instructed to execute a lap
-REPEATO-

Jack Webb
YHC ended the starfish workout a little early and conducted a little Jack Webb
1 Merkin – 4 Air Presses
2 Merkins – 8 Air Presses
3 Merkins – 12 Air Presses
4 Merkins – 16 Air Presses
5 Merkins – 20 Air Presses
4 Merkins – 16 Air Presses
3 Merkins – 12 Air Presses
2 Merkins – 8 Air Presses
1 Merkin – 4 Air Presses

Last Man Sprints – 2 for time

During the COT YHC discussed how the fear of rejection shouldn’t be a barrier to do anything in life and quoted a TED talk he had watched.

…I found that people who really change the world, who change the way we live and the way we think, are the people who were met with initial and often violent rejections. People like Martin Luther King, Jr., like Mahatma Gandhi, Nelson Mandela, or even Jesus Christ. These people did not let rejection define them. They let their own reaction after rejection define themselves. And they embraced rejection. …When you get rejected in life, when you are facing the next obstacle or next failure, consider the possibilities. Don’t run. If you just embrace them, they might become your gifts as well. –What I learned from 100 days of rejection

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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364 days

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So it has been 364 days since YHC’s first workout with F3 Monterey. There were 3 FNGs that day – Burgundy, Mr. Rogers, and Myself. Mr. Rogers went on to star in movies but Burgundy and YHC are still at it. YHC still remembers walking up to a few of the OG standing near a shovel flag and asking “Is this the free workout group?” and Sharkbait welcoming me with a huge & very friendly “yes, WELCOME!”… That morning YHC got beat to hell by the Q Croc. But YHC came back for more and more. It’s been a great ride. Thank You F3 Monterey!

7 posted today at Carmel High. Sunny with a little chill in the air. Welcome FNG Red Light!

Disclaimer Given,

Warmup: 20 armies IC,30 Moroccan Night Clubs IC, 20 arm presses IC, 20 Imperial walkers IC, 20 Wind Mills IC, 10 lemon squeezes IC, 20 LBCsIC

The Thang:

Go to hill near pool…

5 burpees… run up

5 burpees (plank until all complete) then 10 wheel of merkins… run down

5 burpees, 10 w of  merkins, 15 mtn climnbers… run up

5 burpees, 10 w of merkins, 15  mtn climbers, 20 SSH… run down

5 burpees, 10 w of merkins, 15 mtn climb, 20 SSH, 25 plank jacks, … up

5 burp, 10 w of merk, 15 mtn climb, 20 SSH, 25 plank jacks, 30 monkey humpers.. run down

PAX getting beat… last man sprints to cool down then back to the hill…

5 burpees, 10 w of monkey humpers, 15 mtn climb, 20 SSH, 25 plank jacks, … up

5 burpees, 10 w of gorilla humpers, 15  mtn climbers, 20 SSH… run down

5 burpees, 10 w of  monkey humpers, 15 mtn climbers… run up

5 burpees then 10 wheel of monkey humpers… run down

5 burpees… run up

Still time on the clock, Line up on Goal line and Bear crawl or Crab Walk to 50 with 5 SSH every 10 yards.

We circled up with 5 minutes left and each PAX called out an excersise which we did for 10 reps IC.

Count, Name, BOM, Coffee (Thanks for coming to coffee Flea!

YHC & Q = Cleveland Rocks

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too fast too furious

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6 posted this morning at La Mesa. YHC put on the seat and wheel heat while headed to the AO. 41 degrees… East coasters must be laughing at us.

We jumped right into the workout. 5 burpees OYO and then 10 SSH IC…repeat with 4 burpees, 10 SSH…,3,2,1 etc.

Then we started to run. Stop and do Wheel of Merkins (YHCs new favorite) IC, then run some more. Stop for some copper head squats, IC. Now crab walk and stop for some mountain climbers. YHC found a new way to do the mountain climbers that works the core aggressively. We will do many more of those in the days to come as YHC has the next 3 Qs!

The pax completed most of that in about 13 minutes. So we had to fill up 30 more minutes. More running, some monkey humpers in front of the beautiful holiday decorations around La Mesa, more wheel of merkins… repeat.

Disclaimer was given at the start. Count, Name, BOM. Sharkbait shared how happy he was with the turnout on this cool Monday morning.

We will be having a post on Christmas at the beach. Are there any other AOs at a beach?

YHC & Q = Cleveland Rocks

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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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“Cause in my dreams, it’s always there”

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NOV 2 2019
Q: Flea

DISCLAIMER: Given

Warmup:
Cherry Pickers – 20 IC
Abe Vigoda – 20 IC
Imperial Walkers – 20 IC
Straight into Hill Billies – 20 IC
Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward]
Straight into Morrocan Night clubs – 20 IC

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

High Knees [4 counts]
Side-Straddle Hops
Freddie Mercury [4 counts]
Merkins
Squats
Ranger Merkin
Calf Raises [4 count]
Smurf Jacks [4 count]
Standing Lunge [4 count]

DORA 1-2-3s

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – SSSH

We had about 3 minutes left and finished with some “I Bet You Can’t do This”

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria WHERE GREAT CLIPS SHOWED UP FOR A LATE FULL STARSKY!

Some photos from today.

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Buckeye dominance

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8 posted today at Carmel High including 1 FNG. Welcome Uncle Buck! 4 native North East Ohioans added a nice mid-west hometown feel to the group. Go Buckeyes!

Warmup – Armies, Moroccoan Night Clubs, Windmills (fast and slow), Cherry Pickers, LBC all IC

The thang – Block and Bear suicides every 20 yards. Plank at end.

Parkour thru Carmel High while carrying your block (running, going under things, stairs, hills etc.) A few Wall sits, sideways bear crawls, lunges at the amphitheater.

Back to track and its time to do last man sprints with the bricks. Finally, block and bear back back to the other endzone to finish it off.

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

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Parkour

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12 pax did some parkour around Carmel High for a Cleveland Rocks beat down.

LBCs, burpees, merkins, duck walks, jumping, running… we did a lot.

An honor to host Sharkbaits dad today! 74 years and going strong. Respect Cow Bell!

Love everyone.

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Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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