Tag: Beach

9/9/2019 BackBlast – TableTop

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Q: Beach

Pre Warm-up Mumblechatter: Burgundy greets Q with reminder of how the Huskers choked on Saturday. Scab picked open. Salt poured in wound. Q may never recover.

Disclaimer: Given

Warm up: SSH 50 IC, Copperhead Squats 20 IC, Abe Vigoda 10 IC, Imperial Walkers 20 IC

The thang:

30 each: Chilcutt Peter Parkers, Merkens, LBCs f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

30 each: Mtn Climbers, Squats, Sleeping Hillbillies(flapjack) f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

Mosey around soccer field

30 each: Big Boy Sit Ups, Plank with Leg Lift, Gas Pumps f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises f/b Lunges to opposite sideline f/b Burpees/High Knees in place until everyone catches up. Repeat exercises, no Lunges this time, Burpees/High Knees until everyone catches up. Sharkbait requests reward for doing extra Gas Pumps.

Karaoke from sideline to sideline, flapjack at midfield. Sharkbait rewarded with his choice of exercise at the finish line. Sharkbait chooses Imperial Walker/Squat hybrid exercise. Hogs Breath arrives Full Starsky with coffeeteria supplies and mumblechatter.

Announcements: Great Clips goes for surgery 9/11. Dirty Jobs is healing post-op. You Betcha is recovering from an ankle injury. Keep them in your thoughts. Tough Mudder is approaching, Oct 5.

Words of Wisdom: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King, Jr.

Number-rama, Name-O-Rama, Beer Biscuit welcomed to F3Monterey & receives F3 name, COT, Parking Lot Coffeeteria

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Blocks and Pickles

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DISCLAIMER: Given

Warmup: 
Big Arm Rolls IC, Cherry Pickers IC, Australian Snow Angels IC, LBCs (brick on stomach optional) IC, Sit Ups with Brick IC

THE THANG

Carry brick to other end zone.

Burkee (Tabada – 20 secs on, 10 rest, push hard repeat for 4 mins)

Curls (Tabada 4 mins)

Run a lap

Berkins (Tabada 4 mins)

Lionking (Tabada 4 mins)

Carry brick to wall.

Block a dock (Tabada 4 mins)

Pickle Grinder (Tabada 4mins)

Go back to warm up area.

Mtn. Climbers (Tabada 4 mins)

2 laps last man sprints

Side straddle hops to finish it off.

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45 Minutes and Barely Time to Breathe (Revisited)

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20190819
Q: Flea

DISCLAIMER: Given

Warmup: 
For 3:30
20 Copperhead Squats, 20 SSH, 20 Imperial Walkers (10 FWD/BWD) Sun Gods

THE THANG

Felt like revisiting this workout with F3. It’s become a little bit of a go-to workout when I miss a day. Workouts were determined by Deck of Cards.

Timer used: https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US

14 reps of 1 min workout and 20 sec rest
1 min rest
Another 14 reps of 1 min workout and 20 sec rest.

Deck was reshuffled by accident, so I’m not completely sure of the cards we used…there were definitely ALOT of Merkins.

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

MOLESKIN
Words of Wisdom: “We’re preparing for something, we just don’t know what yet” -Priorities (or something like that)

LEXICON: Word of the day-
GROW RUCK – The combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.

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Pure Running

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DISCLAIMER: Given

Q: Flea

WARMUP

SSH – 20 IC
Daisy Pickers – 20 IC
Imperial Walkers – 20IC
Hillbillies – 20IC
Lunges for Distance Forward and Backward to Return to the flagpole

THE THANG

Today’s workout was entirely run-based with increasing distances and difficulty.

1 lap around the field
1 lap around the block
-20-sec recovery
1 lap around the block with La Mesa Hill
-1 min plank
-30-sec recovery
1 lap around two blocks
– 1 min plank
– 1 min LBCs
– 1 min Gas Pumps

MOLESKIN

Upcoming Dates
24 August 
F3 Birthday Bash

05 October
Tough Mudder (Link to info at bottom)

F3 WOD

BELIEF SYSTEM – 

The conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.

Tough Mudder:
https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600

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WASH

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20190717

Q Sharkbait 

Pax Great Clips, Burgundy, Beach & Flea

Warmup

SSH 30

IW 30

Don Quixote 20

Copperhead Squats 20

Mosey to Dust Bowl

12 Burpees

Mosey to Plaza 12 Burpees

The Thang

The Wash

   50 Werkins hand release

 100 American Hammers

 150 Step Ups

 200 Hip Thrusters/Flutter Kicks

Mosey to Dust Bowl

12 Burpees 

Mosey to Flags

COT

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No Dogma

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11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.

The Warmup:

Armies IC, Batwings IC, Abe Begotas IC, LBC IC, Cherry Pickers IC, Australian Snow Angels IC, Plank Jacks IC, Jog 1 lap.

The Thang:

Partner up and grab a coupon.

1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.

1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.

Back to the other endzone with Crawl Bears and Bears and Blocks.

1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.

1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.

Return the coupons.

Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.

Count-o-rama

Name-o-rama

For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

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1/2 a man

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6 PAX came out to Carmel High this morning for an upper body beatdown. Welcome FNG ThisOneTime and sort of FNG Californication

Disclaimer Given

Warmup:

Armies IC, Batwings IC, Imperial Walkers IC, Gorilla Humpers IC, Hello Dollies IC, LBCs IC, 1/4 mile fun OYO.

The Thang:

Grab a coupon and partner up

1 partner bear crawls to 25 and back while partner does Elf on a Shelf with the coupon. Once partner gets back from bear crawls switch places. Repeat again.

20 count

Bears and Blocks – 1 partner bear crawls to 25 pulling coupon along the way while other partner crab walks to 25. Switch at 25 and go to 50. Switch back to 25 and switch again to goal line.

20 count

John Cusak – everyone holds coupon above their head and walks 100 yards. 20 count. Repeat back.

Partner up. One partner planks while other partner does as many LBCs as they can – then switch. Repeat for Moantain Climbers, Merkins.

Morocon Night Clubs IC to finish out the day.

Count-0-Rama

Name-O-Rama

Words of wisdom: “If you don’t know where you are going, you will wind up somewhere else.” Yogi Bera

BOM

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Normandy Aerobics

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20190619
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Arm Circles – fwd, back, overhead – x10 IC

Abe Vigoda – 15 IC

Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC

Mosey to the pier and back to the starting area, about a 400 meter mosey.

THE THANG

“Normandy”

-Partnered; one partner began Inch-worming toward the water, the other partner began a round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in the ocean. Both pax would then mosey back to the staging area.

Pax repeated the movement with lunges, and then bearcrawls.

Q then retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”

  • “Flower” by Moby, aka “Bring Sally Up” Pax performed plank in the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
  • “Baba O’Reilly” by The Who. Pax performed a continuous set of Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to SSH in increasing tempo
  • “Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics “I get knocked down” where pax would perform a burpee
  • “Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get low, low, low, low…ba da da dah da”

Finished up with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!

Words of Wisdom

When we look in a mirror, our image stares back at us.

“Reflect upon you present blessings

of which there are many.

Not on your past misfortunes,

Of which all men have some…” Charles Dickens

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

After our COT several pax took a dip in the bay

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Some of the OG has moved on, long live the OG

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15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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10-4 BLIMPS

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20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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