Tag: Burgundy (Respect)

Mushrooms

Leave a comment

Another day in paradise. I am not sure what the temperature was. Same as most summer mornings. Overcast and beautiful.

Beatdown was similar to a beatdown from a month ago except substituting Burpees for Big Boy Sit-ups. Not too original but YHC promised a no-run beatdown.

Disclaimer given

Warm Up
Sun Gods (Yup, that was it)

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

Count-o-rama, Name-o-rama & 3 for Coffee!

YHC and Q = Cleveland Rocks

TClap |
1

Everything has consequences

Leave a comment

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

TClap |
4

Brain pain

Leave a comment

4 strong 💪 this morning (June 14th). Great to see Burgundy getting back in the saddle today. We missed him. There ain’t no gloom here in Monterey right now. The weather is unbelievable. Clear skies, sunny, simply beautiful. YHC has no idea why people would rather be working out inside a box.

Warm up:
Grady corn
heel raises

The Thang:
Mosey to jungle gym set
1 pax hangs from pull up bar, 1 pax does merkins, 1 pax does big boy situps, 1 pax runs
when running pax returns rotate
complete 2 circuits
Mosey to baseball bleachers and run the stairs
Mosey to denis the menace park
slide down the slide
Wheel of merkins: 3 pax on spin go round thing and other pax spins them. THIS DID NOT GO OVER WELL and caused major brain pain so we stopped this.
Mosey to beach
Wall sits, & planks
Mosey back for some 6 minutes of mary (6 inches, gas pumps & freddy mercurys.)

YHC and Q Cleveland Rocks

TClap |
0

10/1, 9/2, 8/2… 1/10

Leave a comment

3 strong 💪 this morning in a chilly 37 degree workout by the beach. Great to see our Eugenian friend in town! Great chatter during and after the beat down, too.

Warm Up:
Some crazy neck & hand thingy
Tea Pots
IW
Hill Billie’s

The Thang
10 Merkins / 1 Air Press, then 9 Merkins, 1 Air Press… etc.
10 Bobby Hurlees / 1 Squat….
Jump rope
10 Burpees / 1 SSH….
Jump rope
10 Gas Pumps / 1 Seal Jack
Jump rope
Plank to failure

COT, Count-o-Rama, Name-o-Rama


Announcements: St. Louis F3 3100 burpee challenge in January. Ping for sign up. New Years Day workout. Ping if interested in participating. Looking to do the original 1/1/11 F3 beatdown.

YHC and Q: Cleveland Rocks

TClap |
1

Hop, Hop, Hop & a Guy From Eugene

Leave a comment

5 strong 💪made it out to Carmel High this morning. The beat down was a little more timid as we mostly stayed in place hopping over (and over and over) our imaginary curbs. It was great to see our friend Burgundy in town from Eugene!

Disclaimer Given

Warmup:
10 sun gods
10 windmills
10 hill billies
10 SSH
10 MTN Climbers

The Thang:
Crawl Bear to 50 and back or modify with bear crawl, crab walk… 

At goal line:  
10 merkins, hop over goal line & back, 9 merkins… go to 1 (Once finished option to hold Plank, Al Gore, or ask the person next to you what number they are on and complete exercise with them)
Repeat with 10 plank jacks 4 count…
Repeat with 10 LBCs 4 count

Run lap around track

Again with with 5 burpees & hopping down to 1
Repeat with 5 bobby hurleys
Repeat with Rowers 

Run lap around track

Again with 10 American hammers & hop down to 1
Repeat with 10 squats

Timer went off. Pax asked “Are we done?” and YHC said yes… done with that but there’s time to for another Crawl Bear to the 50 and back. What fun!

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

Coffee

YHC and Q = Cleveland Rocks

TClap |
0

Reach out

Leave a comment

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

TClap |
0

Back in the Saddle

Leave a comment

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

TClap |
0

Houghton, Hasselhoff & Cash

Leave a comment

Nothing exciting to say today folks… just the facts:

Disclaimer Given, always.

WarmUp:

All IC: Mountain Man Poopers (shout out to you, Hogs Breath… you are missed,) SSH, 1/2 jack, jumps, IW’s, Gorilla Humpers, Hairy Rockets (sotyHB!)

The Thang:

Squats with Inger Houghton

Till I say stop: Burpees but instead of Merkin do 3 plank jacks
Till I say stop: Jump Rope
Till I say stop: Reverse Crunch
Till I say stop: Mike Tysons

Jump in my Car: Burpee on “Jump into my Car” or “Get Outta my Car” lyrics, else SSH

Plankfest: 3min, rest, 2 min, rest, 1 min

Till I say stop: Run in Place

10 Start Jacks OYO

Till I say stop: Aussie Burpees
3 reps of 5 air presses, 5 merkins
Till I say stop: Gas Pumps

Hurt, Johnny Cash… Al gore on first 4 lines, plank on second 4, repeat every 4 lines.

Name-o-rama, COT

Can’t believe Flea made it out today. Congratulations on the new one!

TClap |
0

More than a Groiner

Leave a comment

Our meeting room got hijacked and let’s just say I am glad the rest of the pax did not log in to the meeting ahead of me.

Other west coast Virtual AOs started up this week and took some of the down range pax from our Saturday virtual AO. While I missed them, I really enjoyed just seeing F3 Monterey PAX on the screen. It was like old times down at Carmel High.

Warm Up:

50 SSH, 30 IW, 50 MNC, 30 Shoulder Taps, 50 Squats

Plank fest: 3 min plank, 30 second rest, 2 min plank, 30 sec. rest, 1 min plank, 1 min. high knees

This is where it was like old times. I wanted to try this out and I think it worked well. Partner up (yes, virtual partner up) and:

Partner 1 Al Gores, Partner 2 runs 20′ away from camera and does 10 Merkins. All pax halts when first group reaches 100 Merkins together.

Repeat again: P1 does Seal Jacks while P2 runs and does 10 mtn. climbers. Halt at 100.

Repeat again: P1 does Sun Gods while P2 Crawl Bears and does 10 Mike Tysons. Halt at 100.

That was it for the partnering up. I think it worked really well. I will do it again next virtual AO that I Q.

Burpees to failure. We knew Sharkbait would be the last on this one!

20 Groiners OYO (paying tribute to the meeting hijackers, if you will.)

We stayed around and chatted a little. Great to catch up with the PAX.

YHC and Q – Cleveland Rocks

TClap |
0

Rockin’ to the beat

Leave a comment

Well… maybe not rockin. I searched for some good 80’s songs to get us thru the hour. I came across a few that were way too motivating (picture really big guys in a gym lifting really big weights) so I obviously couldn’t use those. The ones I chose where classics – and they are ranked on many lists as being the worst songs of the 80s. Now that’s motivation!

The third virtual Monterey beatdown brought out the first east-coaster and all that east coast banter I have heard so much about, too! It was a treat for sure.

Edison’s 2.0s appeared and one completed the entire workout! Props to him! Bill-E-Goat from Phoenix joined in with an awesome chalk wall behind him! And thanks to those from Hanger1 & Quick Silver who have attended all three of Monterey’s virtual beatdowns.

Thank you to everyone that attended today. You are helping make us stronger.

Disclaimer given.

Warmup (All IC)
10 Cherry Pickers (Flea style)
20 IW
30 Moroccan Night Clubs
40 Copper Head Sqauts
50 SSH

The Thang
For the 80s songs we did 5 reps of two exercises adding 5 reps to each for the balance of the song. I thought we’d all finish (at 30 reps each) before the end of the songs but it turned out, to YHCs joy, we got to the end of the songs before the pax reached the 30 reps!

5 LBCs / 5 Shoulder Taps
Song Choice: Ricks Astly “Never Going to Give You Up”

1 min hopping Left / Right

5 Gas Pumps / 5 Hello Dollies
Song Choice: Billy Ocean “Get Outta My Dreams, Get Into My Car”

Tabata style squats. Not an 80’s song but a great workout. Link to Tabata song / squat video Honestly one of my favorite things in life is coming out of the low squat to start another round. What does that say about me?

5 Merkins / 5 Seal Jacks
Song Choice: Men Without Hats “Safety Dance”

1 minute hopping front to back

5 flutter kicks / 5 plank jacks (YHC almost completed this one and was upset when the song ended.)
Song Choice: Nena “99 Luftballoons”

1 minute monkey humpers

Now on to another non-80s song but a favorite of YHCs. Chumbawamba “Tubthumping” Burpee when they are singing “I get knocked down” and SSH otherwise. Honestly it was more brutal this go around than it has ever been before. I think staying in one place adds a new layer of brutality to this F3 thing. YHC likes to run around during his normal Qs.

1 min high / low plank (Or for those on concrete squats, arm raises, etc.)

5 Mountain Climbers / 5 Aussie Burpees
Song Choice: Stacey Q “Two of Hearts”

And to finish it up “Bring Sally Up” push up challenge. YHC impressed by the east coasters vigilance to complete Sally. YHC switched to squats and air presses. I have to check the F3 rule book… if you can’t do it, don’t Q it?

YHC and Q – Cleveland Rocks

TClap |
2