Tag: Burgundy (Respect)

Sha la la la

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It was great to see YHC’s brother pop in to see F3 Monterey in action even if it was just virtually. He’s a big CrossFit guy. YHC got to see him in action a few years back and the camaraderie at his gym, CrossFit Distinction, seemed similar to what we have going here at F3 Monterey. Although families should not keep secrets – I will keep our monthly membership fee a secret to him.

Monterey’s 2nd Virtual workout brought out 10 strong. A big showing from F3 Peninsula’s Quick Silver. Thanks for coming out… hope to see you again next week.

Disclaimer Given

Warmup: All In Cadence… 10 hill billie’s, 10 IW, 10 Cherry Pickers, 50 Moroccan Night Clubs, 15 Gorilla Humpers, 15 Flutter Kicks, 10 Suzanne Somers, 15 Monkey Crunches

The Thang: Individual Medley consisting of Burpees, Merkins, Flutterkick, SSH.

Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30 until you finish 10 sets.

30 Mike Tysons (First one calls)
1 minute high knees
50 Plank Jacks (First one calls)
1 minute SSH
30 groiners (First one calls)
1 minute Aussie burpees
1 minute gas pumps
Air Presses & Merkins 1 to 10 … and then 10 to 1
1 minute high knees

Virtual Name-o-rama, COT (Thanks Flea for taking it.)

YHC & Q – Cleveleand Rocks

PS – Sha la la la… end of Family Ties theme song.

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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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Don’t sweat the small things

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8 strong posted today at Carmel High. The AT&T golf tournament is in full swing (ha!) and YHCs call out to visitors on twitter bought out 0 FNGs. Too bad for them as they missed a great one today. These HIMS really pushed hard today for a beatdown like no other. YHC was super proud of the effort today.

YHC drove to the workout with a lot on his mind but did not share it with the Pax during the workout. YHC doesn’t know why. With the passing of F3 Noonan, a few of YHCs family members over the years, and YHCs 2.0 friend last January he was thinking of sharing words of wisdom of not sweating the small things (as YHC often does.) YHC will first try to take the advice himself and then at a workout down the road, if YHC has mastered it, share it then.

Disclaimer Given.

Warm up: Some Armies IC, SSH IC, then some Batwings IC.

YHC decided to do a little foreshadowing with 10 x modified Absolution IC. Modified Absolution being a combination of a merkin, Mahktar N’Diayes and a Chilly Jack. (Turns out we did the absolution wrong – should have been a groiner instead of a markin.)

Run 1 last man sprint lap.

The thang 1: Line up on goal line, run to 30 and do 5 Mahktar N’Diayes. Run back to goal line for 1 Crowd Pleaser (1 merkin + 1 groiner.) Repeat the run & Mahktar N’Diayes and add 1 crowd pleaser each cycle until the first person has completed 10 crowd pleasers.

The thang 2: Repeat the above but with 5 lemon squeazies and 1-10 burpees.

Run 1 lap last man spring.

The thang 3: Repeat again but with 5 left side zombie crunches, 5 LBCS, and 5 right side zombie crunches and on the goal line 1-10 gorilla humpers. Mumble chatter started up on this one so I guess the pax thought it was toooooo easy.

The thang 4: Repeat again but with 5 gas pumps (thanks Flea!) and 1-10… you guessed it… Absolutions.

We had a minute left so we did 30 SSHs IC.

YHC thought it was one of the one of the top beatdowns he had come up with in some time.

YHC and Q = Cleveland Rocks

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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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Game of failure

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8 strong and two 2.0s posted today at Carmel High. YHC & Q Cleveland Rocks came up with a few games to rally (trick) the PAX into working out harder. Some of the games went off successfully, others failed. YHC promises to recover from this failure and keep moving forward as this is F3 and F3 is not a destination but a process to keep being better every day.

We started 1 minute late (failure)

The Warm Up: Armies, Armies Fast, Armies Faster (IC), Cherry Pickers (IC), Imperial Walkers (IC), Copper Head Squats (IC), Overhead presses (IC), Crab (IC) SSH while YHC grabs items from van that he forgot to bring (failure)

Game One: Pax splits into teams. Two pax pulls while bear crawling a third who is on moving pads holding a rope. At 20 yard line stop, 20 monkey humpers for the pullers and 20 merkins for the person being pulled. Fourth pax is jumping rope (failure as one rope was way too small for adults) while the three pax return. Game called in middle of second round as it just was not working (failure.)

Game Two: YHC left chalk in the car for the next game (failure). Mosey to YHC’s minivan (Failure that YHC has a minivan? YHC doesn’t think so as minivans are awesome!) Mosey to ping pong table for a single elimination tourney.

While two pax play best of 3 points other pax do:
* During point 1: Burpees
* During point 2: Side Straddle Hops
* During point 3: Al Gores

I won’t tell you who won but I will say YHC was very happy with the results. Final game went down to the third point and Burgundy (respect) went in for the kill with a huge windup shot that missed YHC’s side of the table.

Mosey to track. The night before YHC looked up ‘Best F3 workout ever’ and this came up:

5 burpees, run 1/8th mile.
5 burpees, 10 merkins, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, hold plank 1 min, run…

We finished it off with some last man sprints and finished on time.

Great COT / BOM prose from Psych.

YHC and Q: Cleveland Rocks

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skunks

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5 posted this morning at La Mesa for the last of a series of Cleveland Rocks beatdowns and the last workout of the year. It was in the 40’s with very clear sky. Pax was happy to hear we were not doing any upper body today after Saturday’s beatdown.

Disclaimer given.

20 Cherry Pickers IC, 20 SSH IC,
20 Imperial walkers, 20 Abe Vigodas IC,
100 Moroccan Night Clubs IC

The Thang:

Run to hill, run down & plank waiting for rest of PAX to show up.  First to 25 bobby hurleys. Run back up hill and plank again. Now first to 25 Monkey Humpers. It was a bit dark on the hill so we ran around La Mesa repeating the above with a few Last Man Sprints in the mix.

Count, Name, BOM.

YHC & Q = Cleveland Rocks

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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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20X MAS

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3 posted today on Christmas morning before the kids got up and the festivities began.

20 SSH IC, 15 Imperial Walkers IC, 10 Merkins OYO, 5 overhead presses IC
20 SSH IC, 15 Hill Billies IC, 10 Merkins OYO, 5 overhead presses IC
20 SSH IC, 15 Cherry Pickers IC, 10 Merkins OYO, 5 overhead presses IC
15 Windmills IC

Run to the plaza.

20 Mountain Climbers then run to corner of plaza
20 Plank Jacks then run to other corner of plaza
Finally 20 Monkey Humpers and run to the start
Repeat for 20 minutes

Run back to the flag. Oh, wait. YHC is still waiting for his flag to come in the mail. We were still miraculously able to find our way back without it. Christmas miracle Burgandy says.

20 Mountain Climbers, 20 Plank Jacks & 20 more Monkey Humpers to finish it off.

Count – Name – BOM.

Thanks to the other PAX for coming out on Christmas to keep me company out there today.

YHC & Q = Cleveland Rocks

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