Tag: Burgundy (Respect)

Mount Suribachi

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DISCLAIMER: Given

Warmup: 
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Copperhead Squats – x10 IC
Annie’s – x10 IC

THE THANG

-Mosey to the bottom of the La Mesa hill.

-Performed “failure to launch” which is performing a slow squat to a countdown from 10. Upon reaching one all pax “launch” by jumping into the air. We performed this until the first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was around rep 6 or 7…..

-Indian Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged kettlebells. We began a modified Indian run, the pax in the rear would carry the kettlebell and sprint up to the front of the line, once the pax got to the front he passed the kettlebell back amongst the line. The last pax then sprinted to the front….

Begining our run of Mt. Suribachi

At the top of the hill in true Suribachi fashion, we circled the flags and performed several shoulder exercises.

  • 8-count body-builders 10 OYO
  • 4-count Raise the Roof [Air Presses] 20 IC
  • Ranger Merkins 10 IC
  • Caronlina Dry Docks 10 IC

Mosey back down the hill.

Did a few Baby Birds, to loosen up the shoulders.

Rinse and repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!

Passing the torch…er the coupon

Once we reached the top, we couldn’t neglect our legs!

  • Air Drama (squat to a calf raise, back to a squat) x 20 OYO
  • Alternating lunges 20 IC

Words of Wisdom

“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck

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

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Dora said “Bear Crawl”

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20190805
Q: Hogs Breath

Pax:  Sharkbait, Burgundy, Flea

DISCLAIMER: Given

Warmup: 

SSH – 35 IC
Abe Viogadas – 20 IC
Hairy Rockets – 25 IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers – 10 IC

THE THANG

Since all of the pax that posted today were not at Saturday’s workout, I figured I’d give a taste of sprints!

-Doracides – We began with a partnered suicide run, as one pax would begin a [partnered] set of 100 Merkins, 200 LBC, and 300 Squats. As the pax finished his suicide run, he would pick up the count.

– Bear Crawl Ring of Fire – Combines exercises we have all come to love/hate! We formed a bear crawl circle around the shovel flag. Moving in a clockwise direction we began to bear crawling in a circle. When Q called the first Pax completed 10 merkins while other Pax plank; then next pax in line completed 10 merkins while other pax plank. Once all the pax had completed the merkins we began bear crawling again. Rinse and repeat for 3 rounds!!!!

-Black Jack – From Exicon – Circuit  Start on the sideline of the soccer field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 We didn’t quite make it through the entire BLACK JACK! Q called it at 6:42 am.

– 3 Minutes of Mary!!!
-LBC x 20 IC
-Rosilitas x 15
-Leg raise x 10
-Plank Jacks x 15

Words of Wisdom

“I can’t always control the wind, but I can control my sail!” – Ricky Skaggs

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria (served tailgate style!)

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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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Hamburger Hill

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Q: Hogs Breath

Disclaimer: Given

Warm O Rama:
SSH
Imperial Walkers
Calf Raises

The Thang

Mosey to the bottom of the hill.

Circle up and Dealers choice, followed by 5 iterations of Failure to Launch

Indian Sprints with KettleBell pass

Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.

Performed one round of “Deck o’ Beatdown”

Repeated the Indian Run passing the KettleBell, down and back up the hill.

Words of wisdom:

2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”

Count-O-Rama, Name-O-Rama, COT, Coffeteria

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100 Yards The Hard Way

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VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas
Windmills

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Sally got us good

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Q: Cleveland Rocks

8.1 pax posted today at Carmel High.

DISCLAIMER: Given

Warmup:

10 Merkins IC, 10 Batwings IC, 10 Monkey Humpers IC, 6 Gorilla Humpers IC, 15 Abe Vigodas IC, 15 Impercial Walkers IC

The Thang:

2 laps of Last Man Sprints

Chubaburpee – done to the song Tubthumping: SSH and Burpees when the song says “I get knocked down, but…”

20 count

2 laps of Last Man Sprints

Stay on the track…. 15 Plank Jacks, run 1/4 of track, 15 squats, run 1/4 of track, 15 SSH, run 1/4 of track, 15 seconds wall lean. When leader catches last place go one more time around at last place pace than it’s over for all.

20 count

Bring Sally Up: Moby’s song “Bring Sally Up.” Start chest to ground, when song says Bring Sally Up you go to up Merkin position and hold, when song says Bring Sally Down you go to down Merkin position and hold.

20 count

Run 3 laps – your pace.

1 lap Last Man Sprints

Number-O-Rama

Name-O-Rama: Welcome FNG Momentum (respect!)

Words of wisdom

COT

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1/16th sprints and bern

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V: Cleveland Rocks

DISCLAIMER: Given

Warmup:

10 Merkins IC, 5 Moneky Humpers IC, 5 Gorilla Humpers IC, 15 Side Straddle Hops IC, 15 Imperial Walkers IC

The Thang:

On the track. 10 burpees, sprint 1/16th of mile, 10 squats, sprint 1/16th of mile, 10 merkins, sprint 1/16th of mile, wall sits for 10 seconds, sprint 1/16th mile… repeat. Keep up until first place reaches last place. As posters catch up keep pace with last place for 1 more lap then it’s over.

20 count from @Bruha Ja

Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.

Mosey along to bottom of hill near baseball field.

Time to honor the backwards running of Priorities. Bernie Sanders (run backwards) up the hill. Feel the bern. Posters choice 10 squats, merkins burpees etc. Mosey back down. Repeat 3 times.

Teams of 2. One grabs cinder block. Line up on goal line. 1 team member inch worms while other runs with cinder block to other goal line and returns to meet inch wormer. Change places and repeat until you are both at the end zone. 20 count from Sharkbait. Repeat the other way but doing Crawl Bears back.

Wow, there’s still time! Let’s run the bleacher stairs and lean on a wall.

Number-O-Rama

Name-O-Rama

Welcome FNG Peak!

Words of wisdom: Showing off is the fool’s idea of glory…. and some discussion of who would win a battle between Bruce Lee and Chuck Norris.

COT

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“To the beach”

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VQ: Cleveland Rocks

DISCLAIMER: Given

Warmup:

10 Merkins (cadence), 10 side straddle hops (cadence), 10 imperial walkers (cadence)

Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.

The Thang:

Run to carmel beach (1 mile run with 360ft elevation drop)

5 burpees, 5 air squats, 5 merkins… then 4,3,2,1

Run back to Carmel High in two groups (1 mile and 360ft elevation gain.) Groups do Last Man Sprints. Leader of pack carries concrete block and passes it to new leader. (Doesn’t get much better than that!)

5 burpees, 5 air squats, 5 merkins… then 4,3,2,1

Repeat warm up.

Run bleacher stairs, run track with some crossovers along the way.

Number-O-Rama

Name-O-Rama

Words of wisdom: Never buy anything with someone that you can’t cut in half.

COT

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