Tag: Cleveland Rocks

2020 – Ready, Set, Go!

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01 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copperhead Squats – 20
Lunges – 20 each leg

The Thang: Icosahedron of Death
The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.

The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.

  1.  8-Count Bodybuilders
  2.  Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. 
  3. Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
  4.  Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
  5. (Partner) Shoulder Taps
  6.  Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
  7.  Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
  8. Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
  9.  Burpees
  10.  Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
  11.  Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
  12.  Flutter Kicks
  13. American Hammer
  14.  Diamonds
  15.  Freddie Mercury
  16.  Mountain Climbers
  17.  Dolly
  18. Calf Raises
  19.  SSH
  20. 400 M Sprint

During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region

1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays.
2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in!
3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!

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

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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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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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pax is shrinking

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We lost a few pax to graduation. We wish them the best and know a few are going to post at their new AOs.

5 pax and a single 2.0 posted today at Carmel High.

Disclaimer given.

15 Armies IC, 100 Moroccan Night Clubs… yes, 100. 5 SSH and then 10 OYO in silence. If you don’t stop exactly on 10 you do 5 burpees. The Q was the only one that messed up the count and had to do 5 burpees while the rest of the Pax watched. Windmill IC and the ground was wet again and the Q didn’t want to get wet so on to hillbillies IC.

The Thang:

In honor of Burgundy we did a KSBW workout. It is hard to find an exercise that starts with a K so we did planK jacKs for the K.

12 plank jacks, run 1/4 track, 12 SSH, run 1/4 track, 12 Burpees, run 1/4 track, 12 Wheel of Merkins…. repeat 11… 10…. etc. Oh,,, and the Q brought a tire that one of the Pax had to carry on the runs.

When we got lower in the count we moved over to the hill and ran up backwards, and then back down doing KSBWs.

Frog suicides to finish it off.

Count, Ball, Coffee.

YHC & Q = Cleveland Rocks

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2 pax do the work of 32

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32 Pax posted today… a record for Saturday. Keep it up Monterey!

…well, it seemed like it because the 2 Pax that did show did the work of 32 in one of the most grueling workouts of the year.

Armies IC, Cherry Pickers IC, Wind mills IC, Hill Billies IC and a lot of chatter between so the two pax lost count on all the cadences.

5 SSH IC and then 10 OYO in silence and stop exactly after the 10 (4 count). If you don’t stop exactly than 5 burpees for you. One PAX stopped, then 1 x4 count SSH later the other stopped. And neither knew if they got it right so we passed on the burpees.

The thang:

Mosey to ping pong table.  Ping Pong tournament! Double elimination. Best of 3 points. While playing the rest of the Pax – oh, wait. There were no other pax. We will keep that for next time.

Mosey to get brick. “Race to…” excercise. First Pax to count calls recover.

100 Overhead Presses  After every 25 overhead Presses, drop and do 10 leg raises. 

Bear and brick to 50

Repeat for  200 Curls  and do 10 Squats every 25.

Bear and brick back to goal line.

Repeat for 300 mountain climbers  and do 10 SSHs.

Brick Clean up. Carmel High maintenance workers repairing fence so we ran with all the bricks up to Sharkbaits truck for safekeeping.

BOM and a great Coffeeteria followed.

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will the guy in dallas ever show up to an F3 workout?

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4 strong at Carmel High this morning. Weather was gloomy in the distance but perfect on the field. I was honestly hoping for massive amounts of rain but it was great to have a day without rain given the past week of non-stop wetness. Nice breeze coming from the south… it was perfect. Some motivations of today’s work out came from Kobayashi (F3 Greenwood) who visited Monterey earlier in the year.

Q woke up at 5:15 today and watched some KSBW. Thought he saw Burgundy in one of the station advertisements. Q pondered why KSBW is both ABC and NBC…. hmmmm.

Q: Cleveland Rocks

Disclaimer given

Warmup:

Armies

Forward Arm Circles & Reverse

Front Arm Circles & Reverse

Over Head Arm Circles & Reverse

Cherry Pickers

Hill Billies

Gas Pumps… wait… Q didn’t want to get wet just yet so he cancelled Gas Pumps. It’s nice to be Q.

SSH

The thang:

Get brick…. thanks Sharkbait!

Form a rectangle with 1 Pax at each corner. Pax 1 – Does 10 curls and then Peter Parkers to Pax 2 who is holding a plank. Pax 2 departs with bear crawl 20 yards to Pax 3 who is doing squats. Pax 3 departs with crab walk 15 yards to Pax 4 who is doing LBCs. Thankfully Pax 4 dried out the turf and we all did our LBCs in that spot. Pax 4 runs to station 1 to do the cycle again. Keep this look for 20 minutes.

Run to back of school….

On your own: 30 burpees , 10 SSH,

30  Groiners, 10 ssh  

30 jumps over curb (two count)….

Once complete catch up with last pax to help them complete the work out (Thanks Sharkbait for getting me to the finish on this one!)

Run back to field

Now team up in twos: Pax 1 starts on 300  plank jacks, 200 plank dips, 100  Makter n diase while  Pax 2 karaoke to 20 and does 10 monkey humpers then runs back to take over for Pax 1.

Time ran out so we didn’t quite finish the above. Monkey Humpers were interestingly difficult even at that low interval. The runs back were more like a mosey.

Put brick back – thanks This-One-Time

Count-o-rama, Name-o-rama

Announcements: Thursday at the Dustbowl. Check email for more details. Family event with the Ms as well.

BOM

Coffeeteria

Q has a friend in Dallas that says he’s going to show for a workout. Hence the title of the post.

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Thanks – O – Rama

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20191128
Q: Hogs Breath
Thanks – O – Rama
Pax: Cleveland Rocks, Sharkbait, Hogs Breath and 2.0
DISCLAIMER: Given
Warmup:
SSH – 20 IC
Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC

THE THANG

This was a Thanksgiving “Pop Up” and impromptu workout. We decided together prior to the big meal and burn some calories. We began by kicking off Thanksgiving with a “TURKEYS” inspired workout. Still didn’t use the frozen turkeys.

A single round “TURKEYS”
Thrusters x 10
Upright-Rows x 10
Reverse Crunch x 10
King of Heart suicides (run forward to the mid-line of a soccer field, then backward run to the sideline. Then forward run to the opposing sideline, and backwards run back to the start)
Elf on a Shelf x 10 each side
Yoke walk to opposing sideline and back
Star jacks x 10

Then we loaded up the 2.0 into a jogging stroller, as a restrictor plate and mosey down the hill. At the bottom the 2.0 asked if we could “alligator” walk so we did about 20 yards of Alligator Merkins.

Then we mosey’ed some more. We found a park and did 25 dips, and 25 calf raises. Then we mosey’ed back to the shovel flag.

We played a round of “F, F, Goose….” Where all pax are in a circle in the plank and the ‘it’ tags each pax calling out “Duck, Duck…” eventually choosing a “Goose” who had to beat the “it” around the circle and back into the plank. Wet dewy grass made for some slippery fun!

After this we called the workout!

 

In Lieu of Words of Wisdom…. Words of Thanks
Sharkbait – Friends and family, and living in Montery.
Cleveland Rocks – Friends
[Hogs Breath’s] 2.0 – Friends and Family
Hogs Breath – Finding F3 and fighting off the sad clown.

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

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Wide world of sports

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Welcome FNG Cosell.

A beautiful morning out at Carmel High. We didn’t stop moving from 7-8 with a lot of running, merkins, SSH, Burpees, bobbing and weaving. That’s what happens when you watch a David Goggins video the night before.

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