Tag: Cleveland Rocks

“Cause in my dreams, it’s always there”

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NOV 2 2019
Q: Flea

DISCLAIMER: Given

Warmup:
Cherry Pickers – 20 IC
Abe Vigoda – 20 IC
Imperial Walkers – 20 IC
Straight into Hill Billies – 20 IC
Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward]
Straight into Morrocan Night clubs – 20 IC

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

High Knees [4 counts]
Side-Straddle Hops
Freddie Mercury [4 counts]
Merkins
Squats
Ranger Merkin
Calf Raises [4 count]
Smurf Jacks [4 count]
Standing Lunge [4 count]

DORA 1-2-3s

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – SSSH

We had about 3 minutes left and finished with some “I Bet You Can’t do This”

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria WHERE GREAT CLIPS SHOWED UP FOR A LATE FULL STARSKY!

Some photos from today.

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Buckeye dominance

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8 posted today at Carmel High including 1 FNG. Welcome Uncle Buck! 4 native North East Ohioans added a nice mid-west hometown feel to the group. Go Buckeyes!

Warmup – Armies, Moroccoan Night Clubs, Windmills (fast and slow), Cherry Pickers, LBC all IC

The thang – Block and Bear suicides every 20 yards. Plank at end.

Parkour thru Carmel High while carrying your block (running, going under things, stairs, hills etc.) A few Wall sits, sideways bear crawls, lunges at the amphitheater.

Back to track and its time to do last man sprints with the bricks. Finally, block and bear back back to the other endzone to finish it off.

Count-o-rama, Name-o-rama, Coffeeteria

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Parkour

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12 pax did some parkour around Carmel High for a Cleveland Rocks beat down.

LBCs, burpees, merkins, duck walks, jumping, running… we did a lot.

An honor to host Sharkbaits dad today! 74 years and going strong. Respect Cow Bell!

Love everyone.

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Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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Smoked Drumstick!

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Your legs will be smoked after this sprint workout!

20191005
Q: Hogs Breath
Pax:  Sharkbait, Burgundy, Cleveland Rocks, Californication, Screech

DISCLAIMER: Given

Warmup: 
Some mumblechatter, the Carmel boys swim team was warming up on the opposing side line. So these old men took this as a challenge and lined up to ‘compete’ against these young whipper-snappers!
SSH – 35 IC
Hairy Rockets – 25 IC
Cairoca to the 20 yard line and back.

THE THANG
Originally this was planned for down the field, however the Q modified to go sideline to sideline. This was to avoid the Carmel High swim team, we didn’t want a game of chicken developing!

-Partner coupon sprints. One pax would walk the coupon to the opposing sideline, gently set the coupon down and sprint as fast as they could back to the sideline. Once pax 1 reached the starting sideline, pax 2 would sprint to the coupon; retrieve said coupon and carry the coupon back to the starting sideline. All pax experimented carrying the coupons in different fashions, such as goblet, overhead, arms straight out, and shoulder carries. Lather rinse and repeat till all pax had completed 10 iterations.
-200 cumulative partner goblet squats with the coupon.
-Inch worm suicide / mosey. Starting at the 50 yard line all pax would inch worm 10 yards, then mosey back to the 50 yard line, then inch worm 20 yards, mosey back to 50 yard line. Lather rinse and repeat till all pax had completed inch worming 50 yards.
-COP with a round of failure to launch. Failure to launch is a slow 8 count copperhead squat, with a squat jump, we completed 8 rounds before the first pax was unable to launch off the ground.
-50 yard all out sprints, followed by a 50 yard walk back to the starting line. Lather, Rinse and Repeat for a total of 5 sprints.

Words of Wisdom
“Honesty is a very expensive gift, don’t expect it from cheap people…[don’t be cheap yourself]” Warren Buffet
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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TAKE II – 43 Feet CHALLENGE – WEEK 3 OF IPC

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20190921
Q: Flea

Pax:  Psyc, Sharkbait, Clevland Rocks, Burgundy

DISCLAIMER: Given

Warmup: 
Sun Gods – x10 IC (Sides, Overhead, In front)
Straight into Morrocan Nightclubs – 20x IC
Imperial Walkers – 25x
Copperhead Squats – 25x


THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
This was the second time doing it, I expected a few more people to show up and add to the challenge.

Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Gass pumps

Lather, Rinse and Repeat for a “43” minutes.

Had a few minutes left and decided to take a lap with Clevland Rocks while some of the other PAX cleaned up the coupons and I grabbed mine at the end.

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

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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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Iron Pax Challenge: Killer “B”s

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Q: Hogs Breath
Pax:  Cleveland Rocks, Flea, Sharkbait

*Let’s not forget that we started 3 mins late waiting on Flea……

DISCLAIMER: Given
Warmup: 
Side Straddle Hops – x20 IC
Imperial Walkers -x25IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers –x10IC

THE THANG
This was the first of the Monterey F3 Iron Pax Challenge workouts.

Total of 5 times rounds;


Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs [jump lunge] / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Bear Crawl 30 yards back to the starting line

Rinse and Repeat 5 rounds for time.

Monterey Split times!

Words of Wisdom

“Iron rusts from disuse. Water loses its purity from stagnation….even so inaction saps the vigor of the mind”

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

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20190803
Q: Hogs Breath
Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
DISCLAIMER: Given
Warmup:
Mosey around 1 lap
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Matt Bondii – 10 IC

THE THANG

-Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
-Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.

-Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

-Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
30 second break.
Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.

Following this the Q modified the original plan and began F3 Aerobics
-“Get Low” where every time the words “get low” are said a squat was performed
-“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
-“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers

Finished out with three minutes of Mary:
Flutter kicks – 25 IC
Leg Raises – 10 IC
Gas Pumps -10 IC

Words of Wisdom
527th Anniversary of Christopher Columbus departing Portugal
“You can never cross the ocean unless you have courage to lose sight of the shore”

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

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