Tag: Cleveland Rocks

No Dogma

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11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.

The Warmup:

Armies IC, Batwings IC, Abe Begotas IC, LBC IC, Cherry Pickers IC, Australian Snow Angels IC, Plank Jacks IC, Jog 1 lap.

The Thang:

Partner up and grab a coupon.

1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.

1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.

Back to the other endzone with Crawl Bears and Bears and Blocks.

1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.

1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.

Return the coupons.

Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.

Count-o-rama

Name-o-rama

For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

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1/2 a man

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6 PAX came out to Carmel High this morning for an upper body beatdown. Welcome FNG ThisOneTime and sort of FNG Californication

Disclaimer Given

Warmup:

Armies IC, Batwings IC, Imperial Walkers IC, Gorilla Humpers IC, Hello Dollies IC, LBCs IC, 1/4 mile fun OYO.

The Thang:

Grab a coupon and partner up

1 partner bear crawls to 25 and back while partner does Elf on a Shelf with the coupon. Once partner gets back from bear crawls switch places. Repeat again.

20 count

Bears and Blocks – 1 partner bear crawls to 25 pulling coupon along the way while other partner crab walks to 25. Switch at 25 and go to 50. Switch back to 25 and switch again to goal line.

20 count

John Cusak – everyone holds coupon above their head and walks 100 yards. 20 count. Repeat back.

Partner up. One partner planks while other partner does as many LBCs as they can – then switch. Repeat for Moantain Climbers, Merkins.

Morocon Night Clubs IC to finish out the day.

Count-0-Rama

Name-O-Rama

Words of wisdom: “If you don’t know where you are going, you will wind up somewhere else.” Yogi Bera

BOM

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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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10-4 BLIMPS

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20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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The Sun Also Rises

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Conditions: 50* F, Sandy, and Gorgeous

QIC: Kobayashi

Disclaimer: Given.

Warm up:
100 SSH (in cadence)
10 Shoulder Taps (in cadence)
10 Don Quitoxes (in cadence)

The Thang:

Mosey to Fisherman’s Wharf wall and grab a seat.

mosey to Fisherman’s Wharf

Part 1
PAX take turns bear crawling to a line in the sand (approx 60 ft), do 25 Monkey Humpers, and Crab Crawl back until all PAX have been out and back.

wall sits

Part 2
PAX assume Ball to the Wall position.
PAX (2 at a time) take turns Lunge Walk to a line in the sand, do 20 Squats, and Broad Jump back until all PAX have been out and back.

Part 3
It was at this point that my written workout ended and I started shooting from the hip.

The water looked really inviting so mosey to the water. Let PAX know that those who don’t want to get wet probably shouldn’t get in the water.

20 Flutter Kicks (in cadence)

Mosey down the beach a little bit and circle up.
20 SSH (in cadence)
20 Flutter Kicks (in cadence)

Mosey back down the beach.
20 SSH (in cadence)
60 sec count Superman’s
Go back in the water for some Windshield Wipers (on my call)
20 Flutter Kicks (in cadence)
1 Merkin

Count-o-Rama: 9
Name-o-Rama: Shark Bait, Croc, Burgandy (respsect), Flea, Priorities, Borther at-Law (down range), Cleveland Rocks, Hogs Breath, Kobayashi

NMM:

An Honor to lead this group of men. Thanks for the hospitality you’ve shown while I’ve been on the West Coast. Y’all have a beautiful place.

Sorry for the 100 in cadence SSHs. I got very distracted looking out of the ocean while calling cadence and just kept going. I hope y’all didn’t mind too much.

Glad to have Brother at-Law join us from Nashville. You performed like a true Southern Gentleman and killed this workout.

Shark Bait is a beast and had the most vertical BTTW of any of the guys out there. It was almost as Impressive as Cleveland Rocks hand over hand walking down the wall and then hanging from his toes.

I wanted to get this BB out while every thing was still fresh in my mind but work travel got in the way and I’ve forgotten the remainder of the stuff I wanted to put in here.

Great JOB guys. Keep Growing and Pushing one another. I look forward to seeing you soon.

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East Coast on the West Coast

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Conditions: Gloomy, 54*F

QIC: kobayashi

Warm-up:
SSH (in Cadence)
Shoulder Taps (in Cadence)
American Hammers (on my call)

The Thang:

Race to 100
Max effort pull-ups. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 100 pull-ups.
1st PAX to get to 100 calls recover.

Race to 200
Max effort merkins. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 200 merkins.
1st PAX to get to 200 calls recover.

Race to 300
After every 50 squats, do 25 heel taps.
1st PAX to get to 300 calls recover.

COP:
Plank for the remaining 4 minutes.

Count-O-Rama:
6

Name-O-Rama:
Flea, Shark Bait, Priorities, Cleveland Rocks, KT (FNG), Kobayashi

Announcements:
Cookout this Saturday
Need more things to announce.

NMM:
What an honor to be allowed to lead a workout for another F3 location.

F3 Monterey accepted my request to Q with no questions or hesitation. I bet you they will think twice next time.

The Tabletop is an interesting little area with houses all around and people out running, jogging, and walking dogs. Perfect opportunity to call out and invite men to an ongoing workout. So that’s just what I did. Good thing too because that’s how KT joined our little group of 5 with 15 minutes to spare.

You never know when a guy is going to answer an invitation to join.

Until next time…

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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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Yes, you can sail the seven seas…

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08 May 2019

Q: Priorities

Where can you find pleasure
Search the world for treasure
Learn science technology
Where can you begin to make your dreams all come true
On the land or on the sea
Where can you learn to fly
Play in sports and skin dive
Study oceanography
Sign up for the big band
Or sit in the grandstand
When your team and others meet

8 pax posted for a PFA season themed beat down! NPS is ramping up for their bi annual physical fitness assessment so this morning, we went through the Navy’s physical readiness test.

Warmup –

  • SSHs IC x20
  • Moroccan Nightclubs IC x20
  • Imperial Walkers IC x20
  • Copperhead squats IC x20
  • Out n Ups IC x20

The Thang –

  • 2 minutes max situps
  • 2 minutes max merkins
  • 1.5 mile run

Thats it. Can you handle that? See your local military recruiter for more details…

Here’s the minimum passing requirements by age group:

Age group Situps/Merkins/Run

  • 30-34 44/35/14:15
  • 35-40 40/33/14:45
  • 40-45 37/29/15:15
  • 45-50 33/25/15:45
  • 50+ 30/23/16:15

We got done a few minutes early so we did a little circle of pain. Dealers choice. Had to be x15 of a 4 count exercise.

  • Box Cutters
  • American Hammers
  • Chilcutt Peter Parkers
  • Lunges
  • Flutter Kicks
  • Hillbillies
  • Dying Cockroaches
  • Shoulder Taps (yay, got ’em all!)

COT –

Words of Wisdom: Check out Q1.2 – The King and Q1.3 – The Queen. These are the daily discipline of physically training the body and the daily discipline over what is put in the body.

“You can’t out King your Queen.” – Dredd

It is impossible to train or maintain your body to your expectations by only having discipline over one and not the other.

Counterama

Name-o-rama

BOM

Announcements –

Lots of VQs coming up! Don’t miss a workout or you might miss something awesome. Check out the Q schedule to see who is Qing a workout near you and sign up!

Make sure you put June 8th on your calendar! Many of us will be leaving Monterey in mid June and we’re planning some kind of big blowout event. Stay tuned!

Other events coming up are The Murph on Memorial Day, Monday May 27th at Toro Park and the Spartan Race on June 1st.

If you haven’t already, join the conversation on Slack.

Priorities out

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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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Absolutely No B.S.

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20190415
Q: Flea

DISCLAIMER: Given

Warmup: 
10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD)
20 Imperial Walkers
20 Hillbillies
10 Merkins

THE THANG
Always looking for new ways to challenge eachother I came up with the following workout after hearing (joke) complaints from one of my fellow PAX during the Saturday Post.

Using a deck of cards we broke up into two groups of three.
One member drew a card with a workout printed on it (From the “F3 Beat Down Deck”).
They then state a number they believe that they can accomplish.
The other two members can then call B.S. in order and state a higher number (minimum increment of 5)
OR
Each member can claim a pass
HOWEVER
The members that pass must draw a new card from the deck and execute the new workout until the original PAX has completed their set number of workouts.

To help clarify cards: Any distance cards served as a “break” and all PAX executed a run around the soccer field after completing the next workout.

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

MOLESKIN
I came up with this workout without the full set of rules worked out in my head and it worked out fairly well. The competition was great and my muscles are definitely feeling it.

Beach’s Spring Wing Ding Patio Party is coming up. You can message myself or him if you need details.
He also just sent out the following amplifications

“Hello Party People! Forecast for Saturday says 65 degrees, cloudy, 10% precipitation, and 11mph winds. If the forecast happens to turn bad by Saturday I will postpone to a later date. Expecting 22+ people. Parking may be challenging, you may have to walk a few blocks. I apologize in advance and will seek your forgiveness with free beer or a wise-crack at my expense. I’m open for business at 1pm or anytime after. Some ppl are asking if it is okay to bring their kids. Absolutely! I have some board games and nintendo if they need entertainment. If it starts getting chilly, I have a patio heater that looks like it got tortured by wind….because it was. Can’t wait to see y’all !!”


Also, for those that weren’t there Saturday, I took over second F coordinator I will be looking at setting up monthly thing for us all to get together and relax a little, this month will be Beach’s party though, so get there!  
Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

—-27April—-
Love Our Central Coast
https://www.loveourcentralcoast.org/
Q School in San Francisco Area (See e-mail or ask me)
Also there is going to be a BBQ for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)

LEXICON: Word of the day-
BE THE BACON –
An exhoratation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.

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