Tag: Cleveland Rocks

SIMPLICITY to HONOR LAZARUS (F3 Memphis)

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5 strong 💪 to honor Lazarus from F3 Memphis. We never met him and yet what happened towards the end of the beatdown was like he was with us.

Warm Up
Michael Phelps IC
Arm Circles IC

The Thang
We did this in a parking lot exactly how it was described by Gus from F3 Memphis. A parking lot with lines between two grass islands. Called Point A and Point B.

At Point A 1 burpee. Bear Crawl to Point B. 2 burpees. Return via Bear Crawl to Point A and add a burpee. Escalate to 15 then deescalate to 1.

A great beatdown and one that we will do again.

We had Smiley stop by at the end of our beat down. He was a maintenance worker for the City of Monterey who used to wave or briefly chat with us as he was checking out the parking lot and beach area in the early mornings. 76 years old and he just retired. A Vietnam war veteran with 3 tours. He shared words of wisdom with us. “Tomorrow is never guaranteed.”

Here’s to you Lazarus.

YHC and Q: Cleveland Rocks

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Perfect Morning

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10 strong 💪 at Carmel High this morning. I swear someone has turned up the humidity in the area to a level I have not ever felt here in these parts. Great to see GRS back to join us after his IronMan training but it will be short lived as he’s off again in a little to train for more. Stone Colds M was on the track exercising. We picked up on of her exercises and I think it will become a regulars exercise in YHC’s routine.

Disclaimer given

Warm Up:
Good Mornings
Grady Corn
IW
Jump Rope – keep jumping rope until Stone Cold arrives. Who would have guessed that he decided to stop and take off both his shoes and put them back on… slowly… as if he knew we were waiting for him.

The Thang

Goal line – team up
Person 1 – Rosalitas / Rowers
Person 2 – bunny hop to 15, 3 merkins, run back
First team to 100 Ros/Row calls itRepeat – Plank Jacks 4 count / Bunny hop & 3 squats
First to 100 calls it

Run Lap

Repeat – SSH (4 count) / Bunny hop & Mike Tysons
First to 200 calls it

Run Lap

Repeat – Absolutions / Run to 15 & 5 LBCs 4 count
First to 100 calls it

Run Lap

Repeat – Burpees / Run to 15 & 5 hill billies 4 count
First to 100 calls it

To bleachers:
10 dips, run to goal line, do the Stone Cold M move, run to bars – 10 aussie merkins

6 mins mary

Name & Count-o-rama


YHC and Q Cleveland Rocks

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Burgundy is a color

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5 strong 💪 today at the beach. Great to see Burgundy back at it.

WARM UP:
10 heel raises
SSH
Run in place, knees up for 4, butt kickers for 4
SSH
10 heel raises

THE THANG:

Mosey to fish market
20 merkins OYO
10 Squat down, on toes twice, back up
20 merkins oyo

Mosey to sea wall
Draw line in sand
5 – 2 ssh, 2 burpees (hands down on jump)
Other line
5 – Crab position.  But down, then up & touch hand to opposite toe, repeat other toe, then down
First to 6 calls it (draw line in sand to keep track)

5 Low plank, knees down, back up
Other line
5 Rosalitas for 2, then 1 rower, then 2 rosalitas

First to 6 calls it

Mosey back to AO strat

8 mins of mary:
2 rounds of…. with a run in between:
15 gas pumps
10 Freddy Mercury’s
20 LBCs

YHC and Q: Cleveland Rocks

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Leadership… gettin’ it

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A few of us had the opportunity to volunteer at a car show this weekend. YHC interacted with a person there that had authority, but did not show great leadership. This person could have been a far more effective leader if they decided to share the mission of what they were doing instead of berate YHC for doing something YHC thought was beneficial to the cause. Had this person described the why they would have had much more effective leadership across the team.

4 strong 💪 this morning for another beatdown which YHC borrowed from another persons mustard seed blast.

Disclaimer given

Warm Up:
IW IC
GRADY Corn IC
Moroccan Night Clubs IC

The Thang
Mosey to Plaza
Plank Crawl on park bench and 50 LBCs (4 count)
15 SSH IC
20 Box Jumps and 30 Dips on park bench
10 burpees OYO
15 Derkins on park bench and 30 American Hammers
15 SSH IC
30 lunges and 30 Flutter Kicks
10 burpees OYO
30 Step-ups knee lifts and 30 Bench Mountain Climbers
15 SSH IC

Mosey to wharf. Do some merkins & squats.

Mosey to sea wall. Do some wall sits and planks.

Mosey back to AO start.

Count & Name-o-rama

YHC & Q Cleveland Rocks

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Morning BMMRS

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Off the books beatdown today at the beach. In honor of Car week we did a BMMRS workout.

Disclaimer Given

Warm Up
Grady Corn IC
Cherry Picker Front / Back & Side to Side IC
Heel Raises
SSH

The Thang
Mosey… every time we see someone and say “Hi” if they respond (verbally, a wave, a nod) we do:
2 Burpees
2 Merkins
2 Mtn. Climbers
2 Rowers
2 Squats

Most people says Hello back. When we came across 2 people, if they both replied Hi, we doubled the BMMRS.

We made it back with 1 minute to go and did some Gas Pumps IC.

YHC and Q: Cleveland Rocks

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C’arrrrrr week

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A love hate relationship with locals for Car week on the peninsula. We were lucky in that Worthington out of Seattle was DR for the show and posted with us. Said he’d been coming to the show for years. F3 Monterey has been around for years, too. Just sayin’….

6 strong 💪 today. Humidity still a little high for us norther Californians not used to it.

Disclaimer Given

Warm Up:

IW IC

Hillbillies IC

Freddy Mercurys IC

The Thang

Mosey to Plaza… stole this one right from a prior Mustard seed blast! Thanks!

The Super 21 Cycle.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Situps.  3 Merkins to 3 Big Boy Situps, etc., etc., etc.  But wait there is a twist….after each completed set of #1 though #5 PAX will complete 21 Imperial Walkers.  Bear Crawl to 1st base.  After each completed set of #6 through #10 PAX will complete 21 Mountain Climbers.  Bear Crawl to 2nd base.  After each completed set of # 11 through #15, PAX will complete 21 Monkey Humpers.  Bear crawl to 3rd base.  After each completed set of #16 through #20 PAX will complete 21 Prisoner Squats.  Bear Crawl to Homeplate and PAX will complete the final set of #21 Merkins to #21 Big Boys then finish strong with 21 Burpees.

Honestly we didn’t do the last 16-20. We did a count down from 5 to 1. But we still did the 21 burpees.

Mosey to wharf for a little sight seeing for our visiting friend.

Squats & Al Gores IC

Mosey to sea wall for wall sits & plank. Time running out. Back to start for Name and Count O Rama

YHC and Q Cleveland Rocks

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You can pick your friends

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Great foggy morning today. 8 strong 💪 gathered at Carmel High this morning. Ferrari joined us again DR from Seattle and brought his grand son (FNG) who we named Money.

Disclaimer Given

Warm Up… no, we did not warm up.

The Thang
Run a lap
10 SSH, then run 1/2 lap, 10 SSH or wait for the six to arrive, then 1/2 lap and wait for six while you do SSHs
Repeat for Merkins, Rowers, Burpees and I think some other things but I don’t remember what.
Run to back of school
Elevators for 1 Mike Tyson, 1 Jump Squat & 1 hop over curb… go up to 6 and back
Run to amphitheatre
10 dips, deescalate each row
at bottom Calf Raises deescalate each row
Run around – stairs, etc.
Run back to start for 6 mins of mary

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Heel Raises, that was easy

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4 strong 💪 today at “Bash at the Beach.” We were all missing our old friend Priorities who stopped in over the weekend and made things feel back to normal again.

Disclaimer Given

Warm Up
IW IC
Hillbillies IC
Cherry Pickers IC
Heel Raises IC (Pupusa “That was easy”)
YHC to Sharkbait “Sounds like we will be doing more heel raises today”


The Thang
Mosey to parking lot
1 air press, run to first line, 1 merkin, run back… add one line and 1 rep
At 10 do rowers back down to 1
Mosey to plaza
20 heel raises each step. Pupusa “Is this because of what I said?”
Mosey to wharf
Tabata squats
Mosey back to AO start for some Gas Pumps, LBCs & Plank

Count-o-rama, Name-o-rama… words of wisdom from Ted Lasso via perhaps Walt Whitman “Be curious, not judgmental”

YHC and Q: Cleveland Rocks

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Jelly beans

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13 strong 💪today at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.

Disclaimer Given

Warm Up:

Michael Phelps
Grady Corn
T Pots
Heel Raises
Modified SSH
Modified Squats

The Thang

Line up side line.   Everyone gets jelly bean.
Eat 1 JB and do 15 burpees here, at both hash lines, and at side line
Eat 2 JB and do 10

* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.

Run (partial) lap back 

Repeat for absolutions… 

Repeat for Gorilla Humper

Repeat for Sumo Squats 

6 mins of Mary:

Gas Pumps slow then fast
LBCs
6 inches

SSH for the last 45 seconds.

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Real Housewives of Atlanta

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4 strong 💪 this morning. YHC arrived at the AO early but stayed in his car because of the cold. Then when YHC got out of the car it was actually warmer outside of the car than inside. That’s taking microclimates to the extreme.

Disclaimer Given

Warm Up
Grady Corn
Imperial Walkers
Hill Billies
Heel raises

The Thang
Bear Crawl to the water
Mosey to sea wall
Line drawn in the sand… Lung to line, 10 burpees, mosey back… repeat less 1. First person calls it.
Mosey to boat dock
Box Jumps & Merkins… which Sharkbait pointed out was not much different from the burpees we just did.
Mosey to sea wall
Wall sits and planks
Mosey… then crab walk to start (where the birds were watching us with intrigue)
5 mins of mary… gas pumps, LBCs…
Moroccan Night Clubs

Count-o-rama, Name-o-rama

YHC and Q Cleveland Rocks

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