Tag: Cleveland Rocks

Jenny from the block

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4 strong 💪 today for a glorious beatdown led by YHC. We all pondered why Jenny is back with Ben… actually, no, that’s not true. That didn’t even cross anyone’s mind this morning.

Disclaimer given

Warm Up:
IW
Hillbillies
Cherry Pickers
Heel Raises

The Thang:
Crawl Bear to the bay over the sand
10 BBS
10 Merkins
10 Squats
Bear crawl back

That was fun.

Now repeat exercise and run the block 5 times (ok, it was a parking lot.. but if I didn’t call it a block the title to this post would make absolutely no sense.)

Mosey… SSHs as we wait out DPRs calf cramp

Squats & Al Gores 10,9,8….10

Mosey to sea wall (shuffle really after those squats…)

Wall sits and Planks

Mosey to start for a perfect 6 minutes of mary.

Name-o-rama, Count-o-rama

YHC and Q: Cleveland Rocks



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You wear only an apron at the cheese shop?

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10 strong 💪 this morning at Carmel High. Weather was fantastic. A cool 55 degrees and foggy. Basically like every summer morning here in Carmel.

It was great to see Natty downrange from F3 Knoxville join us and come to coffeteria, too. Also great to see Bru Ha Ha (MIA since July 2020), whom YHC mistook for his younger brother Jagger. Sorry Bru Ha Ha!

Disclaimer given

Warm Up:
10 Michael Phelps
50 SSH
100 Grady Corn (yes! we made it to 100! Only a few moans from the pax. The batwing king loved the grady corns.)
20 Cherry Pickers
10 heel raises

The Thang:
On Track…
For 2 laps:
2 merkins, Run ¼ track, 4 merkins, run ¼ track, 6 merkins, run ¼ track 8 merkins for 4 laps. If first at ¼ mark do 2x exercise, if you are 2nd, do 1.5x exercise. If last, skip exercise and keep running. Sorry for the complex math!

Repeat: Burpees, Absolution, Situps

Great to watch Beach and Natty duke it out on the last 1/4 mile run. Natty took it.

Line up on goal line. Crawl bear 50, run back, crawl bear 25, run back. YHC thought that would take longer than it did so lets Crawl Bear to the 100 and run back.

Still time…

Freddy Mercury’s, Rosalitas, 6 inches….

Announcements:
* Contact Beach SOON! about F3 Shirt order… 10% discount and free shipping
* Contact Sharkbait about F3 Monterey custom shirt order
* RSVP to YHC if you are coming to Dinner at YHC house. Pizza, etc. Priorities will be in town and joining us.

Count-o-rama, Name-o-rama

YHC and Q: Cleveland Rocks

Doesn’t get much better than this…
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Mushrooms

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Another day in paradise. I am not sure what the temperature was. Same as most summer mornings. Overcast and beautiful.

Beatdown was similar to a beatdown from a month ago except substituting Burpees for Big Boy Sit-ups. Not too original but YHC promised a no-run beatdown.

Disclaimer given

Warm Up
Sun Gods (Yup, that was it)

The Thang
3 Big Boy Sit-ups, then Imperial Walkers for 1 minute
3 Big Boy Sit-ups, then Freddy Mercurys for 1 minute
3 Big Boy Sit-ups, then Heel Raises for 1 minute
3 Big Boy Sit-ups, then American Hammers for 1 minute
3 Big Boy Sit-ups, then Hill Billies for 1 minute
3 Big Boy Sit-ups, then LBCs for 1 minute
3 Big Boy Sit-ups, then Plank Jacks for 1 minute
3 Big Boy Sit-ups, then Grady Corn for 1 minute
3 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute
3 Big Boy Sit-ups, then Absolution for 1 minute
3 Big Boy Sit-ups, then Gas Pumps for 1 minute
3 Big Boy Sit-ups, then Merkins for 1 minute
3 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute
3 Big Boy Sit-ups, then Rosalitas for 1 minute
3 Big Boy Sit-ups, then Mike Tysons for 1 minute
3 Big Boy Sit-ups, then Arm Circles for 1 minute
3 Big Boy Sit-ups, then Rowers for 1 minute
3 Big Boy Sit-ups, then Groiners for 1 minute
3 Big Boy Sit-ups, then Mtn Climbers for 1 minute
3 Big Boy Sit-ups, then 6 Inches for 1 minute
3 Big Boy Sit-ups, then SSH for 1 minute
3 Big Boy Sit-ups, then Shoulder Taps for 1 minute
3 Big Boy Sit-ups, then Squats for 1 minute
3 Big Boy Sit-ups, then Air Presses for 1 minute
3 Big Boy Sit-ups, then High Knees (thanks GRS) for 1 minute
3 Big Boy Sit-ups, then Jane Fondas for 1 minute
3 Big Boy Sit-ups, then LBC with a Gas Pump for 1 minute
3 Big Boy Sit-ups, then Lunges for 1 minute
3 Big Boy Sit-ups, then Plank for 1 minute

Count-o-rama, Name-o-rama & 3 for Coffee!

YHC and Q = Cleveland Rocks

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I’m really big

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9 strong 💪 today for a modified F3 Chattanooga “Burph.” The snooze button was very poplar today as we started off with 5 and ended with 9. Weather was Monterey perfect – cool, overcast, foggy in the upper atmosphere (aka clouds) and a sprinkle of wetness as one ran.

Disclaimer Given

Warm Up
Michael Phelps
Grady Corn
T Pots

The Thang
To the track:
10 burpees
20 merkins
30 squats
Run lap… do for a total of 6 rounds & then pick up 6

Goal Line – bear crawl to 100….

Back to the track:
5 burpees
10 merkins
15 squats
Run lap… repeat 1 more time.

Circle up… 50 imperial walkers and some arm holds to end it.

Announcements: Closing down F3Monterey Slack workspace and moving to the nations Slack workspace. We have an F3Monterey channel on that page. Sign up here: https://f3nation.com/slack/

Signups for Concorso Italiano volunteer. See links in Slack channel to sign up or talk to Beach.

Save the date: September 4th for the 4 year F3 Monterey anniversary BBQ and other events. Events still being worked on.

YHC and Q = Cleveland Rocks

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A run and a skip

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5 strong 💪 this morning. Weather was very foggy and temperature in the 50s. A nice change for YHC who just spent a week on the east coast with some 90% humidity days.

Warm up
Michael Phelps
Cherry Pickers
Heal Raises
Air Presses

The Thang
Mosey… we ventured thru a street (and a forest!) that we had yet to explore as a pax.
10 Merkins at various stops along the way.
Feel the Bern up the hill
Mosey back to sea wall for some wall sits and planks
Grab two stones…. see who could skip their stones the furthest in the bay
Mosey back to start for some Gas Pumps and Rosalitas

Count-o-rama, Name-o-rama

YHC and Q: Cleveland Rocks

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Runnin’ the block

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A super foggy morning. Just they way we like it here in Monterey.

10 strong 💪 including 4 FNGs. Welcome The Don, Hazard, Seafood and Seco.

Disclaimer given

Warmup:
Hillbillies
Heel Raises
SSH
Air Presses
LBCs

The Thang:

Monkey suicides: 5 Monkey Humpers, Run to 10, 5 monkey humpers… run back, 5 MH, run to 20, 5 MH… etc.
Merkin suicids:  same as MH but with 5 merkins

Choice:  3 laps around school (~1.45 miles) or 1 lap long way (~1.35 miles)

Rower suicides: same but 5 rowers

Six mins of mary
6 inches
Gas pumps
LBCs
American Hammers

Announcements: Ferrari and concourse italiano volunteering

YHC and Q Cleveland Rocks

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Everything has consequences

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8 strong 💪 this morning. Weather was like a beautiful winter day in South Florida. Sunny. Slight warm breeze with some cool patches here and there. Great to have Dilbert joins us downrange from Gold Rush!

Disclaimer Given

Warm up:
Moroccan night clubs
Heel Raises
Air Presses
LBCs

The Thang:
Mosey to the beach Circle drawn in the sand for F3 Monterey’s first every Crab Walk and Bear Crawl racing!

2 pax line up on opposite ends of the circle and go in same direction. Race ends when one Pax taps the other. We did a 5 lap maximum for the race but we never got there. Some great racing from the pax. Every pax got in a race, or maybe two doing:

  • Crab Walks
  • Bear Crawls

While the 2 pax were racing the other pax watched and did: Hillbillies, SSH, Imperial Walkers, Grady Corn

Mosey closer to sea wall.

Partner up, first team calls: One partner does absolutions (calls it at 100) and the other partner runs to wahrf wall and does 2 burpees & returns to take over the absolutions.

Mosey to fish market.
10 hand release merkins oyo
10 gas pumps (4 count) oyo (Pax loved the feel of the sharp rocks on thier backs.)

Mosey… there’s a bit of time left… let’s do some small box jumps… and more box jumps…

Mosey to sea wall for some wall Sits / plank:
1 min wall sit, 1 min plank
45 sec wall sit, 45 sec plank
30 sec wall sit, 30 sec plank

Mosey back to AO for some 6 inches and gas pumps (and for those going slow we called them EV pumps.)

Count-o-rama, Name-o-rama

Consequences: YHC did not do a great job with the words of wisdom… neither at the COT or here… but here it is again: Everything we do has consequences.

YHC and Q: Cleveland Rocks

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Brain pain

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4 strong 💪 this morning (June 14th). Great to see Burgundy getting back in the saddle today. We missed him. There ain’t no gloom here in Monterey right now. The weather is unbelievable. Clear skies, sunny, simply beautiful. YHC has no idea why people would rather be working out inside a box.

Warm up:
Grady corn
heel raises

The Thang:
Mosey to jungle gym set
1 pax hangs from pull up bar, 1 pax does merkins, 1 pax does big boy situps, 1 pax runs
when running pax returns rotate
complete 2 circuits
Mosey to baseball bleachers and run the stairs
Mosey to denis the menace park
slide down the slide
Wheel of merkins: 3 pax on spin go round thing and other pax spins them. THIS DID NOT GO OVER WELL and caused major brain pain so we stopped this.
Mosey to beach
Wall sits, & planks
Mosey back for some 6 minutes of mary (6 inches, gas pumps & freddy mercurys.)

YHC and Q Cleveland Rocks

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Turning up the heat

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9 strong 💪 today for a hot morning workout. Sun was out, weather was warm. We are just not used to that here.
Welcome FNG Tiller!

Disclaimer given

Warm Up
75 Grady Corn
15 Heel Raises
25 Morocoan night clubs
10…Jump Squat Holds.. then 9… then 8
10 Tea Pots
50 LBCs

The Thang
Mosey to other end of field
Bring sally up
Mosey
Tabata squats
Mosey to other end:
Option Bear crawl to 50, do 30 burpees, bear crawl to end zone or run around school  & Plank at goal line or pick up the 6
Team up
Partner A does Feet out and ups while partner B runs to 20 and does 2 burpees… first team to 100 ups calls it
Partner A does Big Boy Situps while partner B runs to 20 and does 2 burpees… first team to 200 burpee calls it
Partner A does SSH while partner B runs to 20 and does 2 burpees… first team to 300 SSH calls it
Repeat run around school or bear crawls…

YHC and Q Cleveland Rocks

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Doing it the french laundry way

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7 strong 💪 this morning. Light, bright and airy. Just like a nice house.

Warm Up
Sun Gods (Yup, that was it)

The Thang
3 burpees, then Imperial Walkers for 1 minute
3 burpees, then Freddy Mercurys for 1 minute
3 burpees, then Heel Raises for 1 minute
3 burpees, then American Hammers for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then LBCs for 1 minute
3 burpees, then Plank Jacks for 1 minute
3 burpees, then Grady Corn for 1 minute
3 burpees, then Big Boy Situps for 1 minute
3 burpees, then Moroccan Night Clubs for 1 minute
3 burpees, then Absolution for 1 minute
3 burpees, then Gas Pumps for 1 minute
3 burpees, then Merkins for 1 minute
3 burpees, then Floyd Mayweathers for 1 minute
3 burpees, then Rosalitas for 1 minute
3 burpees, then Mike Tysons for 1 minute
3 burpees, then Arm Circles for 1 minute
3 burpees, then Rowers for 1 minute
3 burpees, then Groiners for 1 minute
3 burpees, then Mtn Climbers for 1 minute
3 burpees, then 6 Inches for 1 minute
3 burpees, then SSH for 1 minute
3 burpees, then Shoulder Taps for 1 minute
3 burpees, then Squats for 1 minute
3 burpees, then Hill Billies for 1 minute
3 burpees, then Air Presses for 1 minute
3 burpees, then High Knees (thanks GRS) for 1 minute
3 burpees, then Jane Fondas for 1 minute
3 burpees, then LBC with a Gas Pump for 1 minute
3 burpees, then Plank for 1 minute

Mosey to pier for wall sits and plank. Mosey back to start.

We were all curious… what’s the deal with French Laundry? No one knows.

YHC and Q Cleveland Rocks

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