Tag: Cleveland Rocks

Reach out and touch someone

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4 strong 💪 for a warm beatdown today. The start of a 6 straight Qs before YHC is scheduled to be out of town for about 1 1/2 weeks.

Warmup
Heel raises
Grady Corn
T-Pots

The Thang
Mosey to custom house
Bear Crawl across
Mosey to stairs by water
Partner-up. Partner 1 starts on 200 LBCs while Partner 2 runs the stairs and does 2 absolutions by the water runs back and switches. First team to 200 calls it.
Repeat with 200 Jane Fonda’s and 2 burpees by the water.
Mosey to parking lot
10 mike tysons, 10 curb jumps, 10 mike tysons
Mosey to sea wall
Wall sit 1 min, 1 min plank, wall sit 45 seconds, 45 sec plank
Mosey to start
6 inches
Gas pumps
Freddy Mercurys

Count-o-rama, Name-o-rama

YHC on a kick to encourage PAX to reach out and talk to someone they know, like, love, etc. When they are gone the one thing you wish you could do is just have another conversation with them.

YHC and Q Cleveland Rocks

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The Earth Slowed Down

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An incredible morning on the Monterey Bay. So incredible that 2 pax showed up 2 minutes late and a third ran into us while they were out for a morning run. Ended up 5 strong 💪 for the morning beatdown by the bay.

Warm Up
Heel raises
Grady Corn
Cherry Pickers
10 Merkins (for the MusCLE challenge pionts)

The Thang
Mosey to plaza
10 Merkins
Bear crawl to center of plaza
10 Merkins
Bear crawl to end of plaza
10 Merkins
Mosey to wharf
10 Air pressins, 10 Merkins…. all the way to 1
Mosey to other wharf
10 Merkins
Mosey to sea wall
Wall sit, 1.5 min plank, 20 LBCs, wall sit, 1 min plank, 20 LBCs
Mosey back to start

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Partner Up

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4 strong 💪 this morning.

Warm Up:
Grady Corn
Heel raises
Tea Pots

The Thang:
Run a small lap
Partner up: 100 Burpees. Alternate exercise between partners. When one partner finishes the other begins.
Run small lap
100 squats
Run small lap
100 Groiners
Run small lap
100 Plank Jacks
Run small lap
50 American Hammers
Run small lap
50 Monkey Humpers
Run small lap

YHC and Q Cleveland Rocks

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Keeping me honest

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4 strong 💪 today (well it was actually Monday) for an AMRAP Murph practice.

Warm up:
Heal Raises
Tea Pots
Something else

The thang:
Mosey to jungle gym
AMRAP for 1 minute either pullups, squats or Merkings (or LBCs) or anything you wanted.
Run 0.4 miles
AMRAP again for 2 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Run 0.4 miles
AMRAP again for 1.5 minutes
Return to AO

Count-o-rama
Name-o-rama

YHC and Q Cleveland Rocks


Shout out to Beach for keeping after me to write this BB. I tried to say DarkSide encrypted the first BB I wrote but he did not buy it. Respect to you, Beach.

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581

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5 strong 💪 today for what seemed more like a mid-morning workout than an early morning workout given how bright the sun was shining. Fishing boats were out in full force and we even got to see the off loading of of some of the catch near the end of the workout. YHC did not have much of a plan for the workout which is unusual but it turned out to be ok. So very grateful to be able to do what we did today.

Warm up:
Hillbillies IC
Grady Corn IC
Seal jacks IC (stop after the 2nd as YHC learned it is not a good idea to do seal jacks with a phone in your pocket.)

The thang:
Mosey… mosey to the parking lot. Do 10 jumps over a line and 10 lbc + leg extensions… then 9… 8… first one calls it.
Mosey thru some very old buildings… wall sit.
Mosey past another group doing IC workouts at the Customs House Plaza. Respect gentlemen!
Mosey some more to the wharf. 10 arm raises & 10 mike tysons… 9… 8… first one calls it.
Mosey some more to other wharf. Squats & Al Gores…. 10, 9, 8….
Mosey to sea wall. Wall sits and planks.
Mosey back to start.

COT:
Count-o-rama
Name-o-rama
We filmed some Happy Birthday wishes to our friend GRS….
YHC mentioned episode 581 or the Rich Roll podcast and his ask me anything response to leadership. It was spot on.

YHC and Q Cleveland Rocks

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Merkin Mountain 4/21/21

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Q:Beach

Disclaimer given

7 Pax on a wet (but not raining) morning. Our guest (Ferrari) from F3PugetSound posted again this morning before leaving town.

Warmups: SSH x 40 IC; Mosey to softball field parking lot; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Copperhead Squats x 15 IC; Bat Wings x 15 IC. Cleveland Rocks suddenly became hard of hearing when Q called for Bat Wings.

The Thang:

Merkin Mountain OYO with Incline Merkins & Dips on the bleachers. Bleachers have 15 rows of seats. Start at bottom. First seat=1 Incline Merkin/15 Dips. Second seat=2 Incline Merkins/14 Dips. Continue in this fashion until you reach the top. Start over at the bottom until the 6 finishes. Q called it after half of Pax finished. Completion of all rows = 120 each of Incline Merkins and Dips.

To the softball field. Railroad Tracks around the bases. Stopped at 2nd base for SSH x 30, then continued to 3rd and home plate.

Circle up for Xs & Os until Q calls it.

Round the bases again, stopping at each base for 25 Big Boy Situps + 25 Gas Pumps. Karaoke between bases. OYO. Ran out of time and Q called it half way through. Mosey back to flag.

COT, Counterama, Namerama

Announcements: Murph Challenge on Memorial Day. Concorso Italiano Aug 14 with proceeds going to Jacob’s Heart Children’s Cancer Services, contact Ferrari via email or Slack if you would like to help at this event. Helping out also gains you free admission for the event. The Q sign up sheet has spots that need to be filled. The F3 Cleveland challenge is during the month of May. It’s free. Check Slack and talk to Cleveland Rocks if you wanna participate. We need some Pax to fill 1st F site Q roles. Let us know if you can take this role. If you know of any 3rd F needs, please contact Beach. All Pax are encouraged to join the F3Monterey Slack channel. This is where a lot of our communication happens.

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Going back in time…

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4 strong 💪 journeyed back in time to visit some of California’s oldest buildings.

Warm up:
Cherry Pickers
Tea Pots
Heel raises

The Thang:
History lesson started. “55 historic sites lay along Monterey’s two-mile “Path of History,” providing residents and visitors with a unique, hands-on chance to experience California’s rich heritage.” Today we visited 10 of them.

Run to Royal Presidio Chapel (AKA San Carlos Cathedral) do 10 Mike Tysons
Run to Robert Louis Stevenson House do 10 Mike Tysons, 10 squats
Run to Cooper-Molera Adobe do 10 Mike Tysons, 10 squats, 10 air presses
Run to Larkin House do 10 Mike Tysons, 10 squats, 10 air presses, 10 LBCs
Run to Colton Hall do 10 Mike Tysons, 10 squats, 10 air presses, 10 LBCs, 10 heel raises
Run to Casa Serrano do 50 LBCs
Run to Casa Soberanes do 20 squats
Run to California’s First Theater do 10 army merkins
Run to Pacific House do 10 hello dollies
Run to The Custom House do 10 box jumps
Run back to AO



Name-o-rama, Count-o-rama…

In person school starting for a few of the PAXs 2.0s today. We all hope that goes well after a year + of at home schooling. YHC shared things happen “For you and not to you.”

YHC and Q Cleveland Rocks


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300 yards + 3 FNGs + A Guest from F3PugetSound 4/17/2021

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F3Monterey welcomed Ferrari from F3PugetSound to the gloom. Except Ferrari says that 55 degrees does not qualify as gloom. We had 13 pax post on this Saturday, including 3 FNGs who were EH’d by Dragon.

Q: Beach

Disclaimer: given

Warmups: Sidestraddle Hops x 50 IC; Imperial Walkers x 20-30 IC; Hillbillies x 20-30 IC; Copperhead Squats x 20 IC; Cherry Pickers x 15 IC; Bat Wings x 20 IC. Q asked pax for some good jokes during Bat Wings. Instead, Happy Gates told a bad joke.

The Thang: Line up on goal line. Lunge walk to the 10. Stop to do 1 calf raise and one Absolution. Lunge walk to the 20. 2 calf raises, 2 Absolutions. Rinse and repeat to the opposite goal line with 10 each of calf raises and Absolutions. Early finishers pick up the 6.

Repeat, except this time with Bear Crawls, Mike Tysons, and 4 count LBCs.

Repeat, except this time with Crab Walks, 4 count Squats, and 4 count Air Press (ie. Shoulder Press).

2 Laps around the track of Last Man Sprints f/b Sidestraddle Hops x 35 f/b 1 minute Plank.

COT, Counterama, Namerama. Ferrari offered a 3rd F opportunity to work at the Concorso Italiano car show in August to raise funds to support Jacob’s Heart Children’s Cancer Support Services. Sharkbait reminded us about the upcoming Murph Challenge and the Del Monte Beach Clean-up today. Sharkbait stated the F3 motto.

Break for coffeeteria at Starbucks where Ferrari told us more about the Concorso Italiano and Jacob’s Heart.

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Line in the sand

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We drew a line in the sand today and crossed it a bunch of times. It was cold for an April morning at home, but at the beach it was beautiful. Micro-climates at its best.

Warm Up:
LBCs
Tea Pots
Cherry Pickers

The Thang:
Mosey to a the line in the sand that had a nice F3 logo drawn in it. Though some could not tell it was the F3 logo. Sand art… not my specialty I guess.
Do 15 Rowers, run to other line in the sand, mosey back to pick up the six, cross the other line in the sand together
No do 15 Mike Tysons and run back to the other line in the sand and pick up the six. Repeat for 10 minutes.
Now do same thing but reduce reps to 10. Repeat for 10 minuts.
Again do same thing but reduce reps to 5. Repeat for 10 minutes.

Mosey to the wall for wall sits, planks and mumble chatter.

Count & Name-o-rama

We chatted a bit about Q source.:
King – exercise (to prepare for not just the expected but the unexpected)
Queen – diet (“You can’t out king your queen”)
Jester – The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are that support his King and Queen, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.  

Do you know what your jester is?  Identifying it can help you prepare for the Jester as Preparedness keeps the Jester at bay

YHC and Q: Cleveland Rocks

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Flying EH 4/10/21

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The morning started off with @sharkbait putting a last minute flying EH on FNG (@Maestro) seconds before disclaimer was given.

Q: Beach

Disclaimer Given

Warmup: Sidestraddle Hops x 50 IC; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Cherry Pickers x 10 IC; Bat Wings x 20 IC

The Thang: 7 of Diamonds using corners of end zone and 50 yard line, plank until the 6 completes each exercise: Chilcutt Peter Parkers x 7 each corner; Bobby Hurleys x 14 each corner; LBCs x 21 (4 count) each corner; Squats x 28 each corner; Hand-Release Merkens x 21 each corner; Lunges x 14 (4 count) each corner; Absolutions x 7 each corner.

Circle up: Shoulder Press x 20 IC; Sidestraddle Hops x 35 IC; Big Boy Situps x 25 OYO; Calf Raises x 30 OYO

My bat senses told me that Cleveland Rocks was disappointed that he missed out on Bat Wings in warmups. So the last 2 minutes were delegated to Cleveland Rocks to lead us in Bat Wings IC. 🦇

COT, Counterama, Namerama, Welcome Maestro (FNG), F3 mission stated by Sharkbait, Announcements, Coffeeteria

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