Tag: Cleveland Rocks

Growing

Leave a comment

8 on a Monday. Awesome. These 8 were challenged to attend all workouts in the Month of March.

Welcome FNGs Shaffer & Grappler.

Warm Up
20 SSH IC
15 Merkins IC
Windmills IC

The Thang
Mosey then Bear Crawl

Pax does squats while 1 at a time 1 pax runs to X and does 10 Merkins

Partner up. One pax runs, other exercises. First team calls it: 100 leg presses, 200 hello dollies, 300 LBCs

Mosey to sea wall – wall sites & mike tysons
Mosey back

There’s more time… what to do: Air squats & Al gore,
arm raises & merkins
SSHs to close it out

YHC and Q Cleveland Rocks

TClap |
1

SLT

Leave a comment

5 strong 💪 this morning at Carmel High. Great discussions at coffeeteria to create a SLT to grow F3 Monterey.

It was not gloomy but the field was cold and damp. Gloves quickly soaked up the water to freeze the fingers.

Congratulations to Potato Chip for accepting and completing the challenge to attend every F3 Monterey workout in February. Prize is on it’s way!

Disclaimer given

Warm Up
50 moroccan night clubs
20 Hill Billies
20 cherry pickers
25 Calf raises
Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats.
20 Hello Dolly

The Thang
Run lap
Burpees – 1 pax runs to 40, rest of pax do burpees … do until all pax have run… repeat if needed.

Bunny hop & at 10 do 10 Groiner, High plank, low plank, low plank jack, back to high plank jack…. Reduce by 1 every 10 yards

Pair up – 1 partner crab walkds o 5 planks while partner crab walks to 10 & planks, first pax goes to 15… repeat for 100 yards

Run to 50… 10 bobby hurleys…. All the way to 1 every 50 yards

Run to 50… 10 rowers …. All the way to 1 every 50 yards

8 minutes left and we did LBCs, Squats fast and slow, Lunges, planks and Mie Tysons.

YHC and Q Cleveland Rocks

TClap |
2

Blurry

Leave a comment

I swung most of this one from the hip this morning so hopefully the below is accurate.

Warm up:
Grady Corn
Moroccan Night Clubs
Calf Raises
Tea Pots
SSH

The Thang
Line up on goal line. Crawl Bear to other goal line. Any pax that takes a knee and entire PAX does 5 burpees. First one to goal line calls it. No one wanted to do burpees and DPR crushed the Crawl Bears to call it.

Mosey to north end of school.

Jump over curbs x10, 10 LBCs (4 count) and reduce by 1 each time.

Mosey to middle of school

5 dips each row of amphitheater going down

going back up – 5 mike tysons & 5 decline merkins

Mosey back to north side of school

10 hops over curb & 10 rowers, reduce by 1

Mosey back to field, bear crawls again & 5 burpees for any knee for PAX. We did one set of burpees before DPR again crushed the crawl bears to call it.

6 mins left. 1 min of LBCs, 1 min of cherry pickers, a little rest and 3 minutes of plank to wrap it up.

YHC and Q Cleveland Rocks

Welcome FNG Detective.

TClap |
2

Not so gloomy

Leave a comment

4 strong 💪 for the beat down today. Weather was perfect once we started moving. About 99.999% of the country seems to be below freezing and without any power right now. A bit of this beatdown came courtesy of Kobayashi’s back blast from his visit a few years back. Only two remaining members of the Pax are qualifying for the February ‘tide pod challenge’ to post at all the beatdowns in February and Q twice. 4 more posts left in the month. Can they make it?

Warm up
Grady Corn
Shoulder Taps
Heal Raises
Sun Gods
SSH
Cherry Pickers

The Thang
Mosey to parking lot.
10 LBCs and bear crawl to do 10 rowers. Walk back, repeat reducing 1 each time. First person to 1 calls it for the pax.

Mosey… we did a little parkour at the boat ramp and then stopped for some Squats & Al Gores (in cadence.)

Mosey some more to wharf sea wall for some hand stands against the wall and planks. Then some wall sits and more planks.

A few minutes left and we strolled down the beach.

YHC and Q: Cleveland Rocks

TClap |
0

On the tipping point

Leave a comment

Challenge went out to the PAX to go to every beatdown in Feb. We have 3 still on track for that. We are hoping to grow F3 Monterey and I think we are on the tipping point. I have to give a presentation to a group which could easily double or triple our turnout. Trying hard to give it away and this could be the thing that reaches a lot more people.

Disclaimer given

Warmup:
Grady Corn
Tea Pots
Cherry Pickers
Wind Mills
Calf Raises
Grady Corn again

The Thang:
Line up on 100 – bunny hop – every 10 yards to 5 mike tysons….

Cleveland Rocks Burpees – SSH and when it says Cleveland Rocks do a Burpee (41` ish)

100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six (or catch up to 6)
75 yard dash then 75 mountain climbers
50 yard dash then 50 LBCs
25 yard dash then 25 Merkins,

Cat’s in the Cradle – Jump ‘over curb’ , and then hold al gore for: “ And the cat’s in the cradle and the silver spoon Little boy blue and the man in the moon “When you coming home, dad?” “I don’t know when” But we’ll get together then You know we’ll have a good time then”

Run to 25/ 50/ 25 /100 & back… 5 Groiner, high plank, low plank plank jack back to high plank

Bodies Hit the Floor – Merkin for each Number (1234123) and donkey kick for each body hit the floor

Run to 25, do 50 mtn climbers, run to 50… 75… 100 and that’s a wrap.

This was one of the hardest beatdowns I have Q’d in a while.

COT

YHC and Q Cleveland Rocks



TClap |
0

Destiny

Leave a comment

Another beautiful day on the Monterey peninsula. Blue skies, sun coming up over the valley. The morning started with 3 and ended with 4 as Sharkbait did a flying headlock on a guy working out alone on the field. Welcome FNG G.S.R. It seemed to be destiny.

Disclaimer given

Warmup:
50 SSH
20 Tea pots
50 SSH
25 Moroccan Night Clubs

The Thing:
Mosey to hill
Crawl Bear Up hill & Bear crawl down
On track – split into 2 teams – run opposite ways – when pass other direction do 4 burpees – do this for 4 laps
Mosey to goal line
Bunny hop to 10 – do 10 merkins / 10 rowers… bunny hop to 20… reduce by 1
Repeat run – do squats this time
Repeat goal line – mtn climbers & lbcs
Plank to close it out

COT

YHC and Q Cleveland Rocks

TClap |
0

Moon over Monterey

Leave a comment

When the pax started to mosey we were all in awe when we saw the moon literally over Monterey. It was beautiful.

After a big storm passed overnight dropping its atmospheric river on us the gloom was actually quite amazing.

Disclaimer Given

Sun Gods
Jump Rope
Tea Pots
Jump Rope
IW
Jump Rope

Mosey Wharf
10 merkins / 20 air press… repeat minus 1 rep
Mosey – stop in front of camera for 10 Monkey Humpers
Mosey Courtyard
10 burpees / 10 SSH minus repeat minus 1 rep
Mosey Parking Lot
10 squats / hold for 10 seconds repeat minus 1 rep / 1 second
Mosey Beach
10 LBCs  / 10 Windshield wipers repeat minus 1 rep
Mosey back to start

YHC & Q Cleveland Rocks

TClap |
0

High Tide

Leave a comment

It was very windy and chilly this morning. The rain held off for the workout but we almost got washed away doing our wall sits as the tide rolled in quickly. YHC barely climbed up the sea wall while Sharkbait ran up beach.

Disclaimer given

Warmups
Jump Rope
Moroccan Night Clubs
T Pots
Hillbillies
Windshield wipers
Tried to do kickers but YHC muscle cramped so we stopped.

The Thang
Mosey 
25 squats – bear crawl – 25 squats
20 merkins – crab walk – 20 merkins
15 burpees – walk – 15 burpees
10 mtn climbers (4 count) walk – 10 mtn climbers
5 mike tysons –  crawl bear – 5 mike tysons
Mosey around Old Fishermans Wharf then over to main wharf for some wall sits on the beach. Tide came in and we moved the wall sits to the out house!

Mosey back to start.

COT,

YHC and Q Cleveland Rocks

TClap |
1

Monday Repeat

Leave a comment

6 strong 💪 (one FNG) this morning at Bash at the Beach AO. Weather (again) was far from gloomy as we are in the middle of an odd winter heat wave.

Disclaimer Given

Warm up
25x Grady Corn
20 IW
20 HB
25x Squats
10x T pots (each side)
25x SSH

The thang
Mosey… 
Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins.
10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s. 

Mosey to wharf – 10 squats, hold AL Gore for 10,… repeat all the way to 1

Mosey to beach – 60 sec wall sit, 60 sec low plank
45 sec wall sit, 45 sec low plank

Mosey on beach to start

FNG like the SSH’s the most, so we finished off beatdown with 2 minutes of SSH

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

Welcome FNG Johnny Bench

YHC and Q: Cleveland Rocks

TClap |
0

Sit, Plank, Relax, Repeat

Leave a comment

3 strong 💪 this morning at Bash at the Beach AO. Weather was far from gloomy as we are in the middle of an odd winter heat wave.

Dislaimer Given

Warm up
25x Grady Corn
25x Squats
25x SSH
10x T pots (each side)

The thang
Mosey… 
Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins.
10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s. 

Mosey to beach – 60 sec wall sit, 60 sec low plank
45 sec wall sit, 45 sec low plank
30 sec wall sit, 30 sec low plank
15 sec wall sit, 15 sec low plank

Mosey on beach to start

10 merkins, 20 air presses…. reduce by 1 Merkin and 2 air presses all the way to 1
10 LBCs, 20 American Hammers… reduce by 1 LBC and 2 AH’s all the way to 1

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

YHC and Q: Cleveland Rocks

TClap |
0