Tag: Cleveland Rocks

10 years and a day

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5 strong 💪 today for a modified version of the first F3 workout done on 1/1/2011. Thanks to OBT for posting it here. YHC felt it, along with the rest of the 43 minutes of the workout, was one of the best beatdowns YHC has Q’d in a while. Thank you to the PAX for showing up today. It was awesome.

Disclaimer given

Run to 100 and back
10 Merkins IC 
Hold Plank
10 Merkins IC
Run to 100 and back

Mosey to visitor bench
10 Knee Ups , switch legs
Mosey to field
Flutter Kick IC
LBC IC
Run to side line and back
SSH IC (Oops… we missed this but did it later)
Squat thrusts – 8 count IC
MTN Climber IC
Run to side line and back
Mosey to goal line
Speed Humpers (60 seconds of Monkey Humpers as fast as possible)

That’s a take off of the first F3 workout, but modified a bit.

Line up on goal line
Run to 100, do 10 Rowers & 10 LBCs… then run to 90 and do 9, …. Etc
Run to 100, do 10 Merkins & 10 second plank…. etc.
Run to 50, do 5 Squats & 5 burpees
Run to 70, do 7 starfish (actual name of exercise unknown) & 7 plank jacks

Count-o-rama, Name-o-rama

YHC & Q Cleveland Rocks

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10/1, 9/2, 8/2… 1/10

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3 strong 💪 this morning in a chilly 37 degree workout by the beach. Great to see our Eugenian friend in town! Great chatter during and after the beat down, too.

Warm Up:
Some crazy neck & hand thingy
Tea Pots
IW
Hill Billie’s

The Thang
10 Merkins / 1 Air Press, then 9 Merkins, 1 Air Press… etc.
10 Bobby Hurlees / 1 Squat….
Jump rope
10 Burpees / 1 SSH….
Jump rope
10 Gas Pumps / 1 Seal Jack
Jump rope
Plank to failure

COT, Count-o-Rama, Name-o-Rama


Announcements: St. Louis F3 3100 burpee challenge in January. Ping for sign up. New Years Day workout. Ping if interested in participating. Looking to do the original 1/1/11 F3 beatdown.

YHC and Q: Cleveland Rocks

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Gloomy

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Disclaimer given
Warmup:
Sun gods
Cherry Pickers
Tea Pot
Grady Corn
Goof balls

The thang:
Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, …. Run to 10, 1 burpee Repeat – Merkins
Repeat  – Absolution (in plank, groiner, then low plank, then chilly jack,
then back up) 
Repeat – LBCs
Repeat – Crawl bear out, run back & SSHs
Repeat – Rowers

Tabata squats

Tubthumping I get knocked down (do Burpee) else do SSH

COT
Welton FNG Sleepy

Stolen from F3 Portland: ‘first seek to understand, then seek to be understood’  The value of adding context and perspective to our understanding allows us to make the right choices.

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Florida

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3 strong 💪 made it out this morning to hear all about the best things Florida has to offer.

Warm Up:
Sun Gods
Tea Pots
Calf Raises
IW
Hill Billies

The Thang:
Mosey
LBCs
Mosey on to wharf
10 Merkins, 10 Seal Jacks, 10 Arm presses… then 9… then 1
10 Squats, 10 second Al Gores… then 9… then 1
Mosey
10 Rowers, 10 LBCs… then 9.. then 4 then time to mosey back to start

Name-o-rama, Count-o-rama.. COT

YHC and Q = Cleveland Rocks

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Bearpees to heaven

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5 strong 💪 made it out to Carmel High this morning.

The Warmup:
Windmills
Cherry Pickers
Moroccan Night Clubs
Grady Corn
SSH
Jump Rope

The Thang:
Bearpees – From endzone bear crawl 4 paces , then 1 burpee.  Add 1 burpee after each 4 pace of crawl bear.  Stop at the 40 (It was not easy)
Run to 25 -10 Gas Pumps, to 50, 10 Gas Pumps, to 25 10 Gas Pumps, to 0, 10 Gas Pumps
Repeat but 10 Merkins
Repeat but 10 squats single count
Repeat but 10 Plank Jacks single count
Repeat but 10 calf raises
Repeat but 10 rowers
Repeat but 10 monkey humpers
Repeat but 10 bobby hurlees
Repeat but 5 Mike Tysons
Bearpees again but only do 1 each 4 paces.
Plank to end.

YHC and Q: Cleveland Rocks

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Mission: Find Psych

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4 strong 💪 accepted the mission this morning to go find our long lost friend Psych.

Warmup:
Sun Gods
Cherry Pickers (thanks Flea for bring this one back)
Squats
Merkins
LBCs

The Thang:
The cycle: 7 squats, 14 merkins, 21 LBCs, plank

Run to sushi restaurant, do cycle
Run to wharf, do cycle
Run to other workout group (san carlos beach), do cycle
Run to aquarium, do cycle + some SSH’s
Run to san carlos beach, do some of the cycle
Run back home OYO & pick up the six

Works of wisdom: Sometimes you have to slow down to speed up.

YHC and Q = Cleveland Rocks

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Hop, Hop, Hop & a Guy From Eugene

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5 strong 💪made it out to Carmel High this morning. The beat down was a little more timid as we mostly stayed in place hopping over (and over and over) our imaginary curbs. It was great to see our friend Burgundy in town from Eugene!

Disclaimer Given

Warmup:
10 sun gods
10 windmills
10 hill billies
10 SSH
10 MTN Climbers

The Thang:
Crawl Bear to 50 and back or modify with bear crawl, crab walk… 

At goal line:  
10 merkins, hop over goal line & back, 9 merkins… go to 1 (Once finished option to hold Plank, Al Gore, or ask the person next to you what number they are on and complete exercise with them)
Repeat with 10 plank jacks 4 count…
Repeat with 10 LBCs 4 count

Run lap around track

Again with with 5 burpees & hopping down to 1
Repeat with 5 bobby hurleys
Repeat with Rowers 

Run lap around track

Again with 10 American hammers & hop down to 1
Repeat with 10 squats

Timer went off. Pax asked “Are we done?” and YHC said yes… done with that but there’s time to for another Crawl Bear to the 50 and back. What fun!

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

Coffee

YHC and Q = Cleveland Rocks

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Fun run to DLI

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4 strong got in some cardio today as tomorrow is the Gobbler Challenge and anticipation is that it is going to be brutal. (Gobbler Challenge is Thursday, 7am, Carmel High, see you there?)

Warm up:
20 Moroccan Night Clubs
20 Imperial Walkers

The thang:
Run to DLI. On the way we mixed in some mountain climbers (IC) and side straddle hops. On the way back we did some crawl bear and bear crawls down a steep hill. All in all we ran about 2.6 miles or so.

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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How do you put 60 into 30?

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YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.

Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!

Disclaimer Given

The “warm-up”
100 Moroccan Night Clubs
100 Imperial Walkers
100 Seal / Overhead claps
50 Copper head squats
50 LBC (4 count) 
50 Fairy jacks
Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down

The thang
Run to 50 
15 Burpees OYO
Run to Other Endzone
15 Burpees OYO
Run to 50 
15 Burpees OYO

Repeat above with 10 Absolutions.  

Count-O-Rama, Name-O-Rama, COT (I think, I was not there)

YHC and co-Q = Cleveland Rocks

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Lots O’ “Morning!” Burpees

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6 strong, including one FNG (welcome Spike!), made it out to the gloom this morning by Del Monte Beach. Little did they know when they woke up that they would start to wish people no longer responded to “Good Morning!”

Warmup:
55 Moroccan Night Clubs
50 Seal/Overhead clap combos
20 windmills broken up by the first “Morning!” reply from a jogger… Sharkbait gave YHC the idea of having the pax do 5 burpees everytime a person walking/jogging by replied to YHC’s “Good Morning!” greeting….
10 Hillbillies

The Thang:
Mosey… about 5 people replied over the mosey to “Morning!” greetings so we did about 25 burpees along the mosey.
At plaza we did 50 SSHs in cadence.
Crawl bear to the other end of the plaza.
50 more SSHs in cadence.
Modified mountain climbers in cadence.
Mosey again… and you guessed it. Lots more “Morning!” burpees.
20 dips along the wall, mosey some more and more “Morning!” burpees.
We ended at the start and did some more SSHs, burpees, and plank to close it out.

It was a fun morning.

YHC and Q, Cleveland Rocks.

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