Tag: Cleveland Rocks

Country Music Beatdown: Lovin, Hunting, Fishing everyday

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8 strong at Carmel High today. Welcome FNG Happy Gates.

YHC has been telling everyone he knows about F3 and with so many soft commits it was nice to see one come out today. I have a feeling he will be a regular having said he heard about the group on the Art of Manliness podcast a while back and was interested in joining up a while ago.

Disclaimer Given

Buy me a boat warm up
10 neck rolls / reverse
20x Seal Claps
Shoulder rolls
Windmills
Calf raises
Jump rope

Lovin Hunting Fishing – SSH and burpee with 3 pushups every time Luke Bryan says Lovin Hunting Fishing 

Run to other endzone.

Live like you were dying tim mcgraw 

Something to be proud of
On all 4s.  Reach arm up 10 each side
Shoulder blades together
Then left arm / right leg – out to the side and down 4 count
On belly – left head and arms 

Live like you were dying: LBCs and every time it says “Live like you were dying” do a bobby hurley (5 in a row at the end)

Team up 50 / 50.   Crawl bear 50 and back.  If one team member has to put knee or elbow down (IE not on all 4s) then entire team does 5 burpees – even on the turn around.

Stay in team:  Everyone does Big boy situps  – at top do a thrust up at bottom do a thruster (alabama prom date) while one person from team runs to 30 and back.  4 rounds.

Stay in team:  Absolution (Up plank, low plank, Groiner,, Chilly Jack (plank jack on elbows), back to high plank)   one person runs to 30 and back 2 rounds

Cirlce up again 

IC – Q calling it – 10 Merkins ./ 10 air presses… to 2… but then at end do 10

Not-So Lazy Boys – We only did a few… was not working for the Q

Run football field a few times, Plank until end of time.

YHC and Q = Cleveland Rocks

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The Sky Keeps Changing

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4 strong made it out for what seemed like the first day of winter in the area. Cold and damp with the wind blowing and the sky constantly changing. It reminds me of Chicago.

Disclaimer Given, Mission read.

Warmup:
20 Sun gods
20 Tea Pots
50 Moroccan Night Clubs
50 Seal Jacks
10…Jump Squat Holds (As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc…)
50 LBCs
Plank fest:
Side plank for 30
Dying Cockroach (On back, legs, arms, neck up) for 30
Side plank other side for 30
Regular shoulder plank for 30
Army Pushups for 30
High plank then Pike up and reach for toes (alternate) for 30
Hip dips (elbow plank and drop hip to ground alternate side) for 30
Slow mountain climbers
Fast mountain climbers

The Thang:
Line up on 100 : X reps of the following exercises with 1 person run to the X yard line and back , others pax does the exercise:

50 Mike Tysons, run to 50
75 Groiners (hands off the ground), run tp 75
300 Gorilla Humpers, run to 100
300 Big Boy Sit-ups, run to 100
300 Toe Taps, run to 100

YHC and co-Q, Cleveland Rocks

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Somersaults with a Tea Pot

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So close to have merlot spilled today with the somersaults. YHC was closest as a lot of the PAX wisely chose to modify the exercise.

Disclaimer given

Warmup:
15 little baby arm circles
15 reverse baby arm circles
15 forward arm circles
15 reverse forward arm circles
15 over head arm circles
15 reverse overhead arm circles
15 tea pot right 
15 tea pot left
15 Imperial Walkers
15 hill billies

The Thang:
Partner up… first team to number calls it for everyone

50 Candlestick burpees… (push up / candlestick alternate) while partner double leg hops to 10 and back
100 Merkins & Bear crawl to 10 and back
200 American Hammers & run BACKWARDS  to 10 and back 
300 Squats & somersault to 10 and back
400 plank jacks & lunges to 10 and back
500 LBCs & Crawl Bear to 10 and back
We started on this last one but time ran out: 600 ssh & run to 10 and back 

Count-o-rama, name-o-rama

COT: This text copied from another AOs backblast: “….Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!…” Funny as the topic of plagiarism came up in coffee afterwards.

YHC and Q: Cleveland Rocks

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Reach out

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6 strong posted this morning at Carmel High.

Warm Up
Over head claps
Seal claps
Moroccan night clubs
Half moons
Knee drives
Bird dogs
Single leg hip raise
25 SSH 4 count

The Thang
Side walk and every 20 yards do 25 LBCs
Crab walk and every 20 yards do 10 Floyd Mayweathers
Walk and every 10 yards to 10 sqauts
Crawl bear and every 20 yards to 25 SSH 4 count
Bear crawl and every 20 yards to 10 Mike Tysons
5 Burpees OYO

Homework for Pax: Give a call to someone you have not spoken to in a long time. They are not going to be around forever and one day you will miss that opportunity you could have had to talk to them one last time.

Keeping it short today,

YHC and Q – Cleveland Rocks

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Back in the Saddle

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Covid lock-down was broken today for YHC with a return to the AO.

Great to see the turnout. 11 strong.

Warm Up : 25 SSH. Yup, that was it.

The Thang:
Bear Crawl 100 yards
Walk to 10, do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone….
25 Merkins, crawl bear to 100 yards
Walk to 10, do 10 squats… walk to 20…. you get it
Crab walk to 10, 10 burpees…. walk to 20…. Pax getting tired – stop at the 50.
Walk to 10, 10 Monkey Humpers…. walk to 20….etc. to the 50
Wrap it up with 1 air press / 1 merkin every 5 yards and ending with 10/10.

What can YHC say. It was great to be back and hope the pax enjoyed it.

Burgundy on the call Thursday pointed out that YHC will be the only one of the 5 left in Monterey by the end of the year. It has been very humbling to have known those for the time we have spent together in Monterey. YHC is a bit reserved and had YHC not come out to Carmel High on 12/29/2018 there would have been no time getting to know any of the PAX. The PAX has lifted YHC. And for that, YHC is grateful.

Speaking of 12/29/2018… 609 days ago… Burgundy and YHC started F3 on that day – So let’s take a trip down memory lane:

The backblast from that day:

9 Pax, 3 FNGs, 1 Goal!

The twitter post:

YHC and Q – Cleveland Rocks

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Houghton, Hasselhoff & Cash

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Nothing exciting to say today folks… just the facts:

Disclaimer Given, always.

WarmUp:

All IC: Mountain Man Poopers (shout out to you, Hogs Breath… you are missed,) SSH, 1/2 jack, jumps, IW’s, Gorilla Humpers, Hairy Rockets (sotyHB!)

The Thang:

Squats with Inger Houghton

Till I say stop: Burpees but instead of Merkin do 3 plank jacks
Till I say stop: Jump Rope
Till I say stop: Reverse Crunch
Till I say stop: Mike Tysons

Jump in my Car: Burpee on “Jump into my Car” or “Get Outta my Car” lyrics, else SSH

Plankfest: 3min, rest, 2 min, rest, 1 min

Till I say stop: Run in Place

10 Start Jacks OYO

Till I say stop: Aussie Burpees
3 reps of 5 air presses, 5 merkins
Till I say stop: Gas Pumps

Hurt, Johnny Cash… Al gore on first 4 lines, plank on second 4, repeat every 4 lines.

Name-o-rama, COT

Can’t believe Flea made it out today. Congratulations on the new one!

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More than a Groiner

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Our meeting room got hijacked and let’s just say I am glad the rest of the pax did not log in to the meeting ahead of me.

Other west coast Virtual AOs started up this week and took some of the down range pax from our Saturday virtual AO. While I missed them, I really enjoyed just seeing F3 Monterey PAX on the screen. It was like old times down at Carmel High.

Warm Up:

50 SSH, 30 IW, 50 MNC, 30 Shoulder Taps, 50 Squats

Plank fest: 3 min plank, 30 second rest, 2 min plank, 30 sec. rest, 1 min plank, 1 min. high knees

This is where it was like old times. I wanted to try this out and I think it worked well. Partner up (yes, virtual partner up) and:

Partner 1 Al Gores, Partner 2 runs 20′ away from camera and does 10 Merkins. All pax halts when first group reaches 100 Merkins together.

Repeat again: P1 does Seal Jacks while P2 runs and does 10 mtn. climbers. Halt at 100.

Repeat again: P1 does Sun Gods while P2 Crawl Bears and does 10 Mike Tysons. Halt at 100.

That was it for the partnering up. I think it worked really well. I will do it again next virtual AO that I Q.

Burpees to failure. We knew Sharkbait would be the last on this one!

20 Groiners OYO (paying tribute to the meeting hijackers, if you will.)

We stayed around and chatted a little. Great to catch up with the PAX.

YHC and Q – Cleveland Rocks

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Rockin’ to the beat

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Well… maybe not rockin. I searched for some good 80’s songs to get us thru the hour. I came across a few that were way too motivating (picture really big guys in a gym lifting really big weights) so I obviously couldn’t use those. The ones I chose where classics – and they are ranked on many lists as being the worst songs of the 80s. Now that’s motivation!

The third virtual Monterey beatdown brought out the first east-coaster and all that east coast banter I have heard so much about, too! It was a treat for sure.

Edison’s 2.0s appeared and one completed the entire workout! Props to him! Bill-E-Goat from Phoenix joined in with an awesome chalk wall behind him! And thanks to those from Hanger1 & Quick Silver who have attended all three of Monterey’s virtual beatdowns.

Thank you to everyone that attended today. You are helping make us stronger.

Disclaimer given.

Warmup (All IC)
10 Cherry Pickers (Flea style)
20 IW
30 Moroccan Night Clubs
40 Copper Head Sqauts
50 SSH

The Thang
For the 80s songs we did 5 reps of two exercises adding 5 reps to each for the balance of the song. I thought we’d all finish (at 30 reps each) before the end of the songs but it turned out, to YHCs joy, we got to the end of the songs before the pax reached the 30 reps!

5 LBCs / 5 Shoulder Taps
Song Choice: Ricks Astly “Never Going to Give You Up”

1 min hopping Left / Right

5 Gas Pumps / 5 Hello Dollies
Song Choice: Billy Ocean “Get Outta My Dreams, Get Into My Car”

Tabata style squats. Not an 80’s song but a great workout. Link to Tabata song / squat video Honestly one of my favorite things in life is coming out of the low squat to start another round. What does that say about me?

5 Merkins / 5 Seal Jacks
Song Choice: Men Without Hats “Safety Dance”

1 minute hopping front to back

5 flutter kicks / 5 plank jacks (YHC almost completed this one and was upset when the song ended.)
Song Choice: Nena “99 Luftballoons”

1 minute monkey humpers

Now on to another non-80s song but a favorite of YHCs. Chumbawamba “Tubthumping” Burpee when they are singing “I get knocked down” and SSH otherwise. Honestly it was more brutal this go around than it has ever been before. I think staying in one place adds a new layer of brutality to this F3 thing. YHC likes to run around during his normal Qs.

1 min high / low plank (Or for those on concrete squats, arm raises, etc.)

5 Mountain Climbers / 5 Aussie Burpees
Song Choice: Stacey Q “Two of Hearts”

And to finish it up “Bring Sally Up” push up challenge. YHC impressed by the east coasters vigilance to complete Sally. YHC switched to squats and air presses. I have to check the F3 rule book… if you can’t do it, don’t Q it?

YHC and Q – Cleveland Rocks

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Sha la la la

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It was great to see YHC’s brother pop in to see F3 Monterey in action even if it was just virtually. He’s a big CrossFit guy. YHC got to see him in action a few years back and the camaraderie at his gym, CrossFit Distinction, seemed similar to what we have going here at F3 Monterey. Although families should not keep secrets – I will keep our monthly membership fee a secret to him.

Monterey’s 2nd Virtual workout brought out 10 strong. A big showing from F3 Peninsula’s Quick Silver. Thanks for coming out… hope to see you again next week.

Disclaimer Given

Warmup: All In Cadence… 10 hill billie’s, 10 IW, 10 Cherry Pickers, 50 Moroccan Night Clubs, 15 Gorilla Humpers, 15 Flutter Kicks, 10 Suzanne Somers, 15 Monkey Crunches

The Thang: Individual Medley consisting of Burpees, Merkins, Flutterkick, SSH.

Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30 until you finish 10 sets.

30 Mike Tysons (First one calls)
1 minute high knees
50 Plank Jacks (First one calls)
1 minute SSH
30 groiners (First one calls)
1 minute Aussie burpees
1 minute gas pumps
Air Presses & Merkins 1 to 10 … and then 10 to 1
1 minute high knees

Virtual Name-o-rama, COT (Thanks Flea for taking it.)

YHC & Q – Cleveleand Rocks

PS – Sha la la la… end of Family Ties theme song.

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Buck Rogers in the 25th Century

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Hope everyone is doing well during the shelter-in-place restrictions.

How many of you know the TV show “Buck Rogers in the 25th Century?”

I ventured out yesterday for a short time and I felt like Buck Rogers when he left New Chicago and ventured into old Chicago that was said to be inhabited by mutants.

Interesting how quickly and easily our minds can be persuaded to change. Everyone went from being friendly neighbors to:

OK… on to the workout:

3+ Pax posted to the latest of F3 Monterey’s Shelter-in-place workouts.

Warm Up:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

The Thang:  Run, Run and Run some more.  Try to download Strava or another tracker.

Run 2 miles: setup the app to alert you every ½ mile because at each ½ mile mark you are going to stop and alternate with 10 burpees (at the 1/2 mile) and 10 Bobby Hurley’s (Squat down, slap the ground, jump up like you are taking a jump shot) at the mile.

After the two miles:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Repeat another 2 miles: every ½ mile stop and alternate with 10 burpees and 10 Bobby Hurley’s.

Bonus to those that run on hills and get 200+ feet of total elevation gain.  To really push it try to get 500 feet. 

Cool down:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Cleveland Rocks… Bidi-Biddi-Bidi-Biddi …out!

Oh… and @flea had to get an IV after this workout too:

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