Tag: Cleveland Rocks

My Bout with Mike Tyson

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Growing up in the 80’s / 90’s we watched Mike Tyson a lot. Pure dominance when he was at the top. His line “Everyone has a plan until they get punched in the mouth” is often misquoted and often appropriate. My plan of Pick up the Six workout did not go as planned but luckily it did not take a punch to the face to figure it out.

My bout with Tyson occurred in Florida when I was a member of a gym (don’t tell F3 Nation!.. and it was only for a few months.) For a brief period of time Tyson was working out there and after a session in the weight room he came out to the basketball court to play a game. I was on the sideline watching when the ball went out of bounds where I was. I grabbed the ball and threw it to none other than Iron Mike.

The idea of today’s beatdown was to complete every exercise at the same time. If you completed your reps you were to continue with the exercise until the six completed it as well.

10 Burpees OYO Pick up the Six (“PUTS”)
10 Burpees OYO PUTS
20 heal touches 4 count OYO PUTS
20 heal touches 4 count OYO PUTS
1 lap – turn around and PUTS
1 lap – turn around and PUTS
25 SSH 4 count OYO PUTS
25 SSH 4 count  OYO PUTS
10 gas pumps OYO PUTS
10 gas pumps OYO PUTS
Run to back of school by curbs behind theatre – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Jumps over curbs – 4 count – call # – PUTS
10 Mike Tyson’s OYO PUTS
10 Mike Tyson’s OYO PUTS
Run back to bottom of the hill behind the school PUTS
20 Monkey Humpers OYO PUTS
20 Monkey Humpers OYO PUTS
Against wall 6 decline merkins OYO PUTS
1 lap – PUTS
1 lap – PUTS
10 Burpees OYO PUTS
10 Burpees OYO PUTS
Line up on Goal line, 20 yard Crawl Bear, 60 yard Craw Bear, 20 yard Crawl Bear
Some misc. SSH, Planks to finish it off.

The PUTS workout didn’t seem to go as well as I wanted. I am Q next week – I will improve.

YHC & Q = Cleveland Rocks

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To Mr. Falconeer, with love, sally

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13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!

Disclaimer given.

Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)

The Thang:

On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps
PAX “20 burpees?”
YHC “yes – potential to do 80”
PAX, who are better at math than I am ” that’s 160 burpees”
YHC “Oh yeah, you are right… exercise!”
…a few PAX may have done 160!

50 seconds of beat down: LBCs amrap for 50 seconds, rest.

Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.

Gas pumps amrap for 50 seconds, rest.

Heal touches amrap for 50 seconds, rest.

Elbow plank dips amrap for 50 seconds, rest.

“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.

Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.

Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.

Count-a-rama, Name-a-rama (Welcome FNG Buffet), BOM

At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)

YHC and Q = Cleveland Rocks

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With Sunshine in The City Near The Painted Ladies

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YHC had the honor of Q’ing for 5 pax in The City yesterday morning in the shadow of the Painted Ladies.

Disclaimer Given

Warm-up: Armies, cherry pickers, SSH, sun gods, all IC

The Thang: Mosey to the hill that you see above in the pic.

Start at top of the hill. Run to bottom and do 5 High Plank / Low Plank (Mahktar N’Diayes). Now run back up hill backwards and do 1 crowd pleaser. Repeat sequence adding 1 crowd pleaser each time. First one to 10 crowd pleasers calls it.

Start at the bottom of the hill. Bear crawl up the hill and do 5 squats. Crawl bear back down the hill and do 1 LBC. Repeat, adding 1 LBC until 1 pax member calls it after doing 10 LBCs.

Mosey around park doing last man sprints returning to the workout starting place. Most of the pax are runners and they set an aggressive pace for the last man sprinting. Add hills in the mix and YHC was in trouble.

Still some time on the clock and YHC didn’t want to let these city slickers down.

1 arm raise then 1 merkin, adding 1 of each until you reach 10 and then hold Al Gore until all have finished. YHC didn’t want to bring politics into the mix, but all that came to mind was to hold an Al Gore.

Still a little bit of time and the Pax said “Wow – no burpees in the workout.” So we had to do 10 burpees OYO. But time ran out and most only got in 2 or 3.

Count – o – rama

Name – o – rama (apologies to FNG toto. Is it too obvious to call someone from Kansas Toto? Toto does love dogs. But he also competed in a Funky Jesus contest (and got 2nd place!) YHC thought of so many better names after the workout…. YHC needs to think faster on his feet!

COT

Keep it up @sunshine. This AO is awesome and it is going to grow.

YHC and Q = Cleveland Rocks

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Stairway to Heaven or Ladder to Hell?

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26 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Abe Vigoda – 20
Imperial Walker -20
Sun god – 10 IC – Sides,Front,OHD

The Thang:

Light Pole Suicides/SQUATPOCALYPSE
Run to the first light pole, do 5 squats, run back to start
Run to the second light pole, do 10 squats, run back to start
Run to the third light pole, 15 squats, run back to start
etc.

Made it to seven light poles, for a total of 140 squats

Light Pole Ladders
Execute Merkins, LBC’s, Flutter Kicks, Plank Jacks in the following method

Run to first light pole, do 2 reps of each (DO NOT RUN BACK TO START)
Run to second light pole, do 4 reps of each (DO NOT RUN BACK TO START)
Run to third light pole, do 6 reps of each (DO NOT RUN BACK TO START)
etc.

Went up to 12 reps of each exercise and worked our way back down, returning to start

Ladders
Execute 10, 9, 8, 7, 6…etc. of given exercises

Front Lunge (1/side for time)
Freddie Mercury
Burpee
Gas Pump

Got to about 8

Moleskin: Announcements in Newsletter

Ended with Number-O-Rama, Name-O-Rama, COT

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Deck of Four

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17 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Prisoner Squats – 20
Pec Fly with Overhead Raise – 25
Karaoke Acoss Field, Frankenstein back

The Thang:

Deck of Death

Make it as far as you can through the Workout Deck.
2-10 = Number + 10 reps; J = 21; Q = 22; K = 23; A = 25
Hearts – Mtn Climbers
Spades – Squats
Clubs – Flutter Kicks
Diamonds – Merkins

Note: Joker = 10 burpees
If three cards of the same suit came up in a row. Then instead of performing exercise, do 15 Alligator Merkins

Made it to 12 cards left and conducted a total of – 26 Dips before we had to call it for time

Total reps performed
140 Mtn Climbers
158 Squats
203 Flutter Kicks
187 Merkins
20 burpees
15 Alligator Merkins

Moleskin: Announcements in Newsletter

Q1.0 Get Right
The Pursuit Of Proper Personal Alignment

“A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast-moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it—return it to its upright position—before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica —the passengers that he is charged to bring safely to the far bank—will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.

An unfit man is a slave to his lack of self-control”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria

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Jack Donkey

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12 strong, including 2 FNGs, make it out to Carmel High today and it was fun.

Disclaimer Given

We jumped right into and only paused for a few sips of water.

Run a lap. Circle up, 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Low (elbow) Plank Jacks, 10 Smurf Jacks

Run 2 laps, last man sprints with the last man doing 5 SSH before they catch up.

Line up on goal line, run to 30, 5 Mtn Climbers, run back to goal line and do 1 burpee. Increase burpees by 1. First person calls it.

Last man plank sprint – Line up shoulder to shoulder. Everyone holds plank. First person runs to end of plank line and planks. Do this from goal line to the 50.

Do the same on the way back to the goal line but PAX is doing SSHs.

Line up on goal line, bear crawl to 15, do 5 squats, crawl bear (shout out to Dirty Jobs) back to goal line and do 1 LBC. Repeat increasing LBC by one. First person to 10 LBCs calls it.

Circle up, on your own: 1 arm raise, 1 merkin. Repeat to 10/10. Then hold al gore. Question from FNG DRP … “That’s it, just an arm raise, no jumping or anything?” Oh the zeal of the FNGs… you have to admire it! Pick up the 6 at the end.

Name-o-rama, BOM, Coffeeteria

YHC and Q = Cleveland Rocks

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Don’t sweat the small things

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8 strong posted today at Carmel High. The AT&T golf tournament is in full swing (ha!) and YHCs call out to visitors on twitter bought out 0 FNGs. Too bad for them as they missed a great one today. These HIMS really pushed hard today for a beatdown like no other. YHC was super proud of the effort today.

YHC drove to the workout with a lot on his mind but did not share it with the Pax during the workout. YHC doesn’t know why. With the passing of F3 Noonan, a few of YHCs family members over the years, and YHCs 2.0 friend last January he was thinking of sharing words of wisdom of not sweating the small things (as YHC often does.) YHC will first try to take the advice himself and then at a workout down the road, if YHC has mastered it, share it then.

Disclaimer Given.

Warm up: Some Armies IC, SSH IC, then some Batwings IC.

YHC decided to do a little foreshadowing with 10 x modified Absolution IC. Modified Absolution being a combination of a merkin, Mahktar N’Diayes and a Chilly Jack. (Turns out we did the absolution wrong – should have been a groiner instead of a markin.)

Run 1 last man sprint lap.

The thang 1: Line up on goal line, run to 30 and do 5 Mahktar N’Diayes. Run back to goal line for 1 Crowd Pleaser (1 merkin + 1 groiner.) Repeat the run & Mahktar N’Diayes and add 1 crowd pleaser each cycle until the first person has completed 10 crowd pleasers.

The thang 2: Repeat the above but with 5 lemon squeazies and 1-10 burpees.

Run 1 lap last man spring.

The thang 3: Repeat again but with 5 left side zombie crunches, 5 LBCS, and 5 right side zombie crunches and on the goal line 1-10 gorilla humpers. Mumble chatter started up on this one so I guess the pax thought it was toooooo easy.

The thang 4: Repeat again but with 5 gas pumps (thanks Flea!) and 1-10… you guessed it… Absolutions.

We had a minute left so we did 30 SSHs IC.

YHC thought it was one of the one of the top beatdowns he had come up with in some time.

YHC and Q = Cleveland Rocks

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LDP

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8 plus one 2.0 came out this morning to Carmel High. 2 FNGs! Welcome Mr. Brady and Craw Daddy.

After Flea tagging an F3 nations failure blog post last week YHC read a few of the Leadership Development Process (LDP) blog posts on f3nation.com. Failure is a key part of it all. So the first half of this beatdown was all about failure and the second all about bringing the Pax together.

Disclaimer given.

Warm up: run a lap. Californication arrived late and missed the lap… let’s do another lap. No more late comers which disappointed YHC cause YHC knew what was coming and would rather have run more laps.

Armies, Moroccan night clubs, cherry pickers, Peter Parker’s all IC.

The thing:

Pax does all these together, in cadence, all the way to failure. Once you can’t do it any more you start running sideline to sideline encouraging the rest of the pax to keep going. To failures included: plank jacks, monkey jumpers, SSHs, LBCs, and finally plank.

Mosey to hill where we will do Bobby Hurlees at the top and Monkey Humpers at the bottom, as a group. Run backwards up the hill to Feel the Bern. Start at 5 and increase reps by 5 each time. First person to hit count calls it and entire PAX runs together.

Finally a little fun with a double elimination ping pong tourney. While 2 pax play each other rest of Pax does burpees, then SSHs and finally Al Gores for the final point. Congratulations to Burgundy who came out on top this week.

count, name o Rama, BOM

YHC and Q Cleveland Rocks

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Game of failure

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8 strong and two 2.0s posted today at Carmel High. YHC & Q Cleveland Rocks came up with a few games to rally (trick) the PAX into working out harder. Some of the games went off successfully, others failed. YHC promises to recover from this failure and keep moving forward as this is F3 and F3 is not a destination but a process to keep being better every day.

We started 1 minute late (failure)

The Warm Up: Armies, Armies Fast, Armies Faster (IC), Cherry Pickers (IC), Imperial Walkers (IC), Copper Head Squats (IC), Overhead presses (IC), Crab (IC) SSH while YHC grabs items from van that he forgot to bring (failure)

Game One: Pax splits into teams. Two pax pulls while bear crawling a third who is on moving pads holding a rope. At 20 yard line stop, 20 monkey humpers for the pullers and 20 merkins for the person being pulled. Fourth pax is jumping rope (failure as one rope was way too small for adults) while the three pax return. Game called in middle of second round as it just was not working (failure.)

Game Two: YHC left chalk in the car for the next game (failure). Mosey to YHC’s minivan (Failure that YHC has a minivan? YHC doesn’t think so as minivans are awesome!) Mosey to ping pong table for a single elimination tourney.

While two pax play best of 3 points other pax do:
* During point 1: Burpees
* During point 2: Side Straddle Hops
* During point 3: Al Gores

I won’t tell you who won but I will say YHC was very happy with the results. Final game went down to the third point and Burgundy (respect) went in for the kill with a huge windup shot that missed YHC’s side of the table.

Mosey to track. The night before YHC looked up ‘Best F3 workout ever’ and this came up:

5 burpees, run 1/8th mile.
5 burpees, 10 merkins, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, hold plank 1 min, run…

We finished it off with some last man sprints and finished on time.

Great COT / BOM prose from Psych.

YHC and Q: Cleveland Rocks

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Some variation is the spice in life

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11 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
Morrocan Nightclubs – 10

The Thang:
Starfish
Starfish workout consists of a home base at the center where a workout out is conducted with 5 workouts at the corners and an additional one for a point. (Reference to F3 Starfish model). Exercises can be conducted in any order.

At Home Base 25 LBC’s are conducted
1st 30 Gorilla Humpers
2nd 50 Squats
3rd 50 Dips and Step-Ups
4th 30 Hydraulic Squats
5th 25 8-count bodybuilders

Upon completion of the 5th exercise and 25 LBCs PAX were instructed to execute a lap
-REPEATO-

Jack Webb
YHC ended the starfish workout a little early and conducted a little Jack Webb
1 Merkin – 4 Air Presses
2 Merkins – 8 Air Presses
3 Merkins – 12 Air Presses
4 Merkins – 16 Air Presses
5 Merkins – 20 Air Presses
4 Merkins – 16 Air Presses
3 Merkins – 12 Air Presses
2 Merkins – 8 Air Presses
1 Merkin – 4 Air Presses

Last Man Sprints – 2 for time

During the COT YHC discussed how the fear of rejection shouldn’t be a barrier to do anything in life and quoted a TED talk he had watched.

…I found that people who really change the world, who change the way we live and the way we think, are the people who were met with initial and often violent rejections. People like Martin Luther King, Jr., like Mahatma Gandhi, Nelson Mandela, or even Jesus Christ. These people did not let rejection define them. They let their own reaction after rejection define themselves. And they embraced rejection. …When you get rejected in life, when you are facing the next obstacle or next failure, consider the possibilities. Don’t run. If you just embrace them, they might become your gifts as well. –What I learned from 100 days of rejection

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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