Tag: Flea

Shelter-in-Pain

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06 May 2020

Q Flea          

—-Warm – Up—-
Imperial Walkers – 20 IC
Hill Billie’s – 20 IC
Cooper Head Squat – 20 IC
Abe Vigoda – 20 IC
Cherry Pickers – 20 IC

—-The Thang—-
So for this one, you’ll need an interval timer. You can either use your own or click the link (already built).
http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest)
               -> 45 sec rest between sets
Total Duration 41:35

Side Straddle Hops 
Burpees 
Merkins 
Side Plank 
Side Plank – Other Side 
Mountain Climbers 
High Knees 
LBC’s
Air Squats 
Jump Lunges

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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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Full Body of Pain

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13 Apr 2020

Q : Flea

DISCLAIMER: OYO

WARMUP
-SSH 50
-Cherry Pickers – 20 IC
-Abe Vigoda – 20 IC
-Imperial Walker -20 IC
-Mosey lap around your house/field or block (your choice)The Thang
————————————–
Ab round: The Bruce Lee
————————————–
-American hammer (4 ct–20 reps)
-Flutter kicks (4 ct–20 reps)
-LBCs (4 ct–20 reps)
-Heel touches(4 ct–20 reps)
-Freddie Mercuries (4 ct – 20 reps)
-Crunchy frog (30 reps)
         Done in cadence, in a V-like sitting position, first wrap your legs with
your arms. Quickly open yourself up by moving your arms out to your
sides and extending your legs out in front of you. Bring them back in.
Repeato.

–Sprint around your house/Field/Block
————————————–
Leg round: The Conor McGregor
————————————–
-Squat (50 ct)
-Lunge (40ct, per leg)
-Over-coupon/obstacle side hops (50 ct)
-Long Jumps (30 ct)
-Apollo Ohno (50 CT)
Speed Skater style side hops.

–Sprint around your house/Field/Block
————————————–
Arm round: The Muhammad Ali
————————————–
-Burpees(15 ct)
-Carolina Drydock (30 ct)
-Merkins (20ct)
-Overhead Air Press (50 ct)
-Single leg Tricep dip (20 ct – ea leg)

–Sprint around your house/Field/Block

If you have more than 5 minutes left repeat your favorite portion. If you have less than 5 minutes do a mosey lap around the block/field to cool down.  

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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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Strength in Numbers

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30 Mar 2020

Q : Flea

DISCLAIMER: OYO

1st things 1st, donate blood if you can, just do it! The lack of oxygen during a workout is good for you and the need for healthy blood is high! On March 17th it was reported that nearly 2,700 Red Cross blood drives have been canceled in the U.S. Even though the Coronavirus rages, regular accidents and illnesses still occur. It’s up to us HIMs to help!

WARMUP
50 – Side Straddle Hops
25 – Imperial Walkers (4-count)
straight into 25 – Hillbillies (4-count)
Sun God – 10 count: SIDES, FRONT, OVHD
20 – Cherry Pickers

This last one has been bothering me for a while so below is how to correctly perform cherry pickers
https://www.youtube.com/watch?v=79GmsFI9LKk

NOTE: Cleveland Rocks pointed out the Prison Cherry Pickers video, haha!
https://youtu.be/VQDWif29j5o

Maybe we need distinguishing names. I vote Schoolyard Cherry Pickers and Prison Cherry Pickers, who’s with me!

The Thang – LETTER CHALLENGE
Spell your Birth Name, F3 Name, and if time permits City of Residence. If you still have time…spell something else!
A – 25 Mountain Climbers
B – 20 Burpees
C – 30 4-count Lunges
D – 30 Air Squats
E – 50 Calf raises
F – 30 Merkins
G – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
I – 50 2-count Squat Hold Punches
– From the squat position punch across your body, each side is 1 rep
J – 30 4-count Freddie Mercuries
K – 25 WWII Sit-ups
L – 30-count rest
M – 25 Broad Jumps
N – 40 4-count High knees
O – 30 Merkins
P – 25 2-count Apollo Ohno’s
        -Speed Skater style side hops
Q – 30 4-count American Hammers
R – 30 Heels to Heaven
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
– Conduct a normal sit-up, but punch on each side at the top of the push-up
U – 30 Hello Dollies
V – 30 Diamond Merkins
W – 1 min Wall Sit
X – 50 Air Presses
Y – 1 min Plank
Z – 50 4-count Flutter Kicks (edited) 

Moleskin: E-mail coming Soon!

COT: Hopefully you were able to get through at least your names today.

So why did we do it? Why did we spell out our names (birth and F3) in workout form? Impact. If you were able to, why did you spell out your city of residence, either in Monterey or home state (I never specified)? Impact.

The simple fact is we are High Impact Men (HIM). We are “Disrupter(s) who [are] Committed to making forcible contact to strong effect.” We are not alone in this locally, nationally, or globally. Saturday we had a group of people from all over the state and country who are dedicated to making each other and their community better in the best way they know how to. Today, while you were spelling out your name and how F3 defines you, so was at least one other person. I never specified city, because each of us brings something different to the table with our experiences and life-story. Each of us is part of a bigger body, don’t let rough times make you forget that! Aye!
————————————–
For those who need a little break, here’s another uplifting video I highly recommend. The video is John Krasinski’s new YouTube video series “Some Good News”. It’s awesome and hysterical.
https://www.youtube.com/watch?v=F5pgG1M_h_U

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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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Running in the Rain

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16 Mar 2020

Q : Flea

DISCLAIMER: Given

Got ready early today, had a plan, was ready to go with my phone in hand as a timer. Got in my car went out of the garage….Rain. Alright…new plan.

Warmup

SSH – 50
Abe Vigoda – 20 IC
Sun god – 10 IC
Imperial Walker -10 IC
Hillbillies -20 IC

During the workout was trying to come up with a new plan and finally had an idea for the playground!

Was just about to execute when “Same as Yours” said we should just run for 40 minutes—I liked it and rapidly changed plans.

The Thang:
40 min run and tour of the neighborhood.
Took several different loops including the hill, which winded me today! Got to just about every corner of the community this time, enjoyed the unifying rainstorm and stepped in many puddles!

Moleskin: Stay tuned. Expect the monthly 2nd F to be cancelled. Stay Safe out there.

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

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Daylight Savings DORAs

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Shortest Backblast…ever

09 Mar 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Cherry Pickers – 20
Sun god – 10 IC
Imperial Walker -20
Hillbillies -20

The Thang:
Partner DORAs
100 – 4 Count Lunge Thrusters
200 – Merkins
300 – Squats
400 – WWII Situps

Moleskin: Announcements in Newsletter

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

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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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