Tag: Flea

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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ABC, easy as 1,2,3

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03 Feb 2020

Q : Flea

DISCLAIMER: NOT Given…it just hit me as I was writing this.

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copper Head Squats – 20
Pec Fly with Overhead Raise – 20 [Finally found the name!] With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). This is your starting position. Bring your elbows together as if you were performing a pec fly. Once your elbows/fist are touching (midline body), gently lift both arms up and over your head. Reverse this exercise to get back to starting position.

The Thang:

ALPHABET CHALLENGE

Make it as far as you can through the letters of the alphabet:

# – 26 Side Shuttle Hops
A – 26 Mountain Climbers
B – 26 Burpees
C – 26 Lunges in cadence
D – 26 Air Squats
E – 50 Calf raises
F – 26 Merkins
G – 1 Lap Around Field
H – 26 Shoulder Taps
I – 50 2-count Squat Hold Punches
J – 26 4-count Freddie Mercuries
K – 26 WWII Sit-ups
L – 30-count rest
M – 26 Broad Jumps
N – 50 4-count High knees
O – 26 Merkins
P – 26 2-count Apollo Ohno’s
-Speed Skater style side hops
Q – 26 American Hammers
R – 26 Heels to Heaven
S – 1 Lap Around Field
T – 26 Sit Up Punches
U – 26 Hello Dollies
V – 26 Diamond Merkins
W – 26 Step Ups
X – 26 Dips
Y – 26 Derkins
Z – 50 4-count Flutter Kicks

Made it to X – 26 Dips before we had to call it for time

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

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Parking Place Platinum Prius Party

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27 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

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

The Thang:
Black Snake over to Community Center Parking Lot
Black Snake – Like a Last Man Sprint (Indian Run) except the PAX sprinting weaves through the other PAX .

–Once at the parking lot, PAX broke up into groups
1. Merkin Leap Frog (Completed Together)
While one PAX waited in the ready position the other did the allotted merkin(s) then took his position in front while his partner completed the next set. Total quantity of Merkins/PAX was 70.

–Groups then performed one of the two excercises
2. Forward then Backward
10 Merkins
Crab Walk to first parking lot “peninsula” (word we settled on to describe
break between parking sections
Bear Crawl to second parking lot “peninsula”
10 Air Squats
Crawl Bear to first parking lot “peninsula”
Crawl Bear to start
This group finished first both times and performed exercises of choice until second team was complete

3. Squatpocalypse
20 Air Squats -> Run Across Parking Lot and back
REPEATO 5x

–After both groups were complete they took a 30 count rest and switched exercises

4. Ladder Suicides
Upon completion of the second workout teams took a 20 count rest
and promptly executed suicides between lines ascending to the first parking “peninsula” and then descending back down to start.

Black Snake back to Flags
With a few minutes left YHC executed Ring of Fire: Flutter Kicks and 50 LBCs OYO.

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

F3 WODs
Platinum : The rule of treating other men the way they want to be treated.
Prius: A symbolic act of Virtue that does not itself solve a Problem.

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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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2020 – Ready, Set, Go!

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01 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copperhead Squats – 20
Lunges – 20 each leg

The Thang: Icosahedron of Death
The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.

The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.

  1.  8-Count Bodybuilders
  2.  Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. 
  3. Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
  4.  Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
  5. (Partner) Shoulder Taps
  6.  Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
  7.  Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
  8. Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
  9.  Burpees
  10.  Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
  11.  Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
  12.  Flutter Kicks
  13. American Hammer
  14.  Diamonds
  15.  Freddie Mercury
  16.  Mountain Climbers
  17.  Dolly
  18. Calf Raises
  19.  SSH
  20. 400 M Sprint

During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region

1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays.
2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in!
3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!

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

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4

skunks

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5 posted this morning at La Mesa for the last of a series of Cleveland Rocks beatdowns and the last workout of the year. It was in the 40’s with very clear sky. Pax was happy to hear we were not doing any upper body today after Saturday’s beatdown.

Disclaimer given.

20 Cherry Pickers IC, 20 SSH IC,
20 Imperial walkers, 20 Abe Vigodas IC,
100 Moroccan Night Clubs IC

The Thang:

Run to hill, run down & plank waiting for rest of PAX to show up.  First to 25 bobby hurleys. Run back up hill and plank again. Now first to 25 Monkey Humpers. It was a bit dark on the hill so we ran around La Mesa repeating the above with a few Last Man Sprints in the mix.

Count, Name, BOM.

YHC & Q = Cleveland Rocks

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