Tag: Flea

Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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Hindenburg BLIMP(s)

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20190930
Q: Flea

DISCLAIMER: Given

Warmup: 
Sun Gods – 10 IC 
Weed Pickers – 20 IC
4 count Calf Raises -20 IC
Copperhead Squats – 20 IC

THE THANG

B.L.I.M.P.S. Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats

Do 10 Burpees on each corner of a field, mosey between corners
20 Lunges ( 10 each leg) each corner
30 Imperial Walkers (15 each leg) each corner
40 Merkins each corner
50 Plank Jacks each corner

Ran out of time to do S

After each round, the first person to arrive back at the flag picked the exercise to wait for the six.

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

MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
e-mail to follow!

LEXICON: Word of the day- 
COFFETERIA – Post-Workout gathering of the PAX for mutual mockery, lying and coffee-drinking.

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TAKE II – 43 Feet CHALLENGE – WEEK 3 OF IPC

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20190921
Q: Flea

Pax:  Psyc, Sharkbait, Clevland Rocks, Burgundy

DISCLAIMER: Given

Warmup: 
Sun Gods – x10 IC (Sides, Overhead, In front)
Straight into Morrocan Nightclubs – 20x IC
Imperial Walkers – 25x
Copperhead Squats – 25x


THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
This was the second time doing it, I expected a few more people to show up and add to the challenge.

Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Gass pumps

Lather, Rinse and Repeat for a “43” minutes.

Had a few minutes left and decided to take a lap with Clevland Rocks while some of the other PAX cleaned up the coupons and I grabbed mine at the end.

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

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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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Iron Pax Challenge: Killer “B”s

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Q: Hogs Breath
Pax:  Cleveland Rocks, Flea, Sharkbait

*Let’s not forget that we started 3 mins late waiting on Flea……

DISCLAIMER: Given
Warmup: 
Side Straddle Hops – x20 IC
Imperial Walkers -x25IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers –x10IC

THE THANG
This was the first of the Monterey F3 Iron Pax Challenge workouts.

Total of 5 times rounds;


Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs [jump lunge] / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Broad Jump 10 yards
10 Burpees / 10 Bonnie Blairs / 10 Big Boi sit-ups
Bear Crawl 30 yards back to the starting line

Rinse and Repeat 5 rounds for time.

Monterey Split times!

Words of Wisdom

“Iron rusts from disuse. Water loses its purity from stagnation….even so inaction saps the vigor of the mind”

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

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Blocks and Pickles

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DISCLAIMER: Given

Warmup: 
Big Arm Rolls IC, Cherry Pickers IC, Australian Snow Angels IC, LBCs (brick on stomach optional) IC, Sit Ups with Brick IC

THE THANG

Carry brick to other end zone.

Burkee (Tabada – 20 secs on, 10 rest, push hard repeat for 4 mins)

Curls (Tabada 4 mins)

Run a lap

Berkins (Tabada 4 mins)

Lionking (Tabada 4 mins)

Carry brick to wall.

Block a dock (Tabada 4 mins)

Pickle Grinder (Tabada 4mins)

Go back to warm up area.

Mtn. Climbers (Tabada 4 mins)

2 laps last man sprints

Side straddle hops to finish it off.

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Mount Suribachi

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DISCLAIMER: Given

Warmup: 
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Copperhead Squats – x10 IC
Annie’s – x10 IC

THE THANG

-Mosey to the bottom of the La Mesa hill.

-Performed “failure to launch” which is performing a slow squat to a countdown from 10. Upon reaching one all pax “launch” by jumping into the air. We performed this until the first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was around rep 6 or 7…..

-Indian Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged kettlebells. We began a modified Indian run, the pax in the rear would carry the kettlebell and sprint up to the front of the line, once the pax got to the front he passed the kettlebell back amongst the line. The last pax then sprinted to the front….

Begining our run of Mt. Suribachi

At the top of the hill in true Suribachi fashion, we circled the flags and performed several shoulder exercises.

  • 8-count body-builders 10 OYO
  • 4-count Raise the Roof [Air Presses] 20 IC
  • Ranger Merkins 10 IC
  • Caronlina Dry Docks 10 IC

Mosey back down the hill.

Did a few Baby Birds, to loosen up the shoulders.

Rinse and repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!

Passing the torch…er the coupon

Once we reached the top, we couldn’t neglect our legs!

  • Air Drama (squat to a calf raise, back to a squat) x 20 OYO
  • Alternating lunges 20 IC

Words of Wisdom

“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck

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

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45 Minutes and Barely Time to Breathe (Revisited)

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20190819
Q: Flea

DISCLAIMER: Given

Warmup: 
For 3:30
20 Copperhead Squats, 20 SSH, 20 Imperial Walkers (10 FWD/BWD) Sun Gods

THE THANG

Felt like revisiting this workout with F3. It’s become a little bit of a go-to workout when I miss a day. Workouts were determined by Deck of Cards.

Timer used: https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US

14 reps of 1 min workout and 20 sec rest
1 min rest
Another 14 reps of 1 min workout and 20 sec rest.

Deck was reshuffled by accident, so I’m not completely sure of the cards we used…there were definitely ALOT of Merkins.

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

MOLESKIN
Words of Wisdom: “We’re preparing for something, we just don’t know what yet” -Priorities (or something like that)

LEXICON: Word of the day-
GROW RUCK – The combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.

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Pure Running

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DISCLAIMER: Given

Q: Flea

WARMUP

SSH – 20 IC
Daisy Pickers – 20 IC
Imperial Walkers – 20IC
Hillbillies – 20IC
Lunges for Distance Forward and Backward to Return to the flagpole

THE THANG

Today’s workout was entirely run-based with increasing distances and difficulty.

1 lap around the field
1 lap around the block
-20-sec recovery
1 lap around the block with La Mesa Hill
-1 min plank
-30-sec recovery
1 lap around two blocks
– 1 min plank
– 1 min LBCs
– 1 min Gas Pumps

MOLESKIN

Upcoming Dates
24 August 
F3 Birthday Bash

05 October
Tough Mudder (Link to info at bottom)

F3 WOD

BELIEF SYSTEM – 

The conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.

Tough Mudder:
https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600

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Dora said “Bear Crawl”

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20190805
Q: Hogs Breath

Pax:  Sharkbait, Burgundy, Flea

DISCLAIMER: Given

Warmup: 

SSH – 35 IC
Abe Viogadas – 20 IC
Hairy Rockets – 25 IC
Arm Circles – fwd / overhead – x10 IC
Mountain Man Poopers – 10 IC

THE THANG

Since all of the pax that posted today were not at Saturday’s workout, I figured I’d give a taste of sprints!

-Doracides – We began with a partnered suicide run, as one pax would begin a [partnered] set of 100 Merkins, 200 LBC, and 300 Squats. As the pax finished his suicide run, he would pick up the count.

– Bear Crawl Ring of Fire – Combines exercises we have all come to love/hate! We formed a bear crawl circle around the shovel flag. Moving in a clockwise direction we began to bear crawling in a circle. When Q called the first Pax completed 10 merkins while other Pax plank; then next pax in line completed 10 merkins while other pax plank. Once all the pax had completed the merkins we began bear crawling again. Rinse and repeat for 3 rounds!!!!

-Black Jack – From Exicon – Circuit  Start on the sideline of the soccer field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 We didn’t quite make it through the entire BLACK JACK! Q called it at 6:42 am.

– 3 Minutes of Mary!!!
-LBC x 20 IC
-Rosilitas x 15
-Leg raise x 10
-Plank Jacks x 15

Words of Wisdom

“I can’t always control the wind, but I can control my sail!” – Ricky Skaggs

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria (served tailgate style!)

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