Started the morning of fresh with some bonus hill runs to get the adrenaline flowing SSH – 20 IC Sun gods – 10 IC (FWD/BACK) (SIDES/OVHEAD/FRONT) Transitioned immediately into Morrocan Night clubs – 20 IC
Ran down the La Mesa Hill Merkins – 20 IC LBC – 20 IC Ran up the La Mesa Hill
THE THANG
As per the flea gold standard, today was circuit-based, after the warmup we came back and utilized the complex timer app (link at bottom) each workout lasted one-minute with ten exercises back-to-back for a ten-minute set
1 min squat 1 min side squat 1 min low plank hold 1 min burpees 1 min SSD 1 min mountain climbers 1min leg raises 1 min Freddie Mercuries 1 min high knees 1 min gas pumps
2 Laps around Field REPEATO 2x
Moleskin
Upcoming Dates 24 August F3 Birthday Bash
05 October Tough Mudder (Link to info at bottom)
Messing with templates, kind of like this one and may stick with it.
F3 WOD
DAFFODIL – The people-group each person was born to Serve.
Warmup: SSH – 40 IC Imperial Walkers – 30 IC Daisy Pickers – 20 IC Merkins – 10
THE THANG We didn’t do a July 4th Holiday workout so I wanted to makeup for that! It was great to have Toolbelt from down range!
FIRST WORKOUT (MERICA!) One person ran a lap around the field while the other two performed the excercise! 50 – Merkins 50 – El Captains (in place) 50 – Rosalitas 50 – Imperial Walkers (4-count) 50 – Carolina Dry Docks 50 – Arm Circles
REPEATO – 2X
SECOND WORKOUT Mosied to the playground and performed a rotating set
Step-ups LBC’s Aussie Merkins – 30, performed as counter
REPEATO – 2X
Mosied back to flag and finished with 1min of plank for time
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria
MOLESKIN Tough Mudder Some Sort of 2nd F to come QuickSilver planning eventually
LEXICON: Word of the day- DOWN RANGE– Out of town and unavailable to participate in a Workout or other Event. Abbr: DR.
11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.
1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.
1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.
Back to the other endzone with Crawl Bears and Bears and Blocks.
1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.
1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.
Return the coupons.
Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.
Count-o-rama
Name-o-rama
For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
Finish with 26 Imperial Walkers, 20 Hillbillies, 20 Overhead/Front Claps, Plank to end of time.
Ended with Number-O-Rama, Name-O-Rama, COT
MOLESKIN Tough Mudder Some Sort of 2nd F to come QuickSilver planning eventually
LEXICON: Word of the day- KNOCKER UPPER – A brother who takes the responsibility of waking up his fellow pax in time to post. This practice was a legitimate profession before alarm clocks were reliable.
Warmup: Arm Circles – fwd, back, overhead – x10 IC
Abe Vigoda – 15 IC
Side Straddle Hops -25 IC Mountain Man Poopers -10 IC
Mosey to
the pier and back to the starting area, about a 400 meter mosey.
THE THANG
“Normandy”
-Partnered;
one partner began Inch-worming toward the water, the other partner began a
round of 10 squats, 10 Merkins, and 10 LBC. Once the second pax completed the round
they sprinted to relieve the inch-wormer. Pax traded spots and continued the rounds
of merkins’, squats, LBC / Inchworm until one of the pax got their hands wet in
the ocean. Both pax would then mosey back to the staging area.
Pax repeated
the movement with lunges, and then bearcrawls.
Q then
retrieved a smartphone and speaker from his car and all pax began “F3 Aerobics”
“Flower” by Moby, aka “Bring Sally Up” Pax performed plank in
the up and down positions to the lyrics of “bring Sally UP….bring Sally DOWN”
“Baba O’Reilly” by The Who. Pax performed a continuous set of
Imperial Walkers to the tempo of the music. The last 45 seconds Pax moved to
SSH in increasing tempo
“Tubthumping” by Chubbawamba. Pax performed SSH until the lyrics
“I get knocked down” where pax would perform a burpee
“Get Low” by DJ Snake. Pax would perfom squats to the lyrics “Get
low, low, low, low…ba da da dah da”
Finished up
with 15 Gas pumps, 15 Hello Dolly’s and 12 Merkins!!
Words of
Wisdom
When we
look in a mirror, our image stares back at us.
“Reflect
upon you present blessings
of which there are many.
Not on your
past misfortunes,
Of which all men have some…”
Charles Dickens
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
Warmup: Abe Vigodas/Don Quixote – 15 IC Imperial Walkers – 20 IC SSH -25 IC Hillbillies – 30 IC
THE THANG On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!
Great Clips [5:36 PM] I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor
So we did a little 4 corners with the Beat Down deck and some special moseys. Basic Rules: Draw a card, Do 10 reps at each corner.
Card #1 – Calf Raise (4 -count) Straightaways – Sprint End Zone – Bear Crawl
Card #2 – Merkin Straightaways – Sprint End Zone – Bear Crawl
Card #3 – Smurf Jack Straightaways – Backward Run End Zone – Karaoke
Card #4 – Alternating Side Squat (Each Side) Straightaways – Backward Run End Zone – Karaoke
Card #5 – Bulgarian Split Squat/Pistols Straightaways – Backward Run End Zone – Karaoke
Card #6 – Tricep Dip Straightaways – Run End Zone – Backward Run
Card #7 – Ranger Merkin Straightaways – Run End Zone – Backward Run
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
15 pax made it out to Carmel High today including 3 FNGs.
Warm up:
Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…
The thang:
Hand stand nuggets to the wall until you can’t take it any more than more wall lean.
Run to steps, Side walk plank to other side, then crab walk back.
Follow me…. circle up.
IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.
Repeat for Plank Jacks
Repeat for Merkins
Repeat for American Hammers
Recover
Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.
Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.
Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.
Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)
Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.
Warm up: 100 SSH (in cadence) 10 Shoulder Taps (in cadence) 10 Don Quitoxes (in cadence)
The Thang:
Mosey to Fisherman’s Wharf wall and grab a seat.
mosey to Fisherman’s Wharf
Part 1 PAX take turns bear crawling to a line in the sand (approx 60 ft), do 25 Monkey Humpers, and Crab Crawl back until all PAX have been out and back.
wall sits
Part 2 PAX assume Ball to the Wall position. PAX (2 at a time) take turns Lunge Walk to a line in the sand, do 20 Squats, and Broad Jump back until all PAX have been out and back.
Part 3 It was at this point that my written workout ended and I started shooting from the hip.
The water looked really inviting so mosey to the water. Let PAX know that those who don’t want to get wet probably shouldn’t get in the water.
20 Flutter Kicks (in cadence)
Mosey down the beach a little bit and circle up. 20 SSH (in cadence) 20 Flutter Kicks (in cadence)
Mosey back down the beach. 20 SSH (in cadence) 60 sec count Superman’s Go back in the water for some Windshield Wipers (on my call) 20 Flutter Kicks (in cadence) 1 Merkin
An Honor to lead this group of men. Thanks for the hospitality you’ve shown while I’ve been on the West Coast. Y’all have a beautiful place.
Sorry for the 100 in cadence SSHs. I got very distracted looking out of the ocean while calling cadence and just kept going. I hope y’all didn’t mind too much.
Glad to have Brother at-Law join us from Nashville. You performed like a true Southern Gentleman and killed this workout.
Shark Bait is a beast and had the most vertical BTTW of any of the guys out there. It was almost as Impressive as Cleveland Rocks hand over hand walking down the wall and then hanging from his toes.
I wanted to get this BB out while every thing was still fresh in my mind but work travel got in the way and I’ve forgotten the remainder of the stuff I wanted to put in here.
Great JOB guys. Keep Growing and Pushing one another. I look forward to seeing you soon.
