Tag: Flea

East Coast on the West Coast

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Conditions: Gloomy, 54*F

QIC: kobayashi

Warm-up:
SSH (in Cadence)
Shoulder Taps (in Cadence)
American Hammers (on my call)

The Thang:

Race to 100
Max effort pull-ups. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 100 pull-ups.
1st PAX to get to 100 calls recover.

Race to 200
Max effort merkins. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 200 merkins.
1st PAX to get to 200 calls recover.

Race to 300
After every 50 squats, do 25 heel taps.
1st PAX to get to 300 calls recover.

COP:
Plank for the remaining 4 minutes.

Count-O-Rama:
6

Name-O-Rama:
Flea, Shark Bait, Priorities, Cleveland Rocks, KT (FNG), Kobayashi

Announcements:
Cookout this Saturday
Need more things to announce.

NMM:
What an honor to be allowed to lead a workout for another F3 location.

F3 Monterey accepted my request to Q with no questions or hesitation. I bet you they will think twice next time.

The Tabletop is an interesting little area with houses all around and people out running, jogging, and walking dogs. Perfect opportunity to call out and invite men to an ongoing workout. So that’s just what I did. Good thing too because that’s how KT joined our little group of 5 with 15 minutes to spare.

You never know when a guy is going to answer an invitation to join.

Until next time…

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Pre-Spartan Beatdown

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20190601
Q: Flea

DISCLAIMER: Given

Warmup: 
Abe Vigodas – 15 IC
Cherry Pickers -15 IC
Sun gods -10 IC
Imperial Walkers – 15 IC

THE THANG
Today’s workout was designed to be flexible enough the PAX could adjust the level of difficulty to suit their needs and give those going to the Spartan today a little break although that’s not quite how it turned out…

It was broken up into 5 stations with exercises repeated for 10 minutes at each station. PAX were given the option of a ten-minute repeating timer or 30-sec interval timer and ten-minute station switch timer and this is where the confusion began. The intent with the 30-sec timer was that some stations had 30 sec/1 min workouts, but that message was not conveyed quite accurately enough and there was some confusion at the beginning that every workout was 30 seconds without rest.

Group counted off by 5s and were broken up into different stations. We were a little behind schedule after the warmup so the final station was only about 7 minutes in length.

Station #1
15 burpees
20 reverse lunges/side
10 merkins
20 LBC’s
10 Tricep Dips

Station #2
30 sec Mountain Climbers
30 squats
10 Overhead Shoulder Press w/ Coupon
20 Freddie Mercuries
10 plank with hip dips

Station #3
30 SSH
30 Alternating Lunges
30 Bicep Curls
20 Plank Jacks
30 sec Plank Right Side
30 sec Plank Left Side

Station #4
45 Calf Raises
1 min wall-sit
1 min Jog in Place
15 Reverse Lunges Each Leg
30 Squats

Station #5
15 bicep curls each side w/ coupon
15 tricep dips
30 mountain climbers
30 plank w/ alternating shoulder taps
1 lap around track

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

MOLESKIN
Several Second F events on the way! See e-mails!
Today’s words of wisdom revolved around the vagueness of the workout and the original intention of allowing for allowing flexibility for the PAX to adapt it to their own needs. I’ve recently been studying the Old Testament of the Bible, because I think sometimes Christians have a bad habit of simply ignoring that part of the Bible due to its complexity and immense cultural differences.

The verse that specifically popped into my today during the workout was Gen 12:1 “Now the LORD said to Abram, ‘Go from your country and your kindred and your father’s house to the land that I will show you.’

The instruction was vague but Abram followed the instructions given to him. Sometimes in life we receive vague instructions from God or our leaders and it is our job to continually ask for guidance and direction as to how to proceed with a little bit of our own gifts and ingenuity.

LEXICON: Word of the day- 
BLACK SWAN – Thriving in the chaos of the unpredictable.

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Triple Nickel

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VQ: Mad Max

Disclaimer: Given

Warm O Rama:
Side straddle hops

Arm circles

Abe Begodas

1 lap around the field with high knees and buttkickers on the end lines

The Thang

Triple Nickel

This is a beat the clock exercise.  The workout is broken into 5 min sets.  Each rep is 1 min long.  During the rep you must complete 10 squats, 10 merkins, and 10 crunches.  If you finish within the minute you rest until the minute is elapsed.  The faster you complete the rep the more rest you get.  If you do not complete the rep in the allotted one min you immediately move on to the new rep.

After 5 reps, one running lap around the field.

Complete three, 5 min sets (5,5,5 or triple nickel).

Dealers choice

Words of wisdom:

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Proverbs 3: 5-6

Never take on impossible tasks alone.  Rely on your friends, break it into manageable pieces, and rely on God.  The workout today resulted in 150 squats, merkins, and crunches.  But it was not done in one shot, it was spread out to make it manageable.  We pushed each other through because that is what is expected of friends.  We finish with a prayer because we know God was helping us through. Count-O-Rama, Name-O-Rama, COT

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Hamburger Hill

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Q: Hogs Breath

Disclaimer: Given

Warm O Rama:
SSH
Imperial Walkers
Calf Raises

The Thang

Mosey to the bottom of the hill.

Circle up and Dealers choice, followed by 5 iterations of Failure to Launch

Indian Sprints with KettleBell pass

Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.

Performed one round of “Deck o’ Beatdown”

Repeated the Indian Run passing the KettleBell, down and back up the hill.

Words of wisdom:

2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”

Count-O-Rama, Name-O-Rama, COT, Coffeteria

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100 Yards The Hard Way

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VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas
Windmills

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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Go For a Run

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20190506
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC

THE THANG
Today’s workout was inspired by a workout created By Jen Eddins at
https://www.peanutbutterrunner.com/
The run was together, but each workout was an individual effort, rest in Al Gore upon completion

10 minute run around the neighborhood
50 Copperhead squats
40 Freddie Mercuries
30 Curtsy Lunges
20 Merkins
10 Jump-Lunge-Burpees
8 minute run around the neighborhood
40 Copperhead squats
30 Freddie Mercuries
20 Curtsy Lunges
10 Merkins
5 Jump-Lunge-Burpees
6 minute run around the field

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

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

LEXICON: Word of the day-
CARRIER PIGEON – Delivering a Weinke to a Workout without Posting for it. (NOTE: Didn’t happen, just like the name!)

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Diamond Farmer

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20190429
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 
Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC
20 Hill Billies – 20 IC
10 Alligator Merkins’ – 10 OYO

THE THANG

“Diamond Farmer”

Modified 7 of Diamonds
-From EXICON: “Performed on a large diamond (i.e. a square); For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.”

Simultaneously, pax took alternating turns at farmers walks, carrying 2 x’s 20KG kettlebells, to the corners of the soccer field. Pax would then trade out at the next corner and jump back into the round.   

Followed up with core finisher:

LBC – 10 IC

American Hammers – 10 IC

10 Plank Jacks – 10 IC

Wrapped up with announcements and Words of Wisdom.

Verse for the Day Matthew 5:41 “If anyone forces you to go one mile, go with them two miles.”

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

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Unleash the Hills of Hell

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20190427
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC
Capri lap

THE THANG

Quadrophilia
-From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.

Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top)
– From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.

Mosey to the auditorium steps

Up Steps –
Alternating Workouts on each step +5 dips +10calf raises per step
(i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)

Down Steps –
Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)

Mosey to the football field
1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.

Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!

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

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

Welcome “Dab”!

LEXICON: Word of the day-
ALWAYS BE HEADLOCKING – 
A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

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Monday Morning BLISs

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20190422
Q: Flea

DISCLAIMER: Given

Warmup: 
20 Morrocan Nightclubs IC
20 Copperhead Squats IC
20 Abe Vigodas IC
Capri Lap IC

THE THANG
PAX were given the option to count up or count down, up was selected. Excercise consisted of a modified Four Corner/BLIMPS

The workout started at the far end of the field as described. Start at first corner, do 10 Burpees. Run to 2nd, do 10 Lunges (each leg). Run to 3rd, 10 Imperial Walkers. Run to 4th corner, 10 Squats. 10 reps were added each lap 10/20/30.

For 10 and 20 movement was Bear Crawls across short side and Karaokes over Long

For 30 movement was Karaoke across Short Side and jog across long

After the 3rd Lap, 6 minutes left so we transitioned to 6 MoM
Ring of Fire w/ 10 4 count Mountain Climbers
25 4-count American Hammers IC
20 4-count Scissor Kicks IC
20 Hillbillies IC

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria at Priorities’ House

MOLESKIN
Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

——————————–—-27April————————– 
Love Our Central Coast (3rd F)
https://www.loveourcentralcoast.org/

Q School in San Francisco Area (See e-mail or ask me) (1st F)
Sign-up here! https://forms.gle/y7JK2Hyhg9Vi2nV87

Also there is going to be a BBQ (2nd F) for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)

LEXICON: Word of the day-
AMATEUR –  A man ruled by emotional reaction rather proactive Preparedness.

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