Tag: Jagger

Perfect Morning

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10 strong 💪 at Carmel High this morning. I swear someone has turned up the humidity in the area to a level I have not ever felt here in these parts. Great to see GRS back to join us after his IronMan training but it will be short lived as he’s off again in a little to train for more. Stone Colds M was on the track exercising. We picked up on of her exercises and I think it will become a regulars exercise in YHC’s routine.

Disclaimer given

Warm Up:
Good Mornings
Grady Corn
IW
Jump Rope – keep jumping rope until Stone Cold arrives. Who would have guessed that he decided to stop and take off both his shoes and put them back on… slowly… as if he knew we were waiting for him.

The Thang

Goal line – team up
Person 1 – Rosalitas / Rowers
Person 2 – bunny hop to 15, 3 merkins, run back
First team to 100 Ros/Row calls itRepeat – Plank Jacks 4 count / Bunny hop & 3 squats
First to 100 calls it

Run Lap

Repeat – SSH (4 count) / Bunny hop & Mike Tysons
First to 200 calls it

Run Lap

Repeat – Absolutions / Run to 15 & 5 LBCs 4 count
First to 100 calls it

Run Lap

Repeat – Burpees / Run to 15 & 5 hill billies 4 count
First to 100 calls it

To bleachers:
10 dips, run to goal line, do the Stone Cold M move, run to bars – 10 aussie merkins

6 mins mary

Name & Count-o-rama


YHC and Q Cleveland Rocks

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Jelly beans

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13 strong 💪today at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.

Disclaimer Given

Warm Up:

Michael Phelps
Grady Corn
T Pots
Heel Raises
Modified SSH
Modified Squats

The Thang

Line up side line.   Everyone gets jelly bean.
Eat 1 JB and do 15 burpees here, at both hash lines, and at side line
Eat 2 JB and do 10

* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.

Run (partial) lap back 

Repeat for absolutions… 

Repeat for Gorilla Humper

Repeat for Sumo Squats 

6 mins of Mary:

Gas Pumps slow then fast
LBCs
6 inches

SSH for the last 45 seconds.

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Turning up the heat

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9 strong 💪 today for a hot morning workout. Sun was out, weather was warm. We are just not used to that here.
Welcome FNG Tiller!

Disclaimer given

Warm Up
75 Grady Corn
15 Heel Raises
25 Morocoan night clubs
10…Jump Squat Holds.. then 9… then 8
10 Tea Pots
50 LBCs

The Thang
Mosey to other end of field
Bring sally up
Mosey
Tabata squats
Mosey to other end:
Option Bear crawl to 50, do 30 burpees, bear crawl to end zone or run around school  & Plank at goal line or pick up the 6
Team up
Partner A does Feet out and ups while partner B runs to 20 and does 2 burpees… first team to 100 ups calls it
Partner A does Big Boy Situps while partner B runs to 20 and does 2 burpees… first team to 200 burpee calls it
Partner A does SSH while partner B runs to 20 and does 2 burpees… first team to 300 SSH calls it
Repeat run around school or bear crawls…

YHC and Q Cleveland Rocks

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Old Rock

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15 strong 💪 at Carmel High this morning. Gloom was nice. A little cool, over cast, perfect after the hot days that were hitting us hard during the week.

3 FNGs today including Never Mind who said he likes old rock (IE Music I grew up on.) I thought he was going to say bands from the early 60s when he said old rock. I guess time keeps on ticking into the future….

Disclaimer Given (a few times actually as we had a lot of stragglers today.)

Warm up
SSH
Prisoner squats (hands behind head)
T pots
Frogs

The thang
Run a Lap – line up on goal line
Bunny hop to 25, 10 merkins.  Bunny hop back, 10 merkins.  6 times.  First person calls it
Bear Crawl walk to 25, 10 hello dollies 4 count.  Crab walk back… 10 hello.  6 times. First calls it
Crawl bear to 25, 10 gas pumps 4 count… First calls it

Run a Lap – line up on goal line

At goal line:  

Run to 25 – 10 monkey humpers, at 50 – 10 groiners ,  at 25 – 10 Mike tysons & at goal line 10 Rowers  – pick up the six… / plank…
Reduce the above by 2 each time. Once at 0 do it 1 more time at reps of 10.

Run lap, 10 minutes of mary including:
LBCs
Hello Dollies
Rosalitas
SSH
Run 2 laps or do 20 burpees – your choice

Welcome FNGs Never Mind, Renaissance , Dragon

YHC and Q: Cleveland Rocks

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Leaving Early: The Unknown FNG

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11 strong 💪 this morning including FNG Stone Cold. Weather was amazing. The field this time was not frozen solid or even damp like in prior winter beatdowns. Spring is here and we are going to love it.

This was a new one for us. And one we could have done better at addressing. We had an FNG today leave mid-workout. We were doing laps on the track and no one was near him and he just left. Next time this happens one of us will try to catch up with the FNG to chat with them.

Disclaimer given.

Run Lap
10 Tea Pot
20 Moroccan Night Clubs
30 Seal Jacks
40 on you side – leg things… 20 each side
50 LBCs 
Run Lap

Bear crawl to center field & Circle up

In Cadence – Q starts – count goes to the right.  Once you reach the end of your rope do a lap. Two ways to end it all:  One person is left doing exercise or if the 3rd to last person returns from their lap (IE there are two left) it’s over.  Call recover.  Pax coming back can mumble chatter, cheer on other pax, plank, al gore… etc.

Hello Dolly
Groiners
Gorilla Humpers
Wheel of Merkins
Burpees

Run lap (or 2) – stop at wall for:

10 mike tysons

Line up on goal line – team up
1 pax lunges to 10 & back, other does 200 heal taps
1 pax lunges to 10 & back, other does 200 LBCs
We started on this last one but ran our of time:
1 pax lunges to 10 & back, other does 400 SSH single count

Count, Name, COT

YHC and Q: Cleveland Rocks

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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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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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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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To Mr. Falconeer, with love, sally

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13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!

Disclaimer given.

Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)

The Thang:

On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps
PAX “20 burpees?”
YHC “yes – potential to do 80”
PAX, who are better at math than I am ” that’s 160 burpees”
YHC “Oh yeah, you are right… exercise!”
…a few PAX may have done 160!

50 seconds of beat down: LBCs amrap for 50 seconds, rest.

Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.

Gas pumps amrap for 50 seconds, rest.

Heal touches amrap for 50 seconds, rest.

Elbow plank dips amrap for 50 seconds, rest.

“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.

Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.

Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.

Count-a-rama, Name-a-rama (Welcome FNG Buffet), BOM

At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)

YHC and Q = Cleveland Rocks

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“Cause in my dreams, it’s always there”

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NOV 2 2019
Q: Flea

DISCLAIMER: Given

Warmup:
Cherry Pickers – 20 IC
Abe Vigoda – 20 IC
Imperial Walkers – 20 IC
Straight into Hill Billies – 20 IC
Arm Circles – 10IC – Infront [Forward/Backward] – Overhead [Forward/Backward] – Sides [Forward/Backward]
Straight into Morrocan Night clubs – 20 IC

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

High Knees [4 counts]
Side-Straddle Hops
Freddie Mercury [4 counts]
Merkins
Squats
Ranger Merkin
Calf Raises [4 count]
Smurf Jacks [4 count]
Standing Lunge [4 count]

DORA 1-2-3s

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – SSSH

We had about 3 minutes left and finished with some “I Bet You Can’t do This”

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria WHERE GREAT CLIPS SHOWED UP FOR A LATE FULL STARSKY!

Some photos from today.

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