Tag: Sharkbait

Yup… it was planned

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Disclaimer Given

Warm Up:
Bat wings (20 for arm, back arm, seal claps, overhead claps)
Mt. Man Poopers

The Thang
Mosey to car wash, SSHs
Bunny hop up side walk
Mosey to Alvarado
Lung walks to DPR window with some periodic Merkins thrown in
SSH IC
Mosey to beach – wall sits, planks

YHC and Q: Cleveland Rocks

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3 strong πŸ’ͺ including Hightower down range from Gold Rush.

Warm Up
Michael Phelps IC
Air Force arm swings IC
T Pots IC
IW IC
Hilllbillies IC


The Thang
Mosey to Custom House Plaza
10 BBS, bear crawl, 10 Rowers… deescalate to 1 (first person calls it)
Mosey to wharf
10 air presses, 10 merkins… deescalate to 1 (person that did 3000 merkins in September calls it)
Mosey to 2nd floor of building at end of wharf
10 squats IC, 10 seconds hold Al Gore, deescalate to 1
Mosey to sea wall
Wall sits and plank
Mosey back to AO start

Name & Count-o-rama

YHC and Q Cleveland Rocks

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You just never know

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Grappler said some words of wisdom towards the end of his beatdown a few months ago that has stuck with me for some time. I am sure to get it wrong here but that’s ok. As longs as I get the gist of it than the words hit home in some way. You just never know when you may have an influence on someone. Something that will stay with them for a long time. Something that you do that you think is trivial, or words that seem to mean nothing, may stay with someone else forever.

Disclaimer given

Warm Up
Sun Gods
Hill billies

The Thang
5 Big Boy Sit-ups, then Imperial Walkers for 1 minute
5 Big Boy Sit-ups, then Freddy Mercurys for 1 minute
5 Big Boy Sit-ups, then American Hammers for 1 minute
5 Big Boy Sit-ups, then Hill Billies for 1 minute
5 Big Boy Sit-ups, then LBCs for 1 minute
5 Big Boy Sit-ups, then Plank Jacks for 1 minute
5 Big Boy Sit-ups, then Grady Corn for 1 minute
5 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute
5 Big Boy Sit-ups, then Absolution for 1 minute
5 Big Boy Sit-ups, then Gas Pumps for 1 minute
5 Big Boy Sit-ups, then Merkins for 1 minute
5 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute
5 Big Boy Sit-ups, then Rosalitas for 1 minute
5 Big Boy Sit-ups, then Mike Tysons for 1 minute
5 Big Boy Sit-ups, then 6 Inches for 1 minute
5 Big Boy Sit-ups, then Shoulder Taps for 1 minute
5 Big Boy Sit-ups, then Squats for 1 minute
5 Big Boy Sit-ups, then Air Presses for 1 minute
5 Big Boy Sit-ups, then Jane Fondas for 1 minute
5 Big Boy Sit-ups, then Lunges for 1 minute
5 Big Boy Sit-ups, then Rowers for 1 minute

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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Cutting them off

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9 strong πŸ’ͺ today at Carmel High. Welcome FNG Peaceful!

Warm Up:

Mt. Man Pooper
T pots
Heal Raises
Modified jumping jack

The Thang
On track near bar: 
10 leg swings, switch, 10 other leg
Run to bleachers – first 4 people do 15 rowers, else 5 rowers
Run to open area – first 4 people do 15 Mike tysons, else 5 merkins
Run to bar for 10 leg swings each leg – repeat for 20 mins.

Corn hole:
We repeated this twice. Pax took turns trowing corn bags onto cornhold board. Other pax did exercise while game went on. If throwing pax got it in the whole, other pax did a burpee.

IW & if on board 5 absolutions, if in 10
Hill billies & if on board 5 rosalitas, if in 10
Squats & if on board 5 merkins, if in 10
SSH & if on board 5 burpees, if in 10

1 lap to close it out

YHC and Q: Cleveland Rocks

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Figuring it all out

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6 strong πŸ’ͺ this morning at Carmel High.

Warm Up:
Should Shrugs
Grady Corn
T Pots
Cherry Pickers front / back
Cherry Pickers side to side… and side to side so DPR could feel even
Heal raises

The Thang:
Simplicity! 1 burpee, bear crawl 15 yards, 2 burpees, back to start… add 1 burpee each time until you reach 15 then go back down. Second pax to finish calls it.
Run 3 laps
6 inches to finish it off

YHC and Q Cleveland Rocks

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バーピー Burpee in japanese

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3 strong (or was it 5?) for what almost was our first rainy beatdown of the season.

Warmup:
Grady Corn
IW
Moroccan Night Clubs
T Pots
Heal Raises

The Thang:
Mosey to courtyard
Run in to 2 Japanese tourists who have not yet adjusted to the time
Lunge walks to other end (joined by our two new FNG friends) with heal raises at steps
We leave our friends as we mosey to the ally
10 burpees, crab walk to other side, 10 rowers walk back and reduce by 1. First one calls it.
Mosey… oh damn! Look, some nice benches.
10 dips, rest
We are joined by just one of our friends this time
10 more dips, then mosey
We did not want to be rude to our friend so we moseyed back to the courtyard
Lunge walks again with our friend….
We try to have a conversation but they don’t speak english and we don’t speak japanese…
We say good bye to our friend and mosey back to start

Count & Name-o-rama

YHC and Q: Cleveland Rocks

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That’s it?

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5 strong πŸ’ͺ today at the beach.

Disclaimer given

Warm up:
Mtn. man poopers
Moroccan Night Clubs
Heal Raises
Seal Jacks
Burpees

The Thang:
Run.. find good place with two walls
10 Mike Tysons, crab walk to other wall, 10 rowers., walk back.
Reduce by 1 each time. First person done calls it. DPR crushed this one.
Run to wharf
8 squats + 8 monkey humpers in front of the fishing boats filled with tourists going fishing
Reduce by 1 each time. First person done calls it. Beach crushed this one.
Run… to wall for 10 cycles of 1 wall jump and 1 burpee, first person calls it.
Run to sea wall
Wall sits & plank
Find a rock, test out our rock skipping skills…. room to improve there
Climb over sea wall for some heal raises
Run back to AO start
LBCs, 6 inches, side planks, plank

YHC and Q = Cleveland Rocks

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SIMPLICITY to HONOR LAZARUS (F3 Memphis)

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5 strong πŸ’ͺ to honor Lazarus from F3 Memphis. We never met him and yet what happened towards the end of the beatdown was like he was with us.

Warm Up
Michael Phelps IC
Arm Circles IC

The Thang
We did this in a parking lot exactly how it was described by Gus from F3 Memphis. A parking lot with lines between two grass islands. Called Point A and Point B.

At Point A 1 burpee. Bear Crawl to Point B. 2 burpees. Return via Bear Crawl to Point A and add a burpee. Escalate to 15 then deescalate to 1.

A great beatdown and one that we will do again.

We had Smiley stop by at the end of our beat down. He was a maintenance worker for the City of Monterey who used to wave or briefly chat with us as he was checking out the parking lot and beach area in the early mornings. 76 years old and he just retired. A Vietnam war veteran with 3 tours. He shared words of wisdom with us. “Tomorrow is never guaranteed.”

Here’s to you Lazarus.

YHC and Q: Cleveland Rocks

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Perfect Morning

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10 strong πŸ’ͺ 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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Burgundy is a color

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5 strong πŸ’ͺ today at the beach. Great to see Burgundy back at it.

WARM UP:
10 heel raises
SSH
Run in place, knees up for 4, butt kickers for 4
SSH
10 heel raises

THE THANG:

Mosey to fish market
20 merkins OYO
10 Squat down, on toes twice, back up
20 merkins oyo

Mosey to sea wall
Draw line in sand
5 – 2 ssh, 2 burpees (hands down on jump)
Other line
5 – Crab position.Β  But down, then up & touch hand to opposite toe, repeat other toe, then down
First to 6 calls it (draw line in sand to keep track)

5 Low plank, knees down, back up
Other line
5 Rosalitas for 2, then 1 rower, then 2 rosalitas

First to 6 calls it

Mosey back to AO strat

8 mins of mary:
2 rounds of…. with a run in between:
15 gas pumps
10 Freddy Mercury’s
20 LBCs

YHC and Q: Cleveland Rocks

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