Tag: Sharkbait (Respect)

581

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5 strong đź’Ş today for what seemed more like a mid-morning workout than an early morning workout given how bright the sun was shining. Fishing boats were out in full force and we even got to see the off loading of of some of the catch near the end of the workout. YHC did not have much of a plan for the workout which is unusual but it turned out to be ok. So very grateful to be able to do what we did today.

Warm up:
Hillbillies IC
Grady Corn IC
Seal jacks IC (stop after the 2nd as YHC learned it is not a good idea to do seal jacks with a phone in your pocket.)

The thang:
Mosey… mosey to the parking lot. Do 10 jumps over a line and 10 lbc + leg extensions… then 9… 8… first one calls it.
Mosey thru some very old buildings… wall sit.
Mosey past another group doing IC workouts at the Customs House Plaza. Respect gentlemen!
Mosey some more to the wharf. 10 arm raises & 10 mike tysons… 9… 8… first one calls it.
Mosey some more to other wharf. Squats & Al Gores…. 10, 9, 8….
Mosey to sea wall. Wall sits and planks.
Mosey back to start.

COT:
Count-o-rama
Name-o-rama
We filmed some Happy Birthday wishes to our friend GRS….
YHC mentioned episode 581 or the Rich Roll podcast and his ask me anything response to leadership. It was spot on.

YHC and Q Cleveland Rocks

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Going back in time…

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4 strong đź’Ş journeyed back in time to visit some of California’s oldest buildings.

Warm up:
Cherry Pickers
Tea Pots
Heel raises

The Thang:
History lesson started. “55 historic sites lay along Monterey’s two-mile “Path of History,” providing residents and visitors with a unique, hands-on chance to experience California’s rich heritage.” Today we visited 10 of them.

Run to Royal Presidio Chapel (AKA San Carlos Cathedral) do 10 Mike Tysons
Run to Robert Louis Stevenson House do 10 Mike Tysons, 10 squats
Run to Cooper-Molera Adobe do 10 Mike Tysons, 10 squats, 10 air presses
Run to Larkin House do 10 Mike Tysons, 10 squats, 10 air presses, 10 LBCs
Run to Colton Hall do 10 Mike Tysons, 10 squats, 10 air presses, 10 LBCs, 10 heel raises
Run to Casa Serrano do 50 LBCs
Run to Casa Soberanes do 20 squats
Run to California’s First Theater do 10 army merkins
Run to Pacific House do 10 hello dollies
Run to The Custom House do 10 box jumps
Run back to AO



Name-o-rama, Count-o-rama…

In person school starting for a few of the PAXs 2.0s today. We all hope that goes well after a year + of at home schooling. YHC shared things happen “For you and not to you.”

YHC and Q Cleveland Rocks


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Line in the sand

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We drew a line in the sand today and crossed it a bunch of times. It was cold for an April morning at home, but at the beach it was beautiful. Micro-climates at its best.

Warm Up:
LBCs
Tea Pots
Cherry Pickers

The Thang:
Mosey to a the line in the sand that had a nice F3 logo drawn in it. Though some could not tell it was the F3 logo. Sand art… not my specialty I guess.
Do 15 Rowers, run to other line in the sand, mosey back to pick up the six, cross the other line in the sand together
No do 15 Mike Tysons and run back to the other line in the sand and pick up the six. Repeat for 10 minutes.
Now do same thing but reduce reps to 10. Repeat for 10 minuts.
Again do same thing but reduce reps to 5. Repeat for 10 minutes.

Mosey to the wall for wall sits, planks and mumble chatter.

Count & Name-o-rama

We chatted a bit about Q source.:
King – exercise (to prepare for not just the expected but the unexpected)
Queen – diet (“You can’t out king your queen”)
Jester – The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are that support his King and Queen, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.  

Do you know what your jester is?  Identifying it can help you prepare for the Jester as Preparedness keeps the Jester at bay

YHC and Q: Cleveland Rocks

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Old Rock

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15 strong đź’Ş 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 đź’Ş 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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Much of the same

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43 degrees but it felt much warmer. Pax of 5 for much of the same workout from Monday. But today was different. Today we had Detective along to crush all the ab workouts and call the exercises every time.

Disclaimer given

Warm up:
Tea Pots
Cherry Pickers
Hill Billies

The Thang:
Run to  parking garage and up the stairs to the top
First one calls it (or rather Detective calls it:)
100 LBC
100 flutter kicks
100 leg lifts
50 double tap Freddie’s / then switch legs
100 reverse crunch
100 e2k 50 each leg
50 rowers

Run to beach. Wall sits and low plank.
Run home, plank to finish it out.

Much of this beatdown came from a prior backblast on this Mustard Seeds site.

YHC and Q Cleveland Rocks

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3/8/21 Bash At The Beach

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Pax: Beach, Sharkbait, Cleveland Rocks, DPR, Potato Chip, Grappler

Q: Beach

Disclaimer Given

Warm up: (all in cadence) Side Straddle Hops, Hillbillies, Imperial Walkers, Windmills, Cherry Pickers, Copperhead Squats

The Thang:

1. Bat Wings IC = Forward arm circles, Reverse arm circles, Seal claps, Overhead claps (with hold after each, until Q notices grimacing on Pax’s faces)

2. Pair off into partners for BOMBS=Each pair completes 50 burpees, 100 overhead claps, 150 merkins, 200 big boy situps, 250 squats– one partner lunge walks to the curb while the other exercises – First pair to complete triggers recovery.

50 Sidestraddle Hops IC

Circle Of Trust

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    Welcome FNG “Big Johnson”

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    An amazing day out. No gloom here. Mid fifties and sunny.


    We borrowed F3 Hampton Roads idea of a special log to commemorate a members 50th post. They call their’s Lady Glitter Sparkels. The premise is that if the post hits the ground during the beat down everyone does 5 burpees.

    Warm Up
    5 Tea Pots
    10 Finkle Swings (Leg swings)
    15 Cherry pickers
    20 SSHs
    25 LBCs
    20 IW
    15 heel raises
    10 Rowers
    5 Burpees

    Ceremony to introduce Lady Glitter Sparkles to the Pax and D.P.R. Pax immediately renamed her “Big Johnson.”

    1 tip: You are the Q (or the leader) of the post and it’s never truly “On your Own” with F3.

    The Thang:
    Run to top of hill – SSH until LGS arrives
    Run to corner – Al Gore until LGS arrives
    Run to curbs – Plank until LGS arrives
    At Curbs: 10 Hello Dollies / 10 Mike Tysons (Bench press LGS?) then 9,8,7….
    At Curb: 10 rowers (leg raises with LGS?) / 10 Arm Presses while wall sitting (Curls for the Girls with LGS?)
    At Curb: 10 LBCs (LBCs with LGS) / 10 Squats…. (partner up – squats with LGS – one holds each end?)
    Run to mid school – SSH while wait for LGS
    Run to hill by football field – do a few Bernie Sanders back up the hill.
    Run to field

    Goal line – partner up
    1 pax Kareokes to 30 does 10 shoulder taps (runs back) while other pax does 1000 dying cock roaches – first team calls it.

    Credit goes to D.P.R. who did not let BJ hit the ground once during the beatdown.

    YHC and Q: Cleveland Rocks

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    Groiners

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    7 strong đź’Ş this morning. Great weather. 50 degrees or so. Sun is coming up quick these days so most of the beatdown is done in daylight. Fishing boats were out well before us – lights blasting the bay as they gathered their take.

    Warmup
    1 Merkin
    10 IW
    2 Merkin
    Abe Vigodas
    3 Merkins
    Hill Billies
    4 Merkins
    Heel Raises
    5 Merkins
    Am. Hammers
    6 Merkins
    LBCs
    7 Merkins
    Cherry Pickers
    8 Merkins
    Moroccon Night Clubs
    9 Merkins
    SSH
    10 Merkins

    All that in 10 minutes. YHC yelled out that’s 155 pushups in 10 minutes to which Sharkbait corrected me that is was actually 110. As Dredd said in the hit documentary “300” produced by YHC and edited in part by Burgundy, Sharkbait is a merkin master so no pulling the wool over his eyes on the merkin count!

    Mosey to lot:

    • Bear Crawl, 20 groiners, bear crawl back, plank /Pick up Six
    • Crab Walk, 30 groiners, bear crawl back, plank /Pick up Six
    • Crawl Bear, 40 groiners, bear crawl back, plank /Pick up Six

    YHC didn’t have anything else planned except 6 minutes of mary but there was now 20 minutes left! What to do!?!?!?!

    Mosey to wall. 20 dips, 15 dips, 5 dips & 20 box jumps

    Mosey to beach – run back to home but along the way to 10 catcher burpees OYO

    6 MOM was actually 10.

    Count / Name / COT

    Something new planned for Saturday… hint it is a Hampton Roads tradition.

    YHC & Q Cleveland Rocks

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    Growing

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    8 on a Monday. Awesome. These 8 were challenged to attend all workouts in the Month of March.

    Welcome FNGs Shaffer & Grappler.

    Warm Up
    20 SSH IC
    15 Merkins IC
    Windmills IC

    The Thang
    Mosey then Bear Crawl

    Pax does squats while 1 at a time 1 pax runs to X and does 10 Merkins

    Partner up. One pax runs, other exercises. First team calls it: 100 leg presses, 200 hello dollies, 300 LBCs

    Mosey to sea wall – wall sites & mike tysons
    Mosey back

    There’s more time… what to do: Air squats & Al gore,
    arm raises & merkins
    SSHs to close it out

    YHC and Q Cleveland Rocks

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