Tag: Sharkbait (Respect)

Florida

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3 strong 💪 made it out this morning to hear all about the best things Florida has to offer.

Warm Up:
Sun Gods
Tea Pots
Calf Raises
IW
Hill Billies

The Thang:
Mosey
LBCs
Mosey on to wharf
10 Merkins, 10 Seal Jacks, 10 Arm presses… then 9… then 1
10 Squats, 10 second Al Gores… then 9… then 1
Mosey
10 Rowers, 10 LBCs… then 9.. then 4 then time to mosey back to start

Name-o-rama, Count-o-rama.. COT

YHC and Q = Cleveland Rocks

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Bearpees to heaven

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5 strong 💪 made it out to Carmel High this morning.

The Warmup:
Windmills
Cherry Pickers
Moroccan Night Clubs
Grady Corn
SSH
Jump Rope

The Thang:
Bearpees – From endzone bear crawl 4 paces , then 1 burpee.  Add 1 burpee after each 4 pace of crawl bear.  Stop at the 40 (It was not easy)
Run to 25 -10 Gas Pumps, to 50, 10 Gas Pumps, to 25 10 Gas Pumps, to 0, 10 Gas Pumps
Repeat but 10 Merkins
Repeat but 10 squats single count
Repeat but 10 Plank Jacks single count
Repeat but 10 calf raises
Repeat but 10 rowers
Repeat but 10 monkey humpers
Repeat but 10 bobby hurlees
Repeat but 5 Mike Tysons
Bearpees again but only do 1 each 4 paces.
Plank to end.

YHC and Q: Cleveland Rocks

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See you down the road

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6 strong 💪 made it out to Carmel High this morning as we said “see you down the road” to 3 of our long time PAX. Flea, This One Time, Great Clips: It has been great getting to know you. We wish you the best on your travels back East and South.

Weather was perfect. Light rain, wet, but a little warm too.

Disclaimer given.

Warmup:
50 grady corn
20 cherry pickers
20 calf raises
20 SSH

The thang:
Line up on goal line. Run to other goal line. 10 Burpees. Run back to other goal line. 10 merkins. Run back. 10 squats. Run back. 10 plank jacks. Repeat, losing 1 each round.

Line up on goal line. Run to other goal line. Return, stop at 10 yard line. Do 1 burpee. Run 10 yards, 2 burpees…. all the way to other goal line for 10 burpees.

Plank till end of workout.

YHC & Q: Cleveland Rocks

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Mission: Find Psych

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4 strong 💪 accepted the mission this morning to go find our long lost friend Psych.

Warmup:
Sun Gods
Cherry Pickers (thanks Flea for bring this one back)
Squats
Merkins
LBCs

The Thang:
The cycle: 7 squats, 14 merkins, 21 LBCs, plank

Run to sushi restaurant, do cycle
Run to wharf, do cycle
Run to other workout group (san carlos beach), do cycle
Run to aquarium, do cycle + some SSH’s
Run to san carlos beach, do some of the cycle
Run back home OYO & pick up the six

Works of wisdom: Sometimes you have to slow down to speed up.

YHC and Q = Cleveland Rocks

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Hop, Hop, Hop & a Guy From Eugene

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5 strong 💪made it out to Carmel High this morning. The beat down was a little more timid as we mostly stayed in place hopping over (and over and over) our imaginary curbs. It was great to see our friend Burgundy in town from Eugene!

Disclaimer Given

Warmup:
10 sun gods
10 windmills
10 hill billies
10 SSH
10 MTN Climbers

The Thang:
Crawl Bear to 50 and back or modify with bear crawl, crab walk… 

At goal line:  
10 merkins, hop over goal line & back, 9 merkins… go to 1 (Once finished option to hold Plank, Al Gore, or ask the person next to you what number they are on and complete exercise with them)
Repeat with 10 plank jacks 4 count…
Repeat with 10 LBCs 4 count

Run lap around track

Again with with 5 burpees & hopping down to 1
Repeat with 5 bobby hurleys
Repeat with Rowers 

Run lap around track

Again with 10 American hammers & hop down to 1
Repeat with 10 squats

Timer went off. Pax asked “Are we done?” and YHC said yes… done with that but there’s time to for another Crawl Bear to the 50 and back. What fun!

Count-o-rama, Name-o-rama, COT

Coffee

YHC and Q = Cleveland Rocks

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Fun run to DLI

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4 strong got in some cardio today as tomorrow is the Gobbler Challenge and anticipation is that it is going to be brutal. (Gobbler Challenge is Thursday, 7am, Carmel High, see you there?)

Warm up:
20 Moroccan Night Clubs
20 Imperial Walkers

The thang:
Run to DLI. On the way we mixed in some mountain climbers (IC) and side straddle hops. On the way back we did some crawl bear and bear crawls down a steep hill. All in all we ran about 2.6 miles or so.

Count-o-rama, Name-o-rama

YHC and Q = Cleveland Rocks

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How do you put 60 into 30?

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YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.

Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!

Disclaimer Given

The “warm-up”
100 Moroccan Night Clubs
100 Imperial Walkers
100 Seal / Overhead claps
50 Copper head squats
50 LBC (4 count) 
50 Fairy jacks
Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down

The thang
Run to 50 
15 Burpees OYO
Run to Other Endzone
15 Burpees OYO
Run to 50 
15 Burpees OYO

Repeat above with 10 Absolutions.  

Count-O-Rama, Name-O-Rama, COT (I think, I was not there)

YHC and co-Q = Cleveland Rocks

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Lots O’ “Morning!” Burpees

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6 strong, including one FNG (welcome Spike!), made it out to the gloom this morning by Del Monte Beach. Little did they know when they woke up that they would start to wish people no longer responded to “Good Morning!”

Warmup:
55 Moroccan Night Clubs
50 Seal/Overhead clap combos
20 windmills broken up by the first “Morning!” reply from a jogger… Sharkbait gave YHC the idea of having the pax do 5 burpees everytime a person walking/jogging by replied to YHC’s “Good Morning!” greeting….
10 Hillbillies

The Thang:
Mosey… about 5 people replied over the mosey to “Morning!” greetings so we did about 25 burpees along the mosey.
At plaza we did 50 SSHs in cadence.
Crawl bear to the other end of the plaza.
50 more SSHs in cadence.
Modified mountain climbers in cadence.
Mosey again… and you guessed it. Lots more “Morning!” burpees.
20 dips along the wall, mosey some more and more “Morning!” burpees.
We ended at the start and did some more SSHs, burpees, and plank to close it out.

It was a fun morning.

YHC and Q, Cleveland Rocks.

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Country Music Beatdown: Lovin, Hunting, Fishing everyday

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8 strong at Carmel High today. Welcome FNG Happy Gates.

YHC has been telling everyone he knows about F3 and with so many soft commits it was nice to see one come out today. I have a feeling he will be a regular having said he heard about the group on the Art of Manliness podcast a while back and was interested in joining up a while ago.

Disclaimer Given

Buy me a boat warm up
10 neck rolls / reverse
20x Seal Claps
Shoulder rolls
Windmills
Calf raises
Jump rope

Lovin Hunting Fishing – SSH and burpee with 3 pushups every time Luke Bryan says Lovin Hunting Fishing 

Run to other endzone.

Live like you were dying tim mcgraw 

Something to be proud of
On all 4s.  Reach arm up 10 each side
Shoulder blades together
Then left arm / right leg – out to the side and down 4 count
On belly – left head and arms 

Live like you were dying: LBCs and every time it says “Live like you were dying” do a bobby hurley (5 in a row at the end)

Team up 50 / 50.   Crawl bear 50 and back.  If one team member has to put knee or elbow down (IE not on all 4s) then entire team does 5 burpees – even on the turn around.

Stay in team:  Everyone does Big boy situps  – at top do a thrust up at bottom do a thruster (alabama prom date) while one person from team runs to 30 and back.  4 rounds.

Stay in team:  Absolution (Up plank, low plank, Groiner,, Chilly Jack (plank jack on elbows), back to high plank)   one person runs to 30 and back 2 rounds

Cirlce up again 

IC – Q calling it – 10 Merkins ./ 10 air presses… to 2… but then at end do 10

Not-So Lazy Boys – We only did a few… was not working for the Q

Run football field a few times, Plank until end of time.

YHC and Q = Cleveland Rocks

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The Sky Keeps Changing

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4 strong made it out for what seemed like the first day of winter in the area. Cold and damp with the wind blowing and the sky constantly changing. It reminds me of Chicago.

Disclaimer Given, Mission read.

Warmup:
20 Sun gods
20 Tea Pots
50 Moroccan Night Clubs
50 Seal Jacks
10…Jump Squat Holds (As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc…)
50 LBCs
Plank fest:
Side plank for 30
Dying Cockroach (On back, legs, arms, neck up) for 30
Side plank other side for 30
Regular shoulder plank for 30
Army Pushups for 30
High plank then Pike up and reach for toes (alternate) for 30
Hip dips (elbow plank and drop hip to ground alternate side) for 30
Slow mountain climbers
Fast mountain climbers

The Thang:
Line up on 100 : X reps of the following exercises with 1 person run to the X yard line and back , others pax does the exercise:

50 Mike Tysons, run to 50
75 Groiners (hands off the ground), run tp 75
300 Gorilla Humpers, run to 100
300 Big Boy Sit-ups, run to 100
300 Toe Taps, run to 100

YHC and co-Q, Cleveland Rocks

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