Tag: Sharkbait

Full Body of Pain

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13 Apr 2020

Q : Flea

DISCLAIMER: OYO

WARMUP
-SSH 50
-Cherry Pickers – 20 IC
-Abe Vigoda – 20 IC
-Imperial Walker -20 IC
-Mosey lap around your house/field or block (your choice)The Thang
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Ab round: The Bruce Lee
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-American hammer (4 ct–20 reps)
-Flutter kicks (4 ct–20 reps)
-LBCs (4 ct–20 reps)
-Heel touches(4 ct–20 reps)
-Freddie Mercuries (4 ct – 20 reps)
-Crunchy frog (30 reps)
         Done in cadence, in a V-like sitting position, first wrap your legs with
your arms. Quickly open yourself up by moving your arms out to your
sides and extending your legs out in front of you. Bring them back in.
Repeato.

–Sprint around your house/Field/Block
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Leg round: The Conor McGregor
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-Squat (50 ct)
-Lunge (40ct, per leg)
-Over-coupon/obstacle side hops (50 ct)
-Long Jumps (30 ct)
-Apollo Ohno (50 CT)
Speed Skater style side hops.

–Sprint around your house/Field/Block
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Arm round: The Muhammad Ali
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-Burpees(15 ct)
-Carolina Drydock (30 ct)
-Merkins (20ct)
-Overhead Air Press (50 ct)
-Single leg Tricep dip (20 ct – ea leg)

–Sprint around your house/Field/Block

If you have more than 5 minutes left repeat your favorite portion. If you have less than 5 minutes do a mosey lap around the block/field to cool down.  

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Daylight Savings DORAs

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Shortest Backblast…ever

09 Mar 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Cherry Pickers – 20
Sun god – 10 IC
Imperial Walker -20
Hillbillies -20

The Thang:
Partner DORAs
100 – 4 Count Lunge Thrusters
200 – Merkins
300 – Squats
400 – WWII Situps

Moleskin: Announcements in Newsletter

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

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Stairway to Heaven or Ladder to Hell?

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26 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Abe Vigoda – 20
Imperial Walker -20
Sun god – 10 IC – Sides,Front,OHD

The Thang:

Light Pole Suicides/SQUATPOCALYPSE
Run to the first light pole, do 5 squats, run back to start
Run to the second light pole, do 10 squats, run back to start
Run to the third light pole, 15 squats, run back to start
etc.

Made it to seven light poles, for a total of 140 squats

Light Pole Ladders
Execute Merkins, LBC’s, Flutter Kicks, Plank Jacks in the following method

Run to first light pole, do 2 reps of each (DO NOT RUN BACK TO START)
Run to second light pole, do 4 reps of each (DO NOT RUN BACK TO START)
Run to third light pole, do 6 reps of each (DO NOT RUN BACK TO START)
etc.

Went up to 12 reps of each exercise and worked our way back down, returning to start

Ladders
Execute 10, 9, 8, 7, 6…etc. of given exercises

Front Lunge (1/side for time)
Freddie Mercury
Burpee
Gas Pump

Got to about 8

Moleskin: Announcements in Newsletter

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

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Deck of Four

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17 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Prisoner Squats – 20
Pec Fly with Overhead Raise – 25
Karaoke Acoss Field, Frankenstein back

The Thang:

Deck of Death

Make it as far as you can through the Workout Deck.
2-10 = Number + 10 reps; J = 21; Q = 22; K = 23; A = 25
Hearts – Mtn Climbers
Spades – Squats
Clubs – Flutter Kicks
Diamonds – Merkins

Note: Joker = 10 burpees
If three cards of the same suit came up in a row. Then instead of performing exercise, do 15 Alligator Merkins

Made it to 12 cards left and conducted a total of – 26 Dips before we had to call it for time

Total reps performed
140 Mtn Climbers
158 Squats
203 Flutter Kicks
187 Merkins
20 burpees
15 Alligator Merkins

Moleskin: Announcements in Newsletter

Q1.0 Get Right
The Pursuit Of Proper Personal Alignment

“A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast-moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it—return it to its upright position—before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica —the passengers that he is charged to bring safely to the far bank—will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.

An unfit man is a slave to his lack of self-control”

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

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ABC, easy as 1,2,3

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03 Feb 2020

Q : Flea

DISCLAIMER: NOT Given…it just hit me as I was writing this.

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copper Head Squats – 20
Pec Fly with Overhead Raise – 20 [Finally found the name!] With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). This is your starting position. Bring your elbows together as if you were performing a pec fly. Once your elbows/fist are touching (midline body), gently lift both arms up and over your head. Reverse this exercise to get back to starting position.

The Thang:

ALPHABET CHALLENGE

Make it as far as you can through the letters of the alphabet:

# – 26 Side Shuttle Hops
A – 26 Mountain Climbers
B – 26 Burpees
C – 26 Lunges in cadence
D – 26 Air Squats
E – 50 Calf raises
F – 26 Merkins
G – 1 Lap Around Field
H – 26 Shoulder Taps
I – 50 2-count Squat Hold Punches
J – 26 4-count Freddie Mercuries
K – 26 WWII Sit-ups
L – 30-count rest
M – 26 Broad Jumps
N – 50 4-count High knees
O – 26 Merkins
P – 26 2-count Apollo Ohno’s
-Speed Skater style side hops
Q – 26 American Hammers
R – 26 Heels to Heaven
S – 1 Lap Around Field
T – 26 Sit Up Punches
U – 26 Hello Dollies
V – 26 Diamond Merkins
W – 26 Step Ups
X – 26 Dips
Y – 26 Derkins
Z – 50 4-count Flutter Kicks

Made it to X – 26 Dips before we had to call it for time

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

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Game of failure

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8 strong and two 2.0s posted today at Carmel High. YHC & Q Cleveland Rocks came up with a few games to rally (trick) the PAX into working out harder. Some of the games went off successfully, others failed. YHC promises to recover from this failure and keep moving forward as this is F3 and F3 is not a destination but a process to keep being better every day.

We started 1 minute late (failure)

The Warm Up: Armies, Armies Fast, Armies Faster (IC), Cherry Pickers (IC), Imperial Walkers (IC), Copper Head Squats (IC), Overhead presses (IC), Crab (IC) SSH while YHC grabs items from van that he forgot to bring (failure)

Game One: Pax splits into teams. Two pax pulls while bear crawling a third who is on moving pads holding a rope. At 20 yard line stop, 20 monkey humpers for the pullers and 20 merkins for the person being pulled. Fourth pax is jumping rope (failure as one rope was way too small for adults) while the three pax return. Game called in middle of second round as it just was not working (failure.)

Game Two: YHC left chalk in the car for the next game (failure). Mosey to YHC’s minivan (Failure that YHC has a minivan? YHC doesn’t think so as minivans are awesome!) Mosey to ping pong table for a single elimination tourney.

While two pax play best of 3 points other pax do:
* During point 1: Burpees
* During point 2: Side Straddle Hops
* During point 3: Al Gores

I won’t tell you who won but I will say YHC was very happy with the results. Final game went down to the third point and Burgundy (respect) went in for the kill with a huge windup shot that missed YHC’s side of the table.

Mosey to track. The night before YHC looked up ‘Best F3 workout ever’ and this came up:

5 burpees, run 1/8th mile.
5 burpees, 10 merkins, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, run 1/8th mile
5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, hold plank 1 min, run…

We finished it off with some last man sprints and finished on time.

Great COT / BOM prose from Psych.

YHC and Q: Cleveland Rocks

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2020 – Ready, Set, Go!

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01 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Copperhead Squats – 20
Lunges – 20 each leg

The Thang: Icosahedron of Death
The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.

The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.

  1.  8-Count Bodybuilders
  2.  Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs. 
  3. Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
  4.  Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
  5. (Partner) Shoulder Taps
  6.  Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
  7.  Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
  8. Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
  9.  Burpees
  10.  Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
  11.  Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
  12.  Flutter Kicks
  13. American Hammer
  14.  Diamonds
  15.  Freddie Mercury
  16.  Mountain Climbers
  17.  Dolly
  18. Calf Raises
  19.  SSH
  20. 400 M Sprint

During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region

1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays.
2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in!
3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!

Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.

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A Veteran’s Day Military Beatdown

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11 Nov 2019

Q : Flea

DISCLAIMER: Given

Warmup:

4 PAX showed up today for a VERY foggy beatdown.

Weed Pickers – 20 IC
SSH – 50 IC
Hill Billies – 20 IC
Morrocan Night clubs – 25 IC

MODIFIED 21 GUNS

Exercises below were performed AMRAP for time. We ended up getting through it about 4X. PAX could complete the exercises in any order of their choice., but there were 5 exercises, representing the 5 branches of the military.

1 Lap around the field
21 Merkins
21 Step-Ups (each leg)
21 Burpees
21 WWII Sit-ups
21 Squats

After the first set was complete and we started the 2nd set. I asked all PAX to think of a Veteran in your life and how they’ve impacted the man you’ve become. During the 3rd set, PAX were asked to think of the days a veteran had impacted their own faith journey, whatever their beliefs may be. Finally, during the last set, PAX were asked to think about a time they pushed themselves further than they thought possible because of a veteran.

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria.

Moleskin

A couple of events coming up. Expect an e-mail soon and think about a holiday Q if you can!

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

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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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HIIT Monday Hard

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20191021
Q: Flea

DISCLAIMER: Given

Warmup: 
SSH – 20 IC
Imperial Walkers – 20IC
Hillbillies – 20IC
Sun Gods – 10 IC 
Immediately into 10 Morrocan Nightclubs

THE THANG
Mosied over to the playground and did the following 4X

Each exercise was conducted for 45sec in order with a 15sec rest inbetween and 1 min rest between sets.

SSH
Air Squats
Merkins
Al Gore
Tricep Dips
Lunges
Planck (High or Low)
Step Ups
LBCs
Mountain Climbers

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

MOLESKIN
-2nd F at British Bulldog Pub on 24 Oct, 5pm -whenever
-This week marks the launch of the F3 Impact Challenge. Find out more here: https://www.youtube.com/watch?v=puIFL5o4wHY
-Veteran’s Day Volunteering opportunity with Great Clips
-2nd F on November 21st – location to follow

LEXICON: Word of the day- 
10/90 – The general premise that 10% of the people in any Community or Organization will account for 90% of its IMPACT.

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