12 pax did some parkour around Carmel High for a Cleveland Rocks beat down.
LBCs, burpees, merkins, duck walks, jumping, running… we did a lot.
An honor to host Sharkbaits dad today! 74 years and going strong. Respect Cow Bell!
Love everyone.
Disclaimer given
Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC
Iron Pax Challenge Week 3 workout….
10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.
Run 4 laps, repeat above and run again reducing 1 lap each time.
Count o Rama, Name o Rama, BOM, Coffee!
15 JUL 2019 Q- Flea
DISCLAIMER: Given
Started the morning of fresh with some bonus hill runs to get the adrenaline flowing
SSH – 20 IC
Sun gods – 10 IC (FWD/BACK) (SIDES/OVHEAD/FRONT)
Transitioned immediately into Morrocan Night clubs – 20 IC
Ran down the La Mesa Hill
Merkins – 20 IC
LBC – 20 IC
Ran up the La Mesa Hill
As per the flea gold standard, today was circuit-based, after the warmup we came back and utilized the complex timer app (link at bottom) each workout lasted one-minute with ten exercises back-to-back for a ten-minute set
1 min squat
1 min side squat
1 min low plank hold
1 min burpees
1 min SSD
1 min mountain climbers
1min leg raises
1 min Freddie Mercuries
1 min high knees
1 min gas pumps
2 Laps around Field
REPEATO 2x
Upcoming Dates
24 August
F3 Birthday Bash
05 October
Tough Mudder (Link to info at bottom)
Messing with templates, kind of like this one and may stick with it.
DAFFODIL –
The people-group each person was born to Serve.
Complex Timer:
https://play.google.com/store/apps/details?id=com.deslomator.complextimer&hl=en_US
Tough Mudder:
https://f3-sf-peninsula.slack.com/archives/CKLHKSCJK/p1561134921008600
20190708
Q: Flea
DISCLAIMER: Given
Warmup:
SSH – 40 IC
Imperial Walkers – 30 IC
Daisy Pickers – 20 IC
Merkins – 10
THE THANG
We didn’t do a July 4th Holiday workout so I wanted to makeup for that! It was great to have Toolbelt from down range!
FIRST WORKOUT (MERICA!)
One person ran a lap around the field while the other two performed the excercise!
50 – Merkins
50 – El Captains (in place)
50 – Rosalitas
50 – Imperial Walkers (4-count)
50 – Carolina Dry Docks
50 – Arm Circles
REPEATO – 2X
SECOND WORKOUT
Mosied to the playground and performed a rotating set
Step-ups
LBC’s
Aussie Merkins – 30, performed as counter
REPEATO – 2X
Mosied back to flag and finished with 1min of plank for time
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria
MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
QuickSilver planning eventually
LEXICON: Word of the day-
DOWN RANGE– Out of town and unavailable to participate in a Workout or other Event. Abbr: DR.
11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.
The Warmup:
Armies IC, Batwings IC, Abe Begotas IC, LBC IC, Cherry Pickers IC, Australian Snow Angels IC, Plank Jacks IC, Jog 1 lap.
The Thang:
Partner up and grab a coupon.
1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.
1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.
Back to the other endzone with Crawl Bears and Bears and Blocks.
1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.
1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.
Return the coupons.
Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.
Count-o-rama
Name-o-rama
For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
6 PAX came out to Carmel High this morning for an upper body beatdown. Welcome FNG ThisOneTime and sort of FNG Californication
Disclaimer Given
Warmup:
Armies IC, Batwings IC, Imperial Walkers IC, Gorilla Humpers IC, Hello Dollies IC, LBCs IC, 1/4 mile fun OYO.
The Thang:
Grab a coupon and partner up
1 partner bear crawls to 25 and back while partner does Elf on a Shelf with the coupon. Once partner gets back from bear crawls switch places. Repeat again.
20 count
Bears and Blocks – 1 partner bear crawls to 25 pulling coupon along the way while other partner crab walks to 25. Switch at 25 and go to 50. Switch back to 25 and switch again to goal line.
20 count
John Cusak – everyone holds coupon above their head and walks 100 yards. 20 count. Repeat back.
Partner up. One partner planks while other partner does as many LBCs as they can – then switch. Repeat for Moantain Climbers, Merkins.
Morocon Night Clubs IC to finish out the day.
Count-0-Rama
Name-O-Rama
Words of wisdom: “If you don’t know where you are going, you will wind up somewhere else.” Yogi Bera
BOM