Tag: Sharkbait

What We’ve Got Here…is Failure to Communicate

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20190617
Q: Flea

…without the countercultural rebellion

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

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

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.

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Pre-Spartan Beatdown

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20190601
Q: Flea

DISCLAIMER: Given

Warmup: 
Abe Vigodas – 15 IC
Cherry Pickers -15 IC
Sun gods -10 IC
Imperial Walkers – 15 IC

THE THANG
Today’s workout was designed to be flexible enough the PAX could adjust the level of difficulty to suit their needs and give those going to the Spartan today a little break although that’s not quite how it turned out…

It was broken up into 5 stations with exercises repeated for 10 minutes at each station. PAX were given the option of a ten-minute repeating timer or 30-sec interval timer and ten-minute station switch timer and this is where the confusion began. The intent with the 30-sec timer was that some stations had 30 sec/1 min workouts, but that message was not conveyed quite accurately enough and there was some confusion at the beginning that every workout was 30 seconds without rest.

Group counted off by 5s and were broken up into different stations. We were a little behind schedule after the warmup so the final station was only about 7 minutes in length.

Station #1
15 burpees
20 reverse lunges/side
10 merkins
20 LBC’s
10 Tricep Dips

Station #2
30 sec Mountain Climbers
30 squats
10 Overhead Shoulder Press w/ Coupon
20 Freddie Mercuries
10 plank with hip dips

Station #3
30 SSH
30 Alternating Lunges
30 Bicep Curls
20 Plank Jacks
30 sec Plank Right Side
30 sec Plank Left Side

Station #4
45 Calf Raises
1 min wall-sit
1 min Jog in Place
15 Reverse Lunges Each Leg
30 Squats

Station #5
15 bicep curls each side w/ coupon
15 tricep dips
30 mountain climbers
30 plank w/ alternating shoulder taps
1 lap around track

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

MOLESKIN
Several Second F events on the way! See e-mails!
Today’s words of wisdom revolved around the vagueness of the workout and the original intention of allowing for allowing flexibility for the PAX to adapt it to their own needs. I’ve recently been studying the Old Testament of the Bible, because I think sometimes Christians have a bad habit of simply ignoring that part of the Bible due to its complexity and immense cultural differences.

The verse that specifically popped into my today during the workout was Gen 12:1 “Now the LORD said to Abram, ‘Go from your country and your kindred and your father’s house to the land that I will show you.’

The instruction was vague but Abram followed the instructions given to him. Sometimes in life we receive vague instructions from God or our leaders and it is our job to continually ask for guidance and direction as to how to proceed with a little bit of our own gifts and ingenuity.

LEXICON: Word of the day- 
BLACK SWAN – Thriving in the chaos of the unpredictable.

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Triple Nickel

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VQ: Mad Max

Disclaimer: Given

Warm O Rama:
Side straddle hops

Arm circles

Abe Begodas

1 lap around the field with high knees and buttkickers on the end lines

The Thang

Triple Nickel

This is a beat the clock exercise.  The workout is broken into 5 min sets.  Each rep is 1 min long.  During the rep you must complete 10 squats, 10 merkins, and 10 crunches.  If you finish within the minute you rest until the minute is elapsed.  The faster you complete the rep the more rest you get.  If you do not complete the rep in the allotted one min you immediately move on to the new rep.

After 5 reps, one running lap around the field.

Complete three, 5 min sets (5,5,5 or triple nickel).

Dealers choice

Words of wisdom:

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Proverbs 3: 5-6

Never take on impossible tasks alone.  Rely on your friends, break it into manageable pieces, and rely on God.  The workout today resulted in 150 squats, merkins, and crunches.  But it was not done in one shot, it was spread out to make it manageable.  We pushed each other through because that is what is expected of friends.  We finish with a prayer because we know God was helping us through. Count-O-Rama, Name-O-Rama, COT

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100 Yards The Hard Way

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VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas
Windmills

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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Yes, you can sail the seven seas…

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08 May 2019

Q: Priorities

Where can you find pleasure
Search the world for treasure
Learn science technology
Where can you begin to make your dreams all come true
On the land or on the sea
Where can you learn to fly
Play in sports and skin dive
Study oceanography
Sign up for the big band
Or sit in the grandstand
When your team and others meet

8 pax posted for a PFA season themed beat down! NPS is ramping up for their bi annual physical fitness assessment so this morning, we went through the Navy’s physical readiness test.

Warmup –

  • SSHs IC x20
  • Moroccan Nightclubs IC x20
  • Imperial Walkers IC x20
  • Copperhead squats IC x20
  • Out n Ups IC x20

The Thang –

  • 2 minutes max situps
  • 2 minutes max merkins
  • 1.5 mile run

Thats it. Can you handle that? See your local military recruiter for more details…

Here’s the minimum passing requirements by age group:

Age group Situps/Merkins/Run

  • 30-34 44/35/14:15
  • 35-40 40/33/14:45
  • 40-45 37/29/15:15
  • 45-50 33/25/15:45
  • 50+ 30/23/16:15

We got done a few minutes early so we did a little circle of pain. Dealers choice. Had to be x15 of a 4 count exercise.

  • Box Cutters
  • American Hammers
  • Chilcutt Peter Parkers
  • Lunges
  • Flutter Kicks
  • Hillbillies
  • Dying Cockroaches
  • Shoulder Taps (yay, got ’em all!)

COT –

Words of Wisdom: Check out Q1.2 – The King and Q1.3 – The Queen. These are the daily discipline of physically training the body and the daily discipline over what is put in the body.

“You can’t out King your Queen.” – Dredd

It is impossible to train or maintain your body to your expectations by only having discipline over one and not the other.

Counterama

Name-o-rama

BOM

Announcements –

Lots of VQs coming up! Don’t miss a workout or you might miss something awesome. Check out the Q schedule to see who is Qing a workout near you and sign up!

Make sure you put June 8th on your calendar! Many of us will be leaving Monterey in mid June and we’re planning some kind of big blowout event. Stay tuned!

Other events coming up are The Murph on Memorial Day, Monday May 27th at Toro Park and the Spartan Race on June 1st.

If you haven’t already, join the conversation on Slack.

Priorities out

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Go For a Run

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20190506
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC

THE THANG
Today’s workout was inspired by a workout created By Jen Eddins at
https://www.peanutbutterrunner.com/
The run was together, but each workout was an individual effort, rest in Al Gore upon completion

10 minute run around the neighborhood
50 Copperhead squats
40 Freddie Mercuries
30 Curtsy Lunges
20 Merkins
10 Jump-Lunge-Burpees
8 minute run around the neighborhood
40 Copperhead squats
30 Freddie Mercuries
20 Curtsy Lunges
10 Merkins
5 Jump-Lunge-Burpees
6 minute run around the field

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

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

LEXICON: Word of the day-
CARRIER PIGEON – Delivering a Weinke to a Workout without Posting for it. (NOTE: Didn’t happen, just like the name!)

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Unleash the Hills of Hell

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20190427
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC
Capri lap

THE THANG

Quadrophilia
-From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.

Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top)
– From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.

Mosey to the auditorium steps

Up Steps –
Alternating Workouts on each step +5 dips +10calf raises per step
(i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)

Down Steps –
Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)

Mosey to the football field
1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.

Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!

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

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

Welcome “Dab”!

LEXICON: Word of the day-
ALWAYS BE HEADLOCKING – 
A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

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Monday Morning BLISs

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20190422
Q: Flea

DISCLAIMER: Given

Warmup: 
20 Morrocan Nightclubs IC
20 Copperhead Squats IC
20 Abe Vigodas IC
Capri Lap IC

THE THANG
PAX were given the option to count up or count down, up was selected. Excercise consisted of a modified Four Corner/BLIMPS

The workout started at the far end of the field as described. Start at first corner, do 10 Burpees. Run to 2nd, do 10 Lunges (each leg). Run to 3rd, 10 Imperial Walkers. Run to 4th corner, 10 Squats. 10 reps were added each lap 10/20/30.

For 10 and 20 movement was Bear Crawls across short side and Karaokes over Long

For 30 movement was Karaoke across Short Side and jog across long

After the 3rd Lap, 6 minutes left so we transitioned to 6 MoM
Ring of Fire w/ 10 4 count Mountain Climbers
25 4-count American Hammers IC
20 4-count Scissor Kicks IC
20 Hillbillies IC

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria at Priorities’ House

MOLESKIN
Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

——————————–—-27April————————– 
Love Our Central Coast (3rd F)
https://www.loveourcentralcoast.org/

Q School in San Francisco Area (See e-mail or ask me) (1st F)
Sign-up here! https://forms.gle/y7JK2Hyhg9Vi2nV87

Also there is going to be a BBQ (2nd F) for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)

LEXICON: Word of the day-
AMATEUR –  A man ruled by emotional reaction rather proactive Preparedness.

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Absolutely No B.S.

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20190415
Q: Flea

DISCLAIMER: Given

Warmup: 
10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD)
20 Imperial Walkers
20 Hillbillies
10 Merkins

THE THANG
Always looking for new ways to challenge eachother I came up with the following workout after hearing (joke) complaints from one of my fellow PAX during the Saturday Post.

Using a deck of cards we broke up into two groups of three.
One member drew a card with a workout printed on it (From the “F3 Beat Down Deck”).
They then state a number they believe that they can accomplish.
The other two members can then call B.S. in order and state a higher number (minimum increment of 5)
OR
Each member can claim a pass
HOWEVER
The members that pass must draw a new card from the deck and execute the new workout until the original PAX has completed their set number of workouts.

To help clarify cards: Any distance cards served as a “break” and all PAX executed a run around the soccer field after completing the next workout.

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

MOLESKIN
I came up with this workout without the full set of rules worked out in my head and it worked out fairly well. The competition was great and my muscles are definitely feeling it.

Beach’s Spring Wing Ding Patio Party is coming up. You can message myself or him if you need details.
He also just sent out the following amplifications

“Hello Party People! Forecast for Saturday says 65 degrees, cloudy, 10% precipitation, and 11mph winds. If the forecast happens to turn bad by Saturday I will postpone to a later date. Expecting 22+ people. Parking may be challenging, you may have to walk a few blocks. I apologize in advance and will seek your forgiveness with free beer or a wise-crack at my expense. I’m open for business at 1pm or anytime after. Some ppl are asking if it is okay to bring their kids. Absolutely! I have some board games and nintendo if they need entertainment. If it starts getting chilly, I have a patio heater that looks like it got tortured by wind….because it was. Can’t wait to see y’all !!”


Also, for those that weren’t there Saturday, I took over second F coordinator I will be looking at setting up monthly thing for us all to get together and relax a little, this month will be Beach’s party though, so get there!  
Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

—-27April—-
Love Our Central Coast
https://www.loveourcentralcoast.org/
Q School in San Francisco Area (See e-mail or ask me)
Also there is going to be a BBQ for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)

LEXICON: Word of the day-
BE THE BACON –
An exhoratation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.

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