Tag: Sharkbait

Sally got us good

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Q: Cleveland Rocks

8.1 pax posted today at Carmel High.

DISCLAIMER: Given

Warmup:

10 Merkins IC, 10 Batwings IC, 10 Monkey Humpers IC, 6 Gorilla Humpers IC, 15 Abe Vigodas IC, 15 Impercial Walkers IC

The Thang:

2 laps of Last Man Sprints

Chubaburpee – done to the song Tubthumping: SSH and Burpees when the song says “I get knocked down, but…”

20 count

2 laps of Last Man Sprints

Stay on the track…. 15 Plank Jacks, run 1/4 of track, 15 squats, run 1/4 of track, 15 SSH, run 1/4 of track, 15 seconds wall lean. When leader catches last place go one more time around at last place pace than it’s over for all.

20 count

Bring Sally Up: Moby’s song “Bring Sally Up.” Start chest to ground, when song says Bring Sally Up you go to up Merkin position and hold, when song says Bring Sally Down you go to down Merkin position and hold.

20 count

Run 3 laps – your pace.

1 lap Last Man Sprints

Number-O-Rama

Name-O-Rama: Welcome FNG Momentum (respect!)

Words of wisdom

COT

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1/16th sprints and bern

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V: Cleveland Rocks

DISCLAIMER: Given

Warmup:

10 Merkins IC, 5 Moneky Humpers IC, 5 Gorilla Humpers IC, 15 Side Straddle Hops IC, 15 Imperial Walkers IC

The Thang:

On the track. 10 burpees, sprint 1/16th of mile, 10 squats, sprint 1/16th of mile, 10 merkins, sprint 1/16th of mile, wall sits for 10 seconds, sprint 1/16th mile… repeat. Keep up until first place reaches last place. As posters catch up keep pace with last place for 1 more lap then it’s over.

20 count from @Bruha Ja

Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.

Mosey along to bottom of hill near baseball field.

Time to honor the backwards running of Priorities. Bernie Sanders (run backwards) up the hill. Feel the bern. Posters choice 10 squats, merkins burpees etc. Mosey back down. Repeat 3 times.

Teams of 2. One grabs cinder block. Line up on goal line. 1 team member inch worms while other runs with cinder block to other goal line and returns to meet inch wormer. Change places and repeat until you are both at the end zone. 20 count from Sharkbait. Repeat the other way but doing Crawl Bears back.

Wow, there’s still time! Let’s run the bleacher stairs and lean on a wall.

Number-O-Rama

Name-O-Rama

Welcome FNG Peak!

Words of wisdom: Showing off is the fool’s idea of glory…. and some discussion of who would win a battle between Bruce Lee and Chuck Norris.

COT

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Backward speed and where to get it

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Date: 3 APR 19

Q: Priorities

Seven, you heard that right, seven pax posted on a Wednesday morning to get a little wet and sandy. B.L.I.M.P.S. were the order of the day. Here’s what went down:

Warmup:

  • Side Straddle Hops x20 IC
  • Imperial Walkers x20 IC
  • Moroccan Night Clubs x20 IC
  • Copperhead Squats x20 IC

Thang:

Mosey down to the water to Checkpoint number 1. This was just an arbitrary spot on the beach.

5 Burpees OYO (on your own)

Mosey to the wharf pier approximately 1/4 mile down the beach. (Checkpoint 2)

5 Burpees / 10 Lunges each leg OYO

Mosey back to checkpoint 1 – 70% effort – Plank for the 6

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers OYO

Sprint back to Checkpoint 2 – 90% effort – wall sits for the 6

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins OYO

Back to checkpoint 1 – choice of bear crawls or lunges or combo of the two – when finished, mosey back to the 6 and finish together.

At this point we paused to reflect on our quarter mile of bear crawls/lunges

The recurring theme of 2019 for YHC has been that we are all training for some event in the near or far future that we don’t know yet when or where or what or why. Again and again throughout this year we have done things that are ridiculously hard, painful and dumb for seemingly no good reason. We’ve woken up before the sun. We’ve drenched ourselves in pouring rain. We’ve lifted heavy things many times over. We’ve bear crawled or lunged a quarter mile in the sand. Many times over this quarter mile, I thought to myself, and was not alone, that this was too much. But we did it anyway. And we finished.

I argue that the event we’re training for is coming. Maybe it is a deadly disease we’ll be fighting. Maybe it will be carrying a child to safety from a natural disaster. Maybe it’ll be rescuing a complete stranger. God willing it will be none of those things but if it is, doing the hard, painful and dumb things now is going to help us to be better when we truly need the strength and perseverance.

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins / 25 Plank Jacks OYO

Indian Run to checkpoint 2

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins / 25 Plank Jacks / 30 Squats OYO

Backward sprint to checkpoint 1

Here is where YHC laid down a challenge. If anyone could beat me in this quarter mile backward run, then the workout would be over. Now you have to understand, there are not many things in this world that I am ever the best at or even really good at for that matter. You would not expect this 240 pound frame to move very fast and you would be right. In any direction but backwards that is. For what ever reason, the Sky Q found it right to give me blazing speed but only in the reverse direction. I’m not saying I’m the best in the world but on an average day at the beach, I can more than hold my own.

Thank you You Betcha for keeping me honest. You put up a valiant effort. Thanks for pushing me. But in the world of quarter mile beach backwards sprinting, 2nd place is just the first loser.

We were out of time anyway, so back to the flags.

COT: Numbers/Names/BallOfMan

Announcements:

Beach is hosting a Spring Wing Ding Patio Party at his new place on Apr 20! See you there!

Sign up to run the Spartan Race with F3 Monterey! June 1st. Ask for more details.

The best way to get details like this are by joining us on Slack. Click on this link to stay up to date on all things F3 in the golden state.

Sign up to Q a workout!

YHC wrote this from 30,000 ft. Kudos to JetBlue for the free wifi!

SYITG

Priorities out

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45 Minutes and Barely Time to Breathe

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20190401
Q: Flea

DISCLAIMER: Given

Warmup:
For 3:30
20 Copperhead Squats, 20 SSH, 20 Lunges, 20 Abe Vigodas

THE THANG

My watch died before I left for Tucson and I hadn’t gotten a new one yet so to make sure we started and ended on time I set a timer today. Workouts were determined by Deck of Cards.

15 reps of 1 min workout and 15 sec rest
1 min rest
Another 15 reps of 1 min workout and 15 sec rest.

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

MOLESKIN
Words of Wisdom: “You miss 100% of the shots you don’t take.” 

LEXICON: Word of the day-
80/1 RULE – The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

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Spartan Prep – Day One

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20190318
Q: Flea

DISCLAIMER: Given

WARMUP: 

20 Hillbillies
20 Imperial Walkers
20 SSH
20 Lunges
20 Cherry Pickers

THE THANG

Modified Triple Nickles – Moseyed to the Hill to start some Spartan Training!
5 – burpees at the bottom
5 – 4 count WWII Situps at the top
—3 reps
Moseyed back to the playground by the shovel flag for 1 round of
– Aussie Merkins (Timer – 20 reps)
– Dips
– Derkins
– Step Ups
Finally, back to the shovel flag for 50 Calf Raises, 20 Squats and 20 Mountain Climbers.

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

MOLESKIN+
Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!

Words of Wisdom: Building on DIRTY JOBZ Use of poetry, I felt like we needed some Shakespearean culture in our lives.

Discussion From the Art of Manliness
“Knowing how to inspire and lead others is an essential manly attribute. In Shakespeare’s  Henry V, King Henry exemplifies manliness in action as he rallies his army against the highly skilled French knights. In his “Saint Crispin’s Day” speech, Henry V speaks of glory, honor, and brotherhood- all ideals that inspire even the most despairing and downtrodden of men. Read this fictional, and yet powerful speech when you’re feeling unmotivated and depressed. It will stir you to focus on the legacy you are building and will pass on to your sons and to history. “

“St. Crispin’s Day Speech”

By: William Shakespeare

WESTMORELAND. O that we now had here
But one ten thousand of those men in England
That do no work to-day!

KING. What’s he that wishes so?
My cousin Westmoreland? No, my fair cousin;
If we are mark’d to die, we are enow
To do our country loss; and if to live,
The fewer men, the greater share of honour.
God’s will! I pray thee, wish not one man more.
By Jove, I am not covetous for gold,
Nor care I who doth feed upon my cost;
It yearns me not if men my garments wear;
Such outward things dwell not in my desires.
But if it be a sin to covet honour,
I am the most offending soul alive.
No, faith, my coz, wish not a man from England.
God’s peace! I would not lose so great an honour
As one man more methinks would share from me
For the best hope I have. O, do not wish one more!
Rather proclaim it, Westmoreland, through my host,
That he which hath no stomach to this fight,
Let him depart; his passport shall be made,
And crowns for convoy put into his purse;
We would not die in that man’s company
That fears his fellowship to die with us.
This day is call’d the feast of Crispian.
He that outlives this day, and comes safe home,
Will stand a tip-toe when this day is nam’d,
And rouse him at the name of Crispian.
He that shall live this day, and see old age,
Will yearly on the vigil feast his neighbours,
And say ‘To-morrow is Saint Crispian.’
Then will he strip his sleeve and show his scars,
And say ‘These wounds I had on Crispian’s day.’
Old men forget; yet all shall be forgot,
But he’ll remember, with advantages,
What feats he did that day. Then shall our names,
Familiar in his mouth as household words-
Harry the King, Bedford and Exeter,
Warwick and Talbot, Salisbury and Gloucester-
Be in their flowing cups freshly rememb’red.
This story shall the good man teach his son;
And Crispin Crispian shall ne’er go by,
From this day to the ending of the world,
But we in it shall be remembered-
We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother; be he ne’er so vile,
This day shall gentle his condition;
And gentlemen in England now-a-bed
Shall think themselves accurs’d they were not here,
And hold their manhoods cheap whiles any speaks
That fought with us upon Saint Crispin’s day.

LEXICON: Word of the day–
3S2T- Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).

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Simple 3×4 Set Workout

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Or How I Came to Stop Worrying and Love the Week After DST.

20190311
Q: Flea

DISCLAIMER: Given

WARMUP: None

THE THANG

Today’s workout was a timed circuit that was set to take exactly 42 minutes so walked through some of the new exercises and went straight into it.

Each workout was 45 seconds during the first part with a 15second rest in between

3 Sets Total
1. Lunge-Knee Power Driver-Squat
2. Side Straddle Hops
3. Squat and Calf Raises
4. Plank
5. Curtsey Lunges
6. Diamond Pushups

7. 4 Reps (50 sec/10sec rest)
7a. Jump Squat/Burpees
7b. High Knees

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

MOLESKIN
Words of Wisdom: “Saying Yes to Something is Saying No to Something Else.”

Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!

LEXICON: Word of the day-
FATHERTIME- That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now.”

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Hungover

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I showed up just in time with a bottle of water in one hand and a banana in the other. We always start on time.

20190309
Q: You Betcha
PAX: Sharkbait, Jagger, Cleveland Rocks, Burgundy, Priorities, Honest Abe, Flea, Dirty Jobs, Beach

Warmup:
SSH, Hill billies, Imperial walkers (others counted so I could keep it together)

The Thang:

Mosey to a hill and partner up:
Partner runs to the bottom and then swap to complete the following combined:
100 squats
200 burpees (bad idea – turned in to 100 burpees and 100 merkins)
300 lunges

Mosey back to the start:
8 minutes of abs IC
100 yard bear crawl/crawl bear (users choice)
50 yard crab walk
(Sharkbait and Jagger had to leave-sad)

Mosey to a different hill:
(Passed the stash of coupons on the way)
50 curls
30 4-count mountain climbers IC
Lunges up the hill

Mosey back to the start:
Had time for a couple more minutes of abs

Name-o-rama – Count-o-rama

Words of wisdom:
From Ash Wednesday service: Don’t be a hypocrite. Don’t pray in public just so people see you. Pray in the most inner room of your home alone so that it can be between you and your God. Apply to everything else. Do it because it is right and not just to put on a show for others.


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iFit #oscarsworkout

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20190225
Q: Flea

DISCLAIMER: Given

WARMUP: None

THE THANG

Today’s workout was based upon a post from iFit Blog, that you can find out more about HERE. Wanted to try something new. For those that didn’t watch the Oscars, I’ll summarize it for you in a matter of minutes.

– 6 Buttkickers every time someone said “My Fellow Nominees” (36 total)
– 6 Calf Raises every time a montage is played (48 total)
– 6 Copperhead Squats every time someone thanks the person who gives them their big break (36- total)
– 6 Leg Raises for every wardrobe malfunction (24 total) [3 times were tripping over a dress]
– 12 Narrow Lunges every time “The Favourite” Wins (12 total)
– 12 SSH every time someone thanks The Academy (132 total)
– 6 Wide-arm push-ups every time someone says “I love you” (54 total)
– 6 Freddie Mercuries every time someone says “Whoa” (42 total)
– 8 Luges for every award Bohemian Rhapsody wins (24 total)
– 12 Side Plank Crunches for every award A Star is Born Wins (12 total)
– 12 Mountain Climbers every time the camera pans to a runner up (48 total)
– 6 Burpees every time a speech is cut off by music (48 total)
– 12 Tuck Jumps every time “Roma” wins (48 total)
– 6 push-ups every time someone thanked the Cast and Crew (52 total)

The final workout was split up
– 6 Russian twists every time some thanked their family (156 total)
—- 25 Russian Twists
—- 1 Lap around the field
—– Total = 6 repetitions

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

MOLESKIN
Words of Wisdom: “No matter how busy life gets, Never forget what matters.”

Don’t forget to start thinking about the Spartan Race later this Spring. More Details HERE

LEXICON: Word of the day-
WEINKE- A written list of the Exercises a Q intends to call at a Workout.

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Keep runnin’ runnin’ and runnin’ runnin’

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06 Feb 2019

Q: Priorities

Cold. Tired. 3 Pax beat the fartsack to get 2.79 miles in.

Warmup:

  • SSHs x20 IC
  • IWs x20 IC
  • Sun gods x15 IC
  • Copperhead Squats x20 IC
  • Burpees x15 IC

The Thang: Mosey. And keep moseying. To the parking lot outside NPS gate. 3/4 miles? Give or take.

1 minute squats AMRAP/1 minute lunges AMRAP x3

Mosey back to boardwalk steps. 8 minutes as many loops to the beach and back to rec trail.

Sprint back to flags then pick up the 6.

1 minute calf raises AMRAP

COT: Are you prepared? So you’re running a race. Can you run an 8 minute mile? Could you run an 8 minute mile carrying your kids? Could you run an 8 minute mile carrying me? What are you preparing for? Check out this weeks Q source and the 43feet podcast on Preparedness.YHC

Count/Names/BOM

Announcements:

The F3 CA camping trip is here! Don’t let the 20% chance of rain stop you. Come on out to Sunset State Beach anytime this weekend. Plenty of room. Plenty of food. YHC will be serving smoked meat all weekend long and a smokefest for a workout Saturday morning!

So you have two options for posting on Saturday. One the normal AO at Carmel High with You Betcha on Q. The second is at the camp ground in Watsonville with YHC. Get somewhere.

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BLUF: Didn’t want to workout this a.m.

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4 Feb 2019

Q: Priorities

Bottom line up front (BLUF) YHC was dreaming of the fartsack until 5:59. Didn’t want to workout. Sharkbait, having no power at his house for the weekend, was onboard with going straight to coffee if it was just the 2 of us. Thankfully, we were not alone and since our minds were weak, we had F3 brothers to pick us up. Flea and Tiny Lumber emerged from the gloom and needed our A game just like we needed theirs.

And then, about 15 minutes in, the heaven’s opened and the monsoon began…

So here’s how it went down:

Warmup: SSHs, IWs, MNCs, Copperhead squats x20 IC

The Thang: Mosey to the basketball court for a variation on the Cooper. Instead of a lap, we ran suicides.

  • 10, 9 – Burpees – suicides – Plank
  • 8, 7 – Merkins – Forward to each line, sprint backwards back
  • 6, 5 – Dips – Lunge walk suicides
  • 4, 3 – Burpees – Bear Crawl suicides
  • 2, 1 – Calf raises x20 – suicides

Mosey back to the play ground. 3 rounds of 20 seconds max pull-ups. Mosey back to the flags.

Count/Names/BOM

COT: This morning exemplified the 2 biggest reasons F3 is important to me. 1. It is a proven fact that I cannot will myself to workout alone. Left to my own devices, I will fartsack all day long. Absolutely zero desire to do any work this morning. So thankful for the men of F3 Monterey to motivate me and keep me accountable. And you can all know that when you show up to a workout not wanting to work, I’m gonna be there to push you. Period.

2. We are all training for something. A time is coming when we will be asked to do something we are not expecting. We can train for races and train to get in shape but how do you train for that day when your car breaks down and you have to carry your kids for a few miles to get help? Or the day you have to shovel your snowed in neighbor out of their house when the power goes out? Or rescue a dog from the roof of a flooded house? Will any of these things happen to you? Unknowable. That’s why it’s the unexpected. But how do you prepare for the unexpected? Well, maybe it’s by persevering through bear crawls in down pouring rain on a cold basketball court.

TAPS: Dirty Jobs shared on Saturday that his brother and sister are both dealing with some serious stuff. Keep them in your TAPS.

and pray for those in Carmel still without power and the workers trying to fix it.

Announcements:

Camping trip this weekend. Just say yes. Yes.

Free Samples is taking the lead on the Spartan race. Talk to him if you are interested.

Join the conversation on slack. That’s where all the shenanigans takes place.

The Q schedule is filling up fast. If you think you’re ready for your first Q, you better sign up now! There isn’t an open Saturday until mid March.

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