30 Degree’s


Q Sharkbait

Pax Priorities

Warm Up

Imperial Walkers 25

Rockette Hill Billies 25

Abe Vigoda Slow 20

CooperHead Squat 20

Annie Plank 10


Dutch Skate


The Thing


3 Rounds

Pulse Row’s




Lt Dans

Merkin Ladder

Back Plank


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Tardy BackBlast 20180213


Q SharkBait

Pax Mud Duck, Beach & Priorities

Imperial Walkers 25

Hill Billies 25

Abe Vigoda Slow 20

CooperHead Squat 20

Annie Plank 10

UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat


The Thing

Ciabatta Routine Hurpees

Broad Jump Burpees

Indian Bear Crawl

DirtyMacDeuce Dips / Step Ups / Gas Pumps

Wait in Al Gore

Arm Circles





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Birthdays everywhere


Q: Priorities

Pax: Rhymes, Mud Duck, Sawdust, Priorities

YHC doesn’t know what is so romantic about mid May but from all the birthdays going on, that’s when people are getting bizzay!  Croc’s birthday was 2 weeks ago, Priorities 2.0 had a birthday on Monday, M Croc is having a baby (quite possibly as I type this), M Rhymes is getting induced tonight and this morning F3 Monterey celebrated Sawdust’s 33rd birthday the best way we know how…


SSHs x33 IC

IWs x33 IC

Copperhead Merkins x33 IC

Paint the lines (only 1 court, gotta keep the legs fresh…)

The Thang:

The traditional F3 Monterey Birthday Run – (this is the second such event so it’s now a tradition…)

– 1 pax takes off with the jugs.  All other pax do 3 burpees.  When the jugs are caught, new pax takes over.  When you are caught with the jugs, you do 3 burpees and chase down the jugs again.  Repeato.

Mud Duck didn’t quite understand the point as when we all were coming back to pick him up, he turned around and got a head start back to the flags.  Good thought but we still had places to go.

Next, the S.A.W.D.U.S.T. commenced at the wharf courtyard.

Scorpion Dry Docks – x16.5 each leg – OYO

American Hammers – x33 IC

Wheel of Merkins x33 – OYO (33 merkins, turning 90 degrees between each rep)

Derkins – had to be skipped on account of time and exhaustion

Up-downs – See Derkins

Sun Gods – x33 IC (16.5 fwd/16.5 back each sides/front/overhead) – Aye!!

Birthday run back to the flags

Thigh Masters x16.5 each leg IC

COT:  Numbers/Names

Words of wisdom from last weeks F3 Round Table:

An old man going a lone highway,
Came, at the evening cold and gray,
To a chasm vast and deep and wide.
Through which was flowing a sullen tide
The old man crossed in the twilight dim,
The sullen stream had no fear for him;
But he turned when safe on the other side
And built a bridge to span the tide.
“Old man,” said a fellow pilgrim near,
“You are wasting your strength with building here;
Your journey will end with the ending day,
You never again will pass this way;
You’ve crossed the chasm, deep and wide,
Why build this bridge at evening tide?”
The builder lifted his old gray head;
“Good friend, in the path I have come,” he said,
“There followed after me to-day
A youth whose feet must pass this way.
This chasm that has been as naught to me
To that fair-haired youth may a pitfall be;
He, too, must cross in the twilight dim;
Good friend, I am building this bridge for him!”
YHC rambled on for a bit but said nothing better than the poem above.  Prayers for those coming after us, especially Croc 2.0 and Rhymes 2.0 coming soon.
  • Saturday’s AO is at the Super Park in Fort Ord.  Tell your friends.
  • The Saturday AO on March 10th will be Hill Yeah in San Mateo.  OBT has the Q. #F3Royalty
  • The 2018 Official Race Jersey logo is released!  Pre order yours here. Let us know if you’d like to be part of the group order to save on shipping.
  • Sign up for a Q here. 2 Qs a month from our senior pax would cover it.



So I wrote this post yesterday but never published it.  It was a crazy night.  I was writing quite literally as Baby Hux (Croc 2.0) was being born.  Mom and baby are doing great!  Thanks for all the TAPS, especially to Sharkbait for praying with me at happy hour in the middle of a bar when we got word they were going in for a C Section.  God is good!!

In other baby news, M Rhymes has been admitted to the hospital but no progress yet.  Continue the TAPS for the next new addition to F3 Monterey!

Priorities out


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The 90’s


AO change to Western Michigan University – Miller Parking Garage

Q: Iverson

Pax: Iceman, Iverson, Ping, Ryder, Stardust, TickTock

Arm circles, Merkins, Plank shoulder touches – all IC

Competition up stairs, passing block.

The Thang:

90’s beatdown

Mosey with blocks  to incline of parking ramp. B2W

One of the PAX jump rope to 90x, while rest of PAX AYG reps with blocks workouts listed below until 90x  jump rope were competed. In between each block set PAX completed one of the following; Sprint down and back on the incline, Bear crawl weave, crab walk weave, wall sit with punches

  • Block Workouts
    1. plank jacks
    2. monkey humpers
    3. flutter kicks with block
    4. overhead block hold
    5. shoulder press
    6. squats
    7. diamond Merkins on block
    8. curls
    9. ruck raise

We jammed out to some great 90’s music playing in the background including; Marky Mark, MC Hammer, and Sir Mix-A-Lot.

A great 18 Deg Saturday am beatdown, with 60 year old Iceman showing us all up on the crab walk (freakishly) and friendly competitions on the sprints!! A healthy showing considering the weather and AO change. Stardust getting better by the week, and TickTock back at it from taking some family time was great! Till next time…

Iverson Out

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Beach Yoga

Q: Rhymes

PAX: Beach, Croc, Priorities, Sawdust

All poses held for 20 count, done on each side

Bent Hamstring Stretch
Bent Torso Trist

Split Leg Hamstring Stretch

Ashtanga Sun Salutation x 2

Runners Pose

Warrior 1

Warrior 2

Reverse Warrior
Triangle Pose


Twisting Chair

Leg Raises

Right Angle Pose

Side Arm Balance

Prayer Twist


Bridge x 3


1/2 Boat


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F3 Monterey Grows Up…

2/6/18 – 2/8/18

We can no longer sit idly by.  We have things to do. Places to go. Families to provide for.  Communities to care for.  No longer can we rest in the warm comforts of our fartsacks until the sun rises.  F3 Monterey has changed its start time to 0530.  Here’s how it sleepily happened in the very early gloom…

Tuesday – 

Q: Priorities

Pax: Croc, Rhymes, Sharkbait, Priorities

SSHs x40 IC

Moroccan Nightclubs x20

Sun gods x10

Each pax picks an exercise:

Merkins, Squats, LBCs and Burpees were selected.

Commence The Cooper…

10 of each exercise – Indian Run a lap

9 of each exercise – Indian Run a lap



Finished 4 and a lap and then did 10 of each for good measure.


Coffee on the back porch, still in the pitch dark…

Thursday – 

Q: Priorities

Pax: Rhymes, Priorities

You Betchya stopped by on his bike with 3 minutes to go… doesn’t count…

Despite the fact that neither Rhymes nor YHC have responsibilities before 0900, it was really great to be there a half hour early.  (clears throat…)

SSHs x30 IC

IWs x20

Copperhead Squats x20

Mosey to Pullup Bars

Cindy 1-2-3:

Team inverted rows/Merkins/Squats – 100/200/300 w/ 50 yard run

Back to the flags for a true 6MOM

LBCs/Flutter Kicks/American Hammers

Numbers and Names

As a pax, we’ve got a lot of things going on in life right now.  We have pax trying to have kids, some sooner than others, pax starting new jobs, pax moving, and it goes on.  In that oh so special and awkward moment that is the 2 man BOM, we prayed for each individual pax of F3 Monterey.  May God be with each of you as you roll through life’s rollercoaster!


  • We’ve got a good number of pax who are excellent at Qing.  The goal is to a have a rotation of Qs.  If everyone who has Qed signs up for 2 Qs a month, we’d have every workout covered.  Here  is the Q schedule.  Step up for 2 a month!
  • This saturday 2/10 we’ll be at Del Monte Beach.  Rhymes has the Q.
  • Next Saturday 2/17 somewhere in Fort Ord.  YHC has the Q.
  • Also next Saturday, F3 Monterey will be helping to lead a Family Fitness event with Shoreline Church at Del Monte Beach at 1000.  Come on out and support and bring your families and friends.  Not an F3 workout but it will be eerily similar minus names for FNGs.
  • There is an opportunity to help with the launch of F3 Phoenix on March 24.  We’d like to send a contingent from F3 Monterey and SF Peninsula.  YHC will be driving but its a pretty quick flight from Monterey down to Phoenix. If interested, please let me know.  This will be a great opportunity to meet other seasoned F3 pax from Hampton Roads and Charlotte Metro and spread F3 to a FNGs in Phoenix. Aye!!

Priorities out

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Beachin Workout


Q; Sharkbait
Pax; Priorities, FNG UBetcha, Rhymes, Croc, FNG AAU, Mud Duck


Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10

The Thing

3 Rounds
Dying Cockroach IC x 10
Groiners x10

3 Rounds
Gas Pumps IC x10
Crab Cakes IC x10

Prison Cell Merkin w/ David Lee Roth Jump x 10

3 Rounds
Reverse Snow Angle IC x 10
Pike Push ups 10

Aiken Legs

Bear Crawl Burpees

11’s LBC’s @ Beach Fire Pit Run to Waters Edge Merkins Run Back to Beach Fire Pit

I  believe we have a new record for F3Monterey.  Warm and clear with calm seas.  Two FNG’s and a little sweat.

Intelligent design or big bang theory we are all come from the same source.  We are connected even if we do not see or feel it.

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Musical Leg Day


Q: Priorities

Pax: Rhymes, Mud Duck, Priorities

2 of Monterey’s finest (and YHC) stormed the beach in the blue moon light this morning.  The weather app said 50 degrees but that wind off the water was chilly on YHCs sleeveless like cheech arms.  Good thing F3 TC tagged me in a tweet this morning to remind me what cold really is.  -1 degree. -18 wind chill.  THAT is cold.  #cantore


SSHs x20 IC

IWs x20 IC

Hillbilly Walkers x20 IC

Copperhead Squats x20 IC

Paint the lines x 2 courts

With the legs officially warmed up, a friendly competition ensued in the form of a sprint back to the flags.  The purpose was to even the running speed of all pax.  The 1st back to the flags were voluntold to carry the heavy coupons.

Commence Musical Leg Day!

All the credit for this one goes to Mentos.  Just a little mosey.  With some heavy stuff.  To music.  Here’s the play list:

Mosey – Born to Run – Bruce Springsteen

Wall sits – No Sleep Till Brooklyn – Beastie Boys

Mosey – It’s Tricky – Run D.M.C.

Lunges – Free Bird – Lynyrd Skynyrd

Mosey – Runnin’ With The Devil – Van Halen

Merkins – Thunderstruck – AC/DC

Mosey – Run to the Hills – Iron Maiden

Monkey Humpers – Carry on Wayward Son – Kansas

Numbers, Names, BOM

Words of Wisdom today were about toughness.  Sometimes we need to be pushed beyond comfort.  That might mean occasionally posting in sub balmy temperatures and sometimes getting sand in your britches.  Maybe the adversity comes from removing oneself from their fartsack before the sun comes up.  The choice to take the DRP, to choose the hard-true over the easy-false, isn’t easy but if you’re not accelerating forward, you’re moving backwards.


“Lunges till Free Bird is over” was a legendary event that played a big role in YHCs F3 infancy.  The legs burned for days and it needed to be shared.  All 9 minutes and 7 seconds. Thanks Mentos!  http://f3rva.org/2017/02/23/freebird/

We’re right back here at Del Monte Beach on Saturday.  Sharkbait has the Q.  Sharkbait. On the beach.  Sounds dangerous.  Sounds hard.  Too hard. You probably shouldn’t go.  I’ll be going but maybe YOU should sleep in.  Red Pill or the Blue Pill?  #DRP

Still looking for a Q for 2/10!  You get to pick the location. Sign up here.




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Plate workout


Q Rhymes
Pax Priorities, Mud Duck, Sharkbait, Croc

Imperial Walkers 20
Hill Billies 20
Abe Vigoda 20

The Thing
Bolded exercises done with 25# plate
First round 90 seconds of exercise, 15 second rest

Squat Hops

Steering Wheels
Bicep Curls

Sneaky Lunge

Overhead Tricep Extension
Clean and Press

Bear Crawl

Single Arm Row

Overhead Lunge

Side Tri Rise
Oblique V-Ups

Quick feet

American Hammer
Lying Down Tricep Extension


Bent Over Row
Upright Row

Round One Complete

Round Two was 60 seconds/15 seconds. Completed through Oblique V-Ups before it was time to quit.

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