So long 2018…


Q: Priorities

Pax: Flea, Red Alert, Sawdust, Croc, Priorities

5 strong for the 2018 finale of F3 Monterey! What a year we’ve had and what excitement is building for the coming year. Big things are in store. Get on this train early!


  • 18 SSHs
  • 19 Imperial Walkers
  • 18 Copperhead Squats
  • 19 Moroccan Night Clubs
  • See what I did there? 18 to 19? It’s almost 2019? Yeah, not that creative…

The Thang:

We weren’t able to finish all 12 days of F3 on our Christmas Eve workout so we had some homework to catch up on first…

  • 100 yard sprint
  • 10 yard bear crawl
  • 3 Squats
  • 4 4x4s
  • 5 SSHs
  • 6 LBCs
  • 7 Carolina Dry Docks
  • 8 Lunges
  • 9 Tuck Jumps
  • 10 Merkins
  • 11 Flutter Kicks
  • 12 Burpees

It was also noted that if we were really going by the song, then we should have gone 12 to 1 not the other way around… Q fail… Now that we were caught up on all 2018 leftover work, we moseyed to the basketball court for Burpee Suicides. A Burpee at each line and back to the end line hitting as many lines as possible for 90 seconds. Rest and then repeat the process backwards, trying to finish, i.e. do it faster than the first time, in another 90 seconds.

Mosey back to the flags for some 5 pax Dora 1-2-3. Group effort of 250 Merkins/ 500 LBCs/ 750 squats while 1 pax sprinted 100 yards. Hardest part was probably the group counting up to the correct number.


“Most important of all, to be successful in life demands that a man make a personal commitment to excellence and to victory, even though the ultimate victory can never be completely won. Yet that victory might be pursued and wooed with every fiber of our body, with every bit of our might and all our effort. And each week, there is a new encounter; each day, there is a new challenge.” – Vince Lombardi

YHCs victory is fighting for his marriage, raising inspired children, growing in faith, and leaving my community better than it was found. In the coming year, you can throw out resolutions but commit to excellence in whatever your victory is. Challenge yourself to fight for your victory that may never be won. F3 is here to help.


Sign up here for the F3 California pax “camping” trip in February. Spots are filling up fast.

Our next team event is the Monterey Spartan Race happening June 1st and 2nd at Toro Park. Event overview here with team details to follow.

Sign up to Q early and often: Q sign up

F3 Montery contact info:

Have a great 2019! SYITG (See you in the gloom)

Priorities out

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9 Pax, 3 FNGs, 1 Goal!

Date: 29 Dec 2018

Q: Croc

Pax: Sharkbait, Bru Ha Ha, Croc, Swordfish, Priorities, Free Samples, Burgundy (FNG), Mr. Rogers (FNG), Cleveland Rocks (FNG). 

What a great way to close out our 2018 Saturday workouts! 9 Pax started together in 30 degree weather welcoming and being motivated by 3 FNGs and finished strong amidst a gorgeous Monterey Sunrise!

Warmup –

SSHs, Imperial Walkers, Abe Vigoda’s

Mosey to tennis courts – Paint the Lines

Hill Work-

Start at the bottom of the hill with 1 burpee, sprint up the hill and do 5 squats, mosey down the hill for 2 burpees, sprint up the hill for 10 squats. Burpees increase by 1 and squats by 5. Stopped after the 5 burpee/25 squat series. 

Mosey back to the field but first, the Pax each grabbed a cinder block coupon on the way back to the shot put area. 

Curls for the Girls/Descending Bear Crawls-

Start at one side of the marked off shot put area. Execute 2 reps of curls with your coupon, mosey to other end of the shot put field, bear crawl back to your coupon (~25 yds). Increase each set of curls by 2 reps, mosey to other end and bear crawl to the 20 yd mark, mosey back to coupon. Curls increase 2 reps each set and bear crawls reduce by about 5 yds each time. 

Aussie Merkins/Derkins-

Combination of the 2 exercises add to 11:

Start with 10 Aussie Merkins (horizontal merkin/reverse grip bench) and 1 derkin. Next set is 9 Aussie Merkins and 2 derkins, and so on and so forth. 

Ultimate Frisbee-

A Croc staple, I always like to set aside 20 min or a 3rd of my workout for some ultimate frisbee because it brings fun, competition and some unnoticed cardio (well maybe not so unnoticed sometimes). 


“If you board the wrong train, it is no use running along the corridor in the other direction.”

Wake up everyday setting yourself on the train you want to be on so you end up in the right destination. If you board the wrong train, no matter how hard you try, you won’t end up in the right place. But if you board the right train, with the destination you want in mind, even if you stumble or head in the wrong direction while on that path, your ultimate destination will still be the right place!



The F3 California Camping Trip is happening!  February 8-10 near Felton, CA just north of Santa Cruz.  This will be a weekend retreat for all Pax and 2.0s of school age and up.  Ticket price (still to be determined but will not prohibit ANYONE from going) will cover lodging, food and group activities.  The weekend will include some group participation as well as some leisure time to relax and have fun.  Also a workout or two…  Space is limited so sign up soon by filling out this form. Questions to

Welcome to our latest FNGs Burgundy, Mr. Rogers & Cleveland Rocks!!!

L&R (love and respect),

Croc Out! 

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Total body 2018 wrap up

Capri lap around circle 


WindMill- 12

SSH- 29

Cherry picker- 18

Squats- 12

Merkins- 29 oyo

Moroccan NC-18 

Mosey to Napa-

 Mini Merkin madness –

20reg 20 wide 20 hand release20 ranger  20 reg 

Mosey to school – for sake of wet feet we used parking lot.

Nur to light pole 1- 15 squats 

Lt dan back –

 Nur to light pole 1 – 15 squats 

Side shuffle to pole 2 – 20 flutter kicks 

Side shuffle back to pole 1 ,  Lt dan back

 Nur to pole 1 – 15 squats

 Side shuffle to pole 2 – 20 flutter kicks 

Sprint to pole 3 – 25 ssh 

Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start. 

Nur to 1st- 15 squats 

Side shuffle to 2nd -20 flutter kicks 

Sprint to pole 3- 25 SSH

Karaoke to pole 4- 30 merkins 

Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start. 

Mosey to library – 

Toy soldier set 

American Hammers- 25 

Pax choice ab – 4 count Freddy 

Wosey during 3rd F
– Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor  and a coachOften there’s a difference. Know the difference but seek both. 

Mosey to courthouse lot – 3corners – 

1st corner- 10 burpees

 Nur to 2nd corner 

2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide ) 

Lt Dan to 3rd corner 3rd corner- 100 lbc – nice steady pace  And 50 dips 

Bear crawl To sidewalk. 

Mosey to circle for COT 

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The Murph

PAX: Eagle, Sunspot

2 PAX chose the harder thing and posted in the frosty gloom. Eagle agreed to post and I figured we might as well close out the year right with #TheMurph. Here is what The Murph is…

1mile run

100 pull-ups

200 Merkins

300 Squats

1mile run

The exercises are done in sets 10 oyo/assisted, 10ic, 15ic with the mile runbook ending. We do this in memory of Michael Murphy who would do this daily under weight. It was hard enough for us today after vacation and the ever healthy holiday food so no rucks were worn.

It sure is great seeing the change with Eagle and how much better of a runner and the strength he has gained in his time in F3! I love seeing those transformations! Keep putting in the work brotha! Thanks for following the lead today.

Until next time, Sunspot OUT!

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12 days of F3

24 Dec 2018

Q: Priorities

Pax: Red Alert, Sharkbait, Priorities, FNG Snow Peak Peach

Merry Christmas F3 Monterey! 4 pax beat the early morning gloom into submission with the 12 days of F3. All credit to F3 Hangar 1 and Subprime, who probably stole the idea from someone else…

  • Day 1 – 100 yard sprint
  • Day 2 – 10 yard bear crawl
  • Day 3 – 3 squats
  • Day 4 – 4 4x4s
  • Day 5 – 5 SSHs
  • Day 6 – 6 LBCs
  • Day 7 – 7 Carolina Dry Docks
  • Day 8 – 8 Lunges
  • Day 9 – 9 Tuck Jumps
  • Day 10 – 10 Hand Release Merkins
  • Day 11 – 11 Flutter Kicks
  • Day 12 – 12 Burpees

Repeated just like the song. We only made it to day 11 before the time ran out so be sure to get your 12th day in at some point…

Happy Holidays F3! Live 3rd!

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F3 Lanco Christmas Eve Celebration

PAX: Nails, Sunspot (Q)

2 PAX got after it this morning to earn to abundance of food that shall be consumed over the coming days. Here is what we did…


Mosey 0.5mi

IST x20ic

Windmill x20ic

Grass pickers x20ic

SSH x25ic


Mosey to playground:

Pull-up x5 oyo

Toe to bar x5 oyo

Hanging Crunch x5oyo

Repeato down to 1 of each

Mosey over to the pit, realize it’s a muddy and nasty mess, so mosey to parking lot

Squat/Merkin ladder 10-1 sprint 10 parking lot spaces between

Head to pavilion:

Lt. Dan

Mosey 0.5mi to shake legs out back to pavilion

Pinky Pie

Mosey 0.25mi


LBC x20ic

Left Side LBC x20ic

Right Side LBC x20ic


Great job today Nails! Great to have you back out there and catch up and learn more about you. I was already sore from Flintstone’s Q on Saturday and this just added another layer of soreness to it. Good luck with the litter of new puppies! Let’s all remember was Christmas is all about, that it was God fulfilling his promise to send a savior for us all. Enjoy the time with family, friends, and those close to you! Thanks for following my lead today Nails.

Until next time, Sunspot OUT!

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Ring Around the Mosey

Fourteen Pax showed up on 12/22/2018 for my VQ and it was a fun mild winter morning.

The R.A.M:
Mosey in between every exercise
Arm Circles- 15 each direction IC
Calf Raises- 40
Windmill – 20 IC
Rosalita – 20 IC
Oblique Crunches – 5 each side IC
Inclined Merkin
Squat – 15 IC
Burpee – 10 Ic
Glute Bridge – 20 IC
Mtn Climber – 15 IC
Dip – 10 IC
Flutter Kick – 20 IC

Lunge walk
Chuck Norris Merkin – 10
SSH – 30 IC
Glute Bridge – 20 IC
Mtn Climber

ended with another mosey for a total of about 4 miles of running.

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Coupon Sled

9 HIM showed today: Semi, Chappie, Fireplex, Wildwing, Chairman, Chattahoochee, Ruxpin, Waterfall, Vanilla

Warm up
20 Seal jacks
15 Cherry picker
20 Shoulder taps
15 Windmill
10 Imperial walker
20 Ssh

The Coupon SLED

1 HIM pushes sled back and forth across parking lot as rest of pax AMRAP following exercises:

Tire flip
Coupon curl
Coupon over head press
Mexican jumping bean
Coupon carry
Ball slam
Coupon merkin

For 2 rounds

3rd F
Read the 2nd devotion out of True Competitor.
We do the training; God does the changing.
It talked about how athletes spend 95% of their time practicing and 5% competing. They have a plan on how to succeed.
We need to look at our spiritual life the same way. Most of us spend 99% on life and 1% on spiritual training. We need to give the same amount of discipline to our spiritual training as we do to our physical training.

His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to his own glory and excellence, by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire.
2 Peter 1:3‭-‬4 ESV

For they disciplined us for a short time as it seemed best to them, but he disciplines us for our good, that we may share his holiness. For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees,
Hebrews 12:10‭-‬12 ESV

Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, for it is God who works in you, both to will and to work for his good pleasure. Do all things without grumbling or disputing,
Philippians 2:12‭-‬14 ESV

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work.
2 Timothy 3:16‭-‬17 ESV

Semi suicides
Side step, nur, mosey, jailbreak, bear crawl, and Lt. Danger

toy soldier set
30 lbcs
20 k2e per side
15 big boys

Number Rama

Name Rama


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Happy? Burpday

Date: 12/18/18

QIC: Chappie

Eight PAX broke the Fartsack chains and set off to the CHOP AO to start the workout week on a HIM note. Shout out to our peeps with the sleeps…you’re keeping us below the double-digits. Let’s get back to the discipline of posting regularly–we’re counting on you! (As PAX were getting ready for the workout by stretching and chatting, mention was made concerning the great quality of the 2nd F Christmas Party on Friday night. Someone mentioned that “we should do more of this!” YHC couldn’t agree more. Let’s make that happen.)

YHC had all kinds of plans for a board-game style of workout, but time and tyranny (the tyranny of the urgent) tied him up multiple times on Workout Eve. (“Board Game” is gonna have to wait for a later date.) No complaints on the tie ups, just some crises to help people through, added to a prior scheduled meeting. With that, YHC went in another direction with what turned out to be a Weinke-less workout. To the best of YHC’s recollection here’s how the whole thing went down:


  • SSH – 18 IC
  • Plank – 10 Count
  • Seal Jacks – 18 IC
  • Low Plank – 10 Count
  • IW – 18 IC

Mosey long(er) way to HOB via Union & Clifton Streets. Upon arrival at H.O. Brittingham Elementary, YHC shared the following the 3rd F Message:

The 3rd Word:  
Gather ten pennies sometime, shake them up in your hand, and pour them out in front of you. See if all ten come up “heads”. It’s not likely, so you’ll have to try again…and again…and…How many tries would you guess it would take to see ten Lincoln heads in front of you? I’m sharing this with you because I want to point out the validity of the Bible. Fulfilled prophecy verifies the fact that Jesus is the Christ, the Son of God. Looking at prophecies which preceded Jesus by hundreds of years and seeing how He fulfilled them in every detail reveals the authenticity of His claims. It’s Christmas, so that’s what I want to focus on this morning:

PROPHECY: Micah 5:2 “But you, Bethlehem, though you are small among the clans if Judah, out of you will come one who will be ruler over Israel, whose origins are from old, from ancient times.”  (That was written in 700 BC)

FULFILLMENT:  Its fulfillment was recorded in Matthew 2:1 “Jesus was born in Bethlehem in Judea.”

PROPHECY: Isaiah 7:14 “The virgin will be with child and will give birth to a son, and will call him Immanuel.”  (That too was written in 700 BC)

FULFILLMENT: and it was fulfilled by Jesus, as recorded Matthew 1:18  “His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be with child through the Holy Spirit.”

There’s a much longer list than that which dates many more prophecies to 500, 900, and 1000 years BC! I shared only those two because I want you to think about them this Christmas. But here’s my point, John 3:13 says, “And no one has ascended into heaven, but He who descended from heaven, even the Son of man.”

Still wondering about those pennies and how many times you’d have to toss them to get all heads? On average, a person will have to pour out those coins more than a thousand times before he can expect to produce all “heads” even once! (That’s 1000 to 1!)

Think of ten pennies as ten prophecies concerning the promised Christ. Would you consider it coincidence…or convincing proof…if any one individual fulfilled all ten? How about if there were 20? Or what about 50?Here’s the amazing news: During His earthly life, Jesus Christ fulfilled more than 300 specific OT prophecies concerning Messiah! John’s gospel begins by telling us this: “In the beginning was the Word, and the Word was with God, and the Word was God…and the Word put on flesh and dwelt among us….” That’s the most concise summary of how God became a man to save us. It’s called the incarnation; it’s what we celebrate at Christmas! It was news first shared by an angel to some shepherds (i.e. regular guys) on a hillside outside Bethlehem. They rejoiced in the good news, went and proved its validity, and then went about sharing the good news of a great joy that a Savior was born for you! And HIM are regular guys who take this truth, prove it for themselves, and then pass it on to their families…and friends (because it’s news that changes them forever!). Or, you could say (because it’s more catchy) that HIM are wise men who still seek Him!

(Penny Illustration adapted from Christian Businessman’s Publication Finding the Way p. 8, 10)

The Thang:

PAX paired up on the sidewalk along the HOB entrance retention pond where YHC introduced Burpback Mountain

  • Partner 1 did Burpees while partner 2 mosey’d to the bottom, then Nur’d back to the top of the hill on the side of the retention pond, then switched. Partners did the rinse and repeat until 100 Burpees were completed.

YHC was tempted to go to the “Wall alley” on the back side of the school, but time prohibited an extended leg beatdown there. Next time.

Mosey return to the AO.

  • Bearcrawl/Merkin Ring of Fire – PAX circled up, took turns Bearcrawling around the outside of the circle until each had a turn; PAX in the circle did Plank, Merkins, HR Merkins, etc. 
  • 5 Minutes of Mary


  • Announcements: Christmas Services at Crossroads Community Church(see Fireplex). Christmas Services at Grace Church (CHOP AO, see Chappie). Bring Diapers, baby wipes, baby vitamins for the homeless mother & child mentioned by Waterfall. NOTE: It’s the most wonderful time of the year to EH those Sadclowns. Hit ’em up and get ’em out while their making resolutions. Let’s pursue our F3 mission to plant, grow, and serve…
  • Prayers: Friend of Chairman’s who was revived after being found OD’d in a ditch last Friday. Homeless mother and child, etc.


Truly appreciate this group of men! As always, YHC was honored to be able to Q it up and lead the PAX for the first workout of the week. Awesome to be able to tap into a relatively untapped area that’s part of this AO — the new HOB. It was indeed a Burpday! BUT was it really happy? That’s the question!

~Chappie, out!

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Great morning with HIM!   Some good laughs along the way.   Felt good to be back in Lewes!   24 degrees was refreshing.

Capri Lap around courts 


SSH- 12 

CP- 19

IW- 18

WM- 12SSH- 19Squats – 18
Mosey through park over to public parking lot

 Burpee broad jump from tree to tree 

Lt Dan back 20 squats oyo 

Wait for 6 

Rinse and repeat for total of 4 rounds.    

Mosey over to pavilion

 1- Toy soldier set

2-  15 American Hammers IC

3- site Q ab pick

4- 15 flutter kicks IC

 5- Toy soldier set 

Mosey back to parking lot 

3rd F-
Mosey back to courts.

1-Side shuffle form one end to anotherBack the other way. 20 merkins 

2-NUR end to end Mosey back. 20 merkins

 3-Karaoke end to end Back the opposite direction 20 merkins 



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