Strength in Numbers

30 Mar 2020

Q : Flea

DISCLAIMER: OYO

1st things 1st, donate blood if you can, just do it! The lack of oxygen during a workout is good for you and the need for healthy blood is high! On March 17th it was reported that nearly 2,700 Red Cross blood drives have been canceled in the U.S. Even though the Coronavirus rages, regular accidents and illnesses still occur. It’s up to us HIMs to help!

WARMUP
50 – Side Straddle Hops
25 – Imperial Walkers (4-count)
straight into 25 – Hillbillies (4-count)
Sun God – 10 count: SIDES, FRONT, OVHD
20 – Cherry Pickers

This last one has been bothering me for a while so below is how to correctly perform cherry pickers
https://www.youtube.com/watch?v=79GmsFI9LKk

NOTE: Cleveland Rocks pointed out the Prison Cherry Pickers video, haha!
https://youtu.be/VQDWif29j5o

Maybe we need distinguishing names. I vote Schoolyard Cherry Pickers and Prison Cherry Pickers, who’s with me!

The Thang – LETTER CHALLENGE
Spell your Birth Name, F3 Name, and if time permits City of Residence. If you still have time…spell something else!
A – 25 Mountain Climbers
B – 20 Burpees
C – 30 4-count Lunges
D – 30 Air Squats
E – 50 Calf raises
F – 30 Merkins
G – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
I – 50 2-count Squat Hold Punches
– From the squat position punch across your body, each side is 1 rep
J – 30 4-count Freddie Mercuries
K – 25 WWII Sit-ups
L – 30-count rest
M – 25 Broad Jumps
N – 40 4-count High knees
O – 30 Merkins
P – 25 2-count Apollo Ohno’s
        -Speed Skater style side hops
Q – 30 4-count American Hammers
R – 30 Heels to Heaven
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
– Conduct a normal sit-up, but punch on each side at the top of the push-up
U – 30 Hello Dollies
V – 30 Diamond Merkins
W – 1 min Wall Sit
X – 50 Air Presses
Y – 1 min Plank
Z – 50 4-count Flutter Kicks (edited) 

Moleskin: E-mail coming Soon!

COT: Hopefully you were able to get through at least your names today.

So why did we do it? Why did we spell out our names (birth and F3) in workout form? Impact. If you were able to, why did you spell out your city of residence, either in Monterey or home state (I never specified)? Impact.

The simple fact is we are High Impact Men (HIM). We are “Disrupter(s) who [are] Committed to making forcible contact to strong effect.” We are not alone in this locally, nationally, or globally. Saturday we had a group of people from all over the state and country who are dedicated to making each other and their community better in the best way they know how to. Today, while you were spelling out your name and how F3 defines you, so was at least one other person. I never specified city, because each of us brings something different to the table with our experiences and life-story. Each of us is part of a bigger body, don’t let rough times make you forget that! Aye!
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For those who need a little break, here’s another uplifting video I highly recommend. The video is John Krasinski’s new YouTube video series “Some Good News”. It’s awesome and hysterical.
https://www.youtube.com/watch?v=F5pgG1M_h_U

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Sha la la la

It was great to see YHC’s brother pop in to see F3 Monterey in action even if it was just virtually. He’s a big CrossFit guy. YHC got to see him in action a few years back and the camaraderie at his gym, CrossFit Distinction, seemed similar to what we have going here at F3 Monterey. Although families should not keep secrets – I will keep our monthly membership fee a secret to him.

Monterey’s 2nd Virtual workout brought out 10 strong. A big showing from F3 Peninsula’s Quick Silver. Thanks for coming out… hope to see you again next week.

Disclaimer Given

Warmup: All In Cadence… 10 hill billie’s, 10 IW, 10 Cherry Pickers, 50 Moroccan Night Clubs, 15 Gorilla Humpers, 15 Flutter Kicks, 10 Suzanne Somers, 15 Monkey Crunches

The Thang: Individual Medley consisting of Burpees, Merkins, Flutterkick, SSH.

Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30 until you finish 10 sets.

30 Mike Tysons (First one calls)
1 minute high knees
50 Plank Jacks (First one calls)
1 minute SSH
30 groiners (First one calls)
1 minute Aussie burpees
1 minute gas pumps
Air Presses & Merkins 1 to 10 … and then 10 to 1
1 minute high knees

Virtual Name-o-rama, COT (Thanks Flea for taking it.)

YHC & Q – Cleveleand Rocks

PS – Sha la la la… end of Family Ties theme song.

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A Circle, A Square, and a Straight Line

Date: 03/21/2020

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 30 IC

Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Cherry Pickers – 15 IC

Windmills – 15 IC

Mountain Climbers – 20 IC

Jiminy Crickets – 10 OYO

The Thang

At the Aegis, Pax completed the Route 66 routine around the circle.  1 lap around the Aegis and complete 1 burpee.  A second lap around the circle and complete 2 burpees.  Rinse and repeat until reaching 7 burpees.

Pax moseyed to the Georgetown Firehouse to complete a Mike Tyson set of 7’s in the back parking lot utilizing a bear crawl to traverse the distance between the station wall and a set of parking bumpers.  Pax completed 1 Mike Tyson at the wall and bear crawled across to the parking bumpers to complete 6 Mike Tyson’s, then bear crawled back to the wall for 2 Mike Tyson’s and back to parking bumpers for 5 Mike Tyson’s.  Rinse and repeat until the number of evolutions was reversed from where it began.

Pax moseyed to the school.    

Spartan Run Routine – Run/sprint approx. 50 yards from one parking lot light pole to the next and drop and do 10 merkins.  Plank until all Pax are complete.  Run/sprint 50 yards back to the starting light pole and complete 10 merkins.   Plank for the 6.  Pax completed 10 reps for 100 merkins for the exercise.

Pax moseyed back to Aegis and finished strong with a Toy Soldier set consisting of 50 LBC’s, 30 E2K’s each side, and 20 Big Boy ‘s.

F3 Message 03/21/20

THE PARALYSIS OF ANALYSIS – #8505

August 16, 2019

It’s got to be one of my favorite plays – “Fiddler on the Roof.” The story is virtually a modern classic. It tells with this incredible charm and warmth the story of 19th Century Jews in Russia. All the joys of Jewish faith and Jewish family are there, along with the pain of persecution for being Jewish. Tevye, the milkman, is the colorful father of the family; a man who is forever arguing with himself. If you’re familiar with the play, you’ll remember how his conversations with himself – and even with God – will go back and forth as he talks himself in and out of opposite viewpoints. Tevye will present one view, and then inadvertently he will say, “On the other hand…” and he’ll talk himself out of it. He doesn’t actually reach many conclusions!

I’m Ron Hutchcraft and I want to have A Word With You today about “The Paralysis of Analysis.”

There are a lot of folks who have a little bit of Tevye in them – always analyzing, often not reaching any conclusion. I’m a data-based decision maker. I like to weigh all the information I can before I make a decision or a commitment. And that’s a good thing until it paralyzes you; until it keeps you from exercising the one thing the Bible says you have to have to please God – faith.

In John 6, beginning with verse 7, we see an example of the disciples going as far as analyzing could take them and nearly missing a great miracle. Jesus and His disciples are facing this hungry multitude of at least 5,000 people. Sizing up the situation analytically, in our word for today from the Word of God, Philip gets his calculator out and tells Jesus, “Eight months’ wages would not buy enough bread for each one to have a bite!” So much for the earth-math. Jesus is about to do something that earth-math could never anticipate.

Andrew’s calculation is simpler but it leads to the same human-sense conclusion. He said, “Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?” But using miracle-math instead of earth-math, Jesus instructs His men to “Have the people sit down.” You probably know the rest. Thousands were fed from that one small lunch, and the disciples “filled twelve baskets with the pieces of the five barley loaves left over.” Don’t you just love it – one basket of leftovers for each disciple. So much for earth-math.

When Jesus went to his hometown of Nazareth, all the people there could do was analyze Jesus’ history, and the Bible says it was the one place Jesus could do no miracle because of their unbelief. Endless analysis (intellectual, theological) ultimately takes you in this futile circle and it often costs you the miracles that come only to those who risk everything on a great Savior.

“We walk by faith, not by sight,” Paul says (2 Corinthians 5:7). Now some people need to think a little more and they need to use their God-given mind to seek out the truth. But there’s only so far thinking and analyzing can take you. Those who try to figure out the science of stepping out of a boat when Jesus says to, will never know what it is to walk on water.

Right now, God may be asking you to take a step that doesn’t quite add up. All your analyzing can’t show you how you’re going to get from here to there. The bridge over that gap? Yeah, it has a name. It’s called faith.

Don’t miss some wonderful things God wants to do because you’re suffering from the paralysis of analysis. You belong to a Lord who loves to do, as the Bible says, “immeasurable more than all we ask or imagine!” (Ephesians 3:20).

Chappie Rocking the Socks in Support of World Down Syndrome Day
Quattro is COVID-19 Ready and Sporting Socks for World Down Syndrome Day Awareness.

Respectfully Submitted,

Fireplex

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Buck Rogers in the 25th Century

Hope everyone is doing well during the shelter-in-place restrictions.

How many of you know the TV show “Buck Rogers in the 25th Century?”

I ventured out yesterday for a short time and I felt like Buck Rogers when he left New Chicago and ventured into old Chicago that was said to be inhabited by mutants.

Interesting how quickly and easily our minds can be persuaded to change. Everyone went from being friendly neighbors to:

OK… on to the workout:

3+ Pax posted to the latest of F3 Monterey’s Shelter-in-place workouts.

Warm Up:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

The Thang:  Run, Run and Run some more.  Try to download Strava or another tracker.

Run 2 miles: setup the app to alert you every ½ mile because at each ½ mile mark you are going to stop and alternate with 10 burpees (at the 1/2 mile) and 10 Bobby Hurley’s (Squat down, slap the ground, jump up like you are taking a jump shot) at the mile.

After the two miles:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Repeat another 2 miles: every ½ mile stop and alternate with 10 burpees and 10 Bobby Hurley’s.

Bonus to those that run on hills and get 200+ feet of total elevation gain.  To really push it try to get 500 feet. 

Cool down:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Cleveland Rocks… Bidi-Biddi-Bidi-Biddi …out!

Oh… and @flea had to get an IV after this workout too:

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BACKBLAST: F3 HARRISBURG PA 3/19/2020- THE FUN 50

F3 Harrisburg PA

With the onset of many restrictions due to COVID-19 we will be doing home workouts.

Tomorrow’s (3.19.2020) work out is below.

Please post a pic in the comments after you finish!

WARM-UP
-Go outside
-Mosey in any direction away from your home for 6 minutes
Turn around and mosey back to your starting point in 4 minutes or less. Double time!!
-Stay 6 feet away from others at all times

THE THANG:
The Fun 50!
50 step ups using stairs or a chair 
50 Merkins
50 single arm press using at home coupon (water jug, block, brick ) alternate arms
50 steps Walking Lunge
50 big boi sit-ups 
50 Air squats 
50 Burpees
50 jump ropes or curb hops 

Rinse & repeat until time runs out! (Should be about 30-35 minutes)

Be strong, courageous, peaceful, & proactive in doing your part to #keepcalm & #flattenthecurve

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F3 HARRISBURG PA: 3/21/2020 TRAVIS MANION @ HOME

F3 Harrisburg PA

With the onset of many restrictions due to COVID-19 we will be doing home workouts.

Tomorrow’s (3.21.2020) workout is below.

Please post a pic in the comments after you finish!

TRAVIS MANION WOD @HOME VERSION

WARM-UP
1 mile run away from your home. Mark the 1/4 mile point from your home
Run back to your home (2 miles) and acquire coupon

THE THANG: TRAVIS MANION @ HOME

7 rounds

Run 1/4 mile (400 meters) w coupon

29 squats with coupon

COT
Pray for solidarity and health both for all our PAX and for all our country

https://www.crossfit.com/workout/2011/07/19
https://www.travismanion.org/ Travis Manion Foundation – “If Not Me, Then Who…” Travis Manion Foundation (TMF) empowers veterans and the fllen heroes to develop character in future generations. In 2007, 1st Lt Travis Manion. www.travismanion.org

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Blast for March 18th, 2020 (Day 1 of Monterey County “Shelter-in-Place” order

March 18th, 2020
Q: This One Time
Pax: Cleveland Rocks, Flea, Sharkbait, most likely others

This Q was conducted individually due to Monterey County “shelter-in-place” restrictions related to the Covid19 outbreak. The Q was published ahead of time as a “pre-blast” and individuals were invited to complete the workout on their own to the best of their ability.

5 rounds of the following:
1 round cardio (1 x lap around block or similar)
10x coupon swings (think kettlebell swings), 10 x burpees, 10 x coupon swings, 10 x burpees
1 round cardio
20-30 count rest between rounds.

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COVID-19 Comz

DATE: 03/17/20

Men of F3 Nation,

Our country and countries across the world are being greatly affected by COVID-19. Here is the “official” statement from F3 Nation on what is happening right now.

We are a #Starfish. Our mission is explicitly to invigorate male community leadership. Our hope is that we, to some degree or other, have done this. Therefore, we urge you to look locally to your Nant’ans for guidance on what you may want to do on the ground where you are. From Charlotte, we can’t know what the best practice is for Omaha, nor would we pretend to. Omaha will know what to do for Omaha, the same is to be said for regions across the Nation. 

Be smart. We’ve all likely seen by now the many practices that are recommended by the CDC and other experts. In fact, very many of the great Leaders and Nant’ans of F3 have already put out guidelines for how they suggest things be handled locally in their regions. For example, in Puget Sound, where the virus made US landfall, they have been adjusting their COTs to not include a BOM, encouraging men to stay home if they feel sick, no partner work, etc. Again, look local for what you all might do to avoid spread of both the virus and any panic that may surround it.

LEAD. It is times like these that we now get to put into practice all this stuff we’ve talked about over the years. We have attempted to get ready for the expected, while staying ready for the unexpected… this is truly unexpected, unprecedented even… Lean in, do good, find a way to be useful and of service to your family and your community (even if that truly is staying home because you aren’t sure if you’ve been infected) and then articulate your vision of how you intend to help people… persuade them to join in the help, and exhort them as necessary.

Men, THIS is the kind of thing that we were made for. THIS is the kind of thing that you’ve been getting ready for by posting and living third. Go make cool stuff happen… we will get through this just fine.

We love you, and if the Nation can help in terms of resources, communication or otherwise, on a level past your local region, let us know. We will.
ISI,

Dark Helmet (The Darkest of All)

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Running in the Rain

16 Mar 2020

Q : Flea

DISCLAIMER: Given

Got ready early today, had a plan, was ready to go with my phone in hand as a timer. Got in my car went out of the garage….Rain. Alright…new plan.

Warmup

SSH – 50
Abe Vigoda – 20 IC
Sun god – 10 IC
Imperial Walker -10 IC
Hillbillies -20 IC

During the workout was trying to come up with a new plan and finally had an idea for the playground!

Was just about to execute when “Same as Yours” said we should just run for 40 minutes—I liked it and rapidly changed plans.

The Thang:
40 min run and tour of the neighborhood.
Took several different loops including the hill, which winded me today! Got to just about every corner of the community this time, enjoyed the unifying rainstorm and stepped in many puddles!

Moleskin: Stay tuned. Expect the monthly 2nd F to be cancelled. Stay Safe out there.

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

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Semi Colon “3.14”

QIC. Semi

Warm-a-Rama
17 Seal jacks. I/c
14 Cherry picker. I/c
Capri lap, side shuffle around circle, switch halfway
17 SSH. I/c
14 Windmill. I/c
Capri lap, nur halfway, mosey rest
17 seal waves. I/c
14 MMP. I/c

Mosey to old napa store

14 burpees mosey around building, 14 merkins mosey around building, 14 squats mosey around building for 3 rounds.

Mosey to school

44 lbcs
22 e2ks
14 big boys
Go up steps and Jump wall to sidewalk
3 rounds

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

Mosey to Ruxpin’s distillery

14 leg lifts hanging from railing

Mosey back to AO

 7 HIM showed today. Semi, Fireplex, Waterfall, Chappie, Quarto, Doubtfire, Leatherman

Number Rama

Name Rama

COT

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