Monday Morning BLISs

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.

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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Sally got us good

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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4 Corners BLIM

20190410

Q Sharkbaiit

Pax Cleveland Rocks & Burgundy

Warn Up

SSH

Cherry Pickers

Abe Begota

IW

Hill Billie

The Thang

4 Corners

At the Volley Ball Court exercise at each corner. First corner exercise then backwards run to the next corner, exercise then crawl bear to the next corner exercise, then forward run to the next corer, exercise then bear crawl to the next corner. Exercises Round one 5 Burpees, round two 5 Burpees and 10 Lunges each leg, round three 5 Burpees, 10 Lunges & 15 Imperial Walkers, round 4 5 Burpees, 10 Lunges & 15 Imperial Walkers & 20 Merkins.

COT

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Cajun Gator’

20190408
Q: Hogs Breath

DISCLAIMER: Given

Warmup: 

10 Hillbillies, 10 Mount Man Poopers, 20 Arm Circles, 10 meter Carioca, 10 Alligator Merkins

THE THANG

Alligators are known as powerful reptiles with quick fast lunges and bursts of speed.

Sprint rounds on both a fast course and a short course. The short course was a sprint across the soccer field, and the long course was around the four corners of the said field.

While the one was running his designated sprint on either the short course or the long course, the remaining posters performed OYO reps of  

  1. Gator’ Merkins
  2. Squats
  3. Freddie Mercury’s
  4. Arm Circles
  5. Lunges
  6. Plank
  7. Air Presses
  8. Monkey Humpers
  9. American Hammers

After all posters had completed a short course sprint there was a 30 second countdown. After each poster completed a long course sprint there was a 45 second countdown.

Each poster completed 2 short course sprints and 2 long course sprints, for a total of three complete rounds! As the sun began to rise, so did the mosquitos! Truly giving this a southern Cajun feel!

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

MOLESKIN
Words of Wisdom: “You’re going to miss this” -Trace Adkins 

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1/16th sprints and bern

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

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

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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“To the beach”

VQ: Cleveland Rocks

DISCLAIMER: Given

Warmup:

10 Merkins (cadence), 10 side straddle hops (cadence), 10 imperial walkers (cadence)

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

The Thang:

Run to carmel beach (1 mile run with 360ft elevation drop)

5 burpees, 5 air squats, 5 merkins… then 4,3,2,1

Run back to Carmel High in two groups (1 mile and 360ft elevation gain.) Groups do Last Man Sprints. Leader of pack carries concrete block and passes it to new leader. (Doesn’t get much better than that!)

5 burpees, 5 air squats, 5 merkins… then 4,3,2,1

Repeat warm up.

Run bleacher stairs, run track with some crossovers along the way.

Number-O-Rama

Name-O-Rama

Words of wisdom: Never buy anything with someone that you can’t cut in half.

COT

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“Weighed Down”

16 Mar 2019

Q: Dirty Jobs

We all recognize that life can get heavy. In those moments of heaviness, we are faced with a decision to give up or carry on. Quitting is not an approved course of action and regardless of how heavy the burdens of life may be, we commit to never leave a man behind, and never leave a man where you found him. At F3 Monterey, we train like we fight. Thus, weighed down was born.

Warmup:

  • 200 yd jog
  • 50 yd walking toy soldier, 50 yd jog
  • 50 yd karaoke, 50 yd jog
  • 25 yd walking lunges, 25 yd jog back
  • 1-minute Arm circles
  • Werkins/Air Squats 10-9-8-7-6

The Thang:

Partner WOD w/ Coupon – 1 partner runs, 1 partner works. PRIZE: Reverse High Planks.

25 yd line – 1 Partner jogs to the 25-yd line and back while 1 partner completes a combined total of 25 reps of DERKINS, GOBLET SQUATS, and 4-ct FLUTTER KICKS. Partners switch after each run portion.

50 yd line – REPEAT run/exercises but increase repetitions to 50 per exercise.

75 yd line – REPEAT run/exercises but increase repetitions to 75 per exercise.

100 yd line – Run/exercises with a combined total of 100 reps of MAN MAKERS, 4-ct ALT LUNGES, KETTLEBELL SWINGS.

Count-orama/Name-orama

Welcome FNGs KERMIT and FIGUERO!!

COT:

“If you can keep your head when all about you   
    Are losing theirs and blaming it on you,   
If you can trust yourself when all men doubt you,
    But make allowance for their doubting too;   
If you can wait and not be tired by waiting,
    Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;   
    If you can think—and not make thoughts your aim;   
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;   
If you can bear to hear the truth you’ve spoken
    Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
    And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
    And never breathe a word about your loss;
If you can force your heart and nerve and sinew
    To serve your turn long after they are gone,   
And so hold on when there is nothing in you
    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,   
    Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
    If all men count with you, but none too much;
If you can fill the unforgiving minute
    With sixty seconds’ worth of distance run,   
Yours is the Earth and everything that’s in it,   
    And—which is more—you’ll be a Man, my son!” – Rudyard Kipling

Announcements:

Slack has proven to be an awesome platform for all things men and F3. Sadly, it’s a ghost town sometimes. If you have no idea what I’m talking about, I’m speaking to you directly. We use it for male bonding, communication, and fodder. Check it out here. “Slack. Social media for men.”

It’s official! F3 Monterey has put together a team of warriors and we are taking Monterey by force on 1 Jun 19 at the Spartan Super. We plan to complete the course in 1 hour, or as close to 1 hour as possible. There is still plenty of time left to join the “F3 Monterey” team. Check out the Spartan Race here, June 1-2. Are you a Spartan? Do you want to be? For all others, at least come fake it. If interested, follow the directions below.

  • Buy the  “Entry to Monterey Super (Valid for Saturday Afternoon Race Times- 1 p.m. or Later)” Groupon.  You can save some money or get some cash back if you buy thru eBates or USAA or Samsung Pay (just today).  Groupon also seems to have some discount codes every now and then (see the current banner at the top of groupon).
  • Go to Spartan.com and sign up for the “After 1pm” race.  Go thru filling out the forms etc.
  • Eventually it will ask for a promo code and that’s where you put in the Groupon redemption code.  FYI  Additional fees at spartan added $22.10 to Groupon cost.  
  • When you go thru the menu items at spartan site it will ask you if you want to join a team (not a prepaid team).  Put in “F3Monterey”.  It will ask you a preferred start time. Most have been putting in 1:15pm but the actual start time is subject to change.

Depending on the rebates you do or don’t get it will cost you between $86-$101 to register.

Follow @f3monterey and @f3nation on twitter.

Email us at f3monterey@gmail.com


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