Some Wilt and Some Wash

20190220
Q Sharkbait
Pax Beach, Flea, Burgundy and Priorities
Warm Up
SSH 26
Copperhead Squat 25
Imperial Walker 24
Abe Begota 23
Hill Billies 22
The Thang
Mosey to Wharf Market
Peoples Chair with shoulder press as each Pax performs 10 Burps
Mosey to Plaza
100 LBC’s
Lunge walk across Plaza
20 Wekin
Sprint Back across the Plaza
100 Squats
Sprint Back across the Plaza
100 American Hammers
Sprint Back across the Plaza
100 Flutter Kicks
50 Hip Thrusts
Mosey to the flags

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The Hill 0.5

20190211
Q: Flea

DISCLAIMER: Given

PAX: Burgundy, Priorities.

Warmup:
Copperhead Squats
Merkins
Imperial Walkers
Hill Billies

THE THANG

Started with a quick mosey to the bottom of the hill at tabletop where we did:
-Scissor Kicks
-Little Baby Crunches
-Rosalitas

following the workouts we ran up the hill and moseyed to the nearby playground where PAX rotated through
-Merkins (30 Merkins acted as the timer )
-Step -ups
-Dips


This was followed by a mosey back to the main meeting spot ad nearby playground where the PAX rotated through
-Jump-ups
-Derkins
-Aussie Merkins ( 20 Aussie Merkins acted as the timer )

Next up was a 5 lunge step-1 Thor Jump transit back to the flags where we ended with a few rounds of modified “Hey Watch Iss”

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

MOLESKIN
Words of Wisdom: “Lemons are actually a man-made hybrid of an orange and citron. Ipso Facto, we gave life it’s lemons.”

Everyone is back in one piece from the camping trip. We will plan one more kind of 2nd F event sometime between now and June. Also, as a reminder that the 2019 GEAR is out, you can order your own here.

LEXICON: Word of the day-
CLUSTERQ- An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

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I thought I was alone

20190209

Q: You Betcha

Pax: Beach, Mr. Rogers

Beach showed up at 0701 and Mr. Rogers showed up at 0704. I was nervous that I was going to have to ask Bernie Madoff if I could work out with him.

Warm Up:
SSH
Imperial walkers
Hill billies

The Thang:
20 burpees
50 yard bear crawl
25 merkins
50 yard crawl bear
20 burpees
50 yard crab walk
25 merkins
50 yard walk crab
20 burpees

2 laps around the track to cool down.

11’s
Dips and lunges (1 each leg)

Hill run
half mile down hill
half mile back up

11’s
Curls with coupon and merkins on coupon

5 minutes of abs
Flutter kicks
LBC’s
American hammers|
Planks

Count/Name-o-rama
COT
“If God is with us, then who can be against us?”
In honor of seeing Wayne Gretzky at the Pro-Am:
“You miss 100% of the shots you don’t take.”
No coffeteria due to lack of participation. (Sad Face)

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Keep runnin’ runnin’ and runnin’ runnin’

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.

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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“I Felt Like Running w/ Lt. Dan”

2 Feb 2019

Q: Dirty Jobs

The morning started out like any other with a westward gust, an eastward rain, and crisp but damp 51 degrees; reminded us of Greenbow, Alabama. As such, what better way to start the weekend than to pay homage to Forrest and Lt. Dan in a way that we will surely remember, for at least 3-5 days. And so, the workout known as “I just felt like running with Lt. Dan” was born. 

“I’m a leg guy, and if you’re not, find a friend who is because they’re the best!” – Dirty Jobs

Warmup:

  • 200 yd jog
  • 50 yd high knees, 50 yd butt-kickers, 100 yd jog
  • 100 yd walking toy soldiers
  • 100 yd skips (heart of a child)
  • 10 4-ct Merkins
  • 21s w/ 15 burpees (for good measure)
  • (5) 5-ct Tempo Squats

The Thang:

  • W/ Partner
    • Dead Leg – partner 1 begins repping 200 Air Squats, 150 Alternating lunges, 100 Single leg deadlifts, while partner 2 is running 100 yds, switch out until all repetitions complete.
    • High Tide – partner 1 high plank, partner 2 100-yd crab walk followed by 100-yd bear crawl, switch and have fun!
    • Run thru the wall – partner 1 wall sit, partner 2 sprint 400-meters, switch x 3 laps each or whatever.

COT:

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Ernest Hemingway

Welcome FNG Fujiyama!!

Count/Names/BOM

Announcements:

The sites are booked for the F3 CA camping trip coming up next week!! Let me know if you are interested. Feb 8-10 at Sunset State Beach near Watsonville. Plenty of room available. Sign up here. Turn off Netflix and come do some man stuff!

F3 CA has started using Slack as an easy means of communicating. It’s a really convenient app that will help reduce the number of emails and texts. Please check it out here. “Slack. Social media for men.”

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.

Follow @f3monterey and @f3nation on twitter.

Email us at f3monterey@gmail.com

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Royal Rumble – F3 Style

28 Jan 2019

Q: Priorities

So y’all might not know this but YHC is raising up 3 kids to be die hard WWE wrestling fans. What might be more surprising is that M Priorities is actually the driving force behind this. Forced to watch WWF Monday Night RAW (still going btw) by her older brother as a kid, she became the world’s biggest fan of the Heart Break Kid, Shawn Michaels. Fast forward 25 years to last night and the entire Priorities family was screaming at the tv watching the 2019 WWE Royal Rumble!

So if you don’t know, the Royal Rumble is a match where a new wrestler enters the ring every 90 seconds. The only way to be eliminated is to be thrown over the top rope and both feet hit the floor. The last person left in the ring wins the match and goes on to headline WrestleMania! If you watch only one wrestling match every year it is this one. Fan or not, you should check it out next year. In case you missed it, we reenacted the event at Table Top the next morning. Here’s what went down:

A new exercise every 90 seconds. First two rounds were SSHs and Arm Circles to warm up, 90 seconds AMRAP. Every following round, 1 pax sprinted around the “ring” (perimeter of the soccer field). Any time left on the clock when the sprinter returned was rest for everyone. Repeat 30 times.

COT:

“Every man’s heart one day beats its final beat, his lungs breathe their final breath and if what that man did in his life makes the blood pulse through the body of others and makes them believe deeper in something larger than life, then his essence, his spirit will be immortalized. “

– Ultimate Warrior

This is one of the most motivating speeches in the history of wrestling. Ultimate Warrior came on Monday Night RAW and gave this speech 2 days before having a fatal heart attack. As #HIM we should continually be looking for ways to inspire others around us, not for our own legacy but in service to our community.

NMM:

If you’re reading this, you need to join our Slack channel! Click here. It is the best way to trash talk and get a little information of course. Be prepared with your best facial hair picture for your profile pic!

Still time to join us on the F3 California camping trip Feb 8-10. Let someone know by any means necessary right now!

Lots of spaces open on the Q schedule. Get it done.

Welcome FNG Hogsbreath!!

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Setting Records

19 Pax w/ 6 FNGs

20190126

Q: You Betcha

Pax: Priorities, Burgundy, Sharkbait, Bru Ha Ha, Jagger, Flea, Croc, Beach, Mr. Rogers, Cleveland Rocks, Red Alert, Heckler, FNG Sherman, FNG ABC123, FNG Tiny Lumber, FNG King Friday, FNG Trolley, FNG Science Guy

Warm Up:

SSH

Imperial walkers

Hill billies

The Thang:

Started off easy…

25 hand release merkins

50 yard bear crawl

20 burpees

50 yard crawl bear

25 hand release merkins

50 yard crawl bear

20 burpees

50 yard bear crawl

25 hand release merkins

2 laps around the track to cool down.

A tribute to Week 2 of the 2018 IronPaxChallege

Partner up with a coupon

          Thrusters w/ coupon. Partner runs 50 yards and back. Swap. Conitnued for 8 minutes with a ~2 minute rest.

            Curls w/ coupon. Partner runs 50 yards and back. Swap. Conitnued for 8 minutes with a ~2 minute rest.

8 minutes of abs.

            Flutter kicks

            American hammers

            Dolly

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Happy Birthday Croc! Wait, where is Croc…?

23 Jan 2019

Q: Priorities

Rumor is it was the anniversary of Croc’s birth on the big ball. Was he here to confirm? No. Were others there to help celebrate? Yes. Seven in fact. Welcome FNG Cooncat! Apparently it’s the state pet of Maine. Don’t tell me you came to Bash at the Beach this morning and didn’t learn anything!!

YHC was a little nervous that it might just be limited numbers this morning due to the extreme weather. The ole temperature thermometer (on my new Apple Watch…) said it dipped down to 40 degrees this morning but to my surprise, we were 7 strong to play around in the sand. Delighted in the turnout, I texted Dreamliner about our great workout. His response:

“That’s so cool. Very happy to hear you all are really growing. 

That said. You are complaining about 40 🤦‍♂️”

Well, the morning turned out to be beautiful despite being a little crisp. Here’s how it went down…

Disclaimer: “My practices aren’t designed for your enjoyment” – Norman Dale

Warmup:

  • SSHs IC x33
  • Copperhead squats IC x15
  • Moroccan Nightclubs IC x33
  • Its IC x20
  • Paint the lines

The Thang:

Catch me if you can – Lunges in the sand version – We started with 1 pax carrying two jugs lunge walking toward the pier. When caught, the pax carrying the jugs does 5 burpees and sprints to catch the jugs again. With 7 pax, the jugs never moved forward since there was always a line of pax waiting to take over. So an audible was called to have 2 pax lunging at a time carrying 1 jug overhead. Brutal.

Once we hit the pier, we split up into 3 groups. 1 group doing wall sits, 1 doing box jump, and 1 sprinting around 50 yards with the jugs and back. Once the jugs made it back to the pier, rotate. Each 3 rotations, we swapped groups.

Last, we had to get the jugs back to the flags. So we all lunge walked back passing the jugs in a line as necessary.

COT:

YHC happened to watch Hoosiers yesterday. Apparently I’m the only fan of 80s sports movies…

“If you put your effort and concentration into playing to your potential, to be the best you can be, I don’t care what the scoreboard says at the end of the game, in my book we’re going to be winners.” – Norman Dale

If we’re giving our best, truly our best, to our jobs, our marriage, our family, our concentrica, then it doesn’t matter what the score is, we’ll be winners.

Count/Names/BOM

Announcements:

The sites are booked for the F3 CA camping trip coming up in a couple weeks! Let me know if you are interested. Feb 8-10 at Sunset State Beach near Watsonville. Plenty of room available. Sign up here.

F3 CA has started using Slack as an easy means of communicating. It’s a really convenient app that will help reduce the number of emails and texts. Please check it out here.

Check out the Spartan Race here, June 1-2.

Follow @f3monterey and @f3nation on twitter.

Email us at f3monterey@gmail.com


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