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!

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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Birthday Party for Croc


Q: Priorities

Pax: Croc, Rhymes, Sawdust, Priorities


SSHs x32 IC

Moroccan Nightclubs x32 IC

Copperhead Squats x32 IC

Imperial Walkers x 32 IC

Sand Volleyball Court Paint the Lines

The Thang:

Modified Bataan Death March to The Wharf Courtyard (1/2 mile ish) – 1 pax carries the set of jugs toward the destination while all other pax do 5 Burpees and then chase down the jug carrier.  When the jug carrier is caught, he gives up the jugs to the pax who caught him and does 5 Burpees.  Each time you are caught as the jug carrier, you do 5 Burpees.  The jugs are always in the front and always moving forward.

YHC thought this was going to be a good way to tire out the stronger pax and allow the slower pax to cover more distance at a slower pace.  Instead, competitive juices took over and it turned into an all out sprint to not get caught with the jugs.  Sawdust made it about 1/4 mile before getting caught.  Objective #1, tiring out the pax, was certainly accomplished.

Upon reaching The Wharf Courtyard, commence CROCs:


Carolina Dry Docks x32

Rocky Balboas x32

Outlaws x32 (16 both ways)

Crab Cakes x32

CROC – 2

Catalina Wine Mixers (minus the elbow plank… Pax: You mean Merkins? Q: Yes.) x 32

Rosalitas x32

One Legged Burpees  x32 seconds each leg

Captain Thors – up to 8 (32 American Hammers)

Burpee Jug March back to the flags. 2 Burpees this time.  Same break neck pace…


Numbers, Names and BOM

Words of wisdom:  Psalms 90:12 – “Teach us to number our days, that we may gain a heart of wisdom.”  None of us knows the time we have left on the Big Ball.  Don’t seek milestones in life at the expense of the present.

Naked Man Moleskin – Everyone loves painting the lines in the sand, especially Croc!  Happy Birthday Buddy!  My present to you.  If you couldn’t guess, he’s 32.  All are welcome at his birthday party this weekend, except your 2.0s!

It seemed like everyone had a pretty good time at HDHH this week.  At least YHC did…  Let’s do it again!  Also maybe an F3 family picnic day in YHCs backyard?  Thoughts?

This saturday’s AO is back at Carmel High School.  The birthday boy, Croc, has the Q.  He may or may not have asked YHC to bring the F3 frisbee.  See you all there!


Priorities out.

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Tsunami warning canceled.

YHC checked the weather app first thing.  Earthquake off Alaska had created a Tsunami warning. The warning was canceled by the time I was up at 0500.  Missed again.

Q Sharkbait
Pax Priorities, Sawdust & Rhymes

Warm Up
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
Escalator 10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Bench StepUps

Red Barchetta
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash then 50 squats, run back to start point to plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to plank/wait for six;
10 yard dash then 10 burpees, run back to start point and plank/wait for six.

3 Rounds
Dying Cockroach Lying on back Wind Mills CADENCE x 10
Groiners Plank to Feet outside of Hands x10

Navigating life, the decision making process can be challenging. Wisdom is to choose what we believe is right even when it creates difficulties in the short term.

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Million Dollar Views

20 Jan 2018

Q Sawdust

Pax Sharkbait, Croc, Priorities


Warm Up:

SSH 25

IW  25

Merkins  20

Squats  25

Sun gods

Milkjugs  25


The Thing:

Mosey to PB Hill

Pebble Beach 2018… Sprint up the hil. Add 1 Merkin for each rep.

Mosey Back to the Beach

L.I.M.P.S 3 rds; Lunges, Imperial Walkers 10, Merkins  10 , Squats 10 all while while partner planks

Howling Monkeys  4 rnds

4 minutes of planks

Shout out to Croc who didn’t spill merlot on the hill….  And luckily for us Asilomar Beach was not shut down due to the raw sewage spill that impacted the beaches to the north. Hope no one drank any of the sea water.

Will you be selfless or selfish? How can you make yourself more selfless each day for everyone around you?

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Rhyme Time


Q Rhymes
Pax Priorities, Mud Duck, Beach

Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 15

The Thing
3 Rounds
Pull Up 5
Side Plank Dips 10
Burpee Mountain Climber 10

3 Rounds
Carolina Drydock 10
Dips 10
Box Jumps 10

3 rounds
Rows 10
Crunchy Frog 10
Wall Sits 45 sec

Banana Superman Rolls 4

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Welcome to Saturday, F3 Monterey!!

Date: 1/6/2018

Q: Priorities

Pax: Beach, Croc, Priorities, Sawdust, Sharkbait

Weekends have finally arrived in F3 Monterey!  The pax made a trek out to visit Toro Park, got to really explore the possibilities of a full hour at an AO and really relax with a cup of joe at coffeeteria!  Life is sweet when it’s 55 degrees!

Here’s how it went down…

SSHs IC x30

IWs IC x15

Hillbillies IC x10

Ring of Fire Merkins x10 – Croc was showboating so YHC called for another round.

Next was an indian run around the park.  YHC really should have known better than to give the pax the freedom to run where they wanted when in the front.  Big mistake from a veteran Q as more time was spent zig zagging trees and running straight through playgrounds than was intended.

The Q got the pax wrangled back in with some Whamo Bear Crawls. Pax sprint after a thrown frisbee until it hits the ground and then bear crawl to the frisbee.  First pax to reach it gets the honor of throwing it.  Repeat until no one is sprinting.

Next was more fun and games with a little blackjack.  Start on one side of the field. Perform 1 Merkin – run to other side – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!  As an added bonus, the water filled kitty litter jugs we have used in the past as coupons have transformed into badass black painted, F3 logo adorned, adrenaline inducing, works of art coupons.  Still the same weight but now they look cool.  The pax took turns carrying these across the field.

Next was some Paint the Lines on the basketball court, just to show the pax just how much harder it is when we do this on the sand volleyball courts.  YHC thinks we all knew already…

The pax ended with a round of Ultimate Frisburpee!  Ultimate Frisbee with Burpees whenever the frisbee hit the ground.  Challenging and exhausting with only 5 pax but awesome none the less.

The workout ended with some words of wisdom centered around the F3 Credo: “Leave no man behind.  But leave no man where you find him.”  Who are YOU going bring along on your journey to get better in the coming year??

Numbers, Name, BOM


  • The new Saturday AO will rotate locations while we explore some new places and try to find the best location for current and future pax.  Next week is at Carmel High School with Sharkbait on Q.
  • Next week is VQ week!  Rhymes has his first Q on Thursday!  Who is going to step up and lead Tuesday and Saturday?  All pax sign up here.
  • Our first HDHH (hump day happy hour) is scheduled for Monday 1/22 at 5pm.  (YHC realizes its not on a Wednesday…)  Its at Post No Bills in Sand City (not Seaside as Sharkbait pointed out.  YHC points out that Sharkbait can suck it, they’re the same city…)

Awesome first Saturday!!!  Can’t wait to see where this group of HIMs go in 2018!  SYITG!

Priorities out


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