“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


  • 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.


“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!!



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.


“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.


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


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:


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


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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


  • 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.


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.



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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Supermoon Spartan


Q Sharkbait

Pax Priorities & Burgundy

Warm Up


Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

CooperHead Squat Lower 3 count up on 4

Annie Plank and One Arm circular 10 each

The Thang


PAX enjoyed lining up and sprinting 100 yrds ish, doing 10 merkins at the finish and walking back to the start all together. 30 rounds.

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Lights, Camera, Burpees

19 Jan 2019

Q: Priorities

Pax: Red Alert, Chips, Flea, Sharkbait, Jagger, Bru Ha Ha, Sawdust, Dirty Jobs, FNG Heckler, Croc, FNG Butter Knife, Burgundy, Cleveland Rocks, Priorities

14 pax put on a show in Monterey as KSBW Action News filmed the action. No cheating on form, we have it all documented!! Here’s how it went down:


  • 10 Burpees
  • 9 SSHs
  • 8 LBCs
  • 7 IWs
  • 6 Merkins
  • 5 Sun gods
  • 4 Flutter kicks
  • 3 Copperhead squats
  • 2 Lunges
  • and…
  • 10 Burpees
  • From OBTs playbook, sometimes you’re ready to do one thing, literally 1 thing, and life throws you 10 Burpees instead. Be ready.

The Thang:

Indian Run – 2 laps

Mosey to amphitheater steps

  • 1st step: AMRAP Calf raises
  • 2nd step: AMRAP Dips
  • 3rd step: AMRAP Derkins

repeat up to the top and back to the bottom. Each pax took a turn doing 5 burpees to time when we switched steps.

Mosey to pick up coupons, place them at goal line. Mosey to other side of the field. From the other goal line we got back to our coupons repeating the following:

  • Sprint forward 40 yards
  • Sprint backwards 30 yards
  • Bear crawl forward 20 yards
  • Crawl bear back 10 yards
  • repeat

Back at the goal line we paired up for coupon Dora’s. YHC was a little to ambitious calling for 100 manmakers, 200 kettle bell swings, 300 presses.

Had to audible to 50 manmakers and ended the swings early. Ran out of time….

Words of Wisdom:

YHC referenced an article from the Boston Globe from a few years ago. The biggest threat facing middle-age men isn’t smoking or obesity. It’s loneliness. Loneliness has been linked to an increased risk of cardiovascular disease, stroke and Alzheimer’s. A 35 year study at BYU found a 26 to 32% increase in premature death for those lonely or living in isolation. Experts say the best way to combat loneliness and to forge and maintain friendship is through regularity, something always on the schedule.

Here is your regular schedule: 1545 weekly workouts across F3 nation. At that moment, 287 Saturday workouts were taking place. We were 14 of thousands of other men across F3 Nation out in the gloom, getting better.



The 4th Estate was on hand to document the movement taking place on the Central Coast. Stay tuned for a KSBW news story in the next few weeks. Thanks for coming out and filming us Shannon!

Welcome FNGs Heckler and Butter Knife! Great to have you with us!

F3 Camping Trip February 8-10 at Sunset State Beach in Watsonville. Sign up here.

Spartan Race at Toro Park June 1-2. Stay tuned for details.

Sign up to Q here.

Join us on slack if you want to stay up on current F3 Monterey events. Slack is an instant messaging service that will let you keep in touch with F3 Monterey much better than email, text or twitter.

But you should still follow us on Twitter @F3Monterey

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Burpees for Burgundy


Q Sharkbait

Pax Burgundy & Priorities




Copperhead Squats

Abe Begota

Hill Billies

The Thang

Mosey to Wharf Market

4 rounds Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.

Arm Circles

Mosey to Plaza

Four Corners Escalator

Burpees,LBC’s, Merkins and Squats

Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Mosey Back to Flags.


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1 Minute and Miles


Q: Priorities

Pax: Flea, Beach, Sharkbait, Burgundy, Priorities

5 pax endured the harsh conditions of a January Monterey morning, a brisk 53 degrees. Not gonna lie, I’m in trouble when I’m back in Hampton Roads next winter. Might have to invest in a long sleeve F3 shirt. Side note, the M says we’re at max capacity for F3 shirts. An old shirt has to go before a new one can be ordered…

Back to the workout…


SSHs, Moroccan Night Clubs, Copperhead Lunges, Copperhead Merkins.

The Thang:

1 minute of exercises. Mosey. Repeat.

First minute was Burpees. Someday Burgundy will grow to not hate them. Maybe.

Before going on our run, we spent some disclaimer time on keeping ourselves safe. As F3 grows bigger, accidents are bound to happen but avoidable injuries, like getting hit by a car, are by far the saddest. TAPS go out especially to the families and friends in F3 Lexington. Saw on the twitter box that noxgear, a company that makes lighted vest for runners and cyclist, donated 135 vest to F3 and FiA in Lexington. Sounds like a company YHC could get behind. Check them out at http://noxgear.com. Be safe out there.

The pax proceeded down the hill which has been sorely underutilized as of late. 1 minute of Hollow Holds (Sharkbaits choice) then what goes down must go back up. At the top of the hill, the next minute was flutter kicks (Flea) then LBCs (Beach) after the next mosey. We were headed to the pull up bars at the elementary school when we found the back gate locked so an audible was called to continue the mosey. 1 minute dips (Priorities) at the school pavilion. Mosey back to the flags. 1 Minute backward lunges (Burgundy).


YHC is not a Clemson fan, but if you are not a huge fan of Dabo Swinney, you need to reevaluate your life choices. What an example of a #HIM. True leader, family man and man of God. Quote for the morning: “Let the light that shines in you be brighter than the light that shines on you.” Whatever circumstances you might be in, whether good or bad, don’t let the moment or the publicity change who you are or what you want to accomplish.



F3 Monterey shirt order is in! If you put in for the group order, pick it up at the next workout.

The F3 CA camping trip needs a change of venue. Unfortunately the cabins fell through so we will be back to regular camping instead of the boujee glamping we were planning on. Same great fun! Stand by for more info.

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The BEAST Revisited (aka “This Sucks”)

Q: Flea


PAX: Burgundy (Respect), Sawdust, Croc, Sharkbait, Bruhaha, Jagger, Priorities, Cleveland Rocks, Beach, You Betcha.

Cherry Pickers
Abe Vigoda
Imperial Walkers
Hill Billies
Arm Circles – Infront [Forward/Backward] – Overhead [Forward/Backward]
400m Lap


The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

Side-Straddle Hops
Carolina Dry Dock
Freddie Mercury [4 counts]
Wide-Arm Merkin
Monkey Humper [4 counts]
Plank Jack [4 counts]
Diamond Merkin
WWII Situps
High, Slow FlutterKick [4 count – in cadence]
Hand-Release Merkin
American Hammer [4 counts]
Backward Lunge [each leg]

DORA 1-2-3-4s (Only got to 3s)

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – WOJO Squats
400 – Calf Raises

Ended with Number-O-Rama, Name-O-Rama, COT, followed by coffeteria.

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