Absolutely No B.S.

Q: Flea


10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD)
20 Imperial Walkers
20 Hillbillies
10 Merkins

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)
Each member can claim a pass
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

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.

Love Our Central Coast
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-
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.

TClap |

Sally got us good

Q: Cleveland Rocks

8.1 pax posted today at Carmel High.



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


Name-O-Rama: Welcome FNG Momentum (respect!)

Words of wisdom


TClap |

“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.


  • 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.




“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


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

TClap |


I showed up just in time with a bottle of water in one hand and a banana in the other. We always start on time.

Q: You Betcha
PAX: Sharkbait, Jagger, Cleveland Rocks, Burgundy, Priorities, Honest Abe, Flea, Dirty Jobs, Beach

SSH, Hill billies, Imperial walkers (others counted so I could keep it together)

The Thang:

Mosey to a hill and partner up:
Partner runs to the bottom and then swap to complete the following combined:
100 squats
200 burpees (bad idea – turned in to 100 burpees and 100 merkins)
300 lunges

Mosey back to the start:
8 minutes of abs IC
100 yard bear crawl/crawl bear (users choice)
50 yard crab walk
(Sharkbait and Jagger had to leave-sad)

Mosey to a different hill:
(Passed the stash of coupons on the way)
50 curls
30 4-count mountain climbers IC
Lunges up the hill

Mosey back to the start:
Had time for a couple more minutes of abs

Name-o-rama – Count-o-rama

Words of wisdom:
From Ash Wednesday service: Don’t be a hypocrite. Don’t pray in public just so people see you. Pray in the most inner room of your home alone so that it can be between you and your God. Apply to everything else. Do it because it is right and not just to put on a show for others.

TClap |

iFit #oscarsworkout

Q: Flea




Today’s workout was based upon a post from iFit Blog, that you can find out more about HERE. Wanted to try something new. For those that didn’t watch the Oscars, I’ll summarize it for you in a matter of minutes.

– 6 Buttkickers every time someone said “My Fellow Nominees” (36 total)
– 6 Calf Raises every time a montage is played (48 total)
– 6 Copperhead Squats every time someone thanks the person who gives them their big break (36- total)
– 6 Leg Raises for every wardrobe malfunction (24 total) [3 times were tripping over a dress]
– 12 Narrow Lunges every time “The Favourite” Wins (12 total)
– 12 SSH every time someone thanks The Academy (132 total)
– 6 Wide-arm push-ups every time someone says “I love you” (54 total)
– 6 Freddie Mercuries every time someone says “Whoa” (42 total)
– 8 Luges for every award Bohemian Rhapsody wins (24 total)
– 12 Side Plank Crunches for every award A Star is Born Wins (12 total)
– 12 Mountain Climbers every time the camera pans to a runner up (48 total)
– 6 Burpees every time a speech is cut off by music (48 total)
– 12 Tuck Jumps every time “Roma” wins (48 total)
– 6 push-ups every time someone thanked the Cast and Crew (52 total)

The final workout was split up
– 6 Russian twists every time some thanked their family (156 total)
—- 25 Russian Twists
—- 1 Lap around the field
—– Total = 6 repetitions

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

Words of Wisdom: “No matter how busy life gets, Never forget what matters.”

Don’t forget to start thinking about the Spartan Race later this Spring. More Details HERE

LEXICON: Word of the day-
WEINKE- A written list of the Exercises a Q intends to call at a Workout.

TClap |

I thought I was alone


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:
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.

Dips and lunges (1 each leg)

Hill run
half mile down hill
half mile back up

Curls with coupon and merkins on coupon

5 minutes of abs
Flutter kicks
American hammers|

“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)

TClap |

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


TClap |

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

TClap |

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.

TClap |

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.

TClap |