11 PAX made it out to Carmel High today including 2 FNGs. Welcome Starsky and Megan. Great to see Croc one more time. Good luck moving back to gator country.
1 partner Crawl Bears to 50 yard line while partner Bears and Blocks to 50 at same time. Switch at 50 and go to other endzone.
1 partner does Elf on a Shelf while other does 10 burpees. Switch after the 10 burpees. Repeat again.
Back to the other endzone with Crawl Bears and Bears and Blocks.
1 partner does Derkins on coupon while other Crab Walks to 25 yard line and back. Switch and repeat.
1 partner goes 100 yards as they want and when there planks or squats waiting for partner to do a 100 yard John Cusak with the coupon. Pass coupon to partner and go back the other way.
Return the coupons.
Option to do Last Man Sprints or Mountain Climbers, Plank Jacks, LBCs on the field.
Count-o-rama
Name-o-rama
For my two FIAs 2.0s that were visiting and the rest of the PAX: “Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”
15 pax made it out to Carmel High today including 3 FNGs.
Warm up:
Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…
The thang:
Hand stand nuggets to the wall until you can’t take it any more than more wall lean.
Run to steps, Side walk plank to other side, then crab walk back.
Follow me…. circle up.
IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.
Repeat for Plank Jacks
Repeat for Merkins
Repeat for American Hammers
Recover
Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.
Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.
Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.
Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)
Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.
Warmup: Abe Vigodas – 15 IC Cherry Pickers -15 IC Sun gods -10 IC Imperial Walkers – 15 IC
THE THANG Today’s workout was designed to be flexible enough the PAX could adjust the level of difficulty to suit their needs and give those going to the Spartan today a little break although that’s not quite how it turned out…
It was broken up into 5 stations with exercises repeated for 10 minutes at each station. PAX were given the option of a ten-minute repeating timer or 30-sec interval timer and ten-minute station switch timer and this is where the confusion began. The intent with the 30-sec timer was that some stations had 30 sec/1 min workouts, but that message was not conveyed quite accurately enough and there was some confusion at the beginning that every workout was 30 seconds without rest.
Group counted off by 5s and were broken up into different stations. We were a little behind schedule after the warmup so the final station was only about 7 minutes in length.
Station #2 30 sec Mountain Climbers 30 squats 10 Overhead Shoulder Press w/ Coupon 20 Freddie Mercuries 10 plank with hip dips
Station #3 30 SSH 30 Alternating Lunges 30 Bicep Curls 20 Plank Jacks 30 sec Plank Right Side 30 sec Plank Left Side
Station #4 45 Calf Raises 1 min wall-sit 1 min Jog in Place 15 Reverse Lunges Each Leg 30 Squats
Station #5 15 bicep curls each side w/ coupon 15 tricep dips 30 mountain climbers 30 plank w/ alternating shoulder taps 1 lap around track
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
MOLESKIN Several Second F events on the way! See e-mails! Today’s words of wisdom revolved around the vagueness of the workout and the original intention of allowing for allowing flexibility for the PAX to adapt it to their own needs. I’ve recently been studying the Old Testament of the Bible, because I think sometimes Christians have a bad habit of simply ignoring that part of the Bible due to its complexity and immense cultural differences.
The verse that specifically popped into my today during the workout was Gen 12:1 “Now the LORD said to Abram, ‘Go from your country and your kindred and your father’s house to the land that I will show you.’
The instruction was vague but Abram followed the instructions given to him. Sometimes in life we receive vague instructions from God or our leaders and it is our job to continually ask for guidance and direction as to how to proceed with a little bit of our own gifts and ingenuity.
LEXICON: Word of the day- BLACK SWAN – Thriving in the chaos of the unpredictable.
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.
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.
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.
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.
Modified Triple Nickles – Moseyed to the Hill to start some Spartan Training! 5 – burpees at the bottom 5 – 4 count WWII Situps at the top —3 reps Moseyed back to the playground by the shovel flag for 1 round of – Aussie Merkins (Timer – 20 reps) – Dips – Derkins – Step Ups Finally, back to the shovel flag for 50 Calf Raises, 20 Squats and 20 Mountain Climbers.
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN+ Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!
Words of Wisdom: Building on DIRTY JOBZ Use of poetry, I felt like we needed some Shakespearean culture in our lives.
Discussion From the Art of Manliness “Knowing how to inspire and lead others is an essential manly attribute. In Shakespeare’s Henry V, King Henry exemplifies manliness in action as he rallies his army against the highly skilled French knights. In his “Saint Crispin’s Day” speech, Henry V speaks of glory, honor, and brotherhood- all ideals that inspire even the most despairing and downtrodden of men. Read this fictional, and yet powerful speech when you’re feeling unmotivated and depressed. It will stir you to focus on the legacy you are building and will pass on to your sons and to history. “
“St. Crispin’s Day Speech”
By: William Shakespeare
WESTMORELAND. O that we now had here But one ten thousand of those men in England That do no work to-day!
KING. What’s he that wishes so? My cousin Westmoreland? No, my fair cousin; If we are mark’d to die, we are enow To do our country loss; and if to live, The fewer men, the greater share of honour. God’s will! I pray thee, wish not one man more. By Jove, I am not covetous for gold, Nor care I who doth feed upon my cost; It yearns me not if men my garments wear; Such outward things dwell not in my desires. But if it be a sin to covet honour, I am the most offending soul alive. No, faith, my coz, wish not a man from England. God’s peace! I would not lose so great an honour As one man more methinks would share from me For the best hope I have. O, do not wish one more! Rather proclaim it, Westmoreland, through my host, That he which hath no stomach to this fight, Let him depart; his passport shall be made, And crowns for convoy put into his purse; We would not die in that man’s company That fears his fellowship to die with us. This day is call’d the feast of Crispian. He that outlives this day, and comes safe home, Will stand a tip-toe when this day is nam’d, And rouse him at the name of Crispian. He that shall live this day, and see old age, Will yearly on the vigil feast his neighbours, And say ‘To-morrow is Saint Crispian.’ Then will he strip his sleeve and show his scars, And say ‘These wounds I had on Crispian’s day.’ Old men forget; yet all shall be forgot, But he’ll remember, with advantages, What feats he did that day. Then shall our names, Familiar in his mouth as household words- Harry the King, Bedford and Exeter, Warwick and Talbot, Salisbury and Gloucester- Be in their flowing cups freshly rememb’red. This story shall the good man teach his son; And Crispin Crispian shall ne’er go by, From this day to the ending of the world, But we in it shall be remembered- We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold their manhoods cheap whiles any speaks That fought with us upon Saint Crispin’s day.
LEXICON: Word of the day– 3S2T- Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).
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.
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.
