Sally got us good

Q: Cleveland Rocks

8.1 pax posted today at Carmel High.

DISCLAIMER: Given

Warmup:

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

Number-O-Rama

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

Words of wisdom

COT

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1/16th sprints and bern

V: Cleveland Rocks

DISCLAIMER: Given

Warmup:

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.

COT

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“To the beach”

VQ: Cleveland Rocks

DISCLAIMER: Given

Warmup:

10 Merkins (cadence), 10 side straddle hops (cadence), 10 imperial walkers (cadence)

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.

COT

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“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.

Warmup:

  • 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.

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.

Follow @f3monterey and @f3nation on twitter.

Email us at f3monterey@gmail.com


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Hungover

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.

20190309
Q: You Betcha
PAX: Sharkbait, Jagger, Cleveland Rocks, Burgundy, Priorities, Honest Abe, Flea, Dirty Jobs, Beach

Warmup:
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.


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1 Minute and Miles

14Jan19

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…

Warmup:

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).

COT:

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.

Numbers/Names/BOM

Announcements:

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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