Monday Morning BLISs

Q: Flea


20 Morrocan Nightclubs IC
20 Copperhead Squats IC
20 Abe Vigodas IC
Capri Lap IC

PAX were given the option to count up or count down, up was selected. Excercise consisted of a modified Four Corner/BLIMPS

The workout started at the far end of the field as described. Start at first corner, do 10 Burpees. Run to 2nd, do 10 Lunges (each leg). Run to 3rd, 10 Imperial Walkers. Run to 4th corner, 10 Squats. 10 reps were added each lap 10/20/30.

For 10 and 20 movement was Bear Crawls across short side and Karaokes over Long

For 30 movement was Karaoke across Short Side and jog across long

After the 3rd Lap, 6 minutes left so we transitioned to 6 MoM
Ring of Fire w/ 10 4 count Mountain Climbers
25 4-count American Hammers IC
20 4-count Scissor Kicks IC
20 Hillbillies IC

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria at Priorities’ House

Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

Love Our Central Coast (3rd F)

Q School in San Francisco Area (See e-mail or ask me) (1st F)
Sign-up here!

Also there is going to be a BBQ (2nd F) 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-
AMATEUR –  A man ruled by emotional reaction rather proactive Preparedness.

TClap |

4 Corners BLIM


Q Sharkbaiit

Pax Cleveland Rocks & Burgundy

Warn Up


Cherry Pickers

Abe Begota


Hill Billie

The Thang

4 Corners

At the Volley Ball Court exercise at each corner. First corner exercise then backwards run to the next corner, exercise then crawl bear to the next corner exercise, then forward run to the next corer, exercise then bear crawl to the next corner. Exercises Round one 5 Burpees, round two 5 Burpees and 10 Lunges each leg, round three 5 Burpees, 10 Lunges & 15 Imperial Walkers, round 4 5 Burpees, 10 Lunges & 15 Imperial Walkers & 20 Merkins.


TClap |

Backward speed and where to get it

Date: 3 APR 19

Q: Priorities

Seven, you heard that right, seven pax posted on a Wednesday morning to get a little wet and sandy. B.L.I.M.P.S. were the order of the day. Here’s what went down:


  • Side Straddle Hops x20 IC
  • Imperial Walkers x20 IC
  • Moroccan Night Clubs x20 IC
  • Copperhead Squats x20 IC


Mosey down to the water to Checkpoint number 1. This was just an arbitrary spot on the beach.

5 Burpees OYO (on your own)

Mosey to the wharf pier approximately 1/4 mile down the beach. (Checkpoint 2)

5 Burpees / 10 Lunges each leg OYO

Mosey back to checkpoint 1 – 70% effort – Plank for the 6

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers OYO

Sprint back to Checkpoint 2 – 90% effort – wall sits for the 6

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins OYO

Back to checkpoint 1 – choice of bear crawls or lunges or combo of the two – when finished, mosey back to the 6 and finish together.

At this point we paused to reflect on our quarter mile of bear crawls/lunges

The recurring theme of 2019 for YHC has been that we are all training for some event in the near or far future that we don’t know yet when or where or what or why. Again and again throughout this year we have done things that are ridiculously hard, painful and dumb for seemingly no good reason. We’ve woken up before the sun. We’ve drenched ourselves in pouring rain. We’ve lifted heavy things many times over. We’ve bear crawled or lunged a quarter mile in the sand. Many times over this quarter mile, I thought to myself, and was not alone, that this was too much. But we did it anyway. And we finished.

I argue that the event we’re training for is coming. Maybe it is a deadly disease we’ll be fighting. Maybe it will be carrying a child to safety from a natural disaster. Maybe it’ll be rescuing a complete stranger. God willing it will be none of those things but if it is, doing the hard, painful and dumb things now is going to help us to be better when we truly need the strength and perseverance.

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins / 25 Plank Jacks OYO

Indian Run to checkpoint 2

5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins / 25 Plank Jacks / 30 Squats OYO

Backward sprint to checkpoint 1

Here is where YHC laid down a challenge. If anyone could beat me in this quarter mile backward run, then the workout would be over. Now you have to understand, there are not many things in this world that I am ever the best at or even really good at for that matter. You would not expect this 240 pound frame to move very fast and you would be right. In any direction but backwards that is. For what ever reason, the Sky Q found it right to give me blazing speed but only in the reverse direction. I’m not saying I’m the best in the world but on an average day at the beach, I can more than hold my own.

Thank you You Betcha for keeping me honest. You put up a valiant effort. Thanks for pushing me. But in the world of quarter mile beach backwards sprinting, 2nd place is just the first loser.

We were out of time anyway, so back to the flags.

COT: Numbers/Names/BallOfMan


Beach is hosting a Spring Wing Ding Patio Party at his new place on Apr 20! See you there!

Sign up to run the Spartan Race with F3 Monterey! June 1st. Ask for more details.

The best way to get details like this are by joining us on Slack. Click on this link to stay up to date on all things F3 in the golden state.

Sign up to Q a workout!

YHC wrote this from 30,000 ft. Kudos to JetBlue for the free wifi!


Priorities out

TClap |

Spartan Prep – Day One

Q: Flea



20 Hillbillies
20 Imperial Walkers
20 SSH
20 Lunges
20 Cherry Pickers


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.

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).

TClap |

Simple 3×4 Set Workout

Or How I Came to Stop Worrying and Love the Week After DST.

Q: Flea




Today’s workout was a timed circuit that was set to take exactly 42 minutes so walked through some of the new exercises and went straight into it.

Each workout was 45 seconds during the first part with a 15second rest in between

3 Sets Total
1. Lunge-Knee Power Driver-Squat
2. Side Straddle Hops
3. Squat and Calf Raises
4. Plank
5. Curtsey Lunges
6. Diamond Pushups

7. 4 Reps (50 sec/10sec rest)
7a. Jump Squat/Burpees
7b. High Knees

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

Words of Wisdom: “Saying Yes to Something is Saying No to Something Else.”

Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!

LEXICON: Word of the day-
FATHERTIME- That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now.”

TClap |

The Hill 0.5

Q: Flea


PAX: Burgundy, Priorities.

Copperhead Squats
Imperial Walkers
Hill Billies


Started with a quick mosey to the bottom of the hill at tabletop where we did:
-Scissor Kicks
-Little Baby Crunches

following the workouts we ran up the hill and moseyed to the nearby playground where PAX rotated through
-Merkins (30 Merkins acted as the timer )
-Step -ups

This was followed by a mosey back to the main meeting spot ad nearby playground where the PAX rotated through
-Aussie Merkins ( 20 Aussie Merkins acted as the timer )

Next up was a 5 lunge step-1 Thor Jump transit back to the flags where we ended with a few rounds of modified “Hey Watch Iss”

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

Words of Wisdom: “Lemons are actually a man-made hybrid of an orange and citron. Ipso Facto, we gave life it’s lemons.”

Everyone is back in one piece from the camping trip. We will plan one more kind of 2nd F event sometime between now and June. Also, as a reminder that the 2019 GEAR is out, you can order your own here.

LEXICON: Word of the day-
CLUSTERQ- An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

TClap |

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!!

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

TClap |

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.

TClap |