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.
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.
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.
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:
Warmup:
Side Straddle Hops x20 IC
Imperial Walkers x20 IC
Moroccan Night Clubs x20 IC
Copperhead Squats x20 IC
Thang:
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
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
Announcements:
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.
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.
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.
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.
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:
Warmup:
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.
Counterama/Name-O-Rama/B.O.M.
Announcements:
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.
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
