Absolutely No B.S.

20190415
Q: Flea

DISCLAIMER: Given

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

THE THANG
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)
OR
Each member can claim a pass
HOWEVER
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

MOLESKIN
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.

—-27April—-
Love Our Central Coast
https://www.loveourcentralcoast.org/
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-
BE THE BACON –
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.

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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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Setting Records

19 Pax w/ 6 FNGs

20190126

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:

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.

8 minutes of abs.

            Flutter kicks

            American hammers

            Dolly

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Lights, Camera, Burpees

19 Jan 2019

Q: Priorities

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.

Sign up to Q here.

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

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The BEAST Revisited (aka “This Sucks”)

20190112
Q: Flea

DISCLAIMER: Given

PAX: Burgundy (Respect), Sawdust, Croc, Sharkbait, Bruhaha, Jagger, Priorities, Cleveland Rocks, Beach, You Betcha.

Warmup:
Cherry Pickers
Abe Vigoda
Imperial Walkers
Hill Billies
Arm Circles – Infront [Forward/Backward] – Overhead [Forward/Backward]
400m Lap

THE THANG

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]
Rosalita
Backward Lunge [each leg]
Merkins

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.

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The Bronson

20190102
Q Sharkbait
Pax Burgundy, Sawdust, Croc, Flea and Priorities

Warmup
Side Straddle Hops
Imperial Walkers
Copperhead Squats
Abe Begotas
Hill Billies
Merkins

The Thang

The Charles Bronson = 50 reps, 100 yard sprint, 30 yard Bearcrawl & Mosey back to the start.

50 Side Straddle Hops
Sprint 100 yards Bearcrawl 30 yards and Mosey back to the start.

50 Merkins- rinse repeat.
50 Burpees rinse repeat
50 4 Count LBC’s rinse repeat
50 Jump Squats rinse repeat

6 Minutes of Mary
2 Rounds
Flutter Kicks In Cadence
Gas Pumps IC
Dolly’s IC

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