Warmup: Cherry Pickers -20 IC Sun gods -10 IC- kinda Abe Vigodas – 20 IC Copperhead Squats 4count – 15 IC Capri lap
THE THANG
Quadrophilia -From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.
Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top) – From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.
Mosey to the auditorium steps
Up Steps – Alternating Workouts on each step +5 dips +10calf raises per step (i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)
Down Steps – Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)
Mosey to the football field 1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.
Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
MOLESKIN Spartan Race is coming up! Don’t forget! Several Second F events on the way! See e-mails!
Welcome “Dab”!
LEXICON: Word of the day- ALWAYS BE HEADLOCKING – A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.
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.
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.
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.
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
