Warm Up: Should Shrugs Grady Corn T Pots Cherry Pickers front / back Cherry Pickers side to side… and side to side so DPR could feel even Heal raises
The Thang: Simplicity! 1 burpee, bear crawl 15 yards, 2 burpees, back to start… add 1 burpee each time until you reach 15 then go back down. Second pax to finish calls it. Run 3 laps 6 inches to finish it off
5 strong almost came face to face with the wharf monster this morning. (Well… maybe 4.25… Stone Cold got to the AO 6 minutes late and we had already departed on our journey.
Disclaimer Given
Warm up: Grady Corn IW Hill Billies Heel Raises
The Thang Mosey… just 20 feet. Ask PAX if they remember how to do Simplicity. They do. Good. We are not doing that today. Mosey on….
Mosey to fish market. 10 burpees OYO
Mosey… we find a cool dock under the wharf … we start some squats… then the Wharf Monster start to howl… loudly… scarily… and it get’s louder and louder… seriously… it was scary… the Wharf Monster did NOT want us there. One of the PAX said it’s Wharf Monster mating season too… seriously… Get the heck out of here FAST!!!!
Mosey… leg ups on wall
Mosey… up some stairs, around the other wharf… PAX choice Aussie Merkins or regular Merkins… and then repeat
Mosey…. more leg ups
Mosey to AO start… we come across Stone Cold.
Gas pumps and 6 inches to round it out.
We did a few more Merkins and things along the way but since YHC did not have this one scripted out the memory has faded.
Warm up: Mtn. man poopers Moroccan Night Clubs Heal Raises Seal Jacks Burpees
The Thang: Run.. find good place with two walls 10 Mike Tysons, crab walk to other wall, 10 rowers., walk back. Reduce by 1 each time. First person done calls it. DPR crushed this one. Run to wharf 8 squats + 8 monkey humpers in front of the fishing boats filled with tourists going fishing Reduce by 1 each time. First person done calls it. Beach crushed this one. Run… to wall for 10 cycles of 1 wall jump and 1 burpee, first person calls it. Run to sea wall Wall sits & plank Find a rock, test out our rock skipping skills…. room to improve there Climb over sea wall for some heal raises Run back to AO start LBCs, 6 inches, side planks, plank
12 strong 💪 today. Weather was perfect. DPR even commented on the run how awesome it was to be running in the mist. We are truly fortunate to have our AO where we do. We also welcomed FNGs Puck and Noble.
Disclaimer given
Warm Up Hill Billies IC Mt. Man Poopers IC Jump Rope
The Thang Run Track 1 lap Bear Crawl 456 yards: 456 yards = 1368ft which was the height of tower 1 of the World Trade Center. Run Track 1 lap Circle up: Last man IC activities: Gas Pumps, LBC, Freddy Mercury, Planks, etc.
Name and Count-o-rama
Moment of silence for the victims of 9/11 and the service personal who past in the line of duty.
YHC wanted to do something to mark the 20th anniversary of the attacks. The 456 yards bear crawl did just that. I think it will be repeated going forward.
YHC should have told stories of the people he knew lost on 9/11 but YHC feels like he honors them by remembering them in his memories.
10 strong 💪 at Carmel High this morning. I swear someone has turned up the humidity in the area to a level I have not ever felt here in these parts. Great to see GRS back to join us after his IronMan training but it will be short lived as he’s off again in a little to train for more. Stone Colds M was on the track exercising. We picked up on of her exercises and I think it will become a regulars exercise in YHC’s routine.
Disclaimer given
Warm Up: Good Mornings Grady Corn IW Jump Rope – keep jumping rope until Stone Cold arrives. Who would have guessed that he decided to stop and take off both his shoes and put them back on… slowly… as if he knew we were waiting for him.
The Thang
Goal line – team up Person 1 – Rosalitas / Rowers Person 2 – bunny hop to 15, 3 merkins, run back First team to 100 Ros/Row calls itRepeat – Plank Jacks 4 count / Bunny hop & 3 squats First to 100 calls it
Run Lap
Repeat – SSH (4 count) / Bunny hop & Mike Tysons First to 200 calls it
Run Lap
Repeat – Absolutions / Run to 15 & 5 LBCs 4 count First to 100 calls it
Run Lap
Repeat – Burpees / Run to 15 & 5 hill billies 4 count First to 100 calls it
To bleachers: 10 dips, run to goal line, do the Stone Cold M move, run to bars – 10 aussie merkins
10 strong 💪 this morning at Carmel High. Weather was fantastic. A cool 55 degrees and foggy. Basically like every summer morning here in Carmel.
It was great to see Natty downrange from F3 Knoxville join us and come to coffeteria, too. Also great to see Bru Ha Ha (MIA since July 2020), whom YHC mistook for his younger brother Jagger. Sorry Bru Ha Ha!
Disclaimer given
Warm Up: 10 Michael Phelps 50 SSH 100 Grady Corn (yes! we made it to 100! Only a few moans from the pax. The batwing king loved the grady corns.) 20 Cherry Pickers 10 heel raises
The Thang: On Track… For 2 laps: 2 merkins, Run ¼ track, 4 merkins, run ¼ track, 6 merkins, run ¼ track 8 merkins for 4 laps. If first at ¼ mark do 2x exercise, if you are 2nd, do 1.5x exercise. If last, skip exercise and keep running. Sorry for the complex math!
Repeat: Burpees, Absolution, Situps
Great to watch Beach and Natty duke it out on the last 1/4 mile run. Natty took it.
Line up on goal line. Crawl bear 50, run back, crawl bear 25, run back. YHC thought that would take longer than it did so lets Crawl Bear to the 100 and run back.
Still time…
Freddy Mercury’s, Rosalitas, 6 inches….
Announcements: * Contact Beach SOON! about F3 Shirt order… 10% discount and free shipping * Contact Sharkbait about F3 Monterey custom shirt order * RSVP to YHC if you are coming to Dinner at YHC house. Pizza, etc. Priorities will be in town and joining us.
9 strong 💪 today for a modified F3 Chattanooga “Burph.” The snooze button was very poplar today as we started off with 5 and ended with 9. Weather was Monterey perfect – cool, overcast, foggy in the upper atmosphere (aka clouds) and a sprinkle of wetness as one ran.
Disclaimer Given
Warm Up Michael Phelps Grady Corn T Pots
The Thang To the track: 10 burpees 20 merkins 30 squats Run lap… do for a total of 6 rounds & then pick up 6
Goal Line – bear crawl to 100….
Back to the track: 5 burpees 10 merkins 15 squats Run lap… repeat 1 more time.
Circle up… 50 imperial walkers and some arm holds to end it.
Announcements: Closing down F3Monterey Slack workspace and moving to the nations Slack workspace. We have an F3Monterey channel on that page. Sign up here: https://f3nation.com/slack/
Signups for Concorso Italiano volunteer. See links in Slack channel to sign up or talk to Beach.
Save the date: September 4th for the 4 year F3 Monterey anniversary BBQ and other events. Events still being worked on.
A super foggy morning. Just they way we like it here in Monterey.
10 strong 💪 including 4 FNGs. Welcome The Don, Hazard, Seafood and Seco.
Disclaimer given
Warmup: Hillbillies Heel Raises SSH Air Presses LBCs
The Thang:
Monkey suicides: 5 Monkey Humpers, Run to 10, 5 monkey humpers… run back, 5 MH, run to 20, 5 MH… etc. Merkin suicids: same as MH but with 5 merkins
Choice:Â 3 laps around school (~1.45 miles) or 1 lap long way (~1.35 miles)
Rower suicides: same but 5 rowers
Six mins of mary 6 inches Gas pumps LBCs American Hammers
Announcements: Ferrari and concourse italiano volunteering
Warmups: SSH x 40 IC, Imperial Walkers x 20 IC, Hillbillies x 20 IC, Copperhead Squats x 20 IC, Bat Wings x 20 IC.
Two geese and 3 goslings waddled past and then crossed Del Monte street during warmups. Luckily, there were no casualties.
The Thang: At VB courts 1&2: Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to VB courts 3&4 and repeat. Mosey to VB courts 1&2 and repeat. Mosey to courts 3&4 and repeat. Mosey to courts 1&2 and repeat. Mosey to courts 3&4 f/b high plank x 1 minute f/b Xs and Os x 1 minute f/b low plank x 1 minute, f/b Xs and Os x 1 minute. Mosey to courts 1&2. Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to courts 3&4 and repeat. Mosey to courts 1&2. Workout complete.
11 strong 💪 this morning including FNG Stone Cold. Weather was amazing. The field this time was not frozen solid or even damp like in prior winter beatdowns. Spring is here and we are going to love it.
This was a new one for us. And one we could have done better at addressing. We had an FNG today leave mid-workout. We were doing laps on the track and no one was near him and he just left. Next time this happens one of us will try to catch up with the FNG to chat with them.
Disclaimer given.
Run Lap 10 Tea Pot 20 Moroccan Night Clubs 30 Seal Jacks 40 on you side – leg things… 20 each side 50 LBCs Run Lap
Bear crawl to center field & Circle up
In Cadence – Q starts – count goes to the right. Once you reach the end of your rope do a lap. Two ways to end it all: One person is left doing exercise or if the 3rd to last person returns from their lap (IE there are two left) it’s over. Call recover. Pax coming back can mumble chatter, cheer on other pax, plank, al gore… etc.
Hello Dolly Groiners Gorilla Humpers Wheel of Merkins Burpees
Run lap (or 2) – stop at wall for:
10 mike tysons
Line up on goal line – team up 1 pax lunges to 10 & back, other does 200 heal taps 1 pax lunges to 10 & back, other does 200 LBCs We started on this last one but ran our of time: 1 pax lunges to 10 & back, other does 400 SSH single count
