6 strong đź’Ş made it out to Carmel High this morning as we said “see you down the road” to 3 of our long time PAX. Flea, This One Time, Great Clips: It has been great getting to know you. We wish you the best on your travels back East and South.
Weather was perfect. Light rain, wet, but a little warm too.
The thang: Line up on goal line. Run to other goal line. 10 Burpees. Run back to other goal line. 10 merkins. Run back. 10 squats. Run back. 10 plank jacks. Repeat, losing 1 each round.
Line up on goal line. Run to other goal line. Return, stop at 10 yard line. Do 1 burpee. Run 10 yards, 2 burpees…. all the way to other goal line for 10 burpees.
YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.
Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!
Disclaimer Given
The “warm-up” 100 Moroccan Night Clubs 100 Imperial Walkers 100 Seal / Overhead claps 50 Copper head squats 50 LBC (4 count) 50 Fairy jacks Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down
The thang Run to 50Â 15 Burpees OYO Run to Other Endzone 15 Burpees OYO Run to 50Â 15 Burpees OYO
Repeat above with 10 Absolutions. Â
Count-O-Rama, Name-O-Rama, COT (I think, I was not there)
13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!
Disclaimer given.
Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)
The Thang:
On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps PAX “20 burpees?” YHC “yes – potential to do 80” PAX, who are better at math than I am ” that’s 160 burpees” YHC “Oh yeah, you are right… exercise!” …a few PAX may have done 160!
50 seconds of beat down: LBCs amrap for 50 seconds, rest.
Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.
Gas pumps amrap for 50 seconds, rest.
Heal touches amrap for 50 seconds, rest.
Elbow plank dips amrap for 50 seconds, rest.
“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.
Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.
Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.
At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)
SSH – 50 Prisoner Squats – 20 Pec Fly with Overhead Raise – 25 Karaoke Acoss Field, Frankenstein back
The Thang:
Deck of Death
Make it as far as you can through the Workout Deck. 2-10 = Number + 10 reps; J = 21; Q = 22; K = 23; A = 25 Hearts – Mtn Climbers Spades – Squats Clubs – Flutter Kicks Diamonds – Merkins
Note: Joker = 10 burpees If three cards of the same suit came up in a row. Then instead of performing exercise, do 15 Alligator Merkins
Made it to 12 cards left and conducted a total of – 26 Dips before we had to call it for time
Total reps performed 140 Mtn Climbers 158 Squats 203 Flutter Kicks 187 Merkins 20 burpees 15 Alligator Merkins
Moleskin: Announcements in Newsletter
Q1.0 Get Right The Pursuit Of Proper Personal Alignment
“A man must Get Right before he can do anything else
To understand the Get Right, picture a man vigorously rowing a boat across a fast-moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it—return it to its upright position—before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.
Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica —the passengers that he is charged to bring safely to the far bank—will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.
An unfit man is a slave to his lack of self-control”
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria
8 strong posted today at Carmel High. The AT&T golf tournament is in full swing (ha!) and YHCs call out to visitors on twitter bought out 0 FNGs. Too bad for them as they missed a great one today. These HIMS really pushed hard today for a beatdown like no other. YHC was super proud of the effort today.
YHC drove to the workout with a lot on his mind but did not share it with the Pax during the workout. YHC doesn’t know why. With the passing of F3 Noonan, a few of YHCs family members over the years, and YHCs 2.0 friend last January he was thinking of sharing words of wisdom of not sweating the small things (as YHC often does.) YHC will first try to take the advice himself and then at a workout down the road, if YHC has mastered it, share it then.
Disclaimer Given.
Warm up: Some Armies IC, SSH IC, then some Batwings IC.
YHC decided to do a little foreshadowing with 10 x modified Absolution IC. Modified Absolution being a combination of a merkin, Mahktar N’Diayes and a Chilly Jack. (Turns out we did the absolution wrong – should have been a groiner instead of a markin.)
Run 1 last man sprint lap.
The thang 1: Line up on goal line, run to 30 and do 5 Mahktar N’Diayes. Run back to goal line for 1 Crowd Pleaser (1 merkin + 1 groiner.) Repeat the run & Mahktar N’Diayes and add 1 crowd pleaser each cycle until the first person has completed 10 crowd pleasers.
The thang 2: Repeat the above but with 5 lemon squeazies and 1-10 burpees.
Run 1 lap last man spring.
The thang 3: Repeat again but with 5 left side zombie crunches, 5 LBCS, and 5 right side zombie crunches and on the goal line 1-10 gorilla humpers. Mumble chatter started up on this one so I guess the pax thought it was toooooo easy.
The thang 4: Repeat again but with 5 gas pumps (thanks Flea!) and 1-10… you guessed it… Absolutions.
We had a minute left so we did 30 SSHs IC.
YHC thought it was one of the one of the top beatdowns he had come up with in some time.
The Thang: Black Snake over to Community Center Parking Lot Black Snake – Like a Last Man Sprint (Indian Run) except the PAX sprinting weaves through the other PAX .
–Once at the parking lot, PAX broke up into groups 1. Merkin Leap Frog (Completed Together) While one PAX waited in the ready position the other did the allotted merkin(s) then took his position in front while his partner completed the next set. Total quantity of Merkins/PAX was 70.
–Groups then performed one of the two excercises 2. Forward then Backward 10 Merkins Crab Walk to first parking lot “peninsula” (word we settled on to describe break between parking sections Bear Crawl to second parking lot “peninsula” 10 Air Squats Crawl Bear to first parking lot “peninsula” Crawl Bear to start This group finished first both times and performed exercises of choice until second team was complete
3. Squatpocalypse 20 Air Squats -> Run Across Parking Lot and back REPEATO 5x
–After both groups were complete they took a 30 count rest and switched exercises
4. Ladder Suicides Upon completion of the second workout teams took a 20 count rest and promptly executed suicides between lines ascending to the first parking “peninsula” and then descending back down to start.
Black Snake back to Flags With a few minutes left YHC executed Ring of Fire: Flutter Kicks and 50 LBCs OYO.
Ended with Number-O-Rama, Name-O-Rama, COT.
F3 WODs Platinum : The rule of treating other men the way they want to be treated. Prius: A symbolic act of Virtue that does not itself solve a Problem.
8 strong and two 2.0s posted today at Carmel High. YHC & Q Cleveland Rocks came up with a few games to rally (trick) the PAX into working out harder. Some of the games went off successfully, others failed. YHC promises to recover from this failure and keep moving forward as this is F3 and F3 is not a destination but a process to keep being better every day.
We started 1 minute late (failure)
The Warm Up: Armies, Armies Fast, Armies Faster (IC), Cherry Pickers (IC), Imperial Walkers (IC), Copper Head Squats (IC), Overhead presses (IC), Crab (IC) SSH while YHC grabs items from van that he forgot to bring (failure)
Game One: Pax splits into teams. Two pax pulls while bear crawling a third who is on moving pads holding a rope. At 20 yard line stop, 20 monkey humpers for the pullers and 20 merkins for the person being pulled. Fourth pax is jumping rope (failure as one rope was way too small for adults) while the three pax return. Game called in middle of second round as it just was not working (failure.)
Game Two: YHC left chalk in the car for the next game (failure). Mosey to YHC’s minivan (Failure that YHC has a minivan? YHC doesn’t think so as minivans are awesome!) Mosey to ping pong table for a single elimination tourney.
While two pax play best of 3 points other pax do: * During point 1: Burpees * During point 2: Side Straddle Hops * During point 3: Al Gores
I won’t tell you who won but I will say YHC was very happy with the results. Final game went down to the third point and Burgundy (respect) went in for the kill with a huge windup shot that missed YHC’s side of the table.
Mosey to track. The night before YHC looked up ‘Best F3 workout ever’ and this came up:
5 burpees, run 1/8th mile. 5 burpees, 10 merkins, run 1/8th mile 5 burpees, 10 merkins, 15 LBCs, run 1/8th mile 5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, run 1/8th mile 5 burpees, 10 merkins, 15 LBCs, 20 plank jacks, hold plank 1 min, run…
We finished it off with some last man sprints and finished on time.
The Thang: Starfish Starfish workout consists of a home base at the center where a workout out is conducted with 5 workouts at the corners and an additional one for a point. (Reference to F3 Starfish model). Exercises can be conducted in any order.
At Home Base 25 LBC’s are conducted 1st 30 Gorilla Humpers 2nd 50 Squats 3rd 50 Dips and Step-Ups 4th 30 Hydraulic Squats 5th 25 8-count bodybuilders
Upon completion of the 5th exercise and 25 LBCs PAX were instructed to execute a lap -REPEATO-
Jack Webb YHC ended the starfish workout a little early and conducted a little Jack Webb 1 Merkin – 4 Air Presses 2 Merkins – 8 Air Presses 3 Merkins – 12 Air Presses 4 Merkins – 16 Air Presses 5 Merkins – 20 Air Presses 4 Merkins – 16 Air Presses 3 Merkins – 12 Air Presses 2 Merkins – 8 Air Presses 1 Merkin – 4 Air Presses
Last Man Sprints – 2 for time
During the COT YHC discussed how the fear of rejection shouldn’t be a barrier to do anything in life and quoted a TED talk he had watched.
…I found that people who really change the world, who change the way we live and the way we think, are the people who were met with initial and often violent rejections. People like Martin Luther King, Jr., like Mahatma Gandhi, Nelson Mandela, or even Jesus Christ. These people did not let rejection define them. They let their own reaction after rejection define themselves. And they embraced rejection. …When you get rejected in life, when you are facing the next obstacle or next failure, consider the possibilities. Don’t run. If you just embrace them, they might become your gifts as well. –What I learned from 100 days of rejection
Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.
So it has been 364 days since YHC’s first workout with F3 Monterey. There were 3 FNGs that day – Burgundy, Mr. Rogers, and Myself. Mr. Rogers went on to star in movies but Burgundy and YHC are still at it. YHC still remembers walking up to a few of the OG standing near a shovel flag and asking “Is this the free workout group?” and Sharkbait welcoming me with a huge & very friendly “yes, WELCOME!”… That morning YHC got beat to hell by the Q Croc. But YHC came back for more and more. It’s been a great ride. Thank You F3 Monterey!
7 posted today at Carmel High. Sunny with a little chill in the air. Welcome FNG Red Light!
