20180220
Q Sharkbait
Pax Priorities
Warm Up
Imperial Walkers 25
Rockette Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns
Dutch Skate
The Thing
3 Rounds
Pulse Row’s
Supermans
Cheerleader
Lt Dans
Merkin Ladder
Back Plank
20180213
Q SharkBait
Pax Mud Duck, Beach & Priorities
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat
The Thing
Ciabatta Routine Hurpees
Broad Jump Burpees
Indian Bear Crawl
DirtyMacDeuce Dips / Step Ups / Gas Pumps
Wait in Al Gore
Arm Circles
2/15/18
Q: Priorities
Pax: Rhymes, Mud Duck, Sawdust, Priorities
YHC doesn’t know what is so romantic about mid May but from all the birthdays going on, that’s when people are getting bizzay! Croc’s birthday was 2 weeks ago, Priorities 2.0 had a birthday on Monday, M Croc is having a baby (quite possibly as I type this), M Rhymes is getting induced tonight and this morning F3 Monterey celebrated Sawdust’s 33rd birthday the best way we know how…
Warmup:
SSHs x33 IC
IWs x33 IC
Copperhead Merkins x33 IC
Paint the lines (only 1 court, gotta keep the legs fresh…)
The Thang:
The traditional F3 Monterey Birthday Run – (this is the second such event so it’s now a tradition…)
– 1 pax takes off with the jugs. All other pax do 3 burpees. When the jugs are caught, new pax takes over. When you are caught with the jugs, you do 3 burpees and chase down the jugs again. Repeato.
Mud Duck didn’t quite understand the point as when we all were coming back to pick him up, he turned around and got a head start back to the flags. Good thought but we still had places to go.
Next, the S.A.W.D.U.S.T. commenced at the wharf courtyard.
Scorpion Dry Docks – x16.5 each leg – OYO
American Hammers – x33 IC
Wheel of Merkins x33 – OYO (33 merkins, turning 90 degrees between each rep)
Derkins – had to be skipped on account of time and exhaustion
Up-downs – See Derkins
Sun Gods – x33 IC (16.5 fwd/16.5 back each sides/front/overhead) – Aye!!
Birthday run back to the flags
Thigh Masters x16.5 each leg IC
COT: Numbers/Names
Words of wisdom from last weeks F3 Round Table:
***UPDATE***
So I wrote this post yesterday but never published it. It was a crazy night. I was writing quite literally as Baby Hux (Croc 2.0) was being born. Mom and baby are doing great! Thanks for all the TAPS, especially to Sharkbait for praying with me at happy hour in the middle of a bar when we got word they were going in for a C Section. God is good!!
In other baby news, M Rhymes has been admitted to the hospital but no progress yet. Continue the TAPS for the next new addition to F3 Monterey!
Priorities out
Warmup:
Arm circles, Merkins, Plank shoulder touches – all IC
Competition up stairs, passing block.
The Thang:
90’s beatdown
Mosey with blocks to incline of parking ramp. B2W
One of the PAX jump rope to 90x, while rest of PAX AYG reps with blocks workouts listed below until 90x jump rope were competed. In between each block set PAX completed one of the following; Sprint down and back on the incline, Bear crawl weave, crab walk weave, wall sit with punches
We jammed out to some great 90’s music playing in the background including; Marky Mark, MC Hammer, and Sir Mix-A-Lot.
A great 18 Deg Saturday am beatdown, with 60 year old Iceman showing us all up on the crab walk (freakishly) and friendly competitions on the sprints!! A healthy showing considering the weather and AO change. Stardust getting better by the week, and TickTock back at it from taking some family time was great! Till next time…
Iverson Out
Q: Rhymes
PAX: Beach, Croc, Priorities, Sawdust
All poses held for 20 count, done on each side
Bent Hamstring Stretch
Bent Torso Trist
Split Leg Hamstring Stretch
Ashtanga Sun Salutation x 2
Runners Pose
Warrior 1
Warrior 2
Reverse Warrior
Triangle Pose
Chair
Twisting Chair
Leg Raises
Right Angle Pose
Side Arm Balance
Prayer Twist
Tree
Bridge x 3
Boat
1/2 Boat
Ultimate!
2/6/18 – 2/8/18
We can no longer sit idly by. We have things to do. Places to go. Families to provide for. Communities to care for. No longer can we rest in the warm comforts of our fartsacks until the sun rises. F3 Monterey has changed its start time to 0530. Here’s how it sleepily happened in the very early gloom…
Tuesday –
Q: Priorities
Pax: Croc, Rhymes, Sharkbait, Priorities
SSHs x40 IC
Moroccan Nightclubs x20
Sun gods x10
Each pax picks an exercise:
Merkins, Squats, LBCs and Burpees were selected.
Commence The Cooper…
10 of each exercise – Indian Run a lap
9 of each exercise – Indian Run a lap
8…
7…
Finished 4 and a lap and then did 10 of each for good measure.
Numbers/Names/BOM
Coffee on the back porch, still in the pitch dark…
Thursday –
Q: Priorities
Pax: Rhymes, Priorities
You Betchya stopped by on his bike with 3 minutes to go… doesn’t count…
Despite the fact that neither Rhymes nor YHC have responsibilities before 0900, it was really great to be there a half hour early. (clears throat…)
SSHs x30 IC
IWs x20
Copperhead Squats x20
Mosey to Pullup Bars
Cindy 1-2-3:
Team inverted rows/Merkins/Squats – 100/200/300 w/ 50 yard run
Back to the flags for a true 6MOM
LBCs/Flutter Kicks/American Hammers
Numbers and Names
As a pax, we’ve got a lot of things going on in life right now. We have pax trying to have kids, some sooner than others, pax starting new jobs, pax moving, and it goes on. In that oh so special and awkward moment that is the 2 man BOM, we prayed for each individual pax of F3 Monterey. May God be with each of you as you roll through life’s rollercoaster!
Announcements:
Priorities out
20180203
Q; Sharkbait
Pax; Priorities, FNG UBetcha, Rhymes, Croc, FNG AAU, Mud Duck
Warmup
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns
The Thing
3 Rounds
Dying Cockroach IC x 10
Groiners x10
3 Rounds
Gas Pumps IC x10
Crab Cakes IC x10
Prison Cell Merkin w/ David Lee Roth Jump x 10
3 Rounds
Reverse Snow Angle IC x 10
Pike Push ups 10
Aiken Legs
Bear Crawl Burpees
11’s LBC’s @ Beach Fire Pit Run to Waters Edge Merkins Run Back to Beach Fire Pit
I believe we have a new record for F3Monterey. Warm and clear with calm seas. Two FNG’s and a little sweat.
Intelligent design or big bang theory we are all come from the same source. We are connected even if we do not see or feel it.
2/1
Q: Priorities
Pax: Rhymes, Mud Duck, Priorities
2 of Monterey’s finest (and YHC) stormed the beach in the blue moon light this morning. The weather app said 50 degrees but that wind off the water was chilly on YHCs sleeveless like cheech arms. Good thing F3 TC tagged me in a tweet this morning to remind me what cold really is. -1 degree. -18 wind chill. THAT is cold. #cantore
Warmup:
SSHs x20 IC
IWs x20 IC
Hillbilly Walkers x20 IC
Copperhead Squats x20 IC
Paint the lines x 2 courts
With the legs officially warmed up, a friendly competition ensued in the form of a sprint back to the flags. The purpose was to even the running speed of all pax. The 1st back to the flags were voluntold to carry the heavy coupons.
Commence Musical Leg Day!
All the credit for this one goes to Mentos. Just a little mosey. With some heavy stuff. To music. Here’s the play list:
Mosey – Born to Run – Bruce Springsteen
Wall sits – No Sleep Till Brooklyn – Beastie Boys
Mosey – It’s Tricky – Run D.M.C.
Lunges – Free Bird – Lynyrd Skynyrd
Mosey – Runnin’ With The Devil – Van Halen
Merkins – Thunderstruck – AC/DC
Mosey – Run to the Hills – Iron Maiden
Monkey Humpers – Carry on Wayward Son – Kansas
Numbers, Names, BOM
Words of Wisdom today were about toughness. Sometimes we need to be pushed beyond comfort. That might mean occasionally posting in sub balmy temperatures and sometimes getting sand in your britches. Maybe the adversity comes from removing oneself from their fartsack before the sun comes up. The choice to take the DRP, to choose the hard-true over the easy-false, isn’t easy but if you’re not accelerating forward, you’re moving backwards.
NMM:
“Lunges till Free Bird is over” was a legendary event that played a big role in YHCs F3 infancy. The legs burned for days and it needed to be shared. All 9 minutes and 7 seconds. Thanks Mentos! http://f3rva.org/2017/02/23/freebird/
We’re right back here at Del Monte Beach on Saturday. Sharkbait has the Q. Sharkbait. On the beach. Sounds dangerous. Sounds hard. Too hard. You probably shouldn’t go. I’ll be going but maybe YOU should sleep in. Red Pill or the Blue Pill? #DRP
Still looking for a Q for 2/10! You get to pick the location. Sign up here.
30JAN18
Q Rhymes
Pax Priorities, Mud Duck, Sharkbait, Croc
Warmup
Imperial Walkers 20
Hill Billies 20
Abe Vigoda 20
The Thing
Bolded exercises done with 25# plate
First round 90 seconds of exercise, 15 second rest
Squat Hops
Steering Wheels
Bicep Curls
Sneaky Lunge
Overhead Tricep Extension
Clean and Press
Bear Crawl
Windmill
Single Arm Row
Overhead Lunge
Side Tri Rise
Oblique V-Ups
Quick feet
American Hammer
Lying Down Tricep Extension
Jog
Bent Over Row
Upright Row
Round One Complete
Round Two was 60 seconds/15 seconds. Completed through Oblique V-Ups before it was time to quit.