Month: January 2019

Lights, Camera, Burpees

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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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Burpees for Burgundy

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20190116

Q Sharkbait

Pax Burgundy & Priorities

WarmUp

SSH

IW

Copperhead Squats

Abe Begota

Hill Billies

The Thang

Mosey to Wharf Market

4 rounds Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.

Arm Circles

Mosey to Plaza

Four Corners Escalator

Burpees,LBC’s, Merkins and Squats

Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Mosey Back to Flags.

COT

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ALL-RIGHT

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1/19/19. Nugget on Q. Georgetown, DE.

Warm up. 25 ssh. 25 windmill. 20 cherry pickers. 20 mt climbers. butt kick half way round georgetown circle, butt kick other half.

A. abs-100 heel touch. 80 lbcs. 60 reverse crunches. 40 flutter kicks. 20 big boys.

L. legs-lunge half way around georgetown circle. jump squat other half. wrestling squat side shuffle around half circle, switching sides at half.

L. legs-100 step ups on bench.

R. run-mosey to georgetown middle.

I. interval-basketball suicides down 9 stripes of parking lot. mosey back to circle.

G. get…

H. huge- 48 dips, 24 hand release merkins. 12 tricep extension push ups(suckers). then 30 dips, 15 merkins.

T. talk-3rd F on alright vs all right. James 1:22 But be doers of the word, and not hearers only, deceiving yourselves.

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And Now, the News…

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QIC: Chappie

Date: 1/18/19

Okay, so you watched the Name-O-Rama video, and if you weren’t there (one of those “you had to be there” moments) you’re probably asking, “Friendly New Whaaat??” Btw, we should’ve taken that elusive selfie.

Yep, there was a young lady who joined us in the Gloom this morning! She and cameraman, Beau, were kind enough to show up from WBOC to do a story about @F3firststate. Beau had to stay behind camera but before we knew it Sydney was right there, courageously jumping into action to workout with the PAX. She brought our number to the “Dirty Dozen” so, yes, we named our Friendly New Gal later in the COT. Welcome Scoop! No worries Nation, she was here to do a story, our story. We did mention FiA and if she’s ever able to get something started in Salisbury, MD she’ll have quite the story to tell about how she’s already been named. Come to think of it, that’d be a great location for F3 as well. Did someone say Mustard Seed? Yeah! Anyway, no matter what the camera shows, here’s how it all went down:

Warm-O-Rama:

  • SSH – 18 IC
  • Crab Flipper (a.k.a. Cherry Picker) – 10 IC
  • Windmill – 15 IC (courtesy Vanilla)
  • Seal Jack – 18 IC
  • Shoulder Tap – 10 IC (courtesy Ruxpin)
  • Smurf Jack – 15? IC (courtesy Summit)
  • Shoulder-Tap Merkins – 10 IC (But they didn’t count! YHC, seriously fouled that up. Anything to make the PAX laugh.)

Did YHC get all that with accuracy? Hope so.

The Thang:

  • Paver Pass – PAX each grabbed 1’x1′ paver from the stack, and restacked them on the baseline. PAX passed pavers down the line, doing American Hammers, while 1 PAX Mosey’d around the 4 cones and back. Routine was gladly Omaha’d about half-way thru from AH’s to Squats. At one point, PAX read various quotes written on each paver while working through this routine.

Quotes: Act Like Men. You’re Never Out of the Fight. Push Yourself Further & Farther. DFQ (Don’t Freakin’ Quit). You Don’t Need Motivation, You Need Discipline. Find An Excuse to Win. No Guts, No Story. Do the Hard Thing. Engage in Consistent Action. Leadership is An Action. Success is Not Final, Failure is Not Fatal. Eager to Learn, Eager to Lead.

  • Paver Drive: (Partner up!) 1 PAX “drives” the Paver (holding paver out front, driving left/right), while other PAX mosey’d around the 4 cones. Four rotations. From Cone 3 to 4 each PAX did one of the following on return to switch with partner: Dragon Crawl. Bear Crawl. Fiddler Crab. Crawlbear.

3rdF Message. PAX circled up at the half-way mark. Here’s what was shared:
YHC’s humble addition to what follows from Q Source: I believe LEADERSHIP was one if the things the Apostle Paul was referring to in 1 Cor. 16:13 when he commanded them, “Be on the alert, stand firm in the faith, ACT LIKE MEN, be strong.” All of those are in a tense (present imperative) that tells us Paul was not addressing momentary attitudes but continuing state.

Of the things that were absent (Wakefulness  Stability, Manliness, and Strength) and therefore addressed, acting like men has come under serious fire this past week by Gillette. Yet, here, God says it in His Word: “Act like men!” Again, I believe he was talking about leadership. He gave this command literally to counter the immaturity apparent among the Corinthian men. It was the culture that was part catalyst to make them that way. There was an absence of manliness, maturity, and responsibility… hence, LEADERSHIP, and so Paul commanded the men to “ACT LIKE MEN.” Be the man. Be mature and responsible. Be the leaders that GOD has called you to be!

———————————- FROM Q SOURCE… “Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw. Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.” To continue reading see the Q Source at F3Nation.com

Back to partner pavers…

  • Paver OH Press Squat: 1 PAX does POHPS while partner mosey’s to Cone 3 for Burpees before completing loop and switching with partner. Burpees at cone 3 per round: 4, 3, 2, 1.
  • Paver Sunday Drive: PAX 1 Sunday “drives” paver Easy Like Sunday Morning (shout out to the Commodores) around all four cones before switching out. Partner holds Plank while other is driving. 1 round per PAX.

5 Minutes of Mary:

  • Flutter Kicks – 20 IC (courtesy Chattahoochee, of course)
  • Big Boys – 15 OYO (courtesy Summit)
  • E2K’s – 20 per OYO (courtesy Chairman)
  • LBG..uh, C’s. LBC’s – 20 OYO (courtesy Wildwing)

Great push by all the PAX today, including FNGal, Scoop! You’re one tough cookie! Maybe Beau was hiding behind the camera? Just kidding, Beau, just kidding…we wouldn’t want you to “accidently” lose your footage from this morning. Seriously, a huge and humble thank you to both of you for posting, putting together a story on F3firststate, and helping us put F3 on the Delmarva map. Your willingness to take on this project at O-Gawd-thirty is awesome! It’s amazing for each of us to watch our own fitness and leadership transition, and just as amazing to see that transformation taking place in the men who join us. “Iron sharpens iron.”

Number-Rama

Name-O-Rama and naming of FNG

COT:

  • Announcements: Nugget on Q in the Gloom at the Aegis.
  • Prayers: Ruxpin’s M, Shawna had appendix removed late last night. Chairman’s Mom, Brenda (ankle infection), and Dad, Denny as he faces medical testing
  • Tclaps to Semi for being a good partner to our FNGal!

And Now, the News: Sydney (F3 Scoop) and Beau stuck around to give an interview. YHC can only hope he said something half decent. Shout out again to Chattahoochee & Fireplex for making this happen. Not our normal schedule, so thanks to all the PAX who allowed me to lead them by posting on a Friday!

That’s it.

~Chappie, out!

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Use the QSource

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Today I decided to sprinkle in some references from f3Nation site and QSource, as we get into the routine of showing up and running through these workouts- we need to keep in mind how and why we are here. And the importance of the mission and credo of F3.

Starting with this lovely piece of writing…..

Disclaimer- F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

Warmup – 

2 Easy laps around courts 

15 each IC of – SSH

CHERRY PICKERS 

IMPERIAL WALKER 

WINDMILL

 SSH

SHOULDER TAPS 


F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


-Mosey to park pavilion. 

Toy soldier set 30-20-10

Hold plank til 6 is in 

One PAX moves to center of pavilion and does 25 merkins 

While all other PAX do prisoner squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats.  Go until everyone has done 25 merkins. 


F3- We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.–

Mosey around park and to tennis courts. 

PAX line up for round of 11’s- 

One end-  burpees starting with 10 

Side shuffle to designated spot.For 1 big boy.  Shuffle back. continue until done 10 big boy and 1 burpee. 


F3– Our workouts …

  • •Are free of charge
  • •Are open to all men
  • •Are held outdoors, rain or shine, heat or cold
  • •Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • •End with a Circle of Trust

Mosey back to pavilion. 


Circle up and Repeat the 25 merkins/ prisoner squat rotation

50 LBC oyo

Mosey back to basketball courts.

An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.

Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.

But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?

Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.’

It is apparent to me every workout that each of us have the ability to lead. Ability to pull strength from each other and make each of us better HIM. It’s isnt just the Q who leads… it is the man who responds to what is inside him and lifts another man to where he is capable.


Wrap up with the -COT 

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ARMageddon and Hope

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PAX: Chairman, Chappie, Chattahoochee, Fireplex, Leatherman, Ruxpin, Waterfall, and Wildwing.

Posted in: Milton, DE at CHOP

Date: 1/15/19

QIC: Chairman

Warmup: 25 SSH, 15 Cherry Pickers, 15 Moroccan Night Clubs, 15 Windmills, and Mosey around block Union to Tobin to Mulberry to Willow and side entrance to lot.

The Thang: Bring Sally Up Challenge; Yeti (Bear) Crawl Ring of Fire: 5 Rounds Yeti Crawl until Q says stop before each type of Merkin, 10 each PAX 1 at time while rest of PAX holds plank, Merkins, Diamond Merkins, Werkins, Right Arm Staggered, Left Arm Staggered.

F3 Message: Hope. We all need hope whether in our personal lives, work, church, etc. even when things are going good and especially when not going good. Bible verses shared: Isiah 40:31, Jeremiah 29:11, Colossians 1:27, Philippians 1:6, Romans 5:5, and Romans 15:13. Good verses to think about when dealing with whatever situations life may present us in our daily lives.

The Thang 2:Bat Wings 4 Count: 20 Forward Arm Circles, Hold, 20 Backward Arm Circles, Hold, 20 Seal Claps, Hold, 20 Overhead Claps. ATMs: 15 4 count shoulder taps each arm. 10 Tempo Merkins 1-2-3 down 4 up, and 10 fast Merkins. Super Toy Soldier Set: 50 LBCs 35 E2Ks 20 Big Boys.

Circle up for Number and Name-O-Rama. Announcements: Thursday workout moved to Friday at 5:15 for WBOC crew availability. Prayers: Chairmans Mom Brenda cotinues to deal with infections in ankle from May 2018 surgery. Pray for healing and that doctors can resolve the issue. Pray for couple in Chappies congregation that is dealing with marital issues and that they find the strength, wisdom, and love to deal with their situation. Thankful for all those HIM that posted and those who couldnt. Hope WBOC can make Friday morning, for good turnout Friday to show others in community what we are about, and some watching will want join us. Pray for all 1st responders and those in military that sacrifice each day.

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1 Minute and Miles

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14Jan19

Q: Priorities

Pax: Flea, Beach, Sharkbait, Burgundy, Priorities

5 pax endured the harsh conditions of a January Monterey morning, a brisk 53 degrees. Not gonna lie, I’m in trouble when I’m back in Hampton Roads next winter. Might have to invest in a long sleeve F3 shirt. Side note, the M says we’re at max capacity for F3 shirts. An old shirt has to go before a new one can be ordered…

Back to the workout…

Warmup:

SSHs, Moroccan Night Clubs, Copperhead Lunges, Copperhead Merkins.

The Thang:

1 minute of exercises. Mosey. Repeat.

First minute was Burpees. Someday Burgundy will grow to not hate them. Maybe.

Before going on our run, we spent some disclaimer time on keeping ourselves safe. As F3 grows bigger, accidents are bound to happen but avoidable injuries, like getting hit by a car, are by far the saddest. TAPS go out especially to the families and friends in F3 Lexington. Saw on the twitter box that noxgear, a company that makes lighted vest for runners and cyclist, donated 135 vest to F3 and FiA in Lexington. Sounds like a company YHC could get behind. Check them out at http://noxgear.com. Be safe out there.

The pax proceeded down the hill which has been sorely underutilized as of late. 1 minute of Hollow Holds (Sharkbaits choice) then what goes down must go back up. At the top of the hill, the next minute was flutter kicks (Flea) then LBCs (Beach) after the next mosey. We were headed to the pull up bars at the elementary school when we found the back gate locked so an audible was called to continue the mosey. 1 minute dips (Priorities) at the school pavilion. Mosey back to the flags. 1 Minute backward lunges (Burgundy).

COT:

YHC is not a Clemson fan, but if you are not a huge fan of Dabo Swinney, you need to reevaluate your life choices. What an example of a #HIM. True leader, family man and man of God. Quote for the morning: “Let the light that shines in you be brighter than the light that shines on you.” Whatever circumstances you might be in, whether good or bad, don’t let the moment or the publicity change who you are or what you want to accomplish.

Numbers/Names/BOM

Announcements:

F3 Monterey shirt order is in! If you put in for the group order, pick it up at the next workout.

The F3 CA camping trip needs a change of venue. Unfortunately the cabins fell through so we will be back to regular camping instead of the boujee glamping we were planning on. Same great fun! Stand by for more info.

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All New

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Conditions COLD!
1/12/2019
QIC Iverson 
PAX: Ryder, Petros, Dig, DPUG, Bloomer, TickTock, Serrano, FNG-Charms, Probert, Ping, Dory, HoneyBear 

Warmup IC:
Happy jacks (5 SSH with 2 jump squats) x5
Goofball 20 IC

->elephant walk to baseball field 

Fence- dirty hookup 10 IC
Fire Hydrants 19 IC
Donkey kicks 19 IC
SCISSOR KICKS high
SCISSOR KICKS low 

->elephant walk to stairs

Tooth fairy press (as sally) 

->elephant walk to cement pad where “we assumed “ring around the Ropey”
-while pax rope swing for 30 second, the rest circled around him doing an assortment of exercises including:
Frog hop, bear crawl, crab walk, lunges, reverse lunges, plank high and low, Dancing Chillcutt, side lunge both ways.

Febreze: 2 BB sit ups, 10 air presses
4 /20, 6/30 , 8/40, 10/50

Crab vs Bear soccer!!! (Not as exciting as it sounds lol) 

OPP?! = partner up overhead claps (in people’s chair) and planks jacks. IC together 

Partner Shrug x 15

COT:
1) Naming and welcome to Charms! 
2) Portage Saturday AO starting in 2 weeks 
3) YHC had a goal to complete an hour workout of exercises that everyone had never seen. 90% success! Some will continue, and 2019 momentum building great!! 

To coffeeteria for QSource #Language 
-Let your actions speak:
You do not write your life with words. . . You write it with actions. What you think is not important. It is only important what you do. 

Peace!
Iverson

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The BEAST Revisited (aka “This Sucks”)

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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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Sharknado_round1

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Today marked the first true cold day of the winter season bringing us a brisk 18 degree temperature morning. Luckily the wind held off but that still posed a challenge for the lungs to expand. Garden State reached out for a Q, and since nobody took the lead, the PAX paid the price with #Sharknado.

PAX: 10AC, Hershey Kiss, Marvel, Herbie, Garden State, Eagle, Squared, Fridge, Inspector, Sunspot (Q)

WARM-UP:

SSH x25ic

IST x20ic

Arm Circles x10ic/each direction

Windmill x10ic

THE THANG:

SHARKS ATTACK…

15 Burpees

20 Merkins

20 WW2’s

20 Diamond Merkins

20 Scorpion Dry Docks

After each exercise do a loop around the parking lot. Completion = 5 rounds. Burpee total = 75. Everything else = 100

MOLESKIN:

Man what a WO it was in the cold weather! As the PREBLAST said, You Asked For It hahaha. I have been wanting to bring #Sharknado into the mix and was waiting for the right time. I didn’t feel like actually being creative but sometimes lack of creativity leads to a punishing WO. You guys did well with your first round of Sharknado. I’m glad we reduced the distance running as the PAX were pushing hard to get through those 5 sets. Congrats to those that finished as the 5 sets equated to 2 miles running. On the next round we will increase the loop size to push yourself to the next level.

Thanks for following the lead! Special shoutout to Eagle for the patch. Thanks brother! Means more than you know!

Until next time, Sunspot OUT!

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