Month: February 2019

Modified mini cooper

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8 HIM posted on this glorious Feburary morning to partake in a slight Chattahoochee beatdown starting off with a little warmup at the AO then a mosey downtown

Warmup- 22 SSH, 20 seal jacks, 15 windmills, 15 MNC, 15 Merkins all in cadence

The Thang– Mosey down union street to the firehouse for a round of Howling Monkees Pax in a circle all pax grab ankles in the monkey humper position first pack does 10 monkey jumpers while all pax hold ankles until all pax do 10

Mosey across footbridge to the park for a modified mini cooper.

10 pullups, 10 squats, 10 Merkins, 10 War Hammers then mosey a lap around gazebo rinse and repeat taking of 1 rep of each excersise until 1 rep per exercise finished up with a mosey back to the AO .

3rd F pulled from the Q source:

TEAM DEVELOPMENT = Dynamic teams are essential to both communities and organizations. If a task can be performed by one man than there is no reason to form a team, but when it is to complicated or difficult for a single person acting alone then people must combine to see it through and as soon as they do then BOOM a team is formed whether they realize it or not. For a team is nothing more than a proximate combination of 2 or more people formed to perform a specific mission for the benefit of a community or organization or both.

F3 uses the acronym TEAM

T- is for trust reliance between team members builds a leaders trust.

E- is Equipping a leader ensures his team has what it needs

A is Accountability setting and maintaining high standards within a team

M is for missionality prioritizing team accomplishments

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Keep runnin’ runnin’ and runnin’ runnin’

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06 Feb 2019

Q: Priorities

Cold. Tired. 3 Pax beat the fartsack to get 2.79 miles in.

Warmup:

  • SSHs x20 IC
  • IWs x20 IC
  • Sun gods x15 IC
  • Copperhead Squats x20 IC
  • Burpees x15 IC

The Thang: Mosey. And keep moseying. To the parking lot outside NPS gate. 3/4 miles? Give or take.

1 minute squats AMRAP/1 minute lunges AMRAP x3

Mosey back to boardwalk steps. 8 minutes as many loops to the beach and back to rec trail.

Sprint back to flags then pick up the 6.

1 minute calf raises AMRAP

COT: Are you prepared? So you’re running a race. Can you run an 8 minute mile? Could you run an 8 minute mile carrying your kids? Could you run an 8 minute mile carrying me? What are you preparing for? Check out this weeks Q source and the 43feet podcast on Preparedness.YHC

Count/Names/BOM

Announcements:

The F3 CA camping trip is here! Don’t let the 20% chance of rain stop you. Come on out to Sunset State Beach anytime this weekend. Plenty of room. Plenty of food. YHC will be serving smoked meat all weekend long and a smokefest for a workout Saturday morning!

So you have two options for posting on Saturday. One the normal AO at Carmel High with You Betcha on Q. The second is at the camp ground in Watsonville with YHC. Get somewhere.

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Washboard

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Warm up

20 Seal jacks
15 Cherry picker
20 Seal wave
15 Windmill
20 Ssh

THE THANG

Mosey to pavilion

X 2
20 American hammers – single count
20 shoulder taps – single count

Mosey to parking lot near bridge

Start at bridge end of parking lot, exercise to curb at far end, complete exercise and exercise back to start

Side shuffle
6 barfys
Nur
6 barfys
Karaoke
6 burpees

Mosey back to AO

3rd F
Thanked the HIM for showing up consistently. Talked about how I joined F3 and why.

9 flutter kicks
6″ hold with 10 count around Pax
A round of Mary – 4 count Freddies, big boys, e2ks, hello dollies w/ 2 burpees, and monkey drills

6 HIM showed – semi, Chappie, Chairman, Wildwing, Ruxpin, leatherman

Number Rama

Name Rama

COT

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Holy Hill

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Date: 01/29/19

AO: CHOP, Milton, De.

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Windmills – 20 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Mosey approx. 1/2 mile to “Oh, Hill No”

The Thang 

The Modified Slugger & Toy Soldier Routine.  Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins.  Crawl Bear up the hill and Bear Crawl down and complete a Toy Soldier Set 50 LBC’s, 30 E2K’s each side and 20 Big Boys.  Rinse & Repeat as time allows. F

Mosey back 1/2 mile to the AO. 

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX and their families, but please keep all our HIM in your thoughts and prayers.

F3 Message

Q spoke about waiting on the Lord and sometimes that requires that we be still and rein things in a bit. In regards to the beat-down, we completed one evolution of the Holy Hill Thang, but concentrated on quality of the exercises and not the quantity. Of course the crawl bears up the hill caused “Holy Hill” to erupt from the participating PAX…:)…

Q went on to paraphrase and quote a segment on how to exercise your faith and three ways to build your spiritual muscles as written by wife and mother Elana Anthony who holds a certification as a group fitness instructor among many other academic achievements. Ms. Anthony states the first way to build spiritual muscles is to Wait on God. In other words, be still and allow God to work. Be patient and wait on God’s perfect timing. Please read excerpts below from he 2014 posting.

Exercise your faith: 3 ways to build spiritual muscles–Part 1

By Elana Anthony, June 9, 2014 at 10:58 am

“1. Wait on God. It may be hard. It may seem as if nothing is happening. And every part of your flesh wants to DO SOMETHING, because we don’t equate waiting with doing, and yet, that is exactly what we should do, for waiting is an exercise that builds our spiritual muscles. Waiting gives us strength. A popular Scripture that teaches us this can be found in Isaiah 40: 31 which says, “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.”

“2. Draw your strength from God and not on your own self-reliance. Don’t take matters in your own hands. Usually while waiting, we get frustrated and antsy, and again, want to DO SOMETHING. In times like these, don’t rely on your strength. Ephesians 6: 10 tells us to “…be strong in the Lord and in his mighty power.” It’s His strength that sustains, not our own. Now this doesn’t mean that there aren’t positive things we can do to keep ourselves busy so as to not go crazy during periods of silence. What was the other exercise I did to build my spiritual muscles and make it through the wilderness? I saturated my mind with the Word of God. I focused exclusively on His promises. This leads me to my last point to exercise your faith.”

“3. Focus exclusively on God. Not the doctor’s report. Not the Dow Jones. Not the news. Not the latest business reports. Not career updates. Not the latest on the economic rise or plunge. Not on the health prognosis. And especially not on the blessings of others. To exercise your faith and build spiritual muscles, you must “fix your eyes on Jesus, the author and perfecter of faith” (Heb 12: 2).

“So if we’re waiting, we are gaining power.”

“When we’re reliant on God, then we are strengthened by His power.”

“And if we are focused exclusively on Him, our faith is being made perfect. We are becoming like Paul. God is teaching us contentment so that we can be happy and assured no matter what happens. Whether we have a job or not, we can be content. No matter what the doctor reports finding, we can know that we are covered by the blood of Jesus and healed by His stripes. No matter if we have a steady income or periods of drought, we can know with complete assurance that the Lord is a provider and is right there with us. We are not alone”.

“Exercise your faith. Build your spiritual muscles. And be blessed!”

Respectfully Submitted,

Fireplex

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BLUF: Didn’t want to workout this a.m.

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4 Feb 2019

Q: Priorities

Bottom line up front (BLUF) YHC was dreaming of the fartsack until 5:59. Didn’t want to workout. Sharkbait, having no power at his house for the weekend, was onboard with going straight to coffee if it was just the 2 of us. Thankfully, we were not alone and since our minds were weak, we had F3 brothers to pick us up. Flea and Tiny Lumber emerged from the gloom and needed our A game just like we needed theirs.

And then, about 15 minutes in, the heaven’s opened and the monsoon began…

So here’s how it went down:

Warmup: SSHs, IWs, MNCs, Copperhead squats x20 IC

The Thang: Mosey to the basketball court for a variation on the Cooper. Instead of a lap, we ran suicides.

  • 10, 9 – Burpees – suicides – Plank
  • 8, 7 – Merkins – Forward to each line, sprint backwards back
  • 6, 5 – Dips – Lunge walk suicides
  • 4, 3 – Burpees – Bear Crawl suicides
  • 2, 1 – Calf raises x20 – suicides

Mosey back to the play ground. 3 rounds of 20 seconds max pull-ups. Mosey back to the flags.

Count/Names/BOM

COT: This morning exemplified the 2 biggest reasons F3 is important to me. 1. It is a proven fact that I cannot will myself to workout alone. Left to my own devices, I will fartsack all day long. Absolutely zero desire to do any work this morning. So thankful for the men of F3 Monterey to motivate me and keep me accountable. And you can all know that when you show up to a workout not wanting to work, I’m gonna be there to push you. Period.

2. We are all training for something. A time is coming when we will be asked to do something we are not expecting. We can train for races and train to get in shape but how do you train for that day when your car breaks down and you have to carry your kids for a few miles to get help? Or the day you have to shovel your snowed in neighbor out of their house when the power goes out? Or rescue a dog from the roof of a flooded house? Will any of these things happen to you? Unknowable. That’s why it’s the unexpected. But how do you prepare for the unexpected? Well, maybe it’s by persevering through bear crawls in down pouring rain on a cold basketball court.

TAPS: Dirty Jobs shared on Saturday that his brother and sister are both dealing with some serious stuff. Keep them in your TAPS.

and pray for those in Carmel still without power and the workers trying to fix it.

Announcements:

Camping trip this weekend. Just say yes. Yes.

Free Samples is taking the lead on the Spartan race. Talk to him if you are interested.

Join the conversation on slack. That’s where all the shenanigans takes place.

The Q schedule is filling up fast. If you think you’re ready for your first Q, you better sign up now! There isn’t an open Saturday until mid March.

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“I Felt Like Running w/ Lt. Dan”

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2 Feb 2019

Q: Dirty Jobs

The morning started out like any other with a westward gust, an eastward rain, and crisp but damp 51 degrees; reminded us of Greenbow, Alabama. As such, what better way to start the weekend than to pay homage to Forrest and Lt. Dan in a way that we will surely remember, for at least 3-5 days. And so, the workout known as “I just felt like running with Lt. Dan” was born. 

“I’m a leg guy, and if you’re not, find a friend who is because they’re the best!” – Dirty Jobs

Warmup:

  • 200 yd jog
  • 50 yd high knees, 50 yd butt-kickers, 100 yd jog
  • 100 yd walking toy soldiers
  • 100 yd skips (heart of a child)
  • 10 4-ct Merkins
  • 21s w/ 15 burpees (for good measure)
  • (5) 5-ct Tempo Squats

The Thang:

  • W/ Partner
    • Dead Leg – partner 1 begins repping 200 Air Squats, 150 Alternating lunges, 100 Single leg deadlifts, while partner 2 is running 100 yds, switch out until all repetitions complete.
    • High Tide – partner 1 high plank, partner 2 100-yd crab walk followed by 100-yd bear crawl, switch and have fun!
    • Run thru the wall – partner 1 wall sit, partner 2 sprint 400-meters, switch x 3 laps each or whatever.

COT:

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Ernest Hemingway

Welcome FNG Fujiyama!!

Count/Names/BOM

Announcements:

The sites are booked for the F3 CA camping trip coming up next week!! Let me know if you are interested. Feb 8-10 at Sunset State Beach near Watsonville. Plenty of room available. Sign up here. Turn off Netflix and come do some man stuff!

F3 CA has started using Slack as an easy means of communicating. It’s a really convenient app that will help reduce the number of emails and texts. Please check it out here. “Slack. Social media for men.”

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.

Follow @f3monterey and @f3nation on twitter.

Email us at f3monterey@gmail.com

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A ‘chance’ of snow …..& WBOC

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6 degrees , snow covering everything …. and look who wanted to interview us again! WBOC!


Warm up 

SSH – 22 

Cherry Picker- 15

WindMill- 15

Imperial walker- 15

Moroccan- 22

After the warm up we took a quick break for an interview with WBOC who happened to be out at the circle on this beautiful snow covered morning.

Now that that is over….. Let’s get to it-


There is 1 weighted pack that is to be carried on each mosey by pax. Switching off as needed.  


Mosey to point 1 

each workout will be broken up with random PAX pick of SSH, arm circles or lunges. 


50 dips 

50 merkins 

75 squats 


Mosey to point 2 

50 dips 

50 merkins 

75 squats 


3rd F – https://www.iequip.org/2018/08/23/accepting-the-responsibility-of-a-leaders-trust/


Mosey to point 3 

50 dips 

50 merkins 

75 squats 


Mosey to point 4 

50 dips 

50 merkins 

75 squats 


Mosey back to circle 

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The Freeze

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This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.

Warm up

20 Seal jacks
15 Cherry picker
20 Seal wave
15 Windmill
20 Ssh

THE THANG

Mosey to fishing pier, down union, turn in front of library, and follow path along river.

30 step ups per leg
15 derkins
20 squats
15 urkins
10 barfys
15 diamond urkins
20 split squats per leg
15 diamond derkins
30 Mexican jumping beans

Mosey back to CHOP per Mulberry

3rd F

Read #36 out of True Competitor, Mark of Excellence.
Leave a God-mark, not a me-mark.
Excellence starts with the heart.
3 questions:
Who do you serve?
How’s your work?
What’s your foundation?

Toy soldier – descending/ascending
30 lbcs
20 e2k – pair
10 big boys
20 e2k – pair
30 lbcs


9 HIM showed – semi, wildwing, chappie, Waterfall, Fireplex, Chattahoochee, Chairman, leatherman, fng – yeti

Number Rama

Name Rama

COT

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