We all recognize that life can get heavy. In those moments of heaviness, we are faced with a decision to give up or carry on. Quitting is not an approved course of action and regardless of how heavy the burdens of life may be, we commit to never leave a man behind, and never leave a man where you found him. At F3 Monterey, we train like we fight. Thus, weighed down was born.
25 yd line – 1 Partner jogs to the 25-yd line and back while 1 partner completes a combined total of 25 reps of DERKINS, GOBLET SQUATS, and 4-ct FLUTTER KICKS. Partners switch after each run portion.
50 yd line – REPEAT run/exercises but increase repetitions to 50 per exercise.
75 yd line – REPEAT run/exercises but increase repetitions to 75 per exercise.
100 yd line – Run/exercises with a combined total of 100 reps of MAN MAKERS, 4-ct ALT LUNGES, KETTLEBELL SWINGS.
Count-orama/Name-orama
Welcome FNGs KERMIT and FIGUERO!!
COT:
“If you can keep your head when all about you Are losing theirs and blaming it on you, If you can trust yourself when all men doubt you, But make allowance for their doubting too; If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master; If you can think—and not make thoughts your aim; If you can meet with Triumph and Disaster And treat those two impostors just the same; If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone, And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue, Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run, Yours is the Earth and everything that’s in it, And—which is more—you’ll be a Man, my son!” – Rudyard Kipling
Announcements:
Slack has proven to be an awesome platform for all things men and F3. Sadly, it’s a ghost town sometimes. If you have no idea what I’m talking about, I’m speaking to you directly. We use it for male bonding, communication, and fodder. Check it out here. “Slack. Social media for men.”
It’s official! F3 Monterey has put together a team of warriors and we are taking Monterey by force on 1 Jun 19 at the Spartan Super. We plan to complete the course in 1 hour, or as close to 1 hour as possible. There is still plenty of time left to join the “F3 Monterey” team. 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. If interested, follow the directions below.
Buy the “Entry to Monterey Super (Valid for Saturday Afternoon Race Times- 1 p.m. or Later)” Groupon. You can save some money or get some cash back if you buy thru eBates or USAA or Samsung Pay (just today). Groupon also seems to have some discount codes every now and then (see the current banner at the top of groupon).
Go to Spartan.com and sign up for the “After 1pm” race. Go thru filling out the forms etc.
Eventually it will ask for a promo code and that’s where you put in the Groupon redemption code. FYI Additional fees at spartan added $22.10 to Groupon cost.
When you go thru the menu items at spartan site it will ask you if you want to join a team (not a prepaid team). Put in “F3Monterey”. It will ask you a preferred start time. Most have been putting in 1:15pm but the actual start time is subject to change.
Depending on the rebates you do or don’t get it will cost you between $86-$101 to register.
Extra Credit: The plan was a little Murph Challenge training, however Murph Challenge training did not occur in the gloom this AM.
QIC: Golden Pinky
PAX: Red Ryder
GLOOM FACTOR: Full moon, chilly, 48ºF
WARMARAMA 25 SSH IC 10 Merkins SC 10 Willie Mays Hayes IC 9 Merkins SC 10 LBAC IC 8 Merkins SC 10 RLBAC IC 7 Merkins SC 10 Hillbillies 6 Merkins SC 10 Cherry Pickers IC 5 Merkins SC 10 Imperial Walkers 4 Merkins SC 10-Count Leg Stretches 6 Merkins SC
The THANG Fellowship Lap around entire MoH parking lot. Bear Crawl Paula Abduls: BC forward 2 spaces, 1 Merkins, CB back 1 space, 1 Merkin until PAX got to the other side. Lunge Walk Paula Abduls: LW forward 2 spaces, 1 Squat, WL back 1 space, 1 Squat until PAX got to the other side.
Fellowship Lap #2. YHC then flipped everything around… Crawl Bear Paula Abduls: CB back 2 spaces, 1 Merkin, BC forward 1 space, 1 Merkin until PAX got to the other side. Walk Lunge Paula Abduls: WL back 2 space, 1 Squat, LW forward 1 space, 1 Squat until PAX got to the other side.
One more Fellowship Lap.
MARY 20 Flutter Kicks IC 20 LBCs IC 20 Freddie Mercury’s IC
COT/BOM Our Paula Abduls today reminded me about the journey I have been on working to plant the shovel flag in North Austin, TX and expand our incredible group. There are so many instances where our group has taken two steps forward: FNGs, 2nd F’s, GoRuck/Murph training, etc. There are other times, however, where it feels like the group takes one step back–usually in the form of PAX numbers dipping at a workout.
Yet, even in those instances, I am encouraged by the PAX that show up and, together, we continue to push this group forward. I’m so thrilled Red Ryder made it out for his 3rd workout already and I always enjoy getting to know my F3 brothers a little better as we suffer during the beatdown. So, let’s continue to push each other to take 2 steps forward and don’t let those 1 step back moments get you down, as you have a group of brothers here for you and ready to help you take your next 2 steps forward!
Announcements
NATX shirts are on sale now until March 27 (9 days left)! Get yours at F3.mudgear.com.
Coming soon… April Headlocks Bring Friendly New Guys
Extra Credit: Murph Challenge training – quick lap, 100 pull-ups, 200 merkins, 300 squats.
QIC(s): Golden Pinky, Cable Guy, Newton
GLOOM FACTOR: Colder than normal for mid-March, 44ºF
WARMARAMA (Q – Golden Pinky) Fellowship Lap 25 SSH IC 10 WMH IC 10 LBAC IC 10 RLBAC IC 10 Imperial Walkers IC 10-Count Arm Stretches 10-Count Leg Stretches
The THANG (Q – Cable Guy) Mosey to soccer fields. Bernie Sanders to mid-point of field, turn and Sprint to the other side. (x2) Lunge Walk to mid-point of field, turn and backwards Lunge Walk to the other side. (x2) Open Gate Walk backwards to soccer goal. Side Shuffles from one goal to the other, side shuffle back to first goal. Calf/Shin stretch (to recover from EC Ruck from Friday).
(Q – Golden Pinky) Jacob’s Ladder / 11’s Combo Sprint up the hill, 10 Burpees, Sprint down the hill, 1 WWII Repeato (decrease by 1 Burpee/increase by 1 WWII) until PAX hits 1 Burpee and 10 WWIIs
(Q – Newton) 5 Wide-Arm Merkins IC 10 Diamond Merkins IC 5 Absolution IC 5-1 Motivators
MARY YHC’s memory is a little fuzzy, but there were definitely Flutter Kicks, Crunchy Frogs, and In & Outs involved…
COT/BOM Newton closed the workout with a prayer for safe travels for those traveling and a great weekend for all NATX PAX. Until we see each other in the gloom again soon!
Announcements
NATX shirts are on sale now until March 27! Get yours at F3.mudgear.com.
Coming soon… April Headlocks Bring Friendly New Guys
The NATX Murph will take place on Memorial Day (May 27)… 72 days away!
Modified Triple Nickles – Moseyed to the Hill to start some Spartan Training! 5 – burpees at the bottom 5 – 4 count WWII Situps at the top —3 reps Moseyed back to the playground by the shovel flag for 1 round of – Aussie Merkins (Timer – 20 reps) – Dips – Derkins – Step Ups Finally, back to the shovel flag for 50 Calf Raises, 20 Squats and 20 Mountain Climbers.
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN+ Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!
Words of Wisdom: Building on DIRTY JOBZ Use of poetry, I felt like we needed some Shakespearean culture in our lives.
Discussion From the Art of Manliness “Knowing how to inspire and lead others is an essential manly attribute. In Shakespeare’s Henry V, King Henry exemplifies manliness in action as he rallies his army against the highly skilled French knights. In his “Saint Crispin’s Day” speech, Henry V speaks of glory, honor, and brotherhood- all ideals that inspire even the most despairing and downtrodden of men. Read this fictional, and yet powerful speech when you’re feeling unmotivated and depressed. It will stir you to focus on the legacy you are building and will pass on to your sons and to history. “
“St. Crispin’s Day Speech”
By: William Shakespeare
WESTMORELAND. O that we now had here But one ten thousand of those men in England That do no work to-day!
KING. What’s he that wishes so? My cousin Westmoreland? No, my fair cousin; If we are mark’d to die, we are enow To do our country loss; and if to live, The fewer men, the greater share of honour. God’s will! I pray thee, wish not one man more. By Jove, I am not covetous for gold, Nor care I who doth feed upon my cost; It yearns me not if men my garments wear; Such outward things dwell not in my desires. But if it be a sin to covet honour, I am the most offending soul alive. No, faith, my coz, wish not a man from England. God’s peace! I would not lose so great an honour As one man more methinks would share from me For the best hope I have. O, do not wish one more! Rather proclaim it, Westmoreland, through my host, That he which hath no stomach to this fight, Let him depart; his passport shall be made, And crowns for convoy put into his purse; We would not die in that man’s company That fears his fellowship to die with us. This day is call’d the feast of Crispian. He that outlives this day, and comes safe home, Will stand a tip-toe when this day is nam’d, And rouse him at the name of Crispian. He that shall live this day, and see old age, Will yearly on the vigil feast his neighbours, And say ‘To-morrow is Saint Crispian.’ Then will he strip his sleeve and show his scars, And say ‘These wounds I had on Crispian’s day.’ Old men forget; yet all shall be forgot, But he’ll remember, with advantages, What feats he did that day. Then shall our names, Familiar in his mouth as household words- Harry the King, Bedford and Exeter, Warwick and Talbot, Salisbury and Gloucester- Be in their flowing cups freshly rememb’red. This story shall the good man teach his son; And Crispin Crispian shall ne’er go by, From this day to the ending of the world, But we in it shall be remembered- We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold their manhoods cheap whiles any speaks That fought with us upon Saint Crispin’s day.
LEXICON: Word of the day– 3S2T- Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).
3/16/2019 QIC: ’88 Pax: Hobo, Ponch, Slice, Captain, Rapid Turkey count: 20+ (no really, we have a flock that roosts in the trees surrounding the AO and make their way on the grass each week)
B.O.M.B.S (Partner work) Partner 1 runs around all 8 basketball courts 50- Burpees 100- Overhead Claps 150- Merkins 200- Big Boy Sit-ups 250- Squats
Mary 20 Bicycles IC Alphabet
COT Spanish Count-o-rama to “¡seis!” Name-o-rama Ball of Man
NMM After experiencing several weeks of wet and “cold for California” weather, we got a nice morning in the mid 40’s. This week we welcomed back our brother Slice who had posted at the inagural workout on 11.3.18 and had gone MIA since. It took a full court press from YHC and Ponch. A clown car offer from Ponch put it over the top for Slice since they live in the same neighborhood. Great to have him back! The partner setup for the bulk of the morning made for some good mumble chatter each time back at the BOMBS station.
Announcements: Run Rocklin Run is April 7th, (Sunday). Ponch set up a team set up when you register.
Lincoln PACE Race is May 4th (Saturday) Hobo has created a team to sign up under. Look for “F3 Fitness” Hobo and YHC have signed up for the 10k.
Stitch and Rapid are both in different running events next weekend. Go get ’em guys!
Warm up: SSH – 20 IC Toy Soldiers – 10 IC Arm circles – 20 IC forward, 20 IC backward Windmills 10 IC
Mosey to get bowling balls Mosey to the drainage bowl
The Thang: Partner up // Roll bowling ball down hill and carry back up w/ Merkin ladder, 1-20 (210 total, each PAX) *partner holds Al Gore or does squats while waiting
1 each of the following up the hill: Crab walk Bear crawl Reverse bear crawl Reverse crab walk
Back with partner // Roll bowling ball down hill and carry back up w/ WW2 ladder, 10-20 evens (90 total, each PAX) *partner does flutter kicks while waiting
COT: Thoughts and prayers for Inspector’s wife, Fridge’s cousin’s family, 10AC’s church, Eagle and Sunspot at Growruck next weekend
We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:
WARM-O-RAMA:
SSH – 20 IC
Imperial Squat Walkers – 10 IC
Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
“Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
Suzanne Somers – 30 out, 30 in OYO
Drydocks – 40 OYO (butt up, Chairman!)
Low Slow Squats – 10 IC
THE THANG:
Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.
Round trip 2x = 1 mile
11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.
PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.
3rd F Breather:
Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.
Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :
Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.
Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.
Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.
By the way…was thereMerlottoday? O Hill no!
COP/BOM:
ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
QIC(s) / PAX: Newton, Golden Pinky, Red Ryder, Photo Op
GLOOM FACTOR: Dark, Wet, 70ºF
WARMARAMA (Q – Newton) 39 SSH IC 15 Imperial Troopers IC 10 Willie Mays Hayes IC 12 LBAC IC 12 RLBAC IC 10 Air Squats SC Motivators 5-1
The THANG YHC broke the remainder of the workout into four even 7-minute portions and gave each PAX a portion to do with it whatever they saw fit… YHC went first to give the PAX enough time to plan out their mini-Q.
Mini-Q #1: Golden Pinky YHC led the PAX to Platinum Pinky’s Power Park. There are 4 stations at PPPP and the PAX rotated through each station: – Bench 1: 30 Dips – Bench 2: 20 Step-Ups – Bench 3: 20 Derkins – Bench 4: Hold BTTW
After PPPP, there was just enough time to mosey to the basketball courts and Lt. Danger from one baseline to the other baseline and back to the original baseline.
Mini-Q #2: Red Ryder Red Ryder led the PAX up to the track and to one end of the straightaway. – Sprint to the other end of the straightaway – Perform 10 Burpees – Bernie Sanders back to the starting point – 1 final lap around the track
Mini Q #3: Photo Op Photo Op had the PAX mosey to the top of the stairs. The PAX then proceeded to perform a Derkin on each step of the stairs all the way down to the bottom.
Going back up the stairs, the PAX would run up to each flat portion of the stairs and perform: – 1st Flat = 10 LBCs – 2nd Flat = 10 Flutter Kicks – 3rd Flat = 10 Jump Squats – 4th Flat = 10 Merkins – 5th Flat = 10 WWIIs
Mini-Q #4: Newton Newton led the PAX back down to the parking lot. – 30 SSH IC – 7 SLOW Diamond Merkins IC
MARY No time for Mary today (but YHC and P.O. may or may not have run a couple hill sprints after Newton and Red Ryder pulled away) ¯\_(ツ)_/¯
COT/BOM Newton closed the workout with a prayer thanking God for the day and the opportunity to workout together and
Announcements
Every month is the official FNG month for F3, but April is going to be a huge EH/FNG month for F3 NATX. YHC will provide the details soon, but the working title of our recruiting push will be… “April Headlocks Bring Friendly New Guys“
NATX logo is finalized and shirt types have been chosen! Our pre-order page is being created and should be up within the next 24-48 hours.
Once the page is launched, there will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
WikiLeaks is the Austin, TX Chapter President for the National Marine Corps Business Network and is looking for any Marines the PAX might know to get connected into the network.
The NATX Murph will take place on Memorial Day (May 27)… 75 days away!
Warmup: All in Cadence 35 SSH 18 Shell Pickers 18 Moroccan Night Clubs 18 Windmill 18 Mountain Climbers 18 Shoulder Taps; Super Toy Soldier Set 50 LBCs 35 E2Ks 20 Big Boys. Wosey to Pilottown Rd.
TheThang: Mosey to New Road (approx. 0.5 miles). 38 Merkins. Mosey to LL Park (approx 1 mile total run). 7 of Diamonds: Sprint base to base each round. 7 Burpees (28 total) 14 Flutter Kicks double count (56 total) 21 Merkins (82 total) 28 prison squats (112 total) 21 Merkins (82 total).
Wosey back to Primis with F3 message about faith. Q spoke about the last year how his family has had to keep faith in God with loss of grandmother and parents health issues. Have keep faith in God and his plan.
Number-O-Rama & Name -O-Rama. Circle of Trust. Prayers for Bob from Grace Church who had mass removed from bladder. Prayers for Q’s parents.
