20 Jan 2018

Q Sawdust

Pax Sharkbait, Croc, Priorities

Warm Up:

SSH 25

IW  25

Merkins  20

Squats  25

Sun gods

Milkjugs  25

The Thing:

Mosey to PB Hill

Pebble Beach 2018… Sprint up the hil. Add 1 Merkin for each rep.

Mosey Back to the Beach

L.I.M.P.S 3 rds; Lunges, Imperial Walkers 10, Merkins  10 , Squats 10 all while while partner planks

Howling Monkeys  4 rnds

4 minutes of planks

Shout out to Croc who didn’t spill merlot on the hill….  And luckily for us Asilomar Beach was not shut down due to the raw sewage spill that impacted the beaches to the north. Hope no one drank any of the sea water.

Will you be selfless or selfish? How can you make yourself more selfless each day for everyone around you?

18JAN18

Q Rhymes
Pax Priorities, Mud Duck, Beach

Warmup
Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 15

The Thing
3 Rounds
Pull Up 5
Side Plank Dips 10
Burpee Mountain Climber 10

3 Rounds
Carolina Drydock 10
Dips 10
Box Jumps 10

3 rounds
Rows 10
Crunchy Frog 10
Wall Sits 45 sec

Banana Superman Rolls 4

Date: 1/6/2018

Q: Priorities

Pax: Beach, Croc, Priorities, Sawdust, Sharkbait

Weekends have finally arrived in F3 Monterey!  The pax made a trek out to visit Toro Park, got to really explore the possibilities of a full hour at an AO and really relax with a cup of joe at coffeeteria!  Life is sweet when it’s 55 degrees!

Here’s how it went down…

SSHs IC x30

IWs IC x15

Hillbillies IC x10

Ring of Fire Merkins x10 – Croc was showboating so YHC called for another round.

Next was an indian run around the park.  YHC really should have known better than to give the pax the freedom to run where they wanted when in the front.  Big mistake from a veteran Q as more time was spent zig zagging trees and running straight through playgrounds than was intended.

The Q got the pax wrangled back in with some Whamo Bear Crawls. Pax sprint after a thrown frisbee until it hits the ground and then bear crawl to the frisbee.  First pax to reach it gets the honor of throwing it.  Repeat until no one is sprinting.

Next was more fun and games with a little blackjack.  Start on one side of the field. Perform 1 Merkin – run to other side – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!  As an added bonus, the water filled kitty litter jugs we have used in the past as coupons have transformed into badass black painted, F3 logo adorned, adrenaline inducing, works of art coupons.  Still the same weight but now they look cool.  The pax took turns carrying these across the field.

Next was some Paint the Lines on the basketball court, just to show the pax just how much harder it is when we do this on the sand volleyball courts.  YHC thinks we all knew already…

The pax ended with a round of Ultimate Frisburpee!  Ultimate Frisbee with Burpees whenever the frisbee hit the ground.  Challenging and exhausting with only 5 pax but awesome none the less.

The workout ended with some words of wisdom centered around the F3 Credo: “Leave no man behind.  But leave no man where you find him.”  Who are YOU going bring along on your journey to get better in the coming year??

Numbers, Name, BOM

Announcemens:

• The new Saturday AO will rotate locations while we explore some new places and try to find the best location for current and future pax.  Next week is at Carmel High School with Sharkbait on Q.
• Next week is VQ week!  Rhymes has his first Q on Thursday!  Who is going to step up and lead Tuesday and Saturday?  All pax sign up here.
• Our first HDHH (hump day happy hour) is scheduled for Monday 1/22 at 5pm.  (YHC realizes its not on a Wednesday…)  Its at Post No Bills in Sand City (not Seaside as Sharkbait pointed out.  YHC points out that Sharkbait can suck it, they’re the same city…)

Awesome first Saturday!!!  Can’t wait to see where this group of HIMs go in 2018!  SYITG!

Priorities out

Light Rain in the Gloom with a pleasant 55 degree temp. Saturday with the moving AO is on. Today Tuesday 1/9/2018

Q Sharkbait
Pax Priorities, Rhymes & Mud Duck

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow Stretch Wind Mill 20
CooperHead Squats 20
Annie Planks 10 each direction/hand
Step Ups on Curb for 1 minute rest 30 seconds rinse repeat 5

The Thing
4×4’s 10
Mosey to Playground
OYO 12 minutes
Bench Dips 10, Swing Rows 10 Decline Pushups 10
Crab Humpers 10
High Knees/Butt Kickers back to the Flags

Q: Priorities

Pax: Beach, Rhymes, Priorities

3 pax braved the chilly 50 degrees and overcast skies to spend a little time on the beach Thursday morning.  Be sure not to look at any other weather reports around the country, comparison is the thief of joy…

TCLAPS to Beach for making it out despite the 10% chance of rain.  No, F3 does not cancel for rain… or snow… or freezing temps… or blizzards… or earthquakes… or tidal waves… or zombie apocalypses…  (best to check twitter just to make sure on those last couple…)

Warmup:

SSHs x20, IWs x15, DQs x15, Squats x15, Paint the lines x2 courts

The Thang:

Grab the two officially unofficial F3 Monterey water jugs and head towards the pier.  Pax split the mosey into 3 legs to swap the jugs and do burpees x5.

At the pier pax rotated through 3 stations: AMRAP Box jumps and Iron Mikes, AMRAP Dips and Derkins, and a jugs carry to the x in the sand and back.  3 rounds.

Mosey back to the flags with jugs. 3 legs again with a jug swap and burpees x5.

Mosey to the whale for COP.  Dealer’s choice abs: Flutter kicks, Situps, box cutters, and Rhymes off the top rope with some new and creative ideas we’re calling beached whales and Situp and reaches.  When is this guy bringing his creative ideas to a VQ??

Sprint back to the flags for numbers, names and BOM.

Thanks for this glorious place we live and keep our brothers on the (l)east coast in your TAPS during their actually chilly weather.

Announcements:

F3 Monterey is launching a Saturday AO this weekend!!  Location is going to rotate but starts this Saturday 1/6/18 in Toro Park Estates at Kelton Park.

Priorities out

20180102
Q Sharkbait
PAX Priorities

Fun in the grass. Post Holiday Workout.

WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20

The Thing
3 Rounds
Mountain Climbers 10
Groiners 10
3 Rounds
Pulse Row IC 10
Supermans 5 Second Hold 10
UpDowns
Burpee Square Dance 8 Cones spaced every 30′ 10 Burpees at each Lunge Walk Between
3 Rounds
Russian Twist IC 10
Flutter Kick IC 10
3 Rounds
LBC’s IC 10

Appreciation for what we have and compassion for those without.

Q;  Sharkbait

PAX;  Croc, Mud Duck

20171219 F3 Q

WarmUp

Imperial Walkers 20

Hill Billies 20

CooperHead Squat Lower 3 count up on 4

Abe Vigoda Slow Stretch Wind Mill 20

Escalator

10 Squats, 20 burpees, 30 Pulse Row,

40 Reverse Snow Angle, 50 Supermans.

Deconstructed Burpees Starting with 10 reps reducing by 1 each round.

Butkus On the curb 5 rounds

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.  This  rather than do unto others as they have done to you/me.