Category: Monterey, CA

Monterey, CA

Some of the OG has moved on, long live the OG

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15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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10-4 BLIMPS

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20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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The Sun Also Rises

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Conditions: 50* F, Sandy, and Gorgeous

QIC: Kobayashi

Disclaimer: Given.

Warm up:
100 SSH (in cadence)
10 Shoulder Taps (in cadence)
10 Don Quitoxes (in cadence)

The Thang:

Mosey to Fisherman’s Wharf wall and grab a seat.

mosey to Fisherman’s Wharf

Part 1
PAX take turns bear crawling to a line in the sand (approx 60 ft), do 25 Monkey Humpers, and Crab Crawl back until all PAX have been out and back.

wall sits

Part 2
PAX assume Ball to the Wall position.
PAX (2 at a time) take turns Lunge Walk to a line in the sand, do 20 Squats, and Broad Jump back until all PAX have been out and back.

Part 3
It was at this point that my written workout ended and I started shooting from the hip.

The water looked really inviting so mosey to the water. Let PAX know that those who don’t want to get wet probably shouldn’t get in the water.

20 Flutter Kicks (in cadence)

Mosey down the beach a little bit and circle up.
20 SSH (in cadence)
20 Flutter Kicks (in cadence)

Mosey back down the beach.
20 SSH (in cadence)
60 sec count Superman’s
Go back in the water for some Windshield Wipers (on my call)
20 Flutter Kicks (in cadence)
1 Merkin

Count-o-Rama: 9
Name-o-Rama: Shark Bait, Croc, Burgandy (respsect), Flea, Priorities, Borther at-Law (down range), Cleveland Rocks, Hogs Breath, Kobayashi

NMM:

An Honor to lead this group of men. Thanks for the hospitality you’ve shown while I’ve been on the West Coast. Y’all have a beautiful place.

Sorry for the 100 in cadence SSHs. I got very distracted looking out of the ocean while calling cadence and just kept going. I hope y’all didn’t mind too much.

Glad to have Brother at-Law join us from Nashville. You performed like a true Southern Gentleman and killed this workout.

Shark Bait is a beast and had the most vertical BTTW of any of the guys out there. It was almost as Impressive as Cleveland Rocks hand over hand walking down the wall and then hanging from his toes.

I wanted to get this BB out while every thing was still fresh in my mind but work travel got in the way and I’ve forgotten the remainder of the stuff I wanted to put in here.

Great JOB guys. Keep Growing and Pushing one another. I look forward to seeing you soon.

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East Coast on the West Coast

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Conditions: Gloomy, 54*F

QIC: kobayashi

Warm-up:
SSH (in Cadence)
Shoulder Taps (in Cadence)
American Hammers (on my call)

The Thang:

Race to 100
Max effort pull-ups. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 100 pull-ups.
1st PAX to get to 100 calls recover.

Race to 200
Max effort merkins. When you drop, do 25 flutter kicks (counting only 1 leg). Repeat until you reach 200 merkins.
1st PAX to get to 200 calls recover.

Race to 300
After every 50 squats, do 25 heel taps.
1st PAX to get to 300 calls recover.

COP:
Plank for the remaining 4 minutes.

Count-O-Rama:
6

Name-O-Rama:
Flea, Shark Bait, Priorities, Cleveland Rocks, KT (FNG), Kobayashi

Announcements:
Cookout this Saturday
Need more things to announce.

NMM:
What an honor to be allowed to lead a workout for another F3 location.

F3 Monterey accepted my request to Q with no questions or hesitation. I bet you they will think twice next time.

The Tabletop is an interesting little area with houses all around and people out running, jogging, and walking dogs. Perfect opportunity to call out and invite men to an ongoing workout. So that’s just what I did. Good thing too because that’s how KT joined our little group of 5 with 15 minutes to spare.

You never know when a guy is going to answer an invitation to join.

Until next time…

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Pre-Spartan Beatdown

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20190601
Q: Flea

DISCLAIMER: Given

Warmup: 
Abe Vigodas – 15 IC
Cherry Pickers -15 IC
Sun gods -10 IC
Imperial Walkers – 15 IC

THE THANG
Today’s workout was designed to be flexible enough the PAX could adjust the level of difficulty to suit their needs and give those going to the Spartan today a little break although that’s not quite how it turned out…

It was broken up into 5 stations with exercises repeated for 10 minutes at each station. PAX were given the option of a ten-minute repeating timer or 30-sec interval timer and ten-minute station switch timer and this is where the confusion began. The intent with the 30-sec timer was that some stations had 30 sec/1 min workouts, but that message was not conveyed quite accurately enough and there was some confusion at the beginning that every workout was 30 seconds without rest.

Group counted off by 5s and were broken up into different stations. We were a little behind schedule after the warmup so the final station was only about 7 minutes in length.

Station #1
15 burpees
20 reverse lunges/side
10 merkins
20 LBC’s
10 Tricep Dips

Station #2
30 sec Mountain Climbers
30 squats
10 Overhead Shoulder Press w/ Coupon
20 Freddie Mercuries
10 plank with hip dips

Station #3
30 SSH
30 Alternating Lunges
30 Bicep Curls
20 Plank Jacks
30 sec Plank Right Side
30 sec Plank Left Side

Station #4
45 Calf Raises
1 min wall-sit
1 min Jog in Place
15 Reverse Lunges Each Leg
30 Squats

Station #5
15 bicep curls each side w/ coupon
15 tricep dips
30 mountain climbers
30 plank w/ alternating shoulder taps
1 lap around track

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

MOLESKIN
Several Second F events on the way! See e-mails!
Today’s words of wisdom revolved around the vagueness of the workout and the original intention of allowing for allowing flexibility for the PAX to adapt it to their own needs. I’ve recently been studying the Old Testament of the Bible, because I think sometimes Christians have a bad habit of simply ignoring that part of the Bible due to its complexity and immense cultural differences.

The verse that specifically popped into my today during the workout was Gen 12:1 “Now the LORD said to Abram, ‘Go from your country and your kindred and your father’s house to the land that I will show you.’

The instruction was vague but Abram followed the instructions given to him. Sometimes in life we receive vague instructions from God or our leaders and it is our job to continually ask for guidance and direction as to how to proceed with a little bit of our own gifts and ingenuity.

LEXICON: Word of the day- 
BLACK SWAN – Thriving in the chaos of the unpredictable.

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More Burpee?

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20190522

Q Sharkbait

Pax Mad Max, Tombstone, Flea, Burgundy, You Betcha and Priorities

Warm Up

SSH 21

Imperial Walker 21

Hill Billies 21

Sumo Jump Squat

Double Jackees

The Thang

Mosey to Wharf 12 Burpees

Mosey to Plaza 12 Burpees

5 Carolina DryDocks followed by

10 Lunges Repeat to traverse Plaza

4 Rounds

10 Incline Merkin’s IC 4 Count

10 Incline LBC’s IC 4 Count

10 Incline Lunges each Leg

5 Carolina DryDocks followed by

10 Lunges Repeat to traverse Plaza

12 Burpees

Mosey to Wharf 12 Burpees

Mosey to Flags 12 Burpees

Wisdom: Unproductive Criticism is a complement.

COT

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Triple Nickel

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VQ: Mad Max

Disclaimer: Given

Warm O Rama:
Side straddle hops

Arm circles

Abe Begodas

1 lap around the field with high knees and buttkickers on the end lines

The Thang

Triple Nickel

This is a beat the clock exercise.  The workout is broken into 5 min sets.  Each rep is 1 min long.  During the rep you must complete 10 squats, 10 merkins, and 10 crunches.  If you finish within the minute you rest until the minute is elapsed.  The faster you complete the rep the more rest you get.  If you do not complete the rep in the allotted one min you immediately move on to the new rep.

After 5 reps, one running lap around the field.

Complete three, 5 min sets (5,5,5 or triple nickel).

Dealers choice

Words of wisdom:

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Proverbs 3: 5-6

Never take on impossible tasks alone.  Rely on your friends, break it into manageable pieces, and rely on God.  The workout today resulted in 150 squats, merkins, and crunches.  But it was not done in one shot, it was spread out to make it manageable.  We pushed each other through because that is what is expected of friends.  We finish with a prayer because we know God was helping us through. Count-O-Rama, Name-O-Rama, COT

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What the Heck…ler????

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PAX: Croc, Flea, Sharkbait, Tombstone, You Betcha

Q: Croc

Disclaimer: Given

Warm O Rama:
SSH
Moroccan Night Clubs

Abe Vigodas

Mountain Climbers

Warm-up Lap – jog the curves and side shuffle the straights

The Thang

Mosey through the stadium to the amphitheater

Exercise: Derkins & Dips increasing by 1 rep each time up the steps up to 15 then back down

Mosey through the school

Exercise: Step Ups with pumps 20 each eg

Mosey back down to the track grabbing a coupon en route

Exercise: 11’s (Coupon Curls and Aussie Merkins)

Line up on the goal line

Exercise: Suicides??? 10 yds forward, 10 yds backwards run, 20 yds forward run, 20 yds backwards run… repeat up to 50 yds

Exercise: Side Shuffles to 40 yd line and back, execute 10 push press with coupon, side shuffle to the 30 yd line and back, execute 8 push press…repeat dropping 10 yds every cycle and 2 reps of push press

Mosey to shot-put area

Exercise: Run 5 yds do 30 LBCs, run back, run 10 yds do 25 LBCs, run back…repeat until 30 yd run and 5 LBCs

Finished with 50 yd and 40 yd sprints

Words of wisdom: Life gives us many opportunities to take shortcuts and we are all prone to wonder. Surround yourself with brothers that will keep you on the right track and ask some of them to be your accountability partners through your struggles. The Holy Spirit moves into our hearts when we accept Christ as our Lord and Savior and therefore the war against Sin is won, however, the daily battles against the Sin still rage. To be more like Christ requires a lifetime, always remember progressive sanctification.

Count-O-Rama, Name-O-Rama, COT

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Hamburger Hill

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Q: Hogs Breath

Disclaimer: Given

Warm O Rama:
SSH
Imperial Walkers
Calf Raises

The Thang

Mosey to the bottom of the hill.

Circle up and Dealers choice, followed by 5 iterations of Failure to Launch

Indian Sprints with KettleBell pass

Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.

Performed one round of “Deck o’ Beatdown”

Repeated the Indian Run passing the KettleBell, down and back up the hill.

Words of wisdom:

2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”

Count-O-Rama, Name-O-Rama, COT, Coffeteria

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100 Yards The Hard Way

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VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas
Windmills

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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