10 Merkins IC, 5 Moneky Humpers IC, 5 Gorilla Humpers IC, 15 Side Straddle Hops IC, 15 Imperial Walkers IC
The Thang:
On the track. 10 burpees, sprint 1/16th of mile, 10 squats, sprint 1/16th of mile, 10 merkins, sprint 1/16th of mile, wall sits for 10 seconds, sprint 1/16th mile… repeat. Keep up until first place reaches last place. As posters catch up keep pace with last place for 1 more lap then it’s over.
20 count from @Bruha Ja
Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.
Mosey along to bottom of hill near baseball field.
Time to honor the backwards running of Priorities. Bernie Sanders (run backwards) up the hill. Feel the bern. Posters choice 10 squats, merkins burpees etc. Mosey back down. Repeat 3 times.
Teams of 2. One grabs cinder block. Line up on goal line. 1 team member inch worms while other runs with cinder block to other goal line and returns to meet inch wormer. Change places and repeat until you are both at the end zone. 20 count from Sharkbait. Repeat the other way but doing Crawl Bears back.
Wow, there’s still time! Let’s run the bleacher stairs and lean on a wall.
Number-O-Rama
Name-O-Rama
Welcome FNG Peak!
Words of wisdom: Showing off is the fool’s idea of glory…. and some discussion of who would win a battle between Bruce Lee and Chuck Norris.
Seven, you heard that right, seven pax posted on a Wednesday morning to get a little wet and sandy. B.L.I.M.P.S. were the order of the day. Here’s what went down:
Warmup:
Side Straddle Hops x20 IC
Imperial Walkers x20 IC
Moroccan Night Clubs x20 IC
Copperhead Squats x20 IC
Thang:
Mosey down to the water to Checkpoint number 1. This was just an arbitrary spot on the beach.
5 Burpees OYO (on your own)
Mosey to the wharf pier approximately 1/4 mile down the beach. (Checkpoint 2)
5 Burpees / 10 Lunges each leg OYO
Mosey back to checkpoint 1 – 70% effort – Plank for the 6
5 Burpees / 10 Lunges each leg / 15 Imperial Walkers OYO
Sprint back to Checkpoint 2 – 90% effort – wall sits for the 6
5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins OYO
Back to checkpoint 1 – choice of bear crawls or lunges or combo of the two – when finished, mosey back to the 6 and finish together.
At this point we paused to reflect on our quarter mile of bear crawls/lunges
The recurring theme of 2019 for YHC has been that we are all training for some event in the near or far future that we don’t know yet when or where or what or why. Again and again throughout this year we have done things that are ridiculously hard, painful and dumb for seemingly no good reason. We’ve woken up before the sun. We’ve drenched ourselves in pouring rain. We’ve lifted heavy things many times over. We’ve bear crawled or lunged a quarter mile in the sand. Many times over this quarter mile, I thought to myself, and was not alone, that this was too much. But we did it anyway. And we finished.
I argue that the event we’re training for is coming. Maybe it is a deadly disease we’ll be fighting. Maybe it will be carrying a child to safety from a natural disaster. Maybe it’ll be rescuing a complete stranger. God willing it will be none of those things but if it is, doing the hard, painful and dumb things now is going to help us to be better when we truly need the strength and perseverance.
5 Burpees / 10 Lunges each leg / 15 Imperial Walkers / 20 Merkins / 25 Plank Jacks OYO
Here is where YHC laid down a challenge. If anyone could beat me in this quarter mile backward run, then the workout would be over. Now you have to understand, there are not many things in this world that I am ever the best at or even really good at for that matter. You would not expect this 240 pound frame to move very fast and you would be right. In any direction but backwards that is. For what ever reason, the Sky Q found it right to give me blazing speed but only in the reverse direction. I’m not saying I’m the best in the world but on an average day at the beach, I can more than hold my own.
Thank you You Betcha for keeping me honest. You put up a valiant effort. Thanks for pushing me. But in the world of quarter mile beach backwards sprinting, 2nd place is just the first loser.
We were out of time anyway, so back to the flags.
COT: Numbers/Names/BallOfMan
Announcements:
Beach is hosting a Spring Wing Ding Patio Party at his new place on Apr 20! See you there!
Sign up to run the Spartan Race with F3 Monterey! June 1st. Ask for more details.
The best way to get details like this are by joining us on Slack. Click on this link to stay up to date on all things F3 in the golden state.
My watch died before I left for Tucson and I hadn’t gotten a new one yet so to make sure we started and ended on time I set a timer today. Workouts were determined by Deck of Cards.
15 reps of 1 min workout and 15 sec rest 1 min rest Another 15 reps of 1 min workout and 15 sec rest.
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
MOLESKIN Words of Wisdom: “You miss 100% of the shots you don’t take.”
LEXICON: Word of the day- 80/1 RULE – The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.
Suicides: start at goal line and go to 25, turning every 5 yards doing crab walk out and bear crawl back.
The Thang:
Run to carmel beach (1 mile run with 360ft elevation drop)
5 burpees, 5 air squats, 5 merkins… then 4,3,2,1
Run back to Carmel High in two groups (1 mile and 360ft elevation gain.) Groups do Last Man Sprints. Leader of pack carries concrete block and passes it to new leader. (Doesn’t get much better than that!)
5 burpees, 5 air squats, 5 merkins… then 4,3,2,1
Repeat warm up.
Run bleacher stairs, run track with some crossovers along the way.
Number-O-Rama
Name-O-Rama
Words of wisdom: Never buy anything with someone that you can’t cut in half.
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.
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).
Or How I Came to Stop Worrying and Love the Week After DST.
20190311 Q: Flea
DISCLAIMER: Given
WARMUP: None
THE THANG
Today’s workout was a timed circuit that was set to take exactly 42 minutes so walked through some of the new exercises and went straight into it.
Each workout was 45 seconds during the first part with a 15second rest in between
3Sets Total 1. Lunge-Knee Power Driver-Squat 2. Side Straddle Hops 3. Squat and Calf Raises 4. Plank 5. Curtsey Lunges 6. Diamond Pushups 7. 4 Reps (50 sec/10sec rest) 7a. Jump Squat/Burpees 7b. High Knees
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN Words of Wisdom: “Saying Yes to Something is Saying No to Something Else.”
Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!
LEXICON: Word of the day- FATHERTIME- That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now.”
Warmup: SSH, Hill billies, Imperial walkers (others counted so I could keep it together)
The Thang:
Mosey to a hill and partner up: Partner runs to the bottom and then swap to complete the following combined: 100 squats 200 burpees (bad idea – turned in to 100 burpees and 100 merkins) 300 lunges
Mosey back to the start: 8 minutes of abs IC 100 yard bear crawl/crawl bear (users choice) 50 yard crab walk (Sharkbait and Jagger had to leave-sad)
Mosey to a different hill: (Passed the stash of coupons on the way) 50 curls 30 4-count mountain climbers IC Lunges up the hill
Mosey back to the start: Had time for a couple more minutes of abs
Name-o-rama – Count-o-rama
Words of wisdom: From Ash Wednesday service: Don’t be a hypocrite. Don’t pray in public just so people see you. Pray in the most inner room of your home alone so that it can be between you and your God. Apply to everything else. Do it because it is right and not just to put on a show for others.
Today’s workout was based upon my obsession with football so I decided to dip into the playbook and resurrect some of my favorite football practice exercises. Unfortunately we couldn’t tackle each other but maybe next time…
We first split into 2 teams because who doesn’t love competition!
Bear Snake Moan: each team started in opposite corners of the end zone, they would bear crawl 10 yards along the sideline then mosey across the field “snaking” to the other sideline (get it? bear snake moan). Repeat until both teams reached the other end zone. Losers did 10 up/downs but SURPRISE the winners were told to do 11, don’t ever let your pride go to your head.
Oklahoma races: one man from each team lined up next to each other on their backs. Upon the whistle, both would roll up, sprint 10 yds, touch the line and race back to the starting line. Winner stays to run again, loser did 5 up/downs. Rest of the PAX held planks until it was their turn to race.
Wind sprints: sideline to sideline! First sprint established a baseline, one up/down for every second it took the PAX to get across the field. Next, we did 10 sprints in total each time having to do an up/down for every second we fell behind the baseline. Q gave some relief by adding a second after a couple of sprints and we did there and backs for our last 2 sprints.
Last exercise was 3 man sled drives for 10 yds (repeat twice)
Closed out with the Croc staple of 15 min of ultimate frisbee
Ended with Number-O-Rama, Name-O-Rama, COT.
Words of Wisdom: “In every culture since the beginning of time, when Men lead and love well, everyone flourishes.” Joby Martin
Today’s workout was based upon a post from iFit Blog, that you can find out more about HERE. Wanted to try something new. For those that didn’t watch the Oscars, I’ll summarize it for you in a matter of minutes.
– 6 Buttkickers every time someone said “My Fellow Nominees” (36 total) – 6 Calf Raises every time a montage is played (48 total) – 6 Copperhead Squats every time someone thanks the person who gives them their big break (36- total) – 6 Leg Raises for every wardrobe malfunction (24 total) [3 times were tripping over a dress] – 12 Narrow Lunges every time “The Favourite” Wins (12 total) – 12 SSH every time someone thanks The Academy (132 total) – 6 Wide-arm push-ups every time someone says “I love you” (54 total) – 6 Freddie Mercuries every time someone says “Whoa” (42 total) – 8 Luges for every award Bohemian Rhapsody wins (24 total) – 12 Side Plank Crunches for every award A Star is Born Wins (12 total) – 12 Mountain Climbers every time the camera pans to a runner up (48 total) – 6 Burpees every time a speech is cut off by music (48 total) – 12 Tuck Jumps every time “Roma” wins (48 total) – 6 push-ups every time someone thanked the Cast and Crew (52 total)
The final workout was split up – 6 Russian twists every time some thanked their family (156 total) —- 25 Russian Twists —- 1 Lap around the field —– Total = 6 repetitions
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN Words of Wisdom: “No matter how busy life gets, Never forget what matters.”
Don’t forget to start thinking about the Spartan Race later this Spring. More Details HERE
LEXICON: Word of the day- WEINKE- A written list of the Exercises a Q intends to call at a Workout.
