Category: Monterey, CA

Monterey, CA

Supermoon Spartan

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20190121

Q Sharkbait

Pax Priorities & Burgundy

Warm Up

SSH

Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

CooperHead Squat Lower 3 count up on 4

Annie Plank and One Arm circular 10 each

The Thang

Spartan

PAX enjoyed lining up and sprinting 100 yrds ish, doing 10 merkins at the finish and walking back to the start all together. 30 rounds.

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Lights, Camera, Burpees

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19 Jan 2019

Q: Priorities

Pax: Red Alert, Chips, Flea, Sharkbait, Jagger, Bru Ha Ha, Sawdust, Dirty Jobs, FNG Heckler, Croc, FNG Butter Knife, Burgundy, Cleveland Rocks, Priorities

14 pax put on a show in Monterey as KSBW Action News filmed the action. No cheating on form, we have it all documented!! Here’s how it went down:

Warmup:

  • 10 Burpees
  • 9 SSHs
  • 8 LBCs
  • 7 IWs
  • 6 Merkins
  • 5 Sun gods
  • 4 Flutter kicks
  • 3 Copperhead squats
  • 2 Lunges
  • and…
  • 10 Burpees
  • From OBTs playbook, sometimes you’re ready to do one thing, literally 1 thing, and life throws you 10 Burpees instead. Be ready.

The Thang:

Indian Run – 2 laps

Mosey to amphitheater steps

  • 1st step: AMRAP Calf raises
  • 2nd step: AMRAP Dips
  • 3rd step: AMRAP Derkins

repeat up to the top and back to the bottom. Each pax took a turn doing 5 burpees to time when we switched steps.

Mosey to pick up coupons, place them at goal line. Mosey to other side of the field. From the other goal line we got back to our coupons repeating the following:

  • Sprint forward 40 yards
  • Sprint backwards 30 yards
  • Bear crawl forward 20 yards
  • Crawl bear back 10 yards
  • repeat

Back at the goal line we paired up for coupon Dora’s. YHC was a little to ambitious calling for 100 manmakers, 200 kettle bell swings, 300 presses.

Had to audible to 50 manmakers and ended the swings early. Ran out of time….

Words of Wisdom:

YHC referenced an article from the Boston Globe from a few years ago. The biggest threat facing middle-age men isn’t smoking or obesity. It’s loneliness. Loneliness has been linked to an increased risk of cardiovascular disease, stroke and Alzheimer’s. A 35 year study at BYU found a 26 to 32% increase in premature death for those lonely or living in isolation. Experts say the best way to combat loneliness and to forge and maintain friendship is through regularity, something always on the schedule.

Here is your regular schedule: 1545 weekly workouts across F3 nation. At that moment, 287 Saturday workouts were taking place. We were 14 of thousands of other men across F3 Nation out in the gloom, getting better.

Counterama/Name-O-Rama/B.O.M.

Announcements:

The 4th Estate was on hand to document the movement taking place on the Central Coast. Stay tuned for a KSBW news story in the next few weeks. Thanks for coming out and filming us Shannon!

Welcome FNGs Heckler and Butter Knife! Great to have you with us!

F3 Camping Trip February 8-10 at Sunset State Beach in Watsonville. Sign up here.

Spartan Race at Toro Park June 1-2. Stay tuned for details.

Sign up to Q here.

Join us on slack if you want to stay up on current F3 Monterey events. Slack is an instant messaging service that will let you keep in touch with F3 Monterey much better than email, text or twitter.

But you should still follow us on Twitter @F3Monterey

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Burpees for Burgundy

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20190116

Q Sharkbait

Pax Burgundy & Priorities

WarmUp

SSH

IW

Copperhead Squats

Abe Begota

Hill Billies

The Thang

Mosey to Wharf Market

4 rounds Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.

Arm Circles

Mosey to Plaza

Four Corners Escalator

Burpees,LBC’s, Merkins and Squats

Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Mosey Back to Flags.

COT

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1 Minute and Miles

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14Jan19

Q: Priorities

Pax: Flea, Beach, Sharkbait, Burgundy, Priorities

5 pax endured the harsh conditions of a January Monterey morning, a brisk 53 degrees. Not gonna lie, I’m in trouble when I’m back in Hampton Roads next winter. Might have to invest in a long sleeve F3 shirt. Side note, the M says we’re at max capacity for F3 shirts. An old shirt has to go before a new one can be ordered…

Back to the workout…

Warmup:

SSHs, Moroccan Night Clubs, Copperhead Lunges, Copperhead Merkins.

The Thang:

1 minute of exercises. Mosey. Repeat.

First minute was Burpees. Someday Burgundy will grow to not hate them. Maybe.

Before going on our run, we spent some disclaimer time on keeping ourselves safe. As F3 grows bigger, accidents are bound to happen but avoidable injuries, like getting hit by a car, are by far the saddest. TAPS go out especially to the families and friends in F3 Lexington. Saw on the twitter box that noxgear, a company that makes lighted vest for runners and cyclist, donated 135 vest to F3 and FiA in Lexington. Sounds like a company YHC could get behind. Check them out at http://noxgear.com. Be safe out there.

The pax proceeded down the hill which has been sorely underutilized as of late. 1 minute of Hollow Holds (Sharkbaits choice) then what goes down must go back up. At the top of the hill, the next minute was flutter kicks (Flea) then LBCs (Beach) after the next mosey. We were headed to the pull up bars at the elementary school when we found the back gate locked so an audible was called to continue the mosey. 1 minute dips (Priorities) at the school pavilion. Mosey back to the flags. 1 Minute backward lunges (Burgundy).

COT:

YHC is not a Clemson fan, but if you are not a huge fan of Dabo Swinney, you need to reevaluate your life choices. What an example of a #HIM. True leader, family man and man of God. Quote for the morning: “Let the light that shines in you be brighter than the light that shines on you.” Whatever circumstances you might be in, whether good or bad, don’t let the moment or the publicity change who you are or what you want to accomplish.

Numbers/Names/BOM

Announcements:

F3 Monterey shirt order is in! If you put in for the group order, pick it up at the next workout.

The F3 CA camping trip needs a change of venue. Unfortunately the cabins fell through so we will be back to regular camping instead of the boujee glamping we were planning on. Same great fun! Stand by for more info.

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The BEAST Revisited (aka “This Sucks”)

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20190112
Q: Flea

DISCLAIMER: Given

PAX: Burgundy (Respect), Sawdust, Croc, Sharkbait, Bruhaha, Jagger, Priorities, Cleveland Rocks, Beach, You Betcha.

Warmup:
Cherry Pickers
Abe Vigoda
Imperial Walkers
Hill Billies
Arm Circles – Infront [Forward/Backward] – Overhead [Forward/Backward]
400m Lap

THE THANG

The BEAST (6 reps – 25yd run – 6 reps – 25 yd run – 6 reps)

Used the great F3 Beatdown Deck to determine the workout, extremely wet turf as we just had rain the previous day. Small Note: The following are not in order.

Side-Straddle Hops
Carolina Dry Dock
Freddie Mercury [4 counts]
Wide-Arm Merkin
Monkey Humper [4 counts]
Plank Jack [4 counts]
Diamond Merkin
WWII Situps
High, Slow FlutterKick [4 count – in cadence]
Hand-Release Merkin
American Hammer [4 counts]
Rosalita
Backward Lunge [each leg]
Merkins

DORA 1-2-3-4s (Only got to 3s)

Two partners performed this workout, one would be exercising while the other did a 400m lap.

100 – Aussie Merkins
200 – WWII Situps
300 – WOJO Squats
400 – Calf Raises

Ended with Number-O-Rama, Name-O-Rama, COT, followed by coffeteria.

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Lottery in the Mud

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07Jan2019

Q: Priorities

Pax: Sharkbait, Flea, Burgundy, Beach and Priorities

The winds and rain stormed all night long leaving the soccer field soft and pillowy, albeit a little damp, for 5 pax to get after it this morning!

Warmup: SSHs, IWs, Arm Circles, Copperhead squats, mosey

The Thang: F3 workout deck: lottery style

Cones were setup every 10 yards or so out to 50 yards making 5 lines. Each pax draws a card and performs each exercise at the 1st cone and runs back to the start. Repeato at the next cone and so on. If it’s an exercise like merkins, it’s 5 reps at each cone. If something like bear crawls, it’s to the cone and sprint back. 5 Pax made it about 2/3rds through the deck! The most fun was any ab exercise laying on your back in the mud! Just getting ready for the Spartan in June or the Tough Mudder next October! Bring on the mud!

COT: I’m not a morning person. Maybe you’ve heard that. You might be surprised to know that I’m also not a big fan of working out. Well why on earth did I start an early morning workout group here??? If you’re in F3 Nation then you know. It’s more than a workout. I wake up this early because I know I need it and I know I won’t regret it every morning I do. If I was left to my own devices, I’d maybe hit the elliptical at the gym enough to think about sweating and call it a day. I’ve realized that I need someone there holding me Accountable or I’m probably staying in the fartsack. Which is the 2nd reason I’m there. Maybe there is someone that needs me to be there or they’d be fartsacking too, sleeping in instead of getting better. I’m not gonna let that guy down! SYITG!

Announcements:

Beach is cleaning up the beach! Join him and the Monthly Fun Ride bike group on Saturday at 2pm at Municipal Wharf #2. Make sure to sport your F3 gear! Contact Beach for more details.

February camping trip is filling up fast. Sign up here.

Put the June 1st/2nd Spartan Race on your calendar.

Sign up to Q here.

Priorities out

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BLIMPS, Well actually only BLIM

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20190105
Q: You Betcha
Pax: Burgundy, Sawdust, Croc, Flea, Sharkbait, Bruhaha, FNG Sherpa, FNG Trinkets, FNG Dirty Jobs, Jagger, Priorities, Red Alert, Cleveland Rocks.

Warmup
Side Straddle Hops
Imperial Walkers
Hill Billies
Moroccan Night Clubs

The Thang

B.L.I.M.P.S. Burpees, Lunges, Indian Run, Merkins, Plank Jacks, Squats

B – Burpees
10 Burpees – sprint 100 yards – 10 Burpees – Bear Crawl 53 yards – 10 Burpees – sprint 100 yards – 10 Burpees – Bear Crawl 53 yards
L – Lunges
20 lunges each leg – sprint 100 yards – 20 lunges each leg – backwards run 53 yards – 20 lunges each leg – sprint 100 yards – 20 lunges each leg – backwards run 53 yards
I – Indian Run
1 mile indian run
M – Merkins
40 Merkins – sprint 100 yards – 40 Merkins – Crawl Bear 53 yards – 40 Merkins – sprint 100 yards – 40 Merkins – Crawl Bear 53 yards

Ran out of time to do P and S

8 Minutes of Ab-work
Flutter Kicks In Cadence
Gas Pumps IC
Dolly’s IC
American Hammers IC
LBCs IC

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The Bronson

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20190102
Q Sharkbait
Pax Burgundy, Sawdust, Croc, Flea and Priorities

Warmup
Side Straddle Hops
Imperial Walkers
Copperhead Squats
Abe Begotas
Hill Billies
Merkins

The Thang

The Charles Bronson = 50 reps, 100 yard sprint, 30 yard Bearcrawl & Mosey back to the start.

50 Side Straddle Hops
Sprint 100 yards Bearcrawl 30 yards and Mosey back to the start.

50 Merkins- rinse repeat.
50 Burpees rinse repeat
50 4 Count LBC’s rinse repeat
50 Jump Squats rinse repeat

6 Minutes of Mary
2 Rounds
Flutter Kicks In Cadence
Gas Pumps IC
Dolly’s IC

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So long 2018…

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12/30/2018

Q: Priorities

Pax: Flea, Red Alert, Sawdust, Croc, Priorities

5 strong for the 2018 finale of F3 Monterey! What a year we’ve had and what excitement is building for the coming year. Big things are in store. Get on this train early!

Warmup:

  • 18 SSHs
  • 19 Imperial Walkers
  • 18 Copperhead Squats
  • 19 Moroccan Night Clubs
  • See what I did there? 18 to 19? It’s almost 2019? Yeah, not that creative…

The Thang:

We weren’t able to finish all 12 days of F3 on our Christmas Eve workout so we had some homework to catch up on first…

  • 100 yard sprint
  • 10 yard bear crawl
  • 3 Squats
  • 4 4x4s
  • 5 SSHs
  • 6 LBCs
  • 7 Carolina Dry Docks
  • 8 Lunges
  • 9 Tuck Jumps
  • 10 Merkins
  • 11 Flutter Kicks
  • 12 Burpees

It was also noted that if we were really going by the song, then we should have gone 12 to 1 not the other way around… Q fail… Now that we were caught up on all 2018 leftover work, we moseyed to the basketball court for Burpee Suicides. A Burpee at each line and back to the end line hitting as many lines as possible for 90 seconds. Rest and then repeat the process backwards, trying to finish, i.e. do it faster than the first time, in another 90 seconds.

Mosey back to the flags for some 5 pax Dora 1-2-3. Group effort of 250 Merkins/ 500 LBCs/ 750 squats while 1 pax sprinted 100 yards. Hardest part was probably the group counting up to the correct number.

COT:

“Most important of all, to be successful in life demands that a man make a personal commitment to excellence and to victory, even though the ultimate victory can never be completely won. Yet that victory might be pursued and wooed with every fiber of our body, with every bit of our might and all our effort. And each week, there is a new encounter; each day, there is a new challenge.” – Vince Lombardi

YHCs victory is fighting for his marriage, raising inspired children, growing in faith, and leaving my community better than it was found. In the coming year, you can throw out resolutions but commit to excellence in whatever your victory is. Challenge yourself to fight for your victory that may never be won. F3 is here to help.

Announcements:

Sign up here for the F3 California pax “camping” trip in February. Spots are filling up fast.

Our next team event is the Monterey Spartan Race happening June 1st and 2nd at Toro Park. Event overview here with team details to follow.

Sign up to Q early and often: Q sign up

F3 Montery contact info:

Have a great 2019! SYITG (See you in the gloom)

Priorities out

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9 Pax, 3 FNGs, 1 Goal!

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Date: 29 Dec 2018

Q: Croc

Pax: Sharkbait, Bru Ha Ha, Croc, Swordfish, Priorities, Free Samples, Burgundy (FNG), Mr. Rogers (FNG), Cleveland Rocks (FNG). 

What a great way to close out our 2018 Saturday workouts! 9 Pax started together in 30 degree weather welcoming and being motivated by 3 FNGs and finished strong amidst a gorgeous Monterey Sunrise!

Warmup –

SSHs, Imperial Walkers, Abe Vigoda’s

Mosey to tennis courts – Paint the Lines

Hill Work-

Start at the bottom of the hill with 1 burpee, sprint up the hill and do 5 squats, mosey down the hill for 2 burpees, sprint up the hill for 10 squats. Burpees increase by 1 and squats by 5. Stopped after the 5 burpee/25 squat series. 

Mosey back to the field but first, the Pax each grabbed a cinder block coupon on the way back to the shot put area. 

Curls for the Girls/Descending Bear Crawls-

Start at one side of the marked off shot put area. Execute 2 reps of curls with your coupon, mosey to other end of the shot put field, bear crawl back to your coupon (~25 yds). Increase each set of curls by 2 reps, mosey to other end and bear crawl to the 20 yd mark, mosey back to coupon. Curls increase 2 reps each set and bear crawls reduce by about 5 yds each time. 

Aussie Merkins/Derkins-

Combination of the 2 exercises add to 11:

Start with 10 Aussie Merkins (horizontal merkin/reverse grip bench) and 1 derkin. Next set is 9 Aussie Merkins and 2 derkins, and so on and so forth. 

Ultimate Frisbee-

A Croc staple, I always like to set aside 20 min or a 3rd of my workout for some ultimate frisbee because it brings fun, competition and some unnoticed cardio (well maybe not so unnoticed sometimes). 

COT –

“If you board the wrong train, it is no use running along the corridor in the other direction.”

Wake up everyday setting yourself on the train you want to be on so you end up in the right destination. If you board the wrong train, no matter how hard you try, you won’t end up in the right place. But if you board the right train, with the destination you want in mind, even if you stumble or head in the wrong direction while on that path, your ultimate destination will still be the right place!

Name-o-rama/counterama/BOM

NMM:

The F3 California Camping Trip is happening!  February 8-10 near Felton, CA just north of Santa Cruz.  This will be a weekend retreat for all Pax and 2.0s of school age and up.  Ticket price (still to be determined but will not prohibit ANYONE from going) will cover lodging, food and group activities.  The weekend will include some group participation as well as some leisure time to relax and have fun.  Also a workout or two…  Space is limited so sign up soon by filling out this form. Questions to f3monterey@gmail.com

Welcome to our latest FNGs Burgundy, Mr. Rogers & Cleveland Rocks!!!

L&R (love and respect),

Croc Out! 

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