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.

Q Sharkbait

Pax; Priorities, Croc, Saw Dust, Mud Duck, Rhymes

WarmUp

Imperial Walkers 20

Hill Billies 20

Abe Vigoda  20

CooperHead 20

3 Rounds

REVERSE CRUNCH 10

CRAB CAKES 10

PCMB’s  10

3 Rounds

RUSSIAN TWIST 10

FLUTTER KICK 10

3 Rounds

Floyd Mayweather 10

Rosalita 10

3 ROUNDS

OUTLAW’s 10

LBC’s 10

PLANK COMPASS

ZEBRA BUTT-KICKERS 10

QSharkbait

Priorities

Croc

SawDust

Mud Duck

Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

CooperHead Squat Lower 3 count up on 4

3 Rounds

Dancing Bears R arm L leg up then other side other side repeat 20

Cumberland County Viaduct Side Plank Raises

3 Rounds

Pike Push-ups 10 x3

Reverse Snow Angle 20 x 3

3 Rounds CADENCE

Pulse Row 20 On belly hands at sides lift hands

Superman’s 20

Run to park bench 3 rounds

Decline pushup 20, Dips 20, Incline pushup 20

3 Rounds

Dying Cockroach Lying on back Wind Mills CADENCE x 10

Groiners Plank to Feet outside of Hands x10

3 Rounds

LBC’s 10

Leg Raises 10

Imperial Walkers 20

Hill Billies 20

Abe Vigoda Slow Stretch Wind Mill 20

Bench/Swing 12 Minutes 10 reps each set

Swing Rows

Decline Pushups

Star Jack Jump Squat to Star repeat

Step Ups on Bench in cadence 20

3 Rounds

Arm Circles side/front/up cadence 20

Flutter Kicks In cadence 20

3 rounds

Annie Plank and One Arm circular 10 each

Goofball Stationary Knee Raise While arms ladder Climb CADENCE x20

3 rounds

Russian Twist cadence x15

Dolly leg raised 6” above ground spread legs then back. CADENCE X 15

Q F3 20171107

WarmUp

Imperial Walkers 20

Hill Billies 20

CooperHead Squat Lower 3 count up on 4

Abe Vigoda Slow Stretch Wind Mill 20

3 Rounds

Seal Pushup 20

Pulse Row 20

Supermans 20

3 Rounds

Lap High Knees  25 yards

Butt Kickers 25 Yards

3 Rounds

Carolina Drydock’s 5

Flutter Kick Cadence 20

3 Rounds

Annie Plank 10 each direction

Crab Humper Crab Position hips up and down cadence 10

Modified Cindy 3 rounds

Swing Set Ring Rows 10 Reps

Park Bench Dips 10 Reps

Mike Tyson 10 Reps

LBC’s 25

6 cones located around the Soccer Field Hand Release Burbee Rocketts Encrease increase by one at each cones

Tuesday

Q: Prioritites

Pax: Sharkbait, Rhymes, Priorities, Mud Duck (FNG)

4 brave pax defeated the fart sack and posted to the swampy fields of Monterey.  By far the gloomiest F3 Monterey day to date.  Frozen fingers and toes were a plenty.  Good practice for the upcoming trek to the frigid north that is San Mateo, CA next week!  (Also, YHC is headed to F3 Twin Cities in 3 weeks but is stilled hardened and grizzled from his upbringing in the great white north.  Ice is his life…)  Here’s what went down:

Warmup:

SSHs x30 IC

IWs x15 IC

AVs x15 IC

The Thang:

Cones were set up on the European football field to simulate a REAL football field with lines every 10 yards.  All pax bear crawled toward the 10th cone and and moseyed back to the end line picking up the 6 along the way.  Then a sprint back to the 10th cone and a mosey back to the end line, picking up the 6.

This proceeded to the 9th, 8th, 7th, etc… cones with the following exercises:

9 – Lunge walk; 8 – side shuffle; 7 – backward sprint; 6 – Burpees at each cone equalling the number of the cone; 5 – Bear crawls; 4 – Lunge walk; 3 – side shuffle; 2 – backward sprint; 1 Burpee

Pax finished just in time for the COT.

After numbers and names, YHC shared some thoughts on living 3rd, especially in this time of the year.  Let’s be more focussed on giving, not just presents but of our thoughts, talents, and blessings and putting our faith, our families and our communities first.  Live 3rd. BOM.

NMM:

YHC really neglected the core this morning, mostly not wanting to lay down in the mud, but FNG Mud Duck gave our abs a workout as his comedic timing kept our bellies laughing all morning.  Besides an aspiring funny man and 25 year army vet, Mud Duck is an avid birder, hence the name.  Welcome Mud Duck!!

Thursday

Q: Prioritites

Pax: Rhymes, Priorities, Mud Duck (FNG)

3 pax braved the crashing waves of Monterey Bay in preparation for the secret mission next Saturday.  Here’s the AAR:

After a warmup, battle plans were laid out with a mission for each pax.  1st was the scout. Mission: sprint ahead on the running path and secure an AO within the AO for the rest of the team.  Commence SSHs and planks until the pax arrive.  2nd was supply transport.  Mission: Carry the cargo (2 water filled old kitty litter jugs) to the new AO.  3rd, cover the 6.  Mission: Cover the 6.  5 burpees and sprint to the new AO, assisting with supply transport. At each AO, COP dealer’s choice exercises.

Repeato x6, swapping missions each time.  End at the flags.

Numbers, names and BOM.

Announcements:

• Q’s needed, especially for the week before Christmas.  Please sign up here.   YHC is also running low on fresh and new ideas twice a week…
• F3 Monterey takeover of SF peninsula is a go for this saturday, Dec 9th.  Clown car is leaving from La Mesa Soccer field at 0515 and stopping to pick up pax at Fort Ord to follow.  Return around 1100.  Please send hard commits to YHC or to F3Monterey@gmail.com.
• A saturday AO is in the works in the new year.  Get your ideas to Sharkbait and tell your friends!

Priorities out

Tuesday:

Q: Priorities

Pax: Rhymes, Sharkbait, Sawdust, Priorities

Another great week in the books in Monterey!  4 pax hit the La Mesa hill with a vengeance on Tuesday morning.  Sawdust may or may not have mentioned something about the hill last week.  It may have been how he could demolish us on the hill or how easy it was or how we couldn’t handle it…  Somewhere in there is a truth nugget.  Anyway, challenge accepted.  After a brief warmup of SSHs, Abe Vigodas, Merkins and Mountain Climbers, the pax headed down the hill.

Brief statistical aside:  La Mesa hill is roughly 1/4 mile long with an elevation gain of 160 ft.

Started with 10 Burpees oyo to re warm up.  Next, YHC attempted to imitate a Dreamliner exercise from Hampton Roads with little success.  It was supposed to be timed ladder line drill that got harder with each round and then reverse direction and run the opposite line drill faster than you ran the first time.  Each time you hit the end line (“The finish line is the end line…” Classic.  Look it up…) you did 5x some exercise.  Merkins, Squats, Burpees, Iron Mikes, something else?  Can’t remember.  Basically after multiple stop watch fails and shoddy work from a veteran q,  we all ran up and down a hill and were exhausted.  Mission accomplished I guess.  Personally, YHC thinks it has been the hardest F3 Monterey workout to date.  Disagree?

Another humorous note:

Priorities: “Have you seen my F3 orange cones?”

M Priorities: “Yes.”

Priorities: “Oh good.  Where?”

M Priorities: “I put them somewhere, I think…”

Priorities: “…”

Luckily Priorities 2.0, 2.1 and 2.2 necessitate dozens of neon colored IKEA kids cups so we’re good.

Later that week…

Croc: (paraphrasing) “Priorities, do you have any cups for Croc 2.0?” Pause. “Probably not any without sand in them, huh.”

Also, Sawdust did indeed crush us all on the hill…

Back up the hill to the flags for Numbers, Names and some words of wisdom.  This morning was from 1 Corinthians 9:24-27 “Do you not know that in a race all runners run but only one gets the prize?  Run in such a way as to get the prize.”  F3 Monterey has really been putting in the effort in the gloom lately, especially that morning leaving sweat and tears on La Mesa hill.  How much more should we be working at building up not just our bodies but our families, community and faith?

Thursday:

Q: Priorities

Pax: Sawdust, Croc, Priorities

No hills at the beach so leg week continued in the sand…  3 pax started with a warm up of SSHs, IWs, AVs, Merkins and Mt Climbers.  Next was a little mosey to an awesome exercise borrowed from F3 Dallas and repeated often in Hampton Roads called paint the lines.  This is basically sprinting forward to the net, then backwards and side shuffling repeating along every line of a tennis court.  Well, there are no tennis courts at Monterery Bay Park but there are LOTS of beach volleyball courts.  This was unbelievably harder in the sand.  Seriously, you have no idea…  So after 4 courts, the pax stopped for some 7s (Dips/Derkins) then off to the beach to perfect the tuesday morning’s failed attempt at ladder line drills.  This time, 2 minutes each and stop exactly where you are at.  Then 2 more minutes.  Rest.  Repeat but exactly in reverse (2 minutes). Rest. 2 more minutes.  Exercises were Iron Mikes and Crab Cakes.  Pax finished with roughly 7 seconds to spare.  Well done.  Also, A dozen neon IKEA kids cups reprised their role as marker cones.  YHC is sure our normal orange cones with turn up eventually and the Priorities 2.0’s will once again get to drink, sand and grit free…

Mosey to a grassy area for some 6MOM and paint half the lines of a court on our way past.  So much complaining… Mostly from YHC…  Boxcutters, Freddy Mercuries, Dollys and Sawdust got such a kick out of Dollys that we introduced Rosalitas.  Good times.

Mosey Back to the flag for COT.  Numbers, Names and Words of Wisdom.  Today from Ephesians 5.  Lets be Men.  I mean real Men. Our families don’t need boys leading them. We are called in Ephesians to be the head of our households.  So do it.  This doesn’t mean we are the most important, quite the contrary.  We should be making decisions with the needs of our families first  and our own self interest last.  In F3 terms, that’s living 3rd.

Announcements:

• Monterey is filling a clown car and heading up to F3 SF Peninsula on December 9th (slight change of date but now it’s solid…)  Priorities, Sharkbait and Croc are in. Get your HCs to YHC soon.  Departing La Mesa at 5:15am and making a stop in Fort Ord to fill the clown car.  Feel free to invite an FNG as well.  Be back around 11 depending on traffic.  Don’t let SF Peninsula know we’re coming…
• A couple of regular pax will be out of town for Thanksgiving so the normal Thursday morning will likely turn in to something else.  Possibly a Turkey Trot in Toro Park, fertile ground for EHing.  Make sure to wear your F3 swag.
• Get your F3 Monterey shirt ideas to Croc.  I believe the suggestion from Tuesday was something like a shark fighting a squid in front of the lone cypress.  Lets make that happen.
• Make sure to follow @F3Monterey on twitter for all the latest.  Seriously, if you’ve been avoiding twitter, get on there and follow us, @F3nation and @F3MustardSeeds!
• Sawdust is relocating this Saturday.  Luckily only across town.  If you’re available for some heavy lifting (or light lifting…) let us know.

That’s all,

Priorities out

Q: Priorities

Pax: Croc, Priorities, Rhymes

Monterey’s first test of F3’s rain or shine policy happened in the gloom this morning to great success!  3 regulars and 1 kinda creepy kinda genius paparazzi made it out of the warm, dry fartsack for a soggy shower at the beach.

Warmup:

• SSH x25 IC
• Setup field for F3 draft lottery.  Tested it out with a round of Burpees. (5 line suicides with 5 reps at each line)

The Thang:

Mosey to the pullup bars for Cindy. 20 minutes AMRAP x5 pull-ups x10 Merkins x15 Squats.

Back to the draft lottery field.  Normally for this Priorities classic, you choose your own exercise from the bucket of pain.  This morning, all pax performed the same exercises.  3 Rounds total, leg lifts, flutter kicks and lunges.  Mosey back to flags.

COT:

Numbers, Names and a some words of wisdom.  This morning focused on veteran’s day weekend.  Take some time to remember those that have paid the ultimate price and those that daily put themselves in harms way to protect this great nation of ours.

A random onlooker caught this spontaneous picture of our Ball of Man:

It’s only creepy if she doesn’t show us the photo, right?

Announcements:

• Sawdust is feeling better after his sniffles and claims he’s better at the La Mesa hill than the rest of us.  Bring your hill climbing game on Tuesday!
• Don’t like to run hills?  Let us know what you want to do when you are the Q!  Sign up here
• F3 Monterey t shirt ideas?
• Tentative date for the SF Peninsula takeover set for December 2nd.  Any HC’s? Shhhh, don’t tell San Francisco…

Priorities out

Q: Priorities

Pax: Croc, Priorities, Rhymes, Sawdust, Sharkbait

Happy Halloween F3 Monterey!  Five titans of terror converged on the misty fields of haunted Monterey for a spooky Halloween themed beatdown.  YHC was the only pax incognito as the coolest teenage mutant ninja turtle and was therefore the default winner of the costume contest.   Theme of the morning was Pumpkins!  Special shout out to Lucky’s grocery for selling me a half dozen giant discount pumpkins the night before Halloween.   Here’s how it went:

Warm up-

SSHs x 30 IC

Hillbillies x15 IC

Don Quixotes x15 IC

Choose a pumpkin wisely.

Jack “Skellington” Webbs – Mosey to the soccer goal with pumpkin as a coupon for suicide Jack Webbs.  Sprint to 1st cone, 1 merkin x 2 overhead pumpkin press, sprint back to goal.  Sprint to 2nd cone, 2 merkins x 4 overhead pumpkin presses, sprint back to goal… hit all 6 cones and the opposite goal for 7 merkins x 14 overhead pumpkin presses, sprint back.

Pumpkin Tabata – Tabata style alternating between Pumpkin Burpees and Hot Potato Pumpkin Sit Ups.  20 seconds on 10 seconds off for 4 minutes.  2 sets.

Tunnel of Pumpkin Love –  Standard tunnel of love but pushing your pumpkin through first.

Zombie Walk – Begin zombie transformation by Squats x20, Iron Mikes x20, 20 second Air Chairs (all with pumpkin) Once in full on zombie mode, lunge walk the length of the soccer field with pumpkin.

Pumpkin Olympics – Circle up for dealers choice coupon exercises with pumpkins.  Here goes trying to remember every exercise… Curls, Merkins, Planks, Toe taps, Pumpkin twists, tricep extensions, flutter kicks, leg lifts, single arm press, reverse merkin presses, bus drivers, that’s all I got…

COT – Count-a-rama, Name-a-rama, BOM

Today’s words of wisdom came from a quote that has been going around the F3 Twitterverse from Warren Buffet:

“The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves.  We become like our friends. No man becomes great on his own. No woman becomes great on her own.  The people around them help to make them great.

We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.”

Wouldn’t have been surprised if it had been Dredd and OBT saying those words.  I’ve surrounded myself in F3 for the last 11 months and 25 days and the man I was 1 year ago is unrecognizable to me.  Who are you surrounding yourself with?

Announcements

• The new website is up and running.  This should be obvious if you are reading this. All Monterey pax should be receiving an email with login info at some point so that you can comment and post backblasts after you Q.
• Click here for all the latest F3 swag
• A couple of Holidays coming up that YHC will be out of town for: Nov 23 (Turkey Day) and Dec 19th and 21st (YHC will be down range for Christmas.  Be ready F3 Twin Cities…) If you are available and willing, please sign up to Q those days here.
• An excursion is in the works for a Monterey takeover of F3 SF Peninsula on a Saturday morning in the near future.  Standby for dates, times and clown car details.

Daily Lexicon:  “Q” – A leader who takes responsibility for the Outcome.

Priorities out

Tuesday

Q: Priorities

Pax:  Croc, Sharkbait, Priorities, Sawdust (FNG)  –  Tuesday

Pax: Croc, Ballcock (F3 Bluffton), Priorities, Rhymes (FNG) – Thursday

First of all, YHC has got to be better at posting backblasts.  Period.  Believe it or not, YHC may have been called (and not it a nice way…) the backblast police, back in F3 Hampton Roads.  If only I still had a job where I could sit at a computer and follow all things F3 nation and weasel shake to my hearts content.  Ah, the good ole days…

Tuesday –

Warmup –

SSHs x25 IC, Don Quixotes x10 IC, Imperial Walkers x15 IC, Merkins x15 IC

The Thang:

Standard issue Dora 1-2-3 teaching the FNG how to count.  For a Marine, he wasn’t too bad…

Next was a little exploring of the AO as the pax found yet another soccer field in the neighborhood.  Pax again partnered up at the center of the field.  In this variation, one partner ran to one of the benches surrounding the field and did 5 Dips and 5 Derkins while the other partner did AMRAP Burpees until partner returned.  Switch, rinse and repeat until all pax hit each of the 5 benches.

We mosey on.  Running uphill, seemingly forever, the pax found the only pull up bars in the AO.  Our FNG proved not only could he count but was also the champion of the pull up bar.  Running out of time, it was AMRAP pull-ups and then back to the flags.  YHC would have had the pax back to flag right on time if we hadn’t attempted a shortcut to a locked gate, having to back track a couple hundred feet and scaring a school janitor half to death…  In the end, everyone got 3 minutes of bonus work in.

Ended with numbers/names and a closing prayer to be better husbands, fathers, sons, co workers and men.  Welcome FNG Sawdust!

Thursday –

Pax hit the beach for a variation of the B.L.I.M.P.S. marathon idea stolen from YHC’s visit to F3 Twin Cities.  First, a short warm up of SSHs, IWs, DQs and an indian run on the beach to the pier.  Then we turned around and took off on a mosey.  Every quarter mile or so, the pax stopped and did a part of the BLIMPS, starting with 5 burpees and adding a letter and 5 more reps at each stop.  Final stop was 5 Burpees, 10 Jump Lunges (Iron Mikes), 15 IWs, 20 Merkins, 25 plank jacks and 30 squats.  In the interest of time and distance, all running was away from the flags except for the final leg before we hit S.  After that it was a Mosey all the way back.  The pax exited the beach for the running path for a sprint back to the flags, about 200 yards, just in case you needed to stretch yours legs after a couple miles on the sand.

Back at the flags it was names, numbers and a prayer to get better.  Welcome Ballcock, down range from F3 Bluffton!  Great to have our first F3 traveler since our first week!  Thanks for coming out!  And welcome to FNG Rhymes.  After much deliberation, it was decided that although seemingly too easy, we couldn’t pass up the opportunity for someone with the last name Busta to have the F3 name Rhymes. Welcome!

Announcements:

• Big plans for a Halloween beat down on Tuesday morning.  It’s possible we could have 2 FNGs and as many as 8 pax!  Let’s make that happen.  Also, posting in costume will not be discouraged…
• If you’re ready to Q, get signed up here.  This Priorities guy is running out of new and creative ideas…  https://docs.google.com/spreadsheets/d/1NrxXB-7ZGblGuGwYscXguzzWtnu-CUxiJY2V8Lrte2M/edit?usp=sharing

Priorities out