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
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”
Where can you find pleasure Search the world for treasure Learn science technology Where can you begin to make your dreams all come true On the land or on the sea Where can you learn to fly Play in sports and skin dive Study oceanography Sign up for the big band Or sit in the grandstand When your team and others meet
8 pax posted for a PFA season themed beat down! NPS is ramping up for their bi annual physical fitness assessment so this morning, we went through the Navy’s physical readiness test.
Warmup –
SSHs IC x20
Moroccan Nightclubs IC x20
Imperial Walkers IC x20
Copperhead squats IC x20
Out n Ups IC x20
The Thang –
2 minutes max situps
2 minutes max merkins
1.5 mile run
Thats it. Can you handle that? See your local military recruiter for more details…
Here’s the minimum passing requirements by age group:
Age group Situps/Merkins/Run
30-34 44/35/14:15
35-40 40/33/14:45
40-45 37/29/15:15
45-50 33/25/15:45
50+ 30/23/16:15
We got done a few minutes early so we did a little circle of pain. Dealers choice. Had to be x15 of a 4 count exercise.
Box Cutters
American Hammers
Chilcutt Peter Parkers
Lunges
Flutter Kicks
Hillbillies
Dying Cockroaches
Shoulder Taps (yay, got ’em all!)
COT –
Words of Wisdom: Check out Q1.2 – The King and Q1.3 – The Queen. These are the daily discipline of physically training the body and the daily discipline over what is put in the body.
“You can’t out King your Queen.” – Dredd
It is impossible to train or maintain your body to your expectations by only having discipline over one and not the other.
Counterama
Name-o-rama
BOM
Announcements–
Lots of VQs coming up! Don’t miss a workout or you might miss something awesome. Check out the Q schedule to see who is Qing a workout near you and sign up!
Make sure you put June 8th on your calendar! Many of us will be leaving Monterey in mid June and we’re planning some kind of big blowout event. Stay tuned!
Other events coming up are The Murph on Memorial Day, Monday May 27th at Toro Park and the Spartan Race on June 1st.
If you haven’t already, join the conversation on Slack.
Warmup: Cherry Pickers -20 IC Sun gods -10 IC- kinda Abe Vigodas – 20 IC Copperhead Squats 4count – 15 IC Capri lap
THE THANG
Quadrophilia -From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.
Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top) – From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.
Mosey to the auditorium steps
Up Steps – Alternating Workouts on each step +5 dips +10calf raises per step (i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)
Down Steps – Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)
Mosey to the football field 1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.
Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
MOLESKIN Spartan Race is coming up! Don’t forget! Several Second F events on the way! See e-mails!
Welcome “Dab”!
LEXICON: Word of the day- ALWAYS BE HEADLOCKING – A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.
Warmup: 10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD) 20 Imperial Walkers 20 Hillbillies 10 Merkins
THE THANG Always looking for new ways to challenge eachother I came up with the following workout after hearing (joke) complaints from one of my fellow PAX during the Saturday Post.
Using a deck of cards we broke up into two groups of three. One member drew a card with a workout printed on it (From the “F3 Beat Down Deck”). They then state a number they believe that they can accomplish. The other two members can then call B.S. in order and state a higher number (minimum increment of 5) OR Each member can claim a pass HOWEVER The members that pass must draw a new card from the deck and execute the new workout until the original PAX has completed their set number of workouts.
To help clarify cards: Any distance cards served as a “break” and all PAX executed a run around the soccer field after completing the next workout.
Ended with Number-O-Rama, Name-O-Rama, COT
MOLESKIN I came up with this workout without the full set of rules worked out in my head and it worked out fairly well. The competition was great and my muscles are definitely feeling it.
Beach’s Spring Wing Ding Patio Party is coming up. You can message myself or him if you need details. He also just sent out the following amplifications
“Hello Party People! Forecast for Saturday says 65 degrees, cloudy, 10% precipitation, and 11mph winds. If the forecast happens to turn bad by Saturday I will postpone to a later date. Expecting 22+ people. Parking may be challenging, you may have to walk a few blocks. I apologize in advance and will seek your forgiveness with free beer or a wise-crack at my expense. I’m open for business at 1pm or anytime after. Some ppl are asking if it is okay to bring their kids. Absolutely! I have some board games and nintendo if they need entertainment. If it starts getting chilly, I have a patio heater that looks like it got tortured by wind….because it was. Can’t wait to see y’all !!”
Also, for those that weren’t there Saturday, I took over second F coordinator I will be looking at setting up monthly thing for us all to get together and relax a little, this month will be Beach’s party though, so get there! Spartan Race is coming up! Don’t forget! The 27th is going to be a busy day alot of opportunities.
—-27April—- Love Our Central Coast https://www.loveourcentralcoast.org/ Q School in San Francisco Area (See e-mail or ask me) Also there is going to be a BBQ for anyone interested put on by some friends and I in Fort Ord area starting about 4:30 (you do not have to live in the area)
LEXICON: Word of the day- BE THE BACON – An exhoratation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.
Chubaburpee – done to the song Tubthumping: SSH and Burpees when the song says “I get knocked down, but…”
20 count
2 laps of Last Man Sprints
Stay on the track…. 15 Plank Jacks, run 1/4 of track, 15 squats, run 1/4 of track, 15 SSH, run 1/4 of track, 15 seconds wall lean. When leader catches last place go one more time around at last place pace than it’s over for all.
20 count
Bring Sally Up: Moby’s song “Bring Sally Up.” Start chest to ground, when song says Bring Sally Up you go to up Merkin position and hold, when song says Bring Sally Down you go to down Merkin position and hold.
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.
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 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.
Beach showed up at 0701 and Mr. Rogers showed up at 0704. I was nervous that I was going to have to ask Bernie Madoff if I could work out with him.
Warm Up: SSH Imperial walkers Hill billies
The Thang: 20 burpees 50 yard bear crawl 25 merkins 50 yard crawl bear 20 burpees 50 yard crab walk 25 merkins 50 yard walk crab 20 burpees
2 laps around the track to cool down.
11’s Dips and lunges (1 each leg)
Hill run half mile down hill half mile back up
11’s Curls with coupon and merkins on coupon
5 minutes of abs Flutter kicks LBC’s American hammers| Planks
Count/Name-o-rama COT “If God is with us, then who can be against us?” In honor of seeing Wayne Gretzky at the Pro-Am: “You miss 100% of the shots you don’t take.” No coffeteria due to lack of participation. (Sad Face)
