13 strong đź’Ştoday at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.
Disclaimer Given
Warm Up:
Michael Phelps Grady Corn T Pots Heel Raises Modified SSH Modified Squats
The Thang
Line up side line. Everyone gets jelly bean. Eat 1 JB and do 15 burpees here, at both hash lines, and at side line Eat 2 JB and do 10
* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.
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
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.
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.
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.
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 #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.
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”
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.
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
THE THANG Today’s workout was inspired by a workout created By Jen Eddins at https://www.peanutbutterrunner.com/ The run was together, but each workout was an individual effort, rest in Al Gore upon completion
10 minute run around the neighborhood 50 Copperhead squats 40 Freddie Mercuries 30 Curtsy Lunges 20 Merkins 10 Jump-Lunge-Burpees 8 minute run around the neighborhood 40 Copperhead squats 30 Freddie Mercuries 20 Curtsy Lunges 10 Merkins 5 Jump-Lunge-Burpees 6 minute run around the field
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!
LEXICON: Word of the day- CARRIER PIGEON – Delivering a Weinke to a Workout without Posting for it. (NOTE: Didn’t happen, just like the name!)
