Warmup:
Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC
20 Hill Billies – 20 IC
10 Alligator Merkins’ – 10 OYO
THE
THANG
“Diamond Farmer”
Modified 7
of Diamonds
-From EXICON: “Performed on a large diamond (i.e. a square); For the first
round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey
(or sprint) in between corners. Each round, increase by 7 reps with a different
exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter
kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.”
Simultaneously, pax took alternating turns at farmers walks, carrying 2 x’s 20KG kettlebells, to the corners of the soccer field. Pax would then trade out at the next corner and jump back into the round.
Followed up with core finisher:
LBC – 10 IC
American
Hammers – 10 IC
10 Plank
Jacks – 10 IC
Wrapped up
with announcements and Words of Wisdom.
Verse for
the Day Matthew 5:41 “If anyone forces you to go one mile, go with them two
miles.”
Ended
with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
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: 20 Morrocan Nightclubs IC 20 Copperhead Squats IC 20 Abe Vigodas IC Capri Lap IC
THE THANG PAX were given the option to count up or count down, up was selected. Excercise consisted of a modified Four Corner/BLIMPS
The workout started at the far end of the field as described. Start at first corner, do 10 Burpees. Run to 2nd, do 10 Lunges (each leg). Run to 3rd, 10 Imperial Walkers. Run to 4th corner, 10 Squats. 10 reps were added each lap 10/20/30.
For 10 and 20 movement was Bear Crawls across short side and Karaokes over Long
For 30 movement was Karaoke across Short Side and jog across long
After the 3rd Lap, 6 minutes left so we transitioned to 6 MoM Ring of Fire w/ 10 4 count Mountain Climbers 25 4-count American Hammers IC 20 4-count Scissor Kicks IC 20 Hillbillies IC
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria at Priorities’ House
MOLESKIN Spartan Race is coming up! Don’t forget! The 27th is going to be a busy day alot of opportunities.
Q School in San Francisco Area (See e-mail or ask me) (1st F) Sign-up here! https://forms.gle/y7JK2Hyhg9Vi2nV87
Also there is going to be a BBQ (2nd F) 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- AMATEUR – A man ruled by emotional reaction rather proactive Preparedness.
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.
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 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.
