20190803
Q: Hogs Breath
Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
DISCLAIMER: Given
Warmup:
Mosey around 1 lap
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Matt Bondii – 10 IC
THE THANG
-Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
-Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.
-Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.
-Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
30 second break.
Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.
Following this the Q modified the original plan and began F3 Aerobics
-“Get Low” where every time the words “get low” are said a squat was performed
-“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
-“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers
Finished out with three minutes of Mary:
Flutter kicks – 25 IC
Leg Raises – 10 IC
Gas Pumps -10 IC
Words of Wisdom
527th Anniversary of Christopher Columbus departing Portugal
“You can never cross the ocean unless you have courage to lose sight of the shore”
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
15 pax made it out to Carmel High today including 3 FNGs.
Warm up:
Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…
The thang:
Hand stand nuggets to the wall until you can’t take it any more than more wall lean.
Run to steps, Side walk plank to other side, then crab walk back.
Follow me…. circle up.
IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.
Repeat for Plank Jacks
Repeat for Merkins
Repeat for American Hammers
Recover
Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.
Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.
Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.
Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)
Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.
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.
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.
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.
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.
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.
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)
