Date:  11/27/18

AO: Milton, De.

QIC:  Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Windmills – 15 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Mosey approx. ½ mile to “Oh Hill No” amidst “joyful” grunts and groans of anticipation from all HIM…J…

The Thang

Lovingly dubbed  “Leftovers” as the routine refers to the completion of a previous Q that was stopped short due to time, high temperatures and humidity.

The Sheldon Cooper was completed utilizing the hill.  Each PAX Completed 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Nur up the hill and mosey down to complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Descending until reaching a set of 5 of the exercises.  Some PAX worked ahead and completed down to the round of 1 in the designated time.  When the 6 was in at the set of 5, we took a break for the F3 Message.

Mosey back ½ mile to the AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

 F3 Message – 11/27/18

Q shared a message from Crosswalk.com that spoke to being thankful and grateful for what God has provided and how we should all have a heart of thanksgiving.  The message was written by Debbie McDaniel who is a writer, pastor’s wife, mom to three amazing kids (and a lot of pets).

Excerpts from the post by Debbie McDaniel:   

“We have so much to be grateful for in this life. Each and every day. But reality is that sometimes constant life demands, struggles, and worries give more room to defeat than to a heart of thanks. Or we forget, in the midst of busyness and pressures, just to pause and give thanks, for all that God has done, and continues to do in our lives.  Sometimes it really is a sacrifice to offer praise and thanks. We may not feel like it. We’re struggling. We’re weary. Or maybe, we feel like He let us down. We think God seems distant, like he’s far away, or doesn’t really care about what’s troubling us. Painful life blows and losses might have recently sent us spiraling.  But here’s what can make a lasting difference. We have a choice, every day, to give him thanks. And with a heart of thanksgiving, we realize that no matter what we face, God doesn’t just work to change our situations and help us through our problems. He does more. He changes our hearts. His power, through hearts of gratitude and focused minds on Him, releases the grip our struggles have over us. We’re strengthened by His peace, refueled by His joy.  God’s Word is filled with many reminders of how powerful and vital a thankful heart can be in this world.”

The Power of a Grateful Heart, 7 Things It Can Do:

-“It gets our eyes off ourselves, and helps us to focus back on God”.

– “It reminds us we’re not in control, but that we serve a Mighty God who is. It keeps us in a place of humility and dependency on Him, as we recognize how much we need Him.”

– “It helps us to recognize we have so much to be thankful for, even all of the little things, which often we may forget to thank Him for…but they really are the biggest, most important things in this life. It takes our attention off of our problems and helps us instead to reflect on, to remember, the goodness of His many blessings.”

-“It reminds us that God is the Giver of all good gifts. We were never intended to be fully self-sufficient in this life. A grateful heart reminds us that ultimately God is our Provider, that all blessings and gifts are graciously given to us by His hand”.

– “A heart of gratitude leaves no room for complaining. For it is impossible to be truly thankful and filled with negativity and ungratefulness at the same time.”

– “It makes the enemy flee. The forces of darkness can’t stand to be around hearts that give thanks and honor to God. Our praise and thanksgiving will make them flee.”

– “It opens up the door for continued blessings. It invites His presence. Our spirits are refreshed and renewed in Him. God loves to give good gifts to His children. He delights in our thankfulness and pours out His Spirit and favor over those who give honor and gratitude to Him.”

“O Come, let us sing for joy to the Lord; Let us shout joyfully to the rock of our salvation. Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise! For the Lord is a great God, and a great King above all gods.”  Ps. 95:1-3

“Enter his gates with thanksgiving, and his courts with praise! Give thanks to him; bless his name! For the Lord is good; his steadfast love endures forever, and his faithfulness to all generations.” Ps. 100:4-5

“Give thanks to the Lord for he is good, his love endures forever.” Ps. 118:29

Respectfully Submitted,




TClap |

The Semi “colon”

Warm up
20 Seal jacks
15 Cherry picker
20 SSH
15 Windmill
10 Imperial walker

The Semi “colon”

Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.

Wall sit – 10 count
Bttw merkin

10 count from each HIM for 2 rounds, total of 8 bttw merkins

Mosey to firehouse

Plank – 10 count

10 count from each HIM for 2 rounds, total of 8 merkins

Mosey to school parking lot

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, and LT. Dangers (Thanks Chattahoochee) back and forth across width of parking lot.

Mosey to old napa store

5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.

Wosey to 1 block from AO, then jailbreak the rest of way in.

toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds

Finish with AYG high and low plank switched at Q’s call.


Number Rama

Name Rama


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Burpsgiving Beatdown

4 HIM beat the fartsack on this beautiful brisk 30 degree morning to burn of some calories  so they can prepare to partake  in a big meal with family and friends later today.


15 SSH, 15 Seal Jack’s, 15 Cherry Pickers, 15 Windmills, 15 big arm circles forward, 15 Backwards

The Thang-

The Burpee mile- Mosey to HOB  15 Burpees, Mosey to the old Norma’s for 15 more Burpees, Mosey up to top of the Hill you got it 15 more Burpees,  Mosey to Milton elementary  for 15 more burpees where we to a very short break for a 3rd of to touch on the 1st Thanksgiving. Then had to workout the Abs a little before heading back to the AO.

30 flutter kicks IC

30 American Hammers

30 LBCs

Mosey back to the AO into a stiff headwind going back up Mulberry street. Upon arrival at the AO with 5 minutes left the number 48 did not sit well with me so we hit another 12 burpees  for a total of 60 burpees and somewhere in the neighborhood of a 2 mile mosey plus abs

Finished up with Number-rama, Name-o-rama and COT

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HOB walk and crawl

7 HIM posted on thos fine morning for a pre-thankgiving beatdown

Warmup – 25 ssh, 20 sealjacks, 15 cherrypickers,15 windmills,15 MNC

The Thang- Mosey to HOB access road

1st light pole 25 monkey jumpers, lt xan to 2nd pole for 20 squats toy soldier to 3rd pole for 15 Bobby Hurley’s, butt kickers  to 4th pole for just  10 burpees 

Mosey around parking lot and picked a nice spot for ascending curb crawls bear crawl to opposite curb 1 derkin, bear crawl back for 2 derkins rinse and repeat until 10 deakins, a short break for a little message on leadership  from former navy seal commander Leif Babin followed by 25 flutter kicks  IC and a super toy soldier set 40 LBC, 30 E2K, 20 big boys. 

Mosey on back to the AO it pays to be up front the first 4 HIM stopped at back lot on mulberry and picked up Chappie s sandbags and returned to his shed with the other coupons finished up with Count-0-rama, Name-0-rama and COT

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Cali Mini Convergence

Q: Priorities

Pax: Droid, ’88, Subprime, Frogger (FNG), You Betcha, Sharkbait, Flea, Bru Ha Ha, Croc, Turnimus, Gremlin, Slow Pitch (FNG), Stitch, Snag, Rabbit, Captain, Ponch, Jagger, Priorities

The 3rd weekend of the F3 Rocklin AO was epic!  There were RVs, smoke, coupons, lots of flags and 19 pax shredding the Rocklin HS campus! It’s always easiest to Q when you got motivated pax like this.  F3 Monterey brought up 7 pax to lead the beatdown and were joined by 3 more in another rodeo clown RV from F3 SF Peninsula.  So great to see the brothers of F3 California all joining forces to give this thing away.  The home pax of Rocklin brought in two more FNGs and you can feel the energy of something big happening just outside of Sacramento!  They said it’d never work in California…

The Thang:

Started with a lengthy disclaimer as YHC wanted to be sure everyone understood the risks of following a non professional into doing some likely stupid things around the AO while some seriously bad air quality was going on.  Till the smoke clears, be careful brothers.

Next was a little mosey down to the tennis courts to paint the lines.  Only covered 3 of the 4 courts as 4 future pax/sad clowns watched in awe and lazily slapped a little yellow ball back and forth as 19 beasts stormed around their pen.  Don’t just stand there scared, we’ll see you next week!

Back to the flags for some more warm up:

  • 10 Burpees OYO
  • 9 Flutter Kicks IC
  • 8 Merkins IC
  • 7 Copperhead Squats IC
  • 6 Side Straddle Hops IC
  • 5 Burpees OYO
  • 4 Flutter Kicks IC
  • 3 Merkins IC
  • 2 Copperhead Squats IC
  • 10 Burpees OYO

Lessons from OBT, sometimes you’re expecting 1 side straddle hop and life throws you 10 burpees.  Be ready.

Off to the football field track for some catch me if you can. 2 jugs were carried out front.  5 burpees for when the jugs got caught.  About 2 laps?

Dora 1-2-3: Partner up, 100 merkins, 200 squats, 300 LBCs while your partner ran across the field, up the bleachers and back.  1st group to finish commenced doing burpees. When the 2nd was done, all finishers did merkins. 3rd, side straddle hops, 4th and after, plank for the 6.

Next, we found our way over to the amphitheater steps for some dips/calf raises. 1:5 ratio as you went up the steps. 6 steps.

Time was running low with lots still on YHCs mental weinke so a fast mosey back to the soccer field for Wham-O bear crawls.  This event is simple.  All pax chase after a frisbee until it hits the ground, then bear crawl until it is picked up.  1st pax to the frisbee throws it again.  Repeat.

Just enough time for a 6MOM ring of fire featuring 5 flutter kicks in cadence, 1 pax at a time while the rest hold 6 inches.

Great work Rocklin! Awesome AO with lots of possibilities. YHC will be back!


“Leaders are made, they are not born.  They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile.” -Vince Lombardi

We put in the hard effort this morning.  Keep achieving that goal, Rocklin, and keep giving it away!


T Claps and TAPS for FNG Frogger who is off to Navy basic training in a couple of weeks and has been selected for BUD/S!  Crush it this next year and come back and show us what a real beat down is!

The pax of Monterey continued the morning with a hefty portion of bacon and eggs in the RV and proceeded to shred the course at Topgolf!  Standby, Hangar 1, the RV will be headed your way when the San Jose Topgolf opens!

Great job, Rocklin, keep up the hard effort and come down and see us in Monterey!

Priorities out

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‘slower-lower’ body beatdown

11/17/18 Georgetown DE Nugget on Q.

warm up

20 ssh. 15 windmill. 15 cherry pickers. 20 clockwise plank. lap around circle with high knees, butt kicks, left shuffle, right shuffle, cupid shuffle (just kidding to make sure you’re paying attention!)


Werkin (wide merkin) 50, American Hammer 100 single count, Step ups LONG 150, Hip thrust 200… awkward but funny.


pax side by side in plank by stair case, first pax does 1 merkin then runs up and down stairs to back of line. next pax does 2 merkins and so on to 12.

mosey to middle school for 3rd F. Jeremiah 33:3 “call to Me and I will answer you and tell you great and unsearchable things you do not know.” had good discussion about how we hear God.

red barchetta.

run 100 yards do 100 ssh nur to start. run 75 yards do 75 mt climbers nur to start. run 50 yards do 50 lbcs nur to start. run 25 yards do 25 merkins nur to start.

mosey to circle. AYG tricep extension push up until we were saved  by the bell. 

ended in COT. thanks for posting HIM!

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Core Shredder

1 PAX braved the first cold day (feels like 23 degrees, so not really cold) and worked the core muscles to keep working on that beach bod. 

PAX: Sunspot (Q)


Windmill x10ic

Arm Circles x10ic/forward/backward

SSH x25ic


All done with a ruck…

3ct sit-up x10

Plank w/ ruck on x30 sec

Freddy mercury (ruck held up) x15ic

Leg lever (ruck held up) x20

Z-press x20ic

Mountain Climbers (ruck on) x10ic

Ruck get-up x15

Z-press x10ic

WW2 (ruck on chest) x20

WW2 (ruck on chest) x30

WW2 (ruck on chest) x10

Mountain Climbers (ruck on) x20ic

Freddy Mercury (ruck on) x5ic

Mountain climber (ruck on) x15ic

Flutter kicks (ruck held up) x50

Leg Levers (ruck held up) x10

LBC (ruck on chest) x20ic

Flutter kicks (ruck held up) x20

Leg levers (ruck held up) x15

Mag Tar Jai (ruck on) x10

WW2 (ruck on chest) x40

8 ct Body Builder (ruck on) x10


Solid work on the core this morning. My lower abs will be feeling that later. No matter the weather, post and be better because of it! 

Until next time, Sunspot OUT!

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Wet. Naked. Cornhole. It’s Not What You Think

Date: 11/13/18

QIC:  Chappie

Rain or Shine, Hot or Cold. Old glory posted, how about you?

The rain or shine, hot or cold F3 principle was proved today by 4 HIM. Yep, only 4! What was it that kept PAX away? Was it the Fartsack? (No doubt, that cozy warm siren always beckons toward the craggy shoreline of more sleep. The undisciplined are her perpetual prey. Get out your Taylor Swift CD and Shake It Off!) Was it deer taunting hunters? (Uh, huh! Kill buck, wipe the blood stripes on your cheeks like the blood-thirsty warriors you are, and we’ll see you soon. And, oh yeah, don’t forget to bring some penance jerky.) Was it that age-old excuse, “I’m having a baby? (We’ve heard that one a lot around here lately! Seriously though, congrats to Vanilla and his M for bringing baby #2 into the world. Olive is a beauty!) Was it the forecast of rain? (Remember men, a principle proven is a principle [genuinely] held.) Or, was it the heads-up YHC gave the night before that his 3rd F would be a message about getting naked? (Ah, yes, that’s probably what panicked some PAX into the inky shadows of fartsackville.) Well, whatever it was–perhaps the perfect storm of all of the above–we still had 4 men post in the cool rain. This was by definition a small workout group of men, becoming more invigorated leaders. So, the mission was carried out and one of our F3 principles was solidified. Here’s how it all went down:


Warm-Up VQ well-executed by Semi! No problem amigo with the IC either–your cadence fears were unfounded! Great job, looking forward to what you bring to your full VQ.


  • SSH – 20 IC
  • Windmill – 20 IC
  • Cherry Pickers – 20 IC

The Thang:

Indian Run (long way around the block) while passing a cornhole bag to the PAX coming from the tail. PAX were to find increasingly creative ways to pass off the cornhole bag. If it was dropped, all the PAX hit the ground for 5 Burpees — WE DID ALOT OF BURPEES! (recollection says about 60+!)

Back at the AO…

F3 Cornhole: Not PAX against PAX, but all PAX against the boards and the elements of wind and rain. (Thankful we didn’t pair up, because pity the team who ended up with you know who….  You had to be there. :-0 )

1 PAX tossed the cornhole bag, while all other PAX did called-for exercise and we just kept rotating

  • Bag on board ends exercise
  • Next throwing PAX picks new exercise, executed until cornhole bag lands on board
  • Bag in the hole = 10 count

We did several rounds of this fun workout game which included at least these exercises: Merkins(2x), Squats(2x), Shoulder Taps, Freddie Mercury’s, Dollys, LBC’s, etc.

On a side note…CHAIRMAN, would you plea, he, he, he, hease hit the board!! Oops! Did I say that out loud?

We took a breather in the middle for the following 3rd F Message:  “You don’t need motivation, YOU NEED DISCIPLINE” is a phrase we’ve all seen memed in F3 circles recently. I’ve even sent it out and I think Vanilla has posted it on our F3FirstState Instagram. We tend to send out messages over GroupMe to MOTIVATE each other to post, but in reality it all comes down to DISCIPLINE. Because of that, over recent weeks you might have noticed I’ve laid off of the motivational messages to try to get men to post. I did that on purpose…until last night when I hit hard with a bunch of motivational stuff. The implication is in the following message on DISCIPLINE:

  • MIKE SINGLETARY  – watching game films to prepare, would often watch a single play 50-60 times. He knew every tendency of opposing players. His legendary success was the result of his remarkable DISCIPLINED life.
  • EARNEST HEMINGWAY – was characterized by obsessive literary discipline, spending hours polishing single sentences, searching for right words. His discipline transformed the way Americans, and people throughout the English-speaking world, expressed themselves in literature.
  • LEONARDO DA VINCI – was so disciplined that on one occasion he drew a thousand hands.
  • WINSTON CHURCHILL – famous for being THE quintessential impromptu speech-giver, was more disciplined than most know. Churchill wrote out and practiced EVERY speech, choreographing even the pauses and fumblings for the right phrase. He practiced endlessly in front of mirrors. F.E. Smith said, “Churchill spent the best years of his life writing impromptu speeches.” He was a natural! …a natural at being a DISCIPLINED hard-working man!

And the list goes on!


DISCIPLINE is exactly what Paul was talking about when he said to young Timothy “TRAIN YOURSELF TO BE GODLY.” (1 Tim. 4:7)

The word “train” is the Greek word “gumnos,” which means naked. From this we get our English word gymnasium. In traditional Greek athletic contests (from which the Olympics came), the participants competed without clothing.”

This was not some perverted practice; it was actually the outcome of DISCIPLINE. They competed naked, “so as not to be encumbered” by clothing. “Train” originally meant to “exercise/compete naked,” and Paul was calling for the same DISCIPLINE spiritually that one would exercise physically to compete at the highest possible level. He was calling for spiritual sweat; not legalism, but God-centered DISCIPLINE! “Just as athletes discarded everything and competed “gumnos” (free from everything that could possibly hinder them) we must DISCIPLINE ourselves to get rid of every encumbrance, every association, every habit, and every tendency which impedes godliness.” To excel “we must strip ourselves to a lean, spiritual nakedness.”

(Thoughts adapted from: Disciplines of a Godly Man, pp. 13-14)

HIM we “don’t need motivation, WE NEED DISCIPLINE.” 

Ended with our finishing rounds of cornhole.



  • Upcoming 2ndF – 2nd Annual F3 Christmas Gathering, hosted by Ruxpin and his M, Friday, Dec. 14th @ 6 pm. Watch GroupMe, word will be going out on other details.
  • Chickens for Haiti 5k/walk: Thanksgiving Day in Greenwood. See Waterfall for details (Waterfall, see YHC for 1 registrants cash — you gotta post if you’re gonna collect the dough bro.)


  • Praise for healthy delivery of Stretch & his M’s baby last Friday.
  • Prayers for Vanilla & M (Megan) as they’re anticipating their new arrival (she is here! Olive arrived prior to this writing).
  • Semi, continued search for a new job.


That’s it. Honored to Q it up again, even if it was only us 4 and no more. Shout out to Blacklung, a PAX in York, SC who posted about a cornhole workout, YHC merely borrowed and modified.

It was windy and wet but it was fun. A good beatdown too. Nugget, I took a page from your playbook, but you missed it all brother.

With that, get naked… i.e. STAY DISCIPLINED! YHC is not trying to motivate you or anything. Aye!

~Chappie, out!

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1 Mighty Warrior

It’s not easy to do the harder thing and get-up even when you know no other PAX are joining you in the gloom, but that’s what you have to do in order to become a better version of yourself. I want to be stronger, better, faster each and every day. I wish I could WO everyday, but life and work doesn’t always allow for that, but when the opportunities are there, #GiveItYourAll. 

PAX: Sunspot (Q)


SSH x25ic

Arm Circles x10ic

Windmills x10ic


Ruck up…

Freddie Mercury w/ ruck held up x20ic

Merkin pull/drag x15

8ct Body Builder x5

Ruck Curls x15ic

Lunge x10/leg

Ruck Curls x20ic

Z-press x15ic

Ruck OH Press x10ic

Ruck Squats x30ic

Plank 30 seconds

Merkin pull/drag x10

Z-press x20ic

Ruck get-up x5

Leg lever w/ ruck held up x20

Merkins x20ic

Ruck get-up x15

Ruck OH press x20ic

8ct Body builder x15

Ruck OH Squats x5ic

Pike Merkins x10ic

Ruck Squats x40ic

Merkins x10ic

Freddy Mercury x20ic

Ruck get-up x10


Whew, what a WO! This was brought to you by AllDayRuckOff #SoulCrusher WO generator. How the generator works it does NOT have them in cadence, so to make it suck even more, I added the IC to it. Nothing like 40ic squats to get those legs burning. You can do this at home without a ruck and it will still be a significant challenge. The PAX missed out but there is always next time to #GetSome

Until next time, Sunspot OUT!

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Big FNG Weekend in Rocklin


QIC: ’88 (YHC)

Pax: Ponch, Snag, Rabbit, Nomad (FNG), OG (FNG), Nighthawk (FNG), Stitch (FNG), Captain (FNG), 

Coffeteria post: Slice

The Thang: 

Strider- Length of soccer field

Dynamic Warm Up

IC 7 Fwd Arm Circles 

IC 7 Rev Arm Circles


20 Imperial Walkers 

Strider- Length of soccer field

Mosey to soccer baseline

Bear craw to 18

10 Burpees

10 Mountain climbers

Broad jump to midline

10 Burpees

10 Mountain Climbers

Crawl Bear to 18 

10 Burpees

10 Mountain Climbers

Broad jump to Soccer Baseline

10 Burpees

10 Mountain Climbers

Mosey to stairs near FB field. 

25 SSH I.C. 

Partner up 

P1: Russian Twists

P2: Run stairs then down ramp 3x switch 

SETS 3x…2x…1x

Mosey to wall near pool:

First person Sprints to mid soccer field and back

Second person holds plank

Rest of pax wall sits

Mosey to tennis court bleachers:

Ladder exercises: 

Triceps dips: 50 40 30 20 10

Derkins: sets of 10



Naked Moleskin

This week brought an avalanche of FNGs. Rabbit EHd his Dad (OG), Ponch EH’d Nighthawk from chruch, Nomad found us on the web in a way he doesn’t recall. YHC pulled in Stitch and FNG Mike to be named next week as he had to leave early, and Captain and YHC know each other from college. Finally feeling like fall weather temps began the morning at 39 degrees. Most pax came prepared with gloves this week. Slice was unable to post due to an emergency vet visit for his furry four legged family friend. He did make an appearance at coffeeteria. Conversation continued around possible EH opportunities. The pax are looking forward to hosting some DR pax next Saturday from F3 Monterey and F3 SF Peninsula. They are firing up the RVs and YHC knows they Monterey guys are pumped for Top Golf after they  Q a beat down.  

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