Q-uality Time

Extra Credit: 2 PAX pulled up, pushed up, and squatted through some Murph training.

QICs: Golden Pinky, Newton

PAX: Golden Pinky, Newton

GLOOM FACTOR: Calm and 62ºF

Fellowship Lap / 10 Burpees OYO
10 Cherry Pickers IC
10 Seal Claps IC
10 Overhead Claps IC
Fellowship Lap / 10 Burpees OYO
10 Windmills IC
10 Imperial Walkers IC
10 Hillbillies IC
Fellowship Lap / 10 Burpees OYO
Calf / Hammy / Quad Stretches
Fellowship Lap / 10 Burpees OYO
More Calf / Hammy / Quad Stretches
Fellowship Lap / 10 Burpees OYO

Mosey to sidewalk next to Robin’s small hill:
10 Merkins on sidewalk
20 Dips on wall
30 Mountain climbers on top of hill
20 Irkins on curb
10 WWIIs on other side of parking lot
20 Irkins on curb
30 Mountain Climbers on top of hill
20 Dips on wall
10 Merkins on sidewalk

Lazy Dora:
–Partner 1 performs 10 Merkins, Partner 2 Planks, Flapjack to 60 total Merkins
–P1 performs 20 Flutter Kicks, P2 holds feet 6″ off ground, Flapjack to 160 total Flutter Kicks
–P1 performs 30 Squats, P2 Low Squat Holds, Flapjack to 300 total Squats

Side Planks

Newton closed us out with a prayer for the PAX that couldn’t be with us in the gloom this morning and for all of the PAX to have a great weekend.


  • The official launch of our Saturday AO – Robin’s Hood – has been pushed to next Saturday, April 6. Make plans to come out, bring a friend or two, and celebrate the launch of NATX’s
  • April NATX Challenge is almost here: April Headlocks Bring Friendly New Guys
  • The NATX Murph will take place on Memorial Day (May 27)… 57 days away!
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“To the beach”

VQ: Cleveland Rocks



10 Merkins (cadence), 10 side straddle hops (cadence), 10 imperial walkers (cadence)

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.



Words of wisdom: Never buy anything with someone that you can’t cut in half.


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Fist Full of Dollars

Extra Credit: 2 PAX rucked some new roads and some old roads in Travisso and racked up 4 miles.

QICs: Slides, WikiLeaks

PAX: Globetrotter, Golden Pinky, Newton, Red Ryder

GLOOM FACTOR: Slightly Windy, 61ºF

10 Neck Circles IC
10 Reverse Neck Circles IC
10 Arm Circles (Make ’em Big) IC
10 Reverse Arm Circles (Make ’em Big) IC
10 Calf Stretches SC

Friendly F3 relay race (break into teams of 3, losers do 20 burpees):
–Partner 1 sprints 2 parking lot laps (~80 yards)
–Partner 2 holds plank while waiting for P1 to finish sprint
–Partner 3 performs sit-ups
–Rotate until all 3 partners perform the sprint
–2 sets

Fist Full of Dollars
–5 Merkins
–5 Burpees
–5 Diamond Merkins
–5 Squats
–5 Wide-Armed Merkins
–2 sets

Shuttle Bust
–Shuttle sprints every 10 yards out to 40 yards
–Finish with 5 Merkins, 5 Squats

20 Side Crunches Left & Right
40 Flutter Kicks
40 WWIIs
15s Side Planks Left & Right
20 Bent Canoes
Stretches – Hammys, Quads, Calves

Prayer of thankfulness for God’s grace and allowing us to push our bodies physically. Prayers for grace to walk worthy of the calling. Requests for mercy as we seek to be awesome husbands and fathers. Thankfulness to be with other men to push each other. Prayer for a relaxing weekend and a worshipful Sunday.


  • The official launch of our Saturday AO – Robin’s Hood – has been pushed to next Saturday, April 6. Make plans to come out, bring a friend or two, and celebrate the launch of NATX’s
  • April NATX Challenge is almost here: April Headlocks Bring Friendly New Guys
  • The NATX Murph will take place on Memorial Day (May 27)… 59 days away!
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It’s Ok to Not Be Ok

Extra Credit: 2 PAX put in 4 ruck miles and shared some quality fellowship time.

QIC: Golden Pinky

PAX: Link, Newton, Red Rider


10 Cherry Pickers IC
7-1 Motivators

PAX partnered up–size would matter today.

10 Under/Overs each – P1 crawls under P2, P2 performs a Merkin as P1 leaps over P2, P1 gets into plank and P2 begins his crawl.

Buddy Carries (1 Lap)

10 Big Boy Sit-ups / 10 Hamstring Curls

Buddy Lateral Squat Walks to light pole and back

10 Get-ups Left/Right

Buddy Carries (1 Lap)

Skipped Mary to make time for #F3MentalBattle chat.

The F3 NATX PAX spent the last ~10 minutes sitting in a circle and discussing men’s mental health, depression and suicide. YHC shared my personal battle with depression and the role F3 has played in my life. YHC really appreciated the openness and willingness the PAX had to be real with each other and have an honest discussion.


  • The official launch of our Saturday AO – Robin’s Hood – has been pushed to next Saturday, April 6. Make plans to come out, bring a friend or two, and celebrate the launch of NATX’s
  • April NATX Challenge is almost here: April Headlocks Bring Friendly New Guys
  • The NATX Murph will take place on Memorial Day (May 27)… 61 days away!
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The 30/20/10 Kingdom

Pax: Chairman, Chappie, Chatahoochee, Doubtfire, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Vanilla, Wildwing

Posted In: Milton, CHOP

QIC: Wildwing

A bit nippy 27 degrees this morning but never a problem for those familiar with Jack LaLanne’s Kingdom [(Fitness the King and nutrition the Queen)]. Our very own Jester, the Comical Ruxpin, regretted that the F3 Knights did not carry him back in triumph to the CHOP. In truth though, some were slightly winded from their Norwegian Sprints, known locally as the 30-20-10 sessions.

Warm – O – Rama

SSH – 25 IC, Cherry Pickers – 25 IC, Moroccan Night Club – 25 IC, Windmill – 20 IC.


Today’s lark was premised on the virtues of the 30 – 20 – 10 Norwegian run which moves through successive intervals of 30 seconds jogging, 20 seconds moderate running, and 10 seconds of all out sprinting. HIMs completed roughly 10 intervals which were rudely interrupted by the Jester, aka Ruxpin, who demanded the odd batch of merkins and burpees at unexpected times. After 8 or so Norwegians, the group enjoyed an Australian Oblique Session – Side Dips, Side Reach Planks, Sexy Spiders, and Butterfly Sit Ups. Then back to the Norwegian’s before ending with CHOP Wall Squats. All in all, 1.57 miles of running and endless insults from the Jester.

The Third F (with thanks to the Q Source): Every HIM runs a Royalty Race with himself.  The Race is focused on gradually but consistently improving one’s fitness level.  It is not enough to merely stay in shape. Staying in shape is what Amateurs try to do.

The inspiration for the Royalty Race comes from Jack LaLanne, who said that exercise is king and nutrition is queen—put them together and you’ve got a kingdom.

F3 added the Jester because we realized that the wrong temptation can topple even the strongest man’s fitness kingdom.  (Ruxpin as Jester?)

The goal of the King is to constantly increase the four elements of FITNESS:  Speed, Strength, Stamina, and Toughness.

Fitness is best Accelerated by running with faster runners.  Together, we sharpen each other—as iron sharpens iron.

It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.

Number – O – Rama: 12 PAX

BOM: Announcements and Prayers

With apologies for ending a few minutes early and failing to video anything other than the odd embarrassment, honored to Q! Wildwing

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Lets Go Marching

Sparky, Rabbit, Hobo, Ponch (QIC) & ’88


Q: Ponch
Pax: Hobo, Rabbit, Sparky, ‘88

Capri lap

Circle of Pain
30 Imperial Walkers IC
10 Windmills IC
10 Arm Circles
10 Overhead Claps
10 Finkle Swings

Grab coupons
Mosey to Stanford Ranch

11s with Merkins and Burpees (Distance of 1 light pole)
Rocklin Death March (coupon hill run with stops at each light pole)
Curls and triceps extensions up
Bent over rows and chest presses

20 Flutter Kicks IC
20 LBCs
Users choice

Count o rama
Name o rama


  • April 7th: Run Rocklin. It’s not too late to sign up with the F3 team.
  • April 26 & 27th. Q School at Hill Yeah in San Mateo
  • May 4th . Lincoln Pace Race. There is still time to sign up with our team.
  • Talk of putting another 2nd F Event on the calendar. Date and location TBA.
  • ’88 tossed out the idea around coming up with a criteria for a pax to earn a spike. Ideas welcome.

Naked Man Moleskin

(’88 stepping in here) The pax looked mighty good in their fresh new shirts. As the weather warms up lets also crank up the EH levels with our friends. Stay on them. Make them shut you up by showing up. Lets give this thing away! Rumor has it that Slice has 2 FNG’s lined up for next week!

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Burning Legs


Q: Leatherman

PAX: Chappie, Chairman, Ruxpin, Semi, Wildwing

Warm Up:


15 SSH – 15 Cherry Pickers – 15 Moroccan Night Clubs – 15 Mountain Climbers – 15 SSH

The Thang :

Juggernauts ( Carrying a Ruck Sack and Farmer carrying Cinder Blocks) while partner does said exercises AMRAP. Switch for partners turn.

You against You !!!

1st- Lunge across boat house parking lot and back while partner does LBC’s. SWITCH

2nd-Lunge across lot while partner does Merkins. SWITCH

3rd- 2 laps while partner does squats. SWITCH

4th- 3 laps while partner does Flutter Kicks. SWITCH

5th- 4 laps while partner does Carolina Dry Docks. SWITCH

Break for 3RD F.

Q Pulled from the Q-Source Article Shorties. Touched on how it relates to my life and the of the other HIM.

The Thang 2 .

Finished with a round of MARY or so the PAX thought.

We did Pinocchio PAX laid head to head in a circle doing flutter kicks and passing around CINDY for remainder of time (4min)

Ended with count-o-rama and COT

Yours Truly,


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Beaching Obamas

Q Sharkbait
Pax Beach & Burgundy

Warm Up
Hill Billies
Abe Begota
Copper Head Squats

The Thang

Mosey to the Plaza

Grateful Dead dancing bear
Basically a plank-o-rama with some stupidity mixed in. Do 5 Merkins. Rotate 360° in place to the left. Left arm up, right arm up, etc. Do 5 Werkins. Rotate 360° in place to the right. Left arm up, right arm up, etc. Do 5 Diamond Merkins. Now while in place, lift left arm and leg up, then quickly swap to right arm and leg up. Do this back and forth as quick as you can, making sure to get full extension. Now you look like a Dancing Bear!

5 rounds of Obama’s and Jonny Drama’s
In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…)
Jonny Drama
Stand with your toes on a stair. One hand on the handrail to the side. Drop your heels below the stair, and then do a calf raise (Technically a Negative Calf Raise). Johnny Drama wanted Calf implants because his calves were not big enough – get them bigger using this. Will smoke the PAX when multiple sets of 25+ are done in workout and folks start running funny

She Hate Me
10 Lunges (20 movements)/10 Burps (Burpees without the pushup and the standing)/10 Pushups. No rest, as many sets as you can, for as long as the QIC deems necessary.
Mosey Back to the Flag’s

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PAX: Eagle, Tattoo, Sunspot (Q)

In honor of the rest of #F3Nation and posting today and discussing mental health, an impromptu Wednesday beatdown commenced and here is what we did.


Short lap mosey

Windmill x10ic

IST x10ic


Brief discussion on mental health, male suicide rates and anxiety. Made it a point, that as we push through these exercises, think of the others in our lives that are pushing through significantly greater things that nobody even knows about. Use that strength that they find everyday to survive to push even harder through every single rep.

Introduction to the Robbie Miller WOD which is a WOD that I will be doing at my GORUCK Heavy, so guess what, the F3Lanco PAX will embrace this WOD many times before September. You’re welcome! This was the modified version due to time.

6 pull-up OYO

6 Burpee Squats

6 Mountain Climbers IC

6 ruck get-ups

Repeato 6 x’s

***The full WOD is bookended with a 3 mile ruck and a total of 12 rounds**


1 mile ruck


I was pleasantly surprised that Eagle and Tattoo posted this morning as nobody HC’d on Band so I thought this was going to be a true test of mental fortitude, because lets face it, I was tired! I’m very grateful that these guys post regularly alongside me as they encourage me regularly to be a better man. Doing the GrowRuck with Eagle was an experience you will always remember. Nothing grows a bond than sharing in 15hrs of fun of carrying heavy things and doing lots of PT. Thanks for the brotherhood fellas!

Until next time, Sunspot OUT!

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Sally Hurley


Q: Chairman

PAX: Billboard, Chappie, Chattahoochie, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Waterfall

Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP

The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.

F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;

The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.

Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers

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