Ranger Training

3 PAX chose the harder thing and posted alongside to get better. Here is what went down…

PAX: Baymax, Eagle, Sunspot (Q)


Mosey / Windmill x10ic / Arm Circles x10ic each direction


Pull-ups 1 up to 6. Did 1 pull-up, rest 10 seconds, 2 pull-ups, rest 10 sec, making way up to 6 pull-ups

Sprint around parking lot

Repeato above for 3 rounds

Merkins x40 / Situps x40

Merkins x30 / Situps x30

Merkins x20 / Situps x20

Merkins x10 / Situps x10


Stretching w/ some yoga mixed in


It is always great having PAX post during the week to get the extra downpainment in! Baymax is a silent beast as he crushed the pull-ups today! Eagle continues to impress with all the various workouts he is going through to get better each and everyday! Thanks for following my lead today fellas and hope you got a solid WO in.

Until next time, Sunspot OUT!

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Diamond Farmer

Q: Hogs Breath


Side Straddle Hops -25 IC
Mountain Man Poopers -10 IC
20 Hill Billies – 20 IC
10 Alligator Merkins’ – 10 OYO


“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, COTCoffeeteria

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Body Temp Rising


QIC: Leatherman

PAX: Summit, Semi, Doubtfire, Ruxpin, Fireplex

Words of Wisdom from SEMI before we got started.


Warm Up:

15 SSH


15 SSH


15 SSH


15 SSH


15 SSH

First things first welcome back Doubtfire !!!!

The Thang:

Mosey to old Napa Building

-Round 1 –

25 Squats – Prison Break – 5 Merkins

20 Squats – Prison Break – 10 Merkins

15 Squats – Prison Break – 15 Merkins

10 Squats – Prison Break – 20 Merkins

5 Squats – Prison Break – 25 Merkins

-Round 2 –

5 Burpees -Lunge R/L down building- 5 BB

5 Burpess – Lunge R/L – 10 BB

5 Burpess- NUR – 15 BB

5 Burpees – Mosey- 20 BB

Break for Message or lack of lol.

You can’t win in life if you’re losing in your min. Change your thoughts and it’ll change your life. – Tony Gaskins

Get back to it !!!!

-Round 3-

Partner up

P1 Wall sits- P2 10 Merkins Switch

P1 Wall sits – P2 10 BB Switch

P1 Wall Sits – P2 5 Burpees Switch

P1 Wallsits – P2 10 Squats Swicth

Mosey back to Circle and due to time we took a detour back for extra mosey

Back at the Circle

15 Derkins on the bench lap around circle

15 Erkins on the bench lap around circle

15 Dips on bench lap around circle

15 Merkins lap around circle.

ended with 7 min MARY.

Count -O – Rama , Name- O – Rama and COT

Your Q Leatherman

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Gray Shorts Day

(Quick note from ’88…I couldn’t post this week and I notice it was unofficial gray shorts day.)

Backblast: 4/27/2019
AO: Thunderdome

Q: Rabbit

Pax: Ponch, Hobo, Captain, Wonka, FNG Fizz Stick, FNG Cabernet


Burpee Mile – 12 Burpees every 1/4 mile

Field of dreams

  – Squats AMRAP

  – Merkins AMRAP


  – 15 Burpees

Railroad ties

Mosey to amphitheatre

Bruce Lee’s – 20 reps, 2 sets

  – hammers

  – leg raises

  – LBCs

  – heel touch

  – crunchy frog

  – 100s

5-10-15 dips and box jumps

Crazy indian

Three amigos race




Off the Books Workout with Beaker from F3 St. Louis is Wednesday 0530-0615 at Buljan Park 150 Hallissy Dr. Roseville, Ca.

  • May 4- The workout is being held at the Sun City Lincoln Hills Golf Club Parking Lot prior to the Lincoln Pace Race. Its not to late to sign up. Be sure to sign up under out team “F3 Fitness”
  • May 11– F3 Dads. 0830-0900ish. Have your M bring your younger 2.0s for a fun taste of what we do Saturday mornings after our normal beat down. Boys and girls welcome.
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Unleash the Hills of Hell

Q: Flea


Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC
Capri lap


-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, COTCoffeeteria

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-
A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

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Birthday Bash for the M

PAX: Eagle, Hershey Kiss, Tattoo, Baymax, Squared, Garden State, Inspector, Brinkley, Sunspot (Q)

9 PAX came out to celebrate a birthday, however only a few people knew whose birthday we were celebrating which was my #M. With that, the exercise count had a medium level number of reps. You will figure out the number…


Mosey to basketball court

Cotton pickers x20ic

Around the court: Toy Soldiers on the long side/ bearcrawl short side all the way around the court


Four corners:

Pax hold plank in one corner while 2 PAX head to corner and do the following:

35 SSH call out Happy Birthday then next set of 2 PAX head out

35 Squats on next corner

35 Lunges/leg on the next corner

Sprint back to start and plank it out till the PAX finish

Motivator x35: the PAX got a little reprieve as we only did 35 but thought we were going all the way down to 1. You are welcome!

Long mosey over to Silo for some block work:

Toe Taps x35ic

Al Gore Twist x35ic

Lunge Thrusters x35/leg

Curls x35

Skull Crushers x10

Indian Run half park to benches

35 Step-ups

35 Dips

35 burpees


Fire Hydrants x15ic/leg

Rosaritas x10ic

Tick Tock’s

Warrior Yoga Pose

Runners stretch / Pigeon stretch


It’s always great having PAX #DR come and join us at the AO. Love that Brinkley made the trip over to see and take time away while on vacation. Shows the power of F3 that PAX will post whenever possible! It was great to celebrate my #M 35th birthday with you guys. When your legs are sore later, you can thank her for that as the Q was brought to you by her. Always great having such a strong group of MEN posting each week to get better!

Until next time, Sunspot OUT!

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Burpee Mile +

Q Sharkbait

Pax Priorities, Burgundy, Ponch, Cleveland Rocks, Flea and Great Clips

Warm Up


Copperhead Squats

Imperial Walkers

Hill Billies

Sun Gods

Abe Begotas

The Thang

Burpee Mile

First Stop Wharf Marker

Second Stop Plaza then some work

Alternate 3 rounds of 4 count In Cadence

Dips and Derkins

Lunge Walk across Plaza

20 Plank Jacks

20 Box Jumps onto Ledge

Bear Crawl Back Across Plaza

Finish Burpee Mile same midpoint stop

6 Minutes of Mary

Gas Pumps 20

Flea’s round?

LBC’s 101

Team Leg Raises 20


Words of Wisdom

I am currently riding a high point and I am very grateful and aware this to shall pass.

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On the run

QIC : semi
Warm up

25 Seal jacks. I/c
20 Cherry picker. I/c
Capri lap
25 Seal wave. I/c
20 Windmill I/c
Capri lap
25 Ssh. I/c


Mosey to alley by bank

10 chicken peckers i/c

10 derkins i/c

Mosey to grassy hill along water south of bridge

Crawl bear down hill,
5 burpees
Bear crawl up hill,
5 burpees

X 2

Mosey to parking lot by bridge

Danger lt. Half way across lot, jailbreak back to start.
Nur full length of lot mosey back to start
Side shuffle across lot, 25 lbcs, side shuffle back to start

Mosey back to AO

3rd F

From True Competitor, #50, Don’t believe everything you believe. Train your brain.

10 HIM showed – semi, Chairman, Chattahoochee, Ruxpin, leatherman, summit, Wildwing, hideous, FNG (rocky), FNG (megabit)

Number Rama

Name Rama


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Mary no mercy!

9 PAX posted this morning for too much Mary! Waterfall on Q.

The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)

The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here:
https://darebee.com/ab-exercises.html We got through the “side jack knives” before we ran out of time.

The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.

Countarama, Namarama, COT

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Monday Morning BLISs

Q: Flea


20 Morrocan Nightclubs IC
20 Copperhead Squats IC
20 Abe Vigodas IC
Capri Lap IC

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

Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

Love Our Central Coast (3rd F)

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.

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