Burpee Mile +

Q Sharkbait

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

Warm Up

SSH

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

COT

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
4/24/19
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

THE THANG

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

COT

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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

20190422
Q: Flea

DISCLAIMER: Given

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.

——————————–—-27April————————– 
Love Our Central Coast (3rd F)
https://www.loveourcentralcoast.org/

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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The Robert Mueller Report

APRIL 18, 2019

PAX: Chappie, Fireplex, Chattahoochee, Ying Ying, Summit, Chairman, Ruxpin, Waterfall, Semi, Toy Soldier, Wildwing

POSTED IN: CHOP, Milton

WARMUP (IC x 20):  Jumping Jacks, Morrocan Nightclub, Cherry Pickers, Windmill

THE THANG:  Based upon irrefutable press reports, the PAX received an early summary of the investigation:

1.  “The Wall”:  Lt. Dan carries cinder blocks from point to point.  And back.  Mosie one block.  20 jumping jacks.

2.  Russian Meeting – Junior’s Report:  one block interval run with 20 jumping jacks. Mosie to parking lot.  2x

3.  Clinton Russian Reset:  Bear crawl 20 yards, 10 jumping knee touches at “Reset” 6x

4.  Pelosi Virtual Wall:  Al Gore’s with partner doing 20 American Hammerjacks.  3x

5.  Clinton Reset repeated

6.  Mosie to corner for F3 summary of “3 blank page” method for resolving conflicts with others – one page with their positive attributes, one page with negative attributes, one page with action steps such as ignore, contront, accept, or fire.

7.  Russian Meeting – Jared’s Report: two block interval run using “30-20-10 ” methodology

8.  Unbuild Wall – Lt Dan cinder block removal at CHOP

Count-o-Rama and Name-o-Rama

COT

Wildwing on Q (with thanks to Cpt Mueller, recipient of Bronze Star and Purple Heart).

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Rain & Wind… just another day at the AEGIS

QIC- Summit 

7 High Impact Men didn’t let the wind and pouring rain stop them from starting the day strong!   

And as always with this Squad- some high quality chatter helped distract from the conditions!!

Warmup – IC 

Windmills – 15

Moroccan NC- 15

Mosey Lap around circle 

SSH- 15 

Cherry Picker – 15 

Mosey lap around circle 

Mountain climbers- 15

Imperial walker – 15 

The Thang-

Mosey to large parking lot by church. 

For……. 10 cones!   10 cones set up across parking lot, spaced at every other parking spot.

Burpee broad jump to cone 1 

11 Merkin 

Nur back 

Inch worm to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Nur to cone 10 

20 merkins 

Nur back 

Mosey to cone 9 

9 merkins

Mosey back 

Karaoke  to cone 8 

8 merkins 

Karaoke back 

Side shuffle to cone 7 

7 merkins 

Side shuffle back 

Lt dan  to cone 6 

6 merkins 

Lt dan back 

High knees to cone 5 

5 merkins 

High knees back 

Nur to cone 4 

4 merkins 

Nur back 

Sprint to cone 3 

3 merkins 

Sprint back 

Burpee broad jump to cone 2 

2 merkins 

Burpee broad jump back 

Inch worm to cone 1 

1 merkin

Inch worm back 

3rd F message-  https://www.google.com/amp/s/www.crosswalk.com/faith/men/love-s-bottom-line.html%3famp=1

Before leaving the lot , we got a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back 

At cone 5 switched to The American Hammer / Mosey combo 

Finishing of at cone 1 with 5 American Hammers 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 

COT 

Have a Blessed Easter! Remember , it’s not about the bunny….

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Absolutely No B.S.

20190415
Q: Flea

DISCLAIMER: Given

Warmup: 
10 arm circles to the sides (FWD, BWD), overhead (FWD, BWD)
20 Imperial Walkers
20 Hillbillies
10 Merkins

THE THANG
Always looking for new ways to challenge eachother I came up with the following workout after hearing (joke) complaints from one of my fellow PAX during the Saturday Post.

Using a deck of cards we broke up into two groups of three.
One member drew a card with a workout printed on it (From the “F3 Beat Down Deck”).
They then state a number they believe that they can accomplish.
The other two members can then call B.S. in order and state a higher number (minimum increment of 5)
OR
Each member can claim a pass
HOWEVER
The members that pass must draw a new card from the deck and execute the new workout until the original PAX has completed their set number of workouts.

To help clarify cards: Any distance cards served as a “break” and all PAX executed a run around the soccer field after completing the next workout.

Ended with Number-O-Rama, Name-O-Rama, COT

MOLESKIN
I came up with this workout without the full set of rules worked out in my head and it worked out fairly well. The competition was great and my muscles are definitely feeling it.

Beach’s Spring Wing Ding Patio Party is coming up. You can message myself or him if you need details.
He also just sent out the following amplifications

“Hello Party People! Forecast for Saturday says 65 degrees, cloudy, 10% precipitation, and 11mph winds. If the forecast happens to turn bad by Saturday I will postpone to a later date. Expecting 22+ people. Parking may be challenging, you may have to walk a few blocks. I apologize in advance and will seek your forgiveness with free beer or a wise-crack at my expense. I’m open for business at 1pm or anytime after. Some ppl are asking if it is okay to bring their kids. Absolutely! I have some board games and nintendo if they need entertainment. If it starts getting chilly, I have a patio heater that looks like it got tortured by wind….because it was. Can’t wait to see y’all !!”


Also, for those that weren’t there Saturday, I took over second F coordinator I will be looking at setting up monthly thing for us all to get together and relax a little, this month will be Beach’s party though, so get there!  
Spartan Race is coming up! Don’t forget!
The 27th is going to be a busy day alot of opportunities.

—-27April—-
Love Our Central Coast
https://www.loveourcentralcoast.org/
Q School in San Francisco Area (See e-mail or ask me)
Also there is going to be a BBQ 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-
BE THE BACON –
An exhoratation to another Pax (or to oneself) to improve attitude, to not take things seriously that don’t warrant being taken seriously, and in general to approach life in a positive way. It is the belief of The Nation that no one hates Bacon. No one is sad to see Bacon. Even vegetarians and vegans probably like the smell of bacon, and would likely eat tofu bacon (if there is such a thing). Basically, it means to make yourself and your personality as agreeable and as widely loved as Bacon.

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Lt. Danger Bridge

4/4/2019

QIC : semi

10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F.
Warm up

22 Seal jacks. I/c
19 Cherry picker. I/c
22 Seal wave. I/c
19 Windmill I/c
22 Ssh. I/c

THE THANG

Mosey to park

Pair off

1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.

Derkins
Pull ups
Burpees
Swirkins


Mosey back to AO

10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin

Number Rama

Name Rama

COT

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Bada Bing, Bada…FNG

4/13/19

Q: ’88 (YHC)
Pax: Ponch, Hobo, Sparky and FNG ConAir
Down Range Pax: Bada Bing

Disclaimer: Given

1 BIG Indian Lap
Circle of Pain warm up around flag

SSH IC 20
Mountain Climbers IC 20
Imperial Walkers 20
Al Gore 60 seconds
Monkey Humpers 20

Bear Crawl Ring of Fire-

Pax circle around shovel flag

  • Bear crawl one lap around shovel flag
  • Pax plank
  • One at a time 10 merkins
  • REPEATO with hand release merkins

Rocklin Death March- Grab coupons mosey to Stanford Ranch
(coupon hill run with stops at each light pole)

Curls and tricep extensions up
Bent over rows and chest presses

50 Overhead claps IC
50 Seal Claps IC

Dora

Partner 1 runs approx 200 yds

300 LBCs
200 Squats
100 Merkins

Wall sits:
60 Seconds
30 Seconds

Circle of Trust:
Counterama
Namerama
Ball of Man

Naked Man Moleskin:
After a 12 week stretch of no FNG’s, and not for lack of trying by the pax…FNG ConAir posted after YHC applied the EH via his M who YHC met at our 2.0’s school. Glad he posted with us. Bada Bing was with us as well from F3 San Francisco Peninsula, he gave us an update on the happenings in the Bay. Always looking for pax to Q workouts. If you are thinking about it and telling yourself you aren’t ready…take the leap. F3 is about developing leadership skills as well as getting fit. Leading a workout furthers this in you.

Announcements:
1. April 26 & 27 Q School in San Mateo at Hill Yeah! Learn the why and what of F3. Friday is a happy hour 2nd F night. Saturday is a regular beatdown followed by the Q School led by FIB from Naperville, Ill.

2. May 4th- Lincoln PACE Race 10k. We will move the workout that morning to Lincoln. Exact site TBD. Sign up for the race on out team called “F3 Fitness” on the website. We have 4 guys right now!

3. On the horizon…
– F3 Dads Day: A fun time / workout with our 2.0s. Boys and girls welcome.
– 2nd F Event: Social Night to gather out of the gloom and be with the guys.

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Bricker

4/6/19 AO:Thunderdome
Football Indian Run (around both fields 2x)
Run to front, throw to back, catch ball run to front, repeat
Anytime ball drops, shout drop, everyone drops and does 5 merkins
Tortoise and the Hare B.O.M.B.S. (around basketball courts)
Partner 1 – Coupon Run,
Partner 2 – Exercise until complete and catch partner 1, swap
Burpees 5 each x4 (20 total)
Outlaws 10 each x 4 (40 total)
Merkins 15 each x 4 (60 total)
Big Boy Situps 20 each x 4 (80 total)
Squats 25 each x 4 (100 total)
Bricker of Fire (tennis courts with coupons and callout cones in center of each half)
8 stations rotate when station 1 finishes run around all four courts
1. Coupon Run
2. Curls
3. Overhead Press
4. Tricep Extensions
5. Derkins using coupon
6. Blockees
7. Elf on a Shelf (alternating)
8. Chest Presses
Mary
20 E2Ks – on your six, right ankle over left knee, left elbow to right knee, switch.
20 Captain Thors – sit-up with 4 hammers at the top of each

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