IronPax Repeato

Conditions: 22deg, warm breeze 
80’s on the 8’s
QIC: Iverson
Pax: Bloomer, Dig, HoneyBear, Gekko, Probert, DPUG, (trigga and Ping in COT on DL). 

Warm up:
SSH 2O IC for all 
Side straddle shoulders 
Squatting Arm circles 
Squat kicks 
Mtn Climbers 

IronPax! (With coupon for 8 min, after 24 reps, run 25 yds to fence and back, then continue)
1) Thrusters 
2) Curls 
3) KB swings 
4) man makers 

Either used a standard block or ruck. Pax choice. 

Partner up: Farmers carry and CDD X2

Freddy Mercury x30 IC
Protractor x1 min

– Ingraining advantageous tendencies in other men. 

-Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. …..the HIM must also take measures to ensure that his own Guardrails are not crumbling while he is trying to help others build theirs. 

Big weekend next weekend;
Dec 14- 2nd F on 2nd F = rock climbing 
Dec 15- Beatdown then help a community member move places in kzoo 0900
Dec 16- One Well Brewing 1330 for gift exchange with M & 2.0s. 

Well done!!

TClap |

Iron Pax Nightmares

Date: 01 Dec 2018

Q: Priorities

Pax: Sharkbait, Bru Ha Ha, Croc, Sawdust, Flea, Swordfish, Priorities, P2, Red Alert (FNG), Jagger was somewhere in the proximity…

What a great way to kick off December with 9 strong pax, an FNG, and some real gloom like Monterey rarely sees.  It was a little wet but the rain was less than the leakage for this snot woggle.  F3 Monterey is still riding high from what F3 nation is doing across the west coast and can’t wait to get back together with our brothers from Rocklin, San Mateo and Mountain View again soon!  Lot’s happening in this area and YOU should come and be a part of it!  Aye!

Warmup –

SSHs, Imperial Walkers, Moroccan Night Clubs, Copperhead Squats

Mosey to tennis courts – Paint the Lines

The Thang – 

Pax each grabbed a cinder block coupon on the way back to the goal line. They would be needed later and were placed at the goal line of the football field to put fear in the hearts of the pax as they sat idle, waiting for their turn.

Next we made our way across the football field as follows:

40 yard sprint forward – 30 yards backward sprint back – 20 yard bear crawl forward – 10 yard crawl bear back. Plank for the 6.

Each iteration moved the pax 20 yards total down the field.  Every 2 revolutions the plank position was changed. High plank/Al Gore/Crab Plank/Burpee.  When we reached the opposite 20 yard line we turned around and repeated our way back.

Mosey to the amphitheater for a Derkin:Calf Raise ladder – 1:5 ratio escalating at each step finishing at 10:50 at the top.

Mosey back to the goal line to put those coupons to use.

Executed week 2 of the iron pax challenge cut in half. 4 minutes each of Curls/Thrustors/Kettle Bell Swings/Manmakers w/ coupons.  2 minute rest in  between.  Sprint to the 25 and back after each set of 20/15/10/5 reps respectively.


F3 Pax do hard things all the time.  Its hard to wake up early, to push yourself to go out in the rain and cold, to be there for the guy next to you.  We do the hard things because they are hard.  Because after waking up in the freezing cold, sweating along side each other in the early morning, showing up because we know the guy next to us is counting on us being there, and counting on him to be there for you, when the real hard stuff happens in life, we know we’ll be ready because the guy next to us will be there to get us through.  Doing the hard and often stupid things like CSAUPs or working out in the rain or driving 3 hours to help launch a new AO in Rocklin, is preparing us for the truly hard stuff life has to throw at us.



Monterey Shirt Pre-Order is live!  Go to to get yours today!

The F3 California Camping Trip is happening!  February 8-10 near Felton, CA just north of Santa Cruz.  This will be a weekend retreat for all Pax and 2.0s of school age and up.  Ticket price (still to be determined but will not prohibit ANYONE from going) will cover lodging, food and group activities.  The weekend will include some group participation as well as some leisure time to relax and have fun.  Also a workout or two…  Space is limited so sign up soon by filling out this form.  Questions to

Welcome to our latest FNGs Swordfish and Red Alert!!

And most importantly, we couldn’t be more excited for Sawdust 2.0 baby Skylar Grace born on November 24th!  Congrats Sawdust!!


Priorities out

TClap |

Nugget beatdown

11/29/18. Milton, DE. Nugget on Q.

Warm up- 20 SSH. 15 windmills. 15 cherry pickers. 15 shoulder taps. Capri lap.

C2C (corner to corner) sprint in between telephone poles and plank until 6 is in to food lion parking lot for beatdown.

8 pax divide into 2 lines of 4. first guy does a crawl exercise about 20 yards then does 10 hand release merkins then does another crawl exercise back. while second guy does calf raises. while third guy does squats. while fourth guy does SSH. 1st crawl exercise was lt. dan there and jump squat back. 2nd was bear crawl there and crawl bear back. third was dragon crawl there and inch worm back. 

3rd F on Planning. Make sure we plan our lives to live out God’s plan and to fulfill ultimately His purpose and good works and not for our own selfish plans. Make sure you use God’s word for counsel and the wisdom from others who have achieved success in what you are looking to accomplish to help you reach your goals.

12 tricep extension push ups. 25 mule kicks. 50 big boys, all OYO. Mosey home back to AO for COT. 

Good push HIM!

TClap |

Tres Amigos Reforzar

Date: 12/1/18

QIC: Chappie

Three PAX (Tres amigos) posted on a fairly mild morning to bring in the 1st of December by “Stepping up” (reforzar). You’ve heard the phrase, please pardon my French, well this is YHC’s shot at Spanish, which he doesn’t know, but if you do and his is wrong, just go with it. The type of workout was more of a slow-burn but it’s theme was stepping up: Stepping up in the workout and stepping up our 2nd F game a bit. Allow me to esplain…


  • SSH – 10 IC
  • Imperial Walker – 15 IC
  • Cherry Picker – 18 IC
  • Flying Squirrel – 10 OYO
  • Peter Parker – 10 IC

Mosey around the County Admin Building to the STEPS on S Bedford St. side


Each PAX:

  • 10 Calf Raises – 1 PAX does calf raises, runs up/down steps, switches with next PAX
  • Mike Tysons – Other PAX did Mike Tysons while calf raises and step runs were complete – AMRAP 
  • Rinse & repeat 3 rounds (Tres amigos)

Mosey to STEPS in front of National Guard Armory

All PAX:

  • Jump steps to top, run down – 50 American Hammers (single count)
  • Jump steps to top (wide legged, thanks Summit), run down – 50 E2K (each leg)
  • Crawl Bear steps to top, run down – 50 Gas Pumpers
  • Jump steps to top in reverse, run down – 50 American Hammers (double count)
  • Jump steps to top, run down – 50 E2K’s
  • Jump steps to top, run down – 50 Gas Pumpers
  • Crawl Bear to top, run down

Mosey down Front St. to W. Laurel to the STEPS on the backside of County Bank. (Steps. Anybody seeing a theme? …reforzar.)

Each PAX:

  • 1 PAX run up/then down steps, then switch with next PAX
  • Squats – AMRAP
  • Merkins – AMRAP
  • Rinse and repeat 3 rounds

At this point, we took a breather for the 3rd F:

Tomorrow is the first Sunday of Advent , so I figured I’d share a message about Christmas for our 3rdF. (Advent = Coming. Christmas season celebrates the anticipated birth of Christ and it anticipates Christ’s 2nd coming). One of the most well-known Bible verses in connection to Christmas is found in Luke 2:14, which says, “GLORY TO GOD IN THE HIGHEST, AND ON EARTH PEACE AMONG MEN WITH WHOM HE IS PLEASED.” 

I didn’t become a believer until I was 21. Growing up my only church experiences were on Christmas Eve. I still remember the ambiance and PEACE of those services, the smell of hot-cross buns baking, and the PEACE of my family going to church together–there was peace, everyone got along. Christmas is about peace!

In Basic Training we were sent home for what is known in the Army as Christmas Exodus. While it felt “wrong” to go home for a break half way through Basic Training, it was a time of PEACE…peace was the sense. Even our 1st SGT and Senior Drill Sergeant came in peace, as they were assigned to take several of us to the airport. Guys who were normally yelling and barking orders at us, were actually friendly while taking us to the airport. It confused us a bit. But, then again, Christmas is about PEACE.

At Christmas men/women tend to act differently towards one-another…we tend to act in PEACE. Romans 12:18 says, “If it is possible, so far as it depends on you, be at peace with all men.” That verse tells us that PEACE is not just for Christmas time. In fact, Christmas is about the “child born to us,” who, according to Isaiah 9:6-7, was to be called the “Prince of Peace.” That means PEACE is a practice which is derived from God Himself through faith in Christ. What’s interesting is that Christ Himself later said, “I did not come to bring peace, but a sword” (Mt. 10:34). So how do we reconcile that with Luke 2:14: “Glory to God in the highest, and on earth peace among men with whom He is pleased.” First, we cannot rely on things which bring both false and temporary peace (that’s NOT the peace Christ is author of). He came to give us peace with God, with heaven, and in our very souls and consciences; peace with the Holy One whom we Wholly offended by our unholiness! So, secondly, God’s peace (true peace) is LIMITED to those who are recipients of His grace–those who receive him by faith in Jesus Christ. As the saying goes: “No God, no peace. Know God, know peace.” Christmas is the celebration of the very birth of peace and the source of peace WITH GOD. And if any HIM is going to be a man of peace himself (not JUST at Christmas), it must start by him first being a follower of peace personified. That should give us something to think about as we go through this Advent/Christmas season. Christmas is about peace.

YHC had announced along the way at each STEPS pain station that there was a plan in mind. Here’s where the plan was announced: We need to step up our 2nd F game a little. YHC challenged the PAX to make it back to the AO in 3 minutes, and if we did we were cutting the workout at 45 mins. in order to partake of some 2nd F.

We made it back with a minute to spare…looks like we’re going to get some coffee!




Ending 15 minutes early was the plan all along. PAX are generally so busy Saturday mornings after workouts that too often the 2ndF Coffeeteria is neglected. YHC figured out a way to subvert that tendency: Cut the workout at 45 mins and go from there. YHC declared he was buying coffee and breakfast for the Tres amigos, so off we went.

Mosey to Georgetown Family Restaurant.


P.S. – Keep an eye on the check. YHC was going to pay, but Fireplex stole it and wouldn’t give it back! Come to think of it, keep an eye on your Weinke when he’s around! Seriously, thanks to Fireplex for covering breakfast. And thanks to both Fireplex & Summit for good conversation over breakfast (i.e. the rest of y’all missed out–the Fartsack will do that to ya!). Good fellowship guys!

Honored to lead!

Chappie, out!

TClap |


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 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


TClap |

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

TClap |

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

TClap |

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

TClap |

‘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!

TClap |