100 Yards The Hard Way

VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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Spitting Rain FTW

Extra Credit: Full Murph – 1 vest was in play

QIC: Newton

PAX: Golden Pinky, Newton

GLOOM FACTOR: Misty Rain, 56ºF

Imp. ST x 20 IC
Windmill x20 IC
Bean Picker x 15 IC
Arm Circles Forward 10 IC
Arm Circles Reverse 10 IC
Willy Mays Hayes 10 IC
Hill Sprint and back

The THANG (3 times)
20 Merkins (60)
30 Shoulder Press w Brick (90)
40 LBC (120)
50 Brick Curls (150)
60 Squats w Brick (180)
Lap around the lot

adjourn to the Coffeeteria (Red Horn)

The Mary was cut short since we burned up all our time doing squats. It was a glorious smoke-fest after the big murph practice. Turned out to be a fine morning for F3. More of a mist than a rain. Golden Pinky brought his A game with vest and we knocked out another murph with time to spare. Keep the EH’s going and we look forward to our next post on Monday. SYITG fellas.

The NATX Murph will take place on Memorial Day (May 27)… 16 days away!

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Team Assessment


9 PAX showed up for some very fair Team Assessment themed eggs-ercize.

Q: Tattoo

Warm Up:
SSH x 10 IC
Toy Soldiers x 10 IC
Windmills x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
8 Count Squats x 10 IC

Mosey to get cinder blocks.
Overhead carry w/ cinder blocks 400 m
Derkins x 10 IC
Walk w/ cinder blocks 400 m
Derkins x 10 IC

*not pictured – cinder blocks

The Thang:
Split into 2 teams.

Each team had 3 bowling balls, 4 cinderblocks, and 1 60 lbs sandbag.

The goal: be the first team to transport all objects 100m to the opposite end of the field.

Rounds 1 + 2: Run
Round 3: Crab Walk
Round 4: Low Crawl

It pays to be a winner.
Loser’s penalty = 10 burpees.
Winners plank while they watch.

The catch: every PAX had to carry an egg the entire time. If your egg broke, 20 extra burpees for everyone.

4 eggs broke.
Each PAX ended up doing 100 burpees.

Way to go to all the PAX. Don’t be surprised when you wake up tomorrow feeling sore in muscles you never knew you had.


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The Semi “Colon” 2.0

QIC. Semi

Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c

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

Mosey to firehouse

Plank – 10 count

10 count from each HIM for 2 rounds

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, crawl bears, karaokes, lt. Dan’s, and LT. Dangers 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.

 5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget

Number Rama

Name Rama


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Fizz Sticks for all

(L to R) FNG Jacopo, Fizz Stick, Captain, Rabbit, ’88, Sparky, Hobo, Ponch, FNG Hydro


AO: Lincoln Hills Golf Club Parking Lot

Q: ’88 (YHC)

Pax: Hobo, Rabbit, Ponch, Captain, Sparky, Fizz Stick, FNG Hydro, FNG Jacapo

This week’s smokefest was moved to the nearby city of Lincoln due to 5 pax running in the Lincoln PACE Race 5K & 10K. We had just finished the warm up and a guy innocently walks up and we invite him to join us. Turns out it was FNG Hydro who had signed up for the race on our team. I wish I could retell his EH story it is pretty amazing. Think along the lines of hearing about Ferris Bueller’s sickness…”My best friend’s sister’s boyfriend’s brother’s girlfriend heard from this guy who knows this kid who’s going with this girl…” He jumped right in and we are glad he did.


Capri lap around parking lot

Follow the leader style

20 Frankensteins

Inch worms back


10 Broad Jumps

Bear Crawls


20 wheelbarrel steps with partner

Switch back


Evens to 12

Crunchy Frogs


Monkey Humpers

Circle of Pain

Planks. 60-45-30-15

Bat Wings:

20 Forward Arm Circles IC-Hold

20 Reverse Arm Circles IC- Hold

20 Overhead claps IC- Hold

20 Seal Claps IC

Lap around parking lot

Pax choice: 20 of an exercise including:

  • Mountain climbers
  • Al Gore
  • Spell numbers to 20
  • More that I cannot recall.


What a great Saturday. 9 pax total with 2 more FNGs which makes 4 weeks in a row now. For those keeping score at home that is 6 FNGs in the past month! Keep giving it away and let’s grow this thing. Fizz Stick and FNG Jacopo showed up in a fancy clown car. Fizz Stick’s wife had just earned a new certain car of German engineering. He also came bearing actual fizz sticks for the pax.

Race report: 5 of our pax ran the Lincoln PACE race. Ponch, Rabbit, Hobo and ’88 ran the 10k and Hydro ran the 5k. All in all a great representation of F3 Rocklin in the race. Ponch and Rabbit both placed in their age divisions like they did at the Run Rocklin event in April. Great job guys!


  • F3 Dads has been postponed so we can get more pax available to participate. Stay tuned for a new date.
  • Ponch has the Q for 5/18
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13 pax 13 stations

A great morning for some HIM to gather for a nice nice little circuit course beatdown

QIC- Chattahoochee

WARMUP- 20 SSH, 20Cherry pickers, 20MNC, 15 Sealjacks 15 Merkins all IC followed by a short mosey out back entrance of the AO around to the front

13 pax showed up so I set up 13 stations with a couple stations on standby in case more pax showed up

  1. Weighted run with 20 lb vest for our timer to switch stations
  2. Bench dips
  3. Box jumps
  4. WWII sit ups
  5. Slosh pipe squats
  6. Burpees
  7. Flutter kicks
  8. Bear crawl
  9. The rowing merkin with choice of 25 lb or 15 lb dumbbells
  10. Abyss merkins
  11. Coupon squats with concrete block
  12. E2Ks
  13. Crab cakes. Almost 1 complete round completed and stopped for a quick 3rd F about leadership. Leadership is not about being the best leadership is about making everyone else bette. Philippians 2:4 Not looking to your own interest but each of you to the interest of others
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Yes, you can sail the seven seas…

08 May 2019

Q: Priorities

Where can you find pleasure
Search the world for treasure
Learn science technology
Where can you begin to make your dreams all come true
On the land or on the sea
Where can you learn to fly
Play in sports and skin dive
Study oceanography
Sign up for the big band
Or sit in the grandstand
When your team and others meet

8 pax posted for a PFA season themed beat down! NPS is ramping up for their bi annual physical fitness assessment so this morning, we went through the Navy’s physical readiness test.


  • SSHs IC x20
  • Moroccan Nightclubs IC x20
  • Imperial Walkers IC x20
  • Copperhead squats IC x20
  • Out n Ups IC x20

The Thang –

  • 2 minutes max situps
  • 2 minutes max merkins
  • 1.5 mile run

Thats it. Can you handle that? See your local military recruiter for more details…

Here’s the minimum passing requirements by age group:

Age group Situps/Merkins/Run

  • 30-34 44/35/14:15
  • 35-40 40/33/14:45
  • 40-45 37/29/15:15
  • 45-50 33/25/15:45
  • 50+ 30/23/16:15

We got done a few minutes early so we did a little circle of pain. Dealers choice. Had to be x15 of a 4 count exercise.

  • Box Cutters
  • American Hammers
  • Chilcutt Peter Parkers
  • Lunges
  • Flutter Kicks
  • Hillbillies
  • Dying Cockroaches
  • Shoulder Taps (yay, got ’em all!)


Words of Wisdom: Check out Q1.2 – The King and Q1.3 – The Queen. These are the daily discipline of physically training the body and the daily discipline over what is put in the body.

“You can’t out King your Queen.” – Dredd

It is impossible to train or maintain your body to your expectations by only having discipline over one and not the other.





Lots of VQs coming up! Don’t miss a workout or you might miss something awesome. Check out the Q schedule to see who is Qing a workout near you and sign up!

Make sure you put June 8th on your calendar! Many of us will be leaving Monterey in mid June and we’re planning some kind of big blowout event. Stay tuned!

Other events coming up are The Murph on Memorial Day, Monday May 27th at Toro Park and the Spartan Race on June 1st.

If you haven’t already, join the conversation on Slack.

Priorities out

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Firefighter Honor Ruck

After looking at all the WOD entailed, I expected at least an hour to complete so I put out the challenge for a 5am WOD to kick the day off right. Until late in the evening there were no HC so I was prepared to roll solo. To share in the love 3 PAX joined to honor our firefighters.

PAX: Fridge, Skater, Sunspot (Q)


150 – 12″ box step-ups

100m Ruck Drag

50OH Ruck Press

100m Bear Crawl (ruck on)

150m Suitcase Carry

3 mile Ruck as fast as possible


I always wanted to be a firefighter when I was a kid. Granted I think most kids want to do that. Now days there is no way I could stomach what they have to deal with on a daily basis. Hat’s off to the men and women who are out there fighting the good fight each and everyday to help the community. Here is how I looked at the WOD… The step-ups represent that looooong ladder that the firefighters have to take to save innocent people in a 10 story building. Sometimes we can’t carry the people out so we ‘ruck’ drag them out to safety. But when you can carry them, it takes shoulder strenght to ‘press’ them up onto your back. When their is smoke in the room, what did we learn in school??? Stop, drop, and roll. So we bearcrawled our way to find survivors. You carry gear on your back, but you sometimes have to carry another load of gear in so your “suitcase” comes in handy. And well, what would a ruck WOD be without some mileage, so we pounded out some distance. Time taken was 1hr 15min to complete this all.

Great push today Skater and it was great to see you out and catch up on life. I can definitely tell your spirits are significantly higher than they were before. God is good my friend. Fridge, great to have you with as this hopefully was a good release of stress and everything else going on in life. You were quiet but pushing hard, which is a good thing. I hope your back starts to feel better! God will give you strength through all that is upon you right now.

Thanks for working hard with me this morning guys! Only 4 more WOD’s to earn that patch. #GetSome

Until next time, Sunspot OUT!

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Baker’s Dozen

Date: 05/07/19

AO: Chop, Milton, DE.

QIC: Fireplex

Warm up – Welcome to FNG and Disclaimer Given

SSH – 20 IC

Cherry Pickers – 20 IC

Ballerina Toe Squats – 20 IC

Mountain Climbers – 20 IC

Windmills – 20 IC

The Thang

Mosey to H.O.B. circle – approx. .3 mile

Sheldon Cooper – Pax completes one lap around the circle then completes, 10 Burpees, 10 Squats, 10 merkins & 10 Big Boys descending to 1 each of each exercise. The circle is approx. .08 tenths of a mile or 400 linear feet/135 yards….but who’s measuring….:)…

F3 Message – see below

Mosey back to CHOP – approx. .3 mile

Count-O-Rama, Name-O-Rama, FNG naming (Welcome to Fuzz) and the Circle of Trust.  Please keep all our HIM in your thoughts and prayer. 

F3 Message 05/07/19

Below are excerpts from the blog site ActiveChristianity.org by Brunstad Christian Church in reference to Forgiveness.

Forgiving others can be really difficult

“Forgiving others is important, but sometimes it can be really difficult to do. Why should I forgive, and how can I do it?

“Then Peter came to Him and said, ‘Lord, how often shall my brother sin against me, and I forgive him? Up to seven times?’ Jesus said to him, ‘I do not say to you, up to seven times, but up to seventy times seven.’” Matthew 18:21-22.

“For if you forgive men their trespasses, your heavenly Father will also forgive you. But if you do not forgive men their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14-15.

Forgiving others who have wronged you, whether for a relatively small thing, or for a seriously damaging act against you, can sometimes seem like an insurmountably difficult thing to do. In some cases it’s a process that really takes time. Yet, the Bible is crystal clear on the necessity of it. And there are no caveats such as “unless,” “if,” or “but.” As in all things, we need to look to our Forerunner, Captain, and Master as our example.

“Father forgive them”

Christ suffered unrighteousness—even cruel unrighteousness. No one could have suffered more unrighteously than Christ. And some of the last words He ever uttered were: “Father forgive them, they know not what they do.” Is it easy? No. Is it impossible? “All things are possible to him who believes,” said Jesus. (Mark 9:23) All things.

And when you don’t have the power, when you know that it is not in you to forgive, then you have to find it in Christ. “I can do all things through Christ who strengthens me.” Philippians 4:12-13. Does forgiving negate the pain you have suffered? Does it reverse the things that have happened to you? Does it mean the person who wronged you doesn’t have to take responsibility for his/her actions? No, but you will be free from the thoughts of hatred and bitterness and the burden they are. Forgiveness is not only done for the sake of the one you are forgiving, but for your own sake, so that you don’t have to live with the burden.

“But to you who fear My name the Sun of Righteousness shall arise with healing in His wings; and you shall go out and grow fat like stall-fed calves.” Malachi 4:2.

The fact that you forgive someone does not condone what they have done, nor does it by any means make it all right. Trust is not implicit in forgiveness, nor is forgetting obligatory. “Forgive and forget” is not a Biblical quote. It is one thing to be wary and aware, and another thing to hate and resent.

God is righteous

Ideally the one who has harmed you would repent and atone for what they’ve done as well. But make sure your healing is independent of that. You should forgive regardless of their attitude. Their sins are between them and God. It is right for someone to face up to the consequences of their actions according to earthlyRefers to everything of this earth, as opposed to heavenly things. Example: Earthly treasures/heavenly treasures. The earthly things pass away (are temporal), but the heavenly things are eternal. (Matthew 6:19-21;authority and law, and they will also someday stand before God’s face and have to give account for their actions, and God is righteous above all else. But judgment and vengeance belong to God.

It is important to note that forgiveness is not a feeling, it is a choice. Choosing forgiveness will mean that you have to go to God on your knees for the power to forgive. It’s choosing not to let thoughts of hatred rule in your heart. It’s choosing to go to God to find help and comfort instead of dwelling on the past, even when our feelings would rather do anything but. The power we need for this we get from the Holy Spirit. Jesus, “when He was reviled, did not revile in return; when He suffered, He did not threaten, but committed Himself to Him who judges righteously.” 1 Peter 2:23.

Draw near to God, and in His love you’ll find everything you need.”

Respectfully Submitted,


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Go For a Run

Q: Flea


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

Today’s workout was inspired by a workout created By Jen Eddins at
The run was together, but each workout was an individual effort, rest in Al Gore upon completion

10 minute run around the neighborhood
50 Copperhead squats
40 Freddie Mercuries
30 Curtsy Lunges
20 Merkins
10 Jump-Lunge-Burpees
8 minute run around the neighborhood
40 Copperhead squats
30 Freddie Mercuries
20 Curtsy Lunges
10 Merkins
5 Jump-Lunge-Burpees
6 minute run around the field

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!

LEXICON: Word of the day-
CARRIER PIGEON – Delivering a Weinke to a Workout without Posting for it. (NOTE: Didn’t happen, just like the name!)

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