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 |

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 |

The Joy of Coupons


Q Sharkbait / Jagger

Pax Priorities, Beach, Croc, Flea and Sawdust


Jagger started us off with

each Pax counting off 10 SSH

Abe Begotas

Russian Celebrators

Catchers Squat

The Thang led by YHC

10 Merkins OYO

Perverted Cooper with Coupons 3 Rounds

5 Blockees

10 Thrusters

15 Curls

One Lap

The Griff on the Football field.  Sprint to 50, Backwards Run to 25, Sprint to 75 Backwards Run to 50 Sprint, to Goal Line.  Reverse for return, facing the same direction.  Backwards to 50 etc.

Elf on the Shelf


LBC’s IC 20

Gas Pumps IC 15

Flutter Kicks IC 15


TClap |


Q F3 20180917

Q Sharkbait

Pax See above

Warm Up



Hill Billies

Abe Begota

Copperhead Squats

The Thangs

Traveling Maximus; (Squat – Up Dog – Down Dog – Bear Squat – Dive Bomb Merkin – Up Dog – Merkin – Bear Squat – Squat -Jump Forward) to 50 yards Lung to Goal repeat on the return.

11’s Step Ups / Aussie Merkins

TClap |

20180915 4 Q’s


Rotating Q

Q; 15 minutes each Croc, Priorities, Sharkbait, You Betcha

Pax; Croc, Priorities, Sharkbait, You Betcha & Jagger

Croc, SSh, IW, Abe Begota & Hill Run 11’s Merkins and Squats

Priorities Whamo Bear Crawl

Sharkbait Daft Punk 5 reps, 11’s Aussie Merkins run backward 25 yards Superman Merkins return run forward 25 yards.

You Betcha Navy PRT; 2 minte Merkins, two minute LBC’s run two laps, Repeat.

TClap |

Split Q

Q: (Split) Breu Haha 40 Sharkbait 20

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Prison Cell Merkin Burpees PCMB’s 10 count
Annie Plank 10
3 Rounds
Pulse Row 20×3
On belly hands at sides lift hands up
Supermans 20×3
Hey Watch Iss
Burpees 10, Jump Squats 10, Jack Knifes 10, Copperhead Squats 40, Scissor Kicks 5
“Failure cannot cope with persistence.” – Napoleon Hill
It does not matter how slowly you go as long as you do not stop.
One proud father here. Breu Haha led the extended 40 minute “Warm Up”. His brother was present for his 3rd F3 workout and requested an F3 shirt after. Fish on.
Sad news our brother Powder is off to Washington State August 10.
Light Pax as we had a 2nd F last night celebrating Priorities Birthday. Super fun especially watching those who had PreGamed (You Betcha).
Sharkbait Out.

TClap |

Escalator Beach Blast

Q: Sharkbait

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20

The Thang
Escalator with Laps; Jump Ups, Burpees, Merkins, Squats, Elevated Squats.
The King will answer and say to them, ‘Truly I say to you, to the extent that you did it to one of these brothers of Mine, even the least of them, you did it to me.

Fun Hump Day Beat Down.  Always an adventure when the Sandominium Residence engage.

TClap |

Blimping Jagger


Thrilled to have YHC’s second son participate in his first F3 Beat Down.  Welcome FNG Jagger.  Sunny and warm here in Carmel this morning.  Here it is.

Q Sharkbait
Pax Priorities, Beach, Breu Haha, Sawdust, You Betcha, Croc, FNG Jagger

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda 20
CooperHead Squat 20
Walking Plank 10
LBC’s IC 10

The Thang
Hindenburg Blimp

“You have power over your mind—not outside events. Realize this, and you will find strength.” – Marcus Aurelius, Meditations.


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