They painted the football lines on the field…


QIC: Ponch

AO: Thunderdome


·         20 SSH IC

·         Capri Lap

·         Carioca

The Thang:

Gridiron – Run every line of the field stopping at cones to do

Goal Line – AMRAP Pull-ups on soccer goal

10 Yard Line – 10 Burpees

20 Yard Line – 20 Merkins

30 Yard Line – 30 Flutter Kicks

40 Yard Line – 40 Squats

50 Yard Line – 50 SSHs

40 Yard Line – 40 Overhead Claps

30 Yard Line – 30 Side to side hops over line

20 Yard Line – 20 Big Boy Sit-ups

10 Yard Line – 10 Burpees

Goal Line – AMRAP Pull-ups on soccer goala

Bearcrawl up hill, Crawlbear back down

Repeato in reverse

Mosey to Coupons

Coupon Fun:

Colt 45

Cusak to opposite fence

15 Head Shoulders Knees & Toes (10 count)

Cusak to baseball field

Chest presses

Cusak to gym

15 Wonderbra

Cusak to coupon den

10 Blockees

Mosey to B-ball Courts


20 Manatees

20 LBCs

20 Windshield wipers

20 Low Dolly’s

20 Crunchy Frog

20 American Hammers






  • We need pax to sign up to Q. Variety is the spice….you know the rest. Reach out to ‘88 to get on the Q calendar! We need you.
  • Memorial Day Murph- All across F3 nation AOs will be doing a Murph workout on Memorial Day. We will join in on the fun/pain too. Location TBA soon as we need bars for pull ups. Any ideas? Springview-Johnson Park…Twin Oaks Park…Central Park? Others?
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UF(3)O? Nope, only a frisbee.

Q 05/11/19

AO: Thunderdome

Q: ‘88 (YHC)

The Thang:

Strider across JV BB field


Strider to midfield and back


Get COUPONS mosey to soccer field near baseball diamond

Bears & Blocks

40 yds

Bear crawl til coupon between feet

Drag coupon in front of head. Repeato

Wait for SIX

10 burpees

Bears & Blocks back

Mosey to amphitheater

Squat jumps to the top

Run around and repeato 5 minutes


Team that scores chooses exercise and reps for other team

Team that scores does half.

90º cone sprints

2x each side

COP with Coupons-Down ladder 10,8,6,4,2

Bent over rows

Tight grip curls

Overhead press


Mosey and return coupons




Ball of Man


The strong numbers continue as the weather warms up. YHC knew of several pax who were unable to post due to various family commitments preventing them from doing and I was unsure of how many pax would post this weekend. This is the main reason we have postponed F3 Dads. My weinkie was prepared for low numbers and also for higher numbers as well. I was excited that when the clock struck 0700 we had 8 guys because this triggered me to be able to do F3 Ultimate Frisbee which I’ve been wanting to do for a while. So a few exercises got immediately cut once we began.  

AirWolf was in town from Hampton Roads, Virginia for a wedding and we pleased to welcome him. YHC is familiar with F3 Hampton Roads because of Priorities in Monterey came from Virginia. Dreamliner and the pax in Virginia seem to be a group of HIMs. (High Impact Men for those who don’t know the acronym) AirWolf originally hails from nearby Loomis so we hope to see him again in the future though it might be a while as the Air Force takes him to Japan in the near future. Will we see a flag planted in the Land of the Rising Sun? YHC is excited we’ve had a few pax join us while DR, guys are checking the map on the Nation’s site and finding our Mustard Seed.

Ponch brought out his drone this weekend and captured some aerial footage as a test run. We also used the drone to take our post workout photo from above. It’s a tad more high tech than leaning a cell phone against a water bottle on the ground. Hopefully we can get more drone video in the near future possibly to be used as marketing material.


  • Ponch has the Q next Saturday.
  • Sign up to Q or Co-Q with someone. F3 is stronger when many pax step up and lead.
  • F3 Dads has been postponed. Future date will be announced soon.
  • Sunday update: Ponch sends me a text in church that he had just EH’d a guy in the lobby. That’s what “Give it Away” is all about, talking to a local guy? Bring it up casually and invite him.
  • YHC believes that most pax are on our Band group. Be sure to let another pax know and he can send you the invite if you are not on there yet.
  • F3 will be expanding in San Jose this summer! Start EH’ing guys in the area. The AO will be at Santa Teresa High School

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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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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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Bada Bing, Bada…FNG


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

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


Partner 1 runs approx 200 yds

300 LBCs
200 Squats
100 Merkins

Wall sits:
60 Seconds
30 Seconds

Circle of Trust:
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.

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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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
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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Lets Go Marching

Sparky, Rabbit, Hobo, Ponch (QIC) & ’88


Q: Ponch
Pax: Hobo, Rabbit, Sparky, ‘88

Capri lap

Circle of Pain
30 Imperial Walkers IC
10 Windmills IC
10 Arm Circles
10 Overhead Claps
10 Finkle Swings

Grab coupons
Mosey to Stanford Ranch

11s with Merkins and Burpees (Distance of 1 light pole)
Rocklin Death March (coupon hill run with stops at each light pole)
Curls and triceps extensions up
Bent over rows and chest presses

20 Flutter Kicks IC
20 LBCs
Users choice

Count o rama
Name o rama


  • April 7th: Run Rocklin. It’s not too late to sign up with the F3 team.
  • April 26 & 27th. Q School at Hill Yeah in San Mateo
  • May 4th . Lincoln Pace Race. There is still time to sign up with our team.
  • Talk of putting another 2nd F Event on the calendar. Date and location TBA.
  • ’88 tossed out the idea around coming up with a criteria for a pax to earn a spike. Ideas welcome.

Naked Man Moleskin

(’88 stepping in here) The pax looked mighty good in their fresh new shirts. As the weather warms up lets also crank up the EH levels with our friends. Stay on them. Make them shut you up by showing up. Lets give this thing away! Rumor has it that Slice has 2 FNG’s lined up for next week!

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Turkeys & B.O.M.B.S.!

QIC: ’88
Pax: Hobo, Ponch, Slice, Captain, Rapid
Turkey count: 20+ (no really, we have a flock that roosts in the trees surrounding the AO and make their way on the grass each week)

Indian Lap- Snake
20 SSH IC20 Merkins
20 Squats
50yds 2x Side shuffle
50yds 2x high knees 
40 yds 2x  Bear crawl 
40 yds 2x Karaoka
30 yds 2x Sprints
30 yds 2x Wheelbarrows
20 yds 2x Broad jumps
20 yds 2x Lunges
10 yds 2x Inch Worms
10 yds 2x Imperial Walkers

B.O.M.B.S (Partner work)
Partner 1 runs around all 8 basketball courts
50- Burpees
100- Overhead Claps
150- Merkins
200- Big Boy Sit-ups
250- Squats

20 Bicycles IC

Spanish Count-o-rama to “¡seis!”
Ball of Man

After experiencing several weeks of wet and “cold for California” weather, we got a nice morning in the mid 40’s. This week we welcomed back our brother Slice who had posted at the inagural workout on 11.3.18 and had gone MIA since. It took a full court press from YHC and Ponch. A clown car offer from Ponch put it over the top for Slice since they live in the same neighborhood. Great to have him back! The partner setup for the bulk of the morning made for some good mumble chatter each time back at the BOMBS station.

Run Rocklin Run is April 7th, (Sunday). Ponch set up a team set up when you register.

Lincoln PACE Race is May 4th (Saturday) Hobo has created a team to sign up under. Look for “F3 Fitness” Hobo and YHC have signed up for the 10k.

Stitch and Rapid are both in different running events next weekend. Go get ’em guys!

VQ ALERT: Next week Hobo takes the Q!

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Co-Q day with Props


AO: Thunderdome

Q: Ponch & Rabbit

Pax: Hobo, Sparky

The Thang:


Capri lap


Jog backwards

Finkle Swings




Mosie to Coupons

Coupon Set

Colt 45

Duck walk to soccer ball, jog back

11 Head, Shoulders, Knees & Toes

Bear crawl to soccer ball, jog back

Elf on the shelf 7 each side

Lunge walk to soccer ball, jog back

11 Lion Kings

Broad jumps to soccer ball, jog back

Cusak to soccer ball and back

Mosie to tennis courts


20 dips, 20 merkins

15 dips, 15 merkins

10 dips, 10 merkins

5 dips, 5 merkins

Mosie to B-Ball Courts

20 Sit-up football tosses

Rabbit took Q

Bridge over the nest

10 Dr. W

10 Laney Lu Plank and Merk

Modified Ultimate Frisbee

Frisbee toss Indian run

Count o rama, Name o Rama, BoM


Run Rocklin Run team has been started by Ponch. Sign up under team F3 Rocklin on the race website. 6 pax would make a team and get “F3 ROCKLIN” put on the back of the shirts for free.

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String of Pearls

QIC: ’88
Weather conditions: 50º and heavy rain.

YHC wanted to take it back to basics with a textbook string of pearls. Exercise, mosey, rinse and repeat using various elements of pain. YHC did my best to mix up the exercises to hit different parts of the body. The rain gave us a light ruck feel as all were completely rain soaked fairly early in the workout.

Here we go…

Capri lap around football stadium track which was to our surprise unlocked this morning!

20 Mountain Climbers IC
20 Merkins OYO

Mosey to Stanford Ranch
Run as much as you can to front of firehouse. Run/walk pole to pole as a mod.

Thor Hammer ladder 1:4 up to 3:12
Planks 1 min
Repeat-o with a down Thor Hammer ladder

Mosey to coupons
20 overhead coupon squats
20 coupon curls

Mosey to SB field 
20 walking lunges (10 each leg)
20 plank shoulder touches IC

Mosey to tennis courts
11s with Air Squats and Jump Jacks

Mosey to Covered Quad Entrance
20 yards Bear crawl
20 monkey humpers

Mosey to coupons
20 weighted squats
20 overhead press

Oops, our water logged brains forgot the BOM

Naked Moleskin:
5 pax again in the downpour. Ponch was on 2.0 duty while his M is down range for the weekend. Cheers to his efforts on the home front. The rain was no bother other than when it came time to get back into your car. YHC wrung out my outer layers and quite a bit of H2O was returned to the earth. Mud Gear pre order is live, you have until March 8 to get your order in. Run Rocklin Run is coming up in early April and Lincoln Pace Race is beyond that in May.

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