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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Sugar Cookies

AO: Thunderdome
Q: Ponch
Pax: Rapid, Rabbit, Hobo, Captain

The Thang:
Capri lap
Jog backwards
Finkle Swings
Mosie to Coupons
Coupon Set
10 Blockees
Colt 45
Cusak around the B-Ball Courts
10 Head, Shoulders, Knees & Toes
30 Pistons
15 Wonderbra
Mosie to bluff at the far end of the soccer field
Ring of Fire in the mud with bear crawls up and down the bluff worked in for fun
Mosie to B-Ball Courts
Railroad tracks to home plate at baseball field
Sugar Cookies- 30 second Superman in the swamp grass followed by 20 hand release push-ups on the baseball diamond
Modified Dora 50-100-150
3 minutes of Mary
15 Manatees
15 Windshield Wipers
15 American Hammers
15 Freddie Mercury’s

Count o rama, Name o Rama, BoM

Naked Moleskin:
YHC finds it awesome we are continuing to see 5+ pax each week in the winter months. Keep EHing guys you know and lets give it away!

‘88 has the Q next weekend.
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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Bears, Blocks & Rochamburpees

AO: Thunderdome

Q: Rabbit
Pax: Rapid, Ponch, Hobo, Sparky
The Thang:
Capri lap
Bataan Death March
Dora 1-2-3
Bruce Lee
Bears & Blocks – #TBQ
Wall Sits/Capri Lap
Count o rama, Name o rama, COT
Naked Moleskin:
YHC finds it awesome we are continuing to see 5+ pax each week in the winter months. Keep EHing guys you know and lets give it away!
Ponch has the Q next weekend.

Run Rocklin Run team has been started by Ponch. Sign up on the race website. 6 pax would make a full team.

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New tricks.

Q: ’88

Pax: Rapid, Captain, Ponch, Hobo, Rabbit, Sparky

YHC is back from a family trip to the Pacific Northwest and posted 2 times with the pax of F3 Puget Sound. Several of this week’s exercises are from the trip. 

The Thang:

Capri lap

High knees half field

Karaoke half field

Side shuffle half field

Side shuffle other side half field

Karaoke half field

High knees half field

Capri lap

Puget Sound Triangle 50 yards

Broad jump/Burpee

Bear crawls


Repeat-O X2

20 Imperial Walkers

10 Jillian Michaels

Thor hammers 

1/4, 2/8, 3/12, 4/16, 3/12, 2/8, 1/4

Overhead claps IC 75

Pax choice. 20 reps of any exercise they choose



-Tree Hugger Squat

-Modified Bonnie Blairs

-20 seconds of sprinting

-YHC fails to recall the other exercise

Mosey to baseball bleachers

Superset of:

5 uneven pushups right high

5 uneven pushups left high

10 diamond pushups

15 dips

Mosey to Stanford Ranch Blvd (The hill)

Mosey up the entire hill. While just under 0.4 of a mile its a burner in terms of elevation gain. 

Exercise was to run 2 street light poles then back pedal 2 light poles and repeat to the top. 

Count o rama, Name o rama, COT

Naked Moleskin:

YHC finds it awesome we are continuing to see 5+ pax each week in the winter months. Keep EHing guys you know and lets give it away!


F3 California Dads Camping Weekend is Feb 8-10. Rabbit will have the Q that weekend at Thunder Dome. 

Rabbit’s 2.0 is selling Girl Scout Cookies hit him up on Band for any orders. 

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AO: Rocklin High School
Rocklin, CA

Q: ’88 (YHC)
Pax: Rabbit, Stitch, FNG Hobo, FNG Bundchen
Down Range Pax: Lunger from Tacoma

6 guys kicked off the new year in by attending the first Rocklin beatdown of 2019. The fun kicked of with a puff right at 0700. As we were on our mosey to the tennis courts to begin the warm up Rabbit calls out “SKUNK!” We had apparently startled the poor creature and sent it scurrying into the brush along side the courts. Our new friend “Le Pew” must have fired a warning puff of his or her aroma for us to enjoy our entire warm up.

The Thang
Tennis Court Suicides
Jog across first court then backpedal to start.
10 Merkins OYO
Repeat jogging to 2nd, 3rd and 4th courts.
Rinse and Repeat with 10 LBCs and 10 Squats

Mosey to Stanford Ranch for Jacobs Ladder with Merkins to 7

Mosey to painted ladders near the pool. 2x each of the following:
1 foot in each box
Both feet in each box
Lateral 1 foot in each box
Lateral in/out
single leg hop

Mosey to soccer field for cone races:
Two 10yd x 10yd boxes set up; pax sprint straight to first cone, side shuffle left, backpedal and side shuffle to the finish. This was done 2x as a group then we split off into 2 teams and raced through 1x with the losing team doing 5 burpees.

Mosey to Gym Wall: First pax runs around the cones on the field approx 150 yards, second pax holds plank, rest of pax hold wall sit. Each pax takes turn planking and running.

Circle of Pain/Mary
15 Low Flutters IC
15 Low Dollies IC
15 High Flutters IC
15 High Dollies IC
2x 25 second Supermans
25 second plank
25 second single arm plank each arm

Number & Name-O-Ramas
Ball of Man

Naked Moleskin
Our morning began with a bang meeting our skunk friend. Lunger from the pax in Tacoma, Washington arrived at about 7:02 and had to do a short search to locate the pax on the tennis courts. He is in the area visiting family and was pleasantly surprised to find our AO is now in operation. We begin on time, every time. Great to have him DR. Stitch continued to EH from his 2.0’s cheer dad corp which brings Bundchen into the pax. His hospital last name sounds an awful lot like the first name of a famous Bündchen in the world. Hobo the other FNG today, heard about us after reading about the Nation in Men’s Health Magazine. He tells us he didn’t think there would be a workout near him and he was pleasantly surprised to see us on the map. He however did cross up the start and end time up and joined us while we were in the Circle of Pain/Mary portion near the end of the beatdown. He had just finished an 8 mile run and he jumped right in with us as we finished. He is a retired LEO and now does work for the railroad and is appropriately named Hobo.


  • F3 Dads Weekend in the Santa Cruz Mtns is set for Feb 8-10. F3 Monterey is heading this up so contact them for details.
  • Most of the pax are connected on the Band app which has proved to be a worthy comz tool.
  • YHC will be DR in Seattle on January 19, we need a Q that weekend.
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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

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Big FNG Weekend in Rocklin


QIC: ’88 (YHC)

Pax: Ponch, Snag, Rabbit, Nomad (FNG), OG (FNG), Nighthawk (FNG), Stitch (FNG), Captain (FNG), 

Coffeteria post: Slice

The Thang: 

Strider- Length of soccer field

Dynamic Warm Up

IC 7 Fwd Arm Circles 

IC 7 Rev Arm Circles


20 Imperial Walkers 

Strider- Length of soccer field

Mosey to soccer baseline

Bear craw to 18

10 Burpees

10 Mountain climbers

Broad jump to midline

10 Burpees

10 Mountain Climbers

Crawl Bear to 18 

10 Burpees

10 Mountain Climbers

Broad jump to Soccer Baseline

10 Burpees

10 Mountain Climbers

Mosey to stairs near FB field. 

25 SSH I.C. 

Partner up 

P1: Russian Twists

P2: Run stairs then down ramp 3x switch 

SETS 3x…2x…1x

Mosey to wall near pool:

First person Sprints to mid soccer field and back

Second person holds plank

Rest of pax wall sits

Mosey to tennis court bleachers:

Ladder exercises: 

Triceps dips: 50 40 30 20 10

Derkins: sets of 10



Naked Moleskin

This week brought an avalanche of FNGs. Rabbit EHd his Dad (OG), Ponch EH’d Nighthawk from chruch, Nomad found us on the web in a way he doesn’t recall. YHC pulled in Stitch and FNG Mike to be named next week as he had to leave early, and Captain and YHC know each other from college. Finally feeling like fall weather temps began the morning at 39 degrees. Most pax came prepared with gloves this week. Slice was unable to post due to an emergency vet visit for his furry four legged family friend. He did make an appearance at coffeeteria. Conversation continued around possible EH opportunities. The pax are looking forward to hosting some DR pax next Saturday from F3 Monterey and F3 SF Peninsula. They are firing up the RVs and YHC knows they Monterey guys are pumped for Top Golf after they  Q a beat down.  

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11/3/2018 Rocklin Launch Backblast


Q = ’88

PAX = Mustang, Turnimus, Ice-T, Bada Bing, Hammer, FNG Slice, FNG Ponch, FNG Snag, FNG Gremlin, FNG Rabbit

This is the first BB for F3 Rocklin. The first beat down wanted to pay homage to the F3 bloodline from F3 Metro in Charlotte. Girardi a F3 Metro Redwood Original helped with a leap expansion to the San Francisco, California Bay Area where his brother Hammer calls home. YHC moved from California to Charlotte on the date of the very first F3 workout, 1/1/11 and yet did not post until 7/1/17 in California.  We are a Mustard Seed born out of YHC moving away from the SF Peninsula pax and wanted to give it away to the men of the Thunder Valley area. 

The Thang:

Intro to F3


Lap around soccer field 

1 Indian Lap

Mosey to the tennis courts

11’s merkins and LBC’s

Mosey to Soccer field

Hands of time. With air Squats

COP-In cadence 15-10 of:

SSH 15

Mountain climbers 15

30 sec plank 

SSH 10

Mountain Climbers 10

30 sec plank

Jacob’s Ladder with merkins to 7

Plank up when done

6 min of Mary

LBCs, Low Flutters, Low Dollies, High LBC’s, High Flutters, High Dollies

2 Indian Laps, Second lap was a Indian Snake Lap

Circle of Trust

Count-o-rama, Name-o-rama, BOM

Name-o-rama was a good time as there were 5 FNGs to name. 

Naked Mole Skin

5 FNG’s for the first ever F3 workout in Rocklin, California. Most of the FNGs were EH’d by YHC and Gremlin was a Jr Hi school mate of Turnimus and we are glad for the EH. 5 F3 SF Peninsula pax made the early morning trek 2+ hours to help with the kickoff to demonstrate the culture of F3 and the credo of  picking up the six as well as leaving no man where you find him. There was good mumble chatter throughout the beat down with a rousing t-claps to Bada Bing for hangin with the six. 


10 of 11 pax went to coffee and there was great chatter around different pax’s F3 story. Slice even had EH’d 2 guys for week 2 and lots of talk about EH opportunities by this week’s FNGs. 


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