1/5/2019
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 SSH IC
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
25 LBCs OYO
15 Low Flutters IC
15 Low Dollies IC
15 High Flutters IC
15 High Dollies IC
25 LBCs OYO
2x 25 second Supermans
25 second plank
25 second single arm plank each arm

COT
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.

Announcements:

• 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.

11/10/2018

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

IC 7 SSH

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

COT

Coffeeteria

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.  

11/3/2018

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

Disclaimer

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. 

Coffeeteria

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. 

Aye

November 3rd is quickly approaching. We are now 8 days away from the first shovel flags being planted in the Sacramento, California area. Here is some key info prior to launch:

• Q: ’88

• AO: Rocklin High School, behind the pool

• 0700-0800

• Coffeeteria likely to be at the Starbucks at Stanford Ranch and Sunset  (Superior seating, service and larger in size than the one nearest the AO)

What to expect: A short intro about F3, followed by the disclaimer, then the beat down will begin. Expect a few F3 staple exercises that will encompass a full body beat down. YHC anticipates a little ode to F3 Nation and Redwood Original, Girardi from Charlotte, NC and his brother Hammer who is a Redwood Original in F3 San Francisco Peninsula and one of the reasons F3 is in the Golden State.  As is customary we will end with Count-o-Rama, Name-o-Rama and Circle of Trust. Those available will head to coffeeteria for some continued banter.