Tag: ’88

Revenge of Papa Smurf

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01-11-20

QIC: ’88

The Thang

Snake- Prisindian Run 2 laps
20- Appolo Ohnos
40- Seal Claps
60- Prisioner Squats
40- Overhead claps
20- Smurf SSH OYO
Capri lap

Music: Linkin Park FAINT
Plank Jacks and LBCs

COUPONS- mosey to quad

10 single leg coupon lunges
10 uneven merkins
10 big boy coupon sit up handoffs
1 lap around amphitheater and library
Repeato 5x with burpee count

MOSEY back to bball courts

Music: LET IT ROCK by Kevin Rudolf
SSH and merkins

Head to wall bring coupons and partner up
Pax do wall sit passing coupon
On deck does plank hold
Batter up runs with coupon as a partner pair
Does 2 tire flips & runs back. 

Naked Man Moleskin:

YHC opened the garage door to some surprise rain drops. Didn’t matter because well…”rain or shine”. Mother nature only wanted to wet down the AO prior to our beginning. We had 1 FNG so we gave the disclaimer and off we went. The pax seemed to enjoy the mixing in of music to our beat down.

We welcomed FNG Dirty Bird to the pax today. Our ability to attract former military grew by one today as Dirty Bird served in the USAF. He was on the Atlanta Falcons practice squad some 20 years ago…and a name was born.

Announcements:
College football watch party at ’88’s house. Location info is on Band.

Sign up for Run Rocklin we have a team set up. McFly talked about getting a booth to EH people since it is a very well attended community event.

4 for coffeeteria.

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First Time In A Long Time

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12/28/2019 (Been a long time since our last BB)

QIC: Ponch

The Thang:

WARMARAMA
Capri Lap
20 SSHs IC
20 Imperial Walkers IC
10 Windmills IC
10 Arm Circles forward IC
10 Arm Circles reverse IC
10 Overhead Claps – “Seal-like” IC
10 Finkle Swings each side IC
20 Plank jacks IC

TO THE TOP & BACK
Sprint
Backwards run
Side shuffle left
Side shuffle right
Bear crawl
Two footed hops
Carioca left
Carioca right
Lunge walk
Suicides

AMPITHEATER (reps= oldest-youngest age difference)
Pistol squat right (One Leg – Arms/other leg out in front)
Pistol squat left
Derkins
Step up jumps
Dips
Box jumps

TENNIS COURTS – Running lines

CIRCLE OF PAIN (Each person grabs a cone)

BASKETBALL COURTS – Partner wheel barrels
Capri Lap

6 MINUTES OF MARY
Toe Taps
Plank
Spiderman
Beast hold w/alternating kicks, side kicks, knees up
LBCs
Superman

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Broken wheelbarrow

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Disclaimer Given

Armies IC, Batwings IC, Cherry Pickers IC, LBCs IC, Plank Jacks IC

The thing:

Partner Up. Plank Claps IC. Broken wheelbarrow to the 25, switch legs, go to 50.

Burpee with jumps over line… ciabiata.

Other partners turn for broken wheelbarrow to the 25 and to end zone.

Gas pumps… ciabata.

2 laps last man sprints.

With partner full wheelbarrow, stopping every 10 yards to do 3 to 5 derkins. End zone to 50, switch, back to other end zone.

50 SSH.

1 lap last man sprints.

Plank to failure than run lap. End once 1 person has planked to failure twice and hence run 2 laps.

“If you have a chance to make a connection with someone… don’t pass up the opportunity.”

Welcome FNG Mig and from Rocklin 88!

Count, BOM, Coffee…

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UF(3)O? Nope, only a frisbee.

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Q 05/11/19

AO: Thunderdome

Q: ‘88 (YHC)

The Thang:

Strider across JV BB field

20 SSH IC

Strider to midfield and back

Repeat-O

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

F3 ULTIMATE FRISBEE

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

Bench

Mosey and return coupons

COT

Counterama

Namerama

Ball of Man

NMM

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.

Announcements:

  • 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

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

5/4/19

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.

THE THANG

Capri lap around parking lot

Follow the leader style

20 Frankensteins

Inch worms back

Repeato

10 Broad Jumps

Bear Crawls

Repeato

20 wheelbarrel steps with partner

Switch back

Repeato

Evens to 12

Crunchy Frogs

Merkins

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.

NAKED MAN MOLESKIN

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!

Announcements:

  • 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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Bada Bing, Bada…FNG

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4/13/19

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

SSH IC 20
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

Dora

Partner 1 runs approx 200 yds

300 LBCs
200 Squats
100 Merkins

Wall sits:
60 Seconds
30 Seconds

Circle of Trust:
Counterama
Namerama
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.

Announcements:
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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Lets Go Marching

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

3/23/2019

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

Warmarama
Capri lap
Carioca

Circle of Pain
50 SSH IC
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

Mary
20 Flutter Kicks IC
20 LBCs
Superman
Users choice

COT
Count o rama
Name o rama

Announcements

  • 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.!

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3/16/2019
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


Mary
20 Bicycles IC
Alphabet

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

NMM
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.

Announcements:
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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String of Pearls

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3/2/2019
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 SSH IC
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
Repeat-O

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
Repeat-o

Mosey to coupons
20 weighted squats
20 overhead press

COT
Count-o-rama
Name-o-rama
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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New tricks.

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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

Lunges

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

-Merkins

-Superman

-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!

Announcements:

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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