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
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
Mary:
20 Manatees
20 LBCs
20 Windshield wipers
20 Low Dolly’s
20 Crunchy Frog
20 American Hammers
COT
Count-O-Rama
Name-O-Rama
BOM
Announcements:
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?
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
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.
