Tag: Fizz Stick

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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Gray Shorts Day

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(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

Warm-up

Burpee Mile – 12 Burpees every 1/4 mile

Field of dreams

  – Squats AMRAP

  – Merkins AMRAP

  – LBCs 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

CIRCLE OF TRUST
Count-o-rama

Name-o-rama

BoM

ANNOUNCMENTS
– 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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