They painted the football lines on the field…

5/18/19

QIC: Ponch

AO: Thunderdome

Warmorama:

·         20 SSH IC

·         Capri Lap

·         Carioca

The Thang:

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

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

(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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