Lets Go Marching

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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Co-Q day with Props

2/16/2019

AO: Thunderdome

Q: Ponch & Rabbit

Pax: Hobo, Sparky

The Thang:

Warm-Up

Capri lap

Carioca

Jog backwards

Finkle Swings

Windmills

Sprinklers

Stretches

Mosie to Coupons

Coupon Set

Colt 45

Duck walk to soccer ball, jog back

11 Head, Shoulders, Knees & Toes

Bear crawl to soccer ball, jog back

Elf on the shelf 7 each side

Lunge walk to soccer ball, jog back

11 Lion Kings

Broad jumps to soccer ball, jog back

Cusak to soccer ball and back

Mosie to tennis courts

Suicides

20 dips, 20 merkins

15 dips, 15 merkins

10 dips, 10 merkins

5 dips, 5 merkins

Mosie to B-Ball Courts

20 Sit-up football tosses

Rabbit took Q

Bridge over the nest

10 Dr. W

10 Laney Lu Plank and Merk

Modified Ultimate Frisbee

Frisbee toss Indian run

Count o rama, Name o Rama, BoM

Announcements:

Run Rocklin Run team has been started by Ponch. Sign up under team F3 Rocklin on the race website. 6 pax would make a team and get “F3 ROCKLIN” put on the back of the shirts for free.

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String of Pearls

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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Sugar Cookies

2/16/2019
AO: Thunderdome
Q: Ponch
Pax: Rapid, Rabbit, Hobo, Captain

The Thang:
Warm-Up
Capri lap
Carioca
Jog backwards
Finkle Swings
Windmills
Sprinklers
Stretches
Mosie to Coupons
Coupon Set
10 Blockees
Colt 45
Cusak around the B-Ball Courts
10 Head, Shoulders, Knees & Toes
30 Pistons
15 Wonderbra
Mosie to bluff at the far end of the soccer field
Ring of Fire in the mud with bear crawls up and down the bluff worked in for fun
Mosie to B-Ball Courts
Railroad tracks to home plate at baseball field
Sugar Cookies- 30 second Superman in the swamp grass followed by 20 hand release push-ups on the baseball diamond
Modified Dora 50-100-150
3 minutes of Mary
15 Manatees
15 Windshield Wipers
15 American Hammers
15 Freddie Mercury’s

Count o rama, Name o Rama, BoM


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:
‘88 has the Q next weekend.
Run Rocklin Run team has been started by Ponch. Sign up under team F3 Rocklin on the race website. 6 pax would make a team and get “F3 ROCKLIN” put on the back of the shirts for free.

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Bears, Blocks & Rochamburpees

2/9/2019
AO: Thunderdome

Q: Rabbit
Pax: Rapid, Ponch, Hobo, Sparky
The Thang:
Capri lap
Bataan Death March
Dora 1-2-3
Bruce Lee
Bears & Blocks – #TBQ
Rochamburpees
Wall Sits/Capri Lap
CoP
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:
Ponch has the Q next weekend.

Run Rocklin Run team has been started by Ponch. Sign up on the race website. 6 pax would make a full team.

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New tricks.

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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