Tag: Rapid

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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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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Bricker

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4/6/19 AO:Thunderdome
Football Indian Run (around both fields 2x)
Run to front, throw to back, catch ball run to front, repeat
Anytime ball drops, shout drop, everyone drops and does 5 merkins
Tortoise and the Hare B.O.M.B.S. (around basketball courts)
Partner 1 – Coupon Run,
Partner 2 – Exercise until complete and catch partner 1, swap
Burpees 5 each x4 (20 total)
Outlaws 10 each x 4 (40 total)
Merkins 15 each x 4 (60 total)
Big Boy Situps 20 each x 4 (80 total)
Squats 25 each x 4 (100 total)
Bricker of Fire (tennis courts with coupons and callout cones in center of each half)
8 stations rotate when station 1 finishes run around all four courts
1. Coupon Run
2. Curls
3. Overhead Press
4. Tricep Extensions
5. Derkins using coupon
6. Blockees
7. Elf on a Shelf (alternating)
8. Chest Presses
Mary
20 E2Ks – on your six, right ankle over left knee, left elbow to right knee, switch.
20 Captain Thors – sit-up with 4 hammers at the top of each

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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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Sugar Cookies

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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

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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.

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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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