Bada Bing, Bada…FNG


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

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


Partner 1 runs approx 200 yds

300 LBCs
200 Squats
100 Merkins

Wall sits:
60 Seconds
30 Seconds

Circle of Trust:
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.

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.

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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
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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Lets Go Marching

Sparky, Rabbit, Hobo, Ponch (QIC) & ’88


Q: Ponch
Pax: Hobo, Rabbit, Sparky, ‘88

Capri lap

Circle of Pain
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

20 Flutter Kicks IC
20 LBCs
Users choice

Count o rama
Name o rama


  • 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


AO: Thunderdome

Q: Ponch & Rabbit

Pax: Hobo, Sparky

The Thang:


Capri lap


Jog backwards

Finkle Swings




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


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


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

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 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

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

Mosey to coupons
20 weighted squats
20 overhead press

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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Bears, Blocks & Rochamburpees

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
Wall Sits/Capri Lap
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!
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


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



-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!


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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