11/3/2018

Q = ’88

PAX = Mustang, Turnimus, Ice-T, Bada Bing, Hammer, FNG Slice, FNG Ponch, FNG Snag, FNG Gremlin, FNG Rabbit

This is the first BB for F3 Rocklin. The first beat down wanted to pay homage to the F3 bloodline from F3 Metro in Charlotte. Girardi a F3 Metro Redwood Original helped with a leap expansion to the San Francisco, California Bay Area where his brother Hammer calls home. YHC moved from California to Charlotte on the date of the very first F3 workout, 1/1/11 and yet did not post until 7/1/17 in California.  We are a Mustard Seed born out of YHC moving away from the SF Peninsula pax and wanted to give it away to the men of the Thunder Valley area. 

The Thang:

Intro to F3

Disclaimer

Lap around soccer field 

1 Indian Lap

Mosey to the tennis courts

11’s merkins and LBC’s

Mosey to Soccer field

Hands of time. With air Squats

COP-In cadence 15-10 of:

SSH 15

Mountain climbers 15

30 sec plank 

SSH 10

Mountain Climbers 10

30 sec plank

Jacob’s Ladder with merkins to 7

Plank up when done

6 min of Mary

LBCs, Low Flutters, Low Dollies, High LBC’s, High Flutters, High Dollies

2 Indian Laps, Second lap was a Indian Snake Lap

Circle of Trust

Count-o-rama, Name-o-rama, BOM

Name-o-rama was a good time as there were 5 FNGs to name. 

Naked Mole Skin

5 FNG’s for the first ever F3 workout in Rocklin, California. Most of the FNGs were EH’d by YHC and Gremlin was a Jr Hi school mate of Turnimus and we are glad for the EH. 5 F3 SF Peninsula pax made the early morning trek 2+ hours to help with the kickoff to demonstrate the culture of F3 and the credo of  picking up the six as well as leaving no man where you find him. There was good mumble chatter throughout the beat down with a rousing t-claps to Bada Bing for hangin with the six. 

Coffeeteria

10 of 11 pax went to coffee and there was great chatter around different pax’s F3 story. Slice even had EH’d 2 guys for week 2 and lots of talk about EH opportunities by this week’s FNGs. 

Aye