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)
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!
Warm up: SSH – 20 IC Toy Soldiers – 10 IC Arm circles – 20 IC forward, 20 IC backward Windmills 10 IC
Mosey to get bowling balls Mosey to the drainage bowl
The Thang: Partner up // Roll bowling ball down hill and carry back up w/ Merkin ladder, 1-20 (210 total, each PAX) *partner holds Al Gore or does squats while waiting
1 each of the following up the hill: Crab walk Bear crawl Reverse bear crawl Reverse crab walk
Back with partner // Roll bowling ball down hill and carry back up w/ WW2 ladder, 10-20 evens (90 total, each PAX) *partner does flutter kicks while waiting
COT: Thoughts and prayers for Inspector’s wife, Fridge’s cousin’s family, 10AC’s church, Eagle and Sunspot at Growruck next weekend
We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:
WARM-O-RAMA:
SSH – 20 IC
Imperial Squat Walkers – 10 IC
Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
“Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
Suzanne Somers – 30 out, 30 in OYO
Drydocks – 40 OYO (butt up, Chairman!)
Low Slow Squats – 10 IC
THE THANG:
Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.
Round trip 2x = 1 mile
11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.
PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.
3rd F Breather:
Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.
Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :
Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.
Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.
Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.
By the way…was thereMerlottoday? O Hill no!
COP/BOM:
ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
QIC(s) / PAX: Newton, Golden Pinky, Red Ryder, Photo Op
GLOOM FACTOR: Dark, Wet, 70ºF
WARMARAMA (Q – Newton) 39 SSH IC 15 Imperial Troopers IC 10 Willie Mays Hayes IC 12 LBAC IC 12 RLBAC IC 10 Air Squats SC Motivators 5-1
The THANG YHC broke the remainder of the workout into four even 7-minute portions and gave each PAX a portion to do with it whatever they saw fit… YHC went first to give the PAX enough time to plan out their mini-Q.
Mini-Q #1: Golden Pinky YHC led the PAX to Platinum Pinky’s Power Park. There are 4 stations at PPPP and the PAX rotated through each station: – Bench 1: 30 Dips – Bench 2: 20 Step-Ups – Bench 3: 20 Derkins – Bench 4: Hold BTTW
After PPPP, there was just enough time to mosey to the basketball courts and Lt. Danger from one baseline to the other baseline and back to the original baseline.
Mini-Q #2: Red Ryder Red Ryder led the PAX up to the track and to one end of the straightaway. – Sprint to the other end of the straightaway – Perform 10 Burpees – Bernie Sanders back to the starting point – 1 final lap around the track
Mini Q #3: Photo Op Photo Op had the PAX mosey to the top of the stairs. The PAX then proceeded to perform a Derkin on each step of the stairs all the way down to the bottom.
Going back up the stairs, the PAX would run up to each flat portion of the stairs and perform: – 1st Flat = 10 LBCs – 2nd Flat = 10 Flutter Kicks – 3rd Flat = 10 Jump Squats – 4th Flat = 10 Merkins – 5th Flat = 10 WWIIs
Mini-Q #4: Newton Newton led the PAX back down to the parking lot. – 30 SSH IC – 7 SLOW Diamond Merkins IC
MARY No time for Mary today (but YHC and P.O. may or may not have run a couple hill sprints after Newton and Red Ryder pulled away) ¯\_(ツ)_/¯
COT/BOM Newton closed the workout with a prayer thanking God for the day and the opportunity to workout together and
Announcements
Every month is the official FNG month for F3, but April is going to be a huge EH/FNG month for F3 NATX. YHC will provide the details soon, but the working title of our recruiting push will be… “April Headlocks Bring Friendly New Guys“
NATX logo is finalized and shirt types have been chosen! Our pre-order page is being created and should be up within the next 24-48 hours.
Once the page is launched, there will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
WikiLeaks is the Austin, TX Chapter President for the National Marine Corps Business Network and is looking for any Marines the PAX might know to get connected into the network.
The NATX Murph will take place on Memorial Day (May 27)… 75 days away!
Warmup: All in Cadence 35 SSH 18 Shell Pickers 18 Moroccan Night Clubs 18 Windmill 18 Mountain Climbers 18 Shoulder Taps; Super Toy Soldier Set 50 LBCs 35 E2Ks 20 Big Boys. Wosey to Pilottown Rd.
TheThang: Mosey to New Road (approx. 0.5 miles). 38 Merkins. Mosey to LL Park (approx 1 mile total run). 7 of Diamonds: Sprint base to base each round. 7 Burpees (28 total) 14 Flutter Kicks double count (56 total) 21 Merkins (82 total) 28 prison squats (112 total) 21 Merkins (82 total).
Wosey back to Primis with F3 message about faith. Q spoke about the last year how his family has had to keep faith in God with loss of grandmother and parents health issues. Have keep faith in God and his plan.
Number-O-Rama & Name -O-Rama. Circle of Trust. Prayers for Bob from Grace Church who had mass removed from bladder. Prayers for Q’s parents.
Or How I Came to Stop Worrying and Love the Week After DST.
20190311 Q: Flea
DISCLAIMER: Given
WARMUP: None
THE THANG
Today’s workout was a timed circuit that was set to take exactly 42 minutes so walked through some of the new exercises and went straight into it.
Each workout was 45 seconds during the first part with a 15second rest in between
3Sets Total 1. Lunge-Knee Power Driver-Squat 2. Side Straddle Hops 3. Squat and Calf Raises 4. Plank 5. Curtsey Lunges 6. Diamond Pushups 7. 4 Reps (50 sec/10sec rest) 7a. Jump Squat/Burpees 7b. High Knees
Ended with Number-O-Rama, Name-O-Rama, COT.
MOLESKIN Words of Wisdom: “Saying Yes to Something is Saying No to Something Else.”
Don’t forget to keep thinking about the Spartan Race later this Spring. More Details HERE. Free Samples is taking Hard Commits now!!!
LEXICON: Word of the day- FATHERTIME- That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now.”
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.
Warmup: SSH, Hill billies, Imperial walkers (others counted so I could keep it together)
The Thang:
Mosey to a hill and partner up: Partner runs to the bottom and then swap to complete the following combined: 100 squats 200 burpees (bad idea – turned in to 100 burpees and 100 merkins) 300 lunges
Mosey back to the start: 8 minutes of abs IC 100 yard bear crawl/crawl bear (users choice) 50 yard crab walk (Sharkbait and Jagger had to leave-sad)
Mosey to a different hill: (Passed the stash of coupons on the way) 50 curls 30 4-count mountain climbers IC Lunges up the hill
Mosey back to the start: Had time for a couple more minutes of abs
Name-o-rama – Count-o-rama
Words of wisdom: From Ash Wednesday service: Don’t be a hypocrite. Don’t pray in public just so people see you. Pray in the most inner room of your home alone so that it can be between you and your God. Apply to everything else. Do it because it is right and not just to put on a show for others.
PAX: Cable Guy, WikiLeaks, Newton, Red Ryder (FNG)
GLOOM FACTOR: Dark, Slight Breeze, 57ºF
WARMARAMA 25 SSH IC 10 WMH IC 12 Cherry Pickers IC 5 Burpees OYO 10 Imperial Walkers IC 10 Hillbillies IC 10 LBAC IC 10 RLBAC IC 10 Merkins OYO 10 Squats SC
The THANG With the arrival of our latest FNG, it was only proper to give him and the rest of the PAX a tour of our beautiful AO at Mettle of Honor. We started at the center point of MoH and marked the start of our tour with 5 Burpees OYO.
1st Stop on the Tour: Memorial Hill Bear Crawl up the steps, stopping at each flat for 10 Merkins (x3). 20 Dips SC Bear Crawl down the steps, stopping at each flat for 10 Mountain Climbers (x4) AYG Run up the steps (touch each step) 20 Dips SC AYG Run down the steps (touch each step) Mosey to center point for 10 Burpees OYO
2nd Stop on the Tour: Amphitheater Hold BTTW while each PAX performs 10 Merkins (x5) Hold People’s Chair while each PAX performs 20 LBCs (x5) Mosey to center point for 10 Burpees OYO
3rd Stop on the Tour: MoH Entrance AYG Sprint to MoH entrance 10 Body Weight Squats SC (led by WikiLeaks) Bernie Sanders back to center point for 5 Burpees OYO
4th Stop on the Tour: Pull-Up Bars YHC asked each PAX to think of the most reasonable number of Pull-Ups they could perform at that time. YHC then asked the PAX to shout those numbers out: (12 + 10 + 5 + 3) = (30 Pull-Ups ÷ 5 PAX) = 6 Pull-Ups each. In a rotating fashion, the PAX would perform: – 6 Pull-Ups – 12 Merkins – 18 Squats – Take a turn on spot Mosey to Shovel Flag
MARY A Q never forgets… 5 Burpees OYO
Then, YHC asked the PAX to think about their favorite Mary exercises. One-by-one, the PAX called out their favorites and led the rest of the PAX through the exercise: Newton – Superman (3 rounds, ~20 seconds/round) WikiLeaks – 10 WWIIs SC Cable Guy – 10 American Hammers IC Red Ryder – 10 Freddie Mercury’s IC YHC (favorite #1) – 10 Flutter Kicks IC YHC (favorite #2) – 10 Crunchy Frogs IC
COT/BOM The arrival of another awesome FNG always reminds me about my first post at an F3 workout and the first time someone told me that the workouts don’t get easier, but that I’ll get stronger. This adage has personally been proven true many times over in F3 for myself and I can only assume for the other PAX that have stuck with F3 from their first post. This group is about men helping other men get better and become leaders–first in fitness, but then also in our marriages, our parenting, our workplace, and our communities. I think the same adage can be applied to all of these aspects of our life… marriage doesn’t get easier, parenting doesn’t get easier, work doesn’t get easier, but if you stick with it, you will get stronger and become the leaders we are continually striving to become.
Announcements
WikiLeaks is the Austin, TX Chapter President for the National Marine Corps Business Network and is looking for any Marines the PAX might know to get connected into the network.
NATX logo is finalized! Shirt types are being chosen now and pre-orders will open up by early next week.
There will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
We are now in the perfect window to recruit FNGs – the winter weather should be behind us and the brutal summer weather is not here yet… EH with anyone and everyone you can so we can bring in more FNGs and help give them the same thing F3 gives us!
The NATX Murph will take place on Memorial Day (May 27)… 77 days away!
WARMARAMA / MINI-THANG (who needs warm up when you can just jump into it?) 30 SSH IC 30 Imperial Stormtroopers IC 30 Windmills IC 30 Bean Pickers IC 30 Arm Circles Forward 30 Arm Circles Reverse 7-1 Motivators
The THANG Lap 10 Manmakers OYO 10 Skull Crushers OYO 30 Squats with Blocks Lap with Blocks 20 Merkin with Blocks IC 10 Shoulder Press with Blocks 20 Plank Jacks on Blocks Lap with Blocks Block Press AMRAP Block Curls AMRAP
MARY Meets MURPH 30 LBC 30 Flutter kicks Side planks 30 sec x 2 5x Merkin w Rotation 5-1 Motivator
Mosey to Fitness Court for Murph wrap-up. Led by Golden Pinky
COT/BOM Great effort everyone…in honor of the Third 500, I thought we could work in more 30’s. T-Claps to Globetrotter stayed in the game even when he wasn’t feeling so hot this morning. And Golden Pinky gets big T-claps for helping us wrap up the Mary with some Murph training. Soccer Season is upon us so we were seeing more cars in the lot we look forward to trying to EH some of the drivers who sit in their cars and watch us go by with our coupons.
Announcements
NATX logo is finalized! Shirt types are being chosen now and pre-orders will open up by early next week.
There will be a 2-week window for pre-orders, so get your orders in early and often! Shirts will be shipped 10 days after the pre-order window closes.
We are now in the perfect window to recruit FNGs – the winter weather should be behind us and the brutal summer weather is not here yet… EH with anyone and everyone you can so we can bring in more FNGs and help give them the same thing F3 gives us!
NATX Murph training officially kicks off this Monday, March 11 at Mettle of Honor. The NATX Murph will take place on Memorial Day (May 27)… 79 days away!
