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PAX of 10 endure 300s.


QIC Hammer
PAX Helo, Docent, Data, Turnimus, Bada Bing, Sailor, Sweet Pea, Sub Prime, Ice T and Shadow Man.
Warm up
Lap on track
High knees to the 50 and back.
25 SSHs
High Knees to the 50 and Back
25 SSHs
Side shuffle to then 50 and back x 2

The Thang
One lap Indian Run

300s . (Partner up)
From goal line
Each team performs 300 LBCs, 300 Air squats, 300 Merkins
One partner performs the exercise while other partner runs to the opposite goal line and back.
Partners switch. Running partner continues the exercise count while other partner runs. Partners combine to complete 300 of each exercise.

25 SSHs

Mosey to Alameda

Jacobs Ladder with Burpees

Mosey back to AO

25 SSHs



“Called to Lead” The Iron Project lands in the Golden State. Sat March 10th. Get There

As mentioned at COT announcements this Sat, F3 co-founder OBT (Tim Whitmire) will Q the Hill Yeah! workout on Sat. March 10th, and will be giving a talk at a Catholic men’s conference that same day titled “Called to Lead” at St. Bart’s Church in San Mateo. And he plans to lead a second workout on Sunday morning March 11th 7am, at the same AO, Hillsdale HS, so that any men inspired by his talk can come experience a F3 workout firsthand.

All men are welcome and encouraged to attend the conference, along with your teenaged sons.
St. Bartholomew’s Church
600 Columbia Dr, San Mateo CA
Event 9:00am-3:30pm .  Register on-line at   There will also be an opportunity to register at 8:00am on March 10th at the event.
And here is a summary of OBT’s planned talk:

Freed to Lead: F3 and the Unshackling of the Modern-day Warrior

Tim Whitmire, co-founder of F3 Nation, tells the story of the free men’s workout movement from its origins at a Charlotte, N.C., park more than a decade ago to the present day, with more than 1,350 weekly workouts in 25 states.

F3’s three Fs stand for Fitness, Fellowship and Faith, and Whitmire will discuss how solving men’s need for the first two Fs has unleashed the “dynamite” of the Third F – tens of thousands of men in hundreds of communities across the United States acting with purpose to make their world a better place.

Whitmire will explain how F3’s core principles and counter-cultural community standards are essential to the group’s mission, which is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.

Note: For conference attendees who would like to experience F3 firsthand, Whitmire will lead workouts on Saturday morning, March 10th, and Sunday morning, March 11th. Both workouts will go from 7-8 a.m. at the Hillsdale High School football field in San Mateo. First-time attendees should simply show up in workout clothes and shoes; if it is cold, you may want gloves. F3’s credo is “We leave no man behind, and we leave no man where we found him,” so do not worry about being able to keep up as the workout is designed to keep the whole group together. The workouts are free and open to all men.

Tim Whitmire grew up in Northern California and is a 1988 graduate of San Francisco University High School. He worked for more than a decade as a reporter for The Associated Press and has held positions with various financial services firms in Charlotte, where he has lived since 2000. He is co-founder and managing partner of The Iron Project, which offers leadership development and training derived from F3 and its sister organization, Females in Action.


The 6535. A day to remember.




QIC   Helo

Pax    Caesar, Rudy, Bada Bing, Scuban, Hammer, Ice-T, 88, Sub Prime, Van Gogh, Choppa, Turnimus, Sweet Pea, Shanerock

5 minutes of stretching:
Perfect stretch

The Thang

The “6535 workout to remember”:
65 air squats, 35 burpees, 400 yard run
(Repeat x4)

2 minutes plank
28 ssh
120 lunges

2 mins Stretch




Helo dedicated this beat down to the 4 lost Coast Guardsmen of 6535 who unfortunately crashed during a night mission on Feb 12th, 2012.

PAX of 16, including 4 FNGs, get the weekend started right.



QIC- Hammer

PAX- FNG Baymax, FNG Ice-T, FNG Ponzi, FNG Caesar, Turnimus, Sailor, Data, Baretta, Tornado, Sub Prime, El Pastor, Bada Bing, Sweet Pea, Docent, Rudy

Warm up

Lap on track

High knees to 50 and back. 25 SSHs x 2

Side straddle to 59 and back. 25 SSHs x 2

The thang

Indian Laps x 2

From Goal Line   Partner up.   1st guy bear crawls to the 20. (1st guy still on goal line)   Both partners perform 20 LBCs.  2nd guy bear crawls to 20.   1st guy bear crawls to 40.   Both perform 20 LBCs.   This continues every 20 yards until opposite goal line reached.

Then return to opposite goal line by doing Crawl Bears and performing 15 Merkins instead of LBCs.

Mosey to the Alameda for Jacob’s Ladder with Burpees.  ( You’re welcome)

Mosey back to AO

From goal line.   Sprint to Center of field and circle up for 6 MoM.




Mountie had his VQ this week but had to postpone due to the flu.  Get better Mountie.   PAX was ready for a cerveza salute but instead got Hammered.   We welcomed 4 FNGs to the PAX.   Baymax, Caesar, Ponzi and Ice-T.





Bada Bing leads 16 as we welcome Tornado, Baretta and Thigh Master. We say goodbye to a SF Peninsula original. Good luck in So Cal Peyton.


QIC: Bada Bing

Pax. FNG Tornado, FNG Baretta, FNG Thigh Master, Peyton, Helo, Sub Prime, Scuban, Jefe, Sailor, Wolvie, Turnimus, Choppa, Frijole, Rudy. Hammer

1 opppsite direction turf lap
Following tonthe 10 yard line with mosey back:
Reach and twist
High knee tuck walk
Back stroke walk
Hamstring reach walk
Quad to hamstring
Lateral linge with rotation
Diagonal run
Skip series to 30 yard line and back:
Ankle skips
Mid calf
Hi knee
Diagonal run
3 sets of following:
Sumo squat x 10 reps on cadence
Prisoner squat x 15 reps on cadence
Push ups x 15 reps OYO
Side straddle hops x 25 reps on cadence
Front to back linge x 7 reps OYO
Squat jumps x 10 reps
Ant crawls to 10 yard line and back OYO
Diagonal run
Core (2 sets):
Bird dog x 8 per side
Bridge to plank x 10 reps
Strict bicycle crunch x 10 ea side
V ups x 10 reps

Namorama – where we welcomed 3 FNG’s


Chow time:
Overnight oatmeal
Breakfast sausage
Coffee (for some)

The PAX of 18 get a Jefe as Turnimus Qs a winter revival with the Cooper.


QIC: Turnimus
PAX: Sweet Pea, Bada Bing, Helo, Wolvie, FNG El Jefe, Shane-Rock, Sub-Prime, Rudy, Scuban, Sailor, Data, ’88, Docent, El Pastor, Choppah, Hammer, Frijole,

Warm up
Overhead Arm Circles – 10 count each way
SSH – 20 I.C.
Imperial Walkers – 20 I.C.
Toe Touches – 10 sec.
Standing Hamstring and Quad stretches

The Thang
Mosey to the football field from the parking lot and start with a lap around the track. Have the Pax line up at the goal line to commence with one of the most complete routines Y.H.C. has ever completed.

The Cooper :
At the goal line:
10 Burpees, 10 Squats, then 10 Merkins.Indian Run Lap around track.

9,Burpees, 9 Squats, 9 Merkins
Black Snake Lap around track

8 Burpees, 8 Squats, 8 Merkins

“Follow Me” Lap around track (switch every 100 meters – forward, backward, side run)

7 Burpees, 7 Squats, 7 Merkins
Mosey Lap around track, sprints in the turns

6 Burpees, 6 Squats, 6 Merkins
Lap Around track, skips (high knees) in the straightaways, mosey in the turns……

Count down as such all the way down to 1, after the last lap have PAX line up at goal line one more time for the finisher……because we embrace the suck.
10 Burpees, 10 Squats, 10 Merkins.

7 minutes to kill so we head to middle of football field and circle up. Pax on their 6’s and hold leg lift position as if going to do low flutters. First Pax get up, pushing everyones legs down while side shuffling inside the (18 man) circle. He gets back to his position, back on his 6 and the next man continues. All the while everyone holds legs above ground until your turn.
We welcomed FNG El Jefe (the boss) to the PAX today as he was EH’d by Sweet Pea, I believe. Today’s gathering of 18 was just what the doctor ordered. A lot of old faces along with a steady showing of some the recent additions made this Q a blast! It’s been a while since we ran The Cooper so most hadn’t done it, which created a lot of buzz in the air. Talks of being better men and helping to foster a society that we all want to live in. We’ve got the next few weeks locked in as far as who’s going to Q but are still looking for that next Cerveza Salute! (VQ)
Get There. AYE!!

F3 SF Peninsula gets a Docent as Pax of 7 enjoys Hammer Time.




QIC: Hammer

PAX: Sweet Pea, Bada Bing, Helo, Wolvie, FNG Docent, Van Gogh

Warm up

Single lap on track

From the goal line:

High knees to the 50 and back, 25 SSHs x 2

Side shuffle to the 50 and back, 25 SSHs x 2

The Thang

Indian run- 2 laps

11s from side line to side line- Air squats and LBCs

Indian run- 2 laps

Mosey to the Alameda for Jacobs ladder with burpees

Mosey back to AO for 6 MOM- flutters, dolleys, LBCs and WWI sit-ups

From goal line- bear crawl to the 50- Crawl bear back.




We welcomes FNG Docent to the PAX today as he noticed the F3 swag during a coffeeteria a few weeks back.   Winter weather, vacation and victorious fart sacks, whatever the reason, the PAX thinned down to 7.   Come on man!  Get there.






Pax of 8 brave the cold and Subprime’s beat down as F3 in the Golden State says adios to 2017.



QIC: Sub-prime
PAX: Turnimus, Bada Bing, VanGogh, Shanerock, Hammer, El Pastor, Rudy,
Lap around the track
17 Side straddle hops – in cadence
17 Heisman – in cadence
17 Standing mountain climbers – in cadence
17 Punches (2 jabs/2 uppercuts) – in cadence
Stretching – Circle up at the 50
17 Cherry pickers
17 Quad stretches
17 Hamstring stretches
17 Butt stretches
17 Hug yourself
17 Big arm circles
Lap around the track
The Thang
100 + 18 Merkins in 5 minutes
4 Corners (to the goal lines) x 4
18 Squats
18 LBCs
18 Lunges
18 Back Rows
18s – Shoulder Presses/Dips
Lap around the track to end the workout
Coffeteria at Whole Foods/Peet’s
Happy New Year!! Get There!!

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