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F3 Ultimate for Ice-T’s VQ as the PAX welcomes Mayhem.


Warmup – lap around the track

425s – sidestep to 25, back, 25 burpees
Sidestep to 50 and back, 25 squats
Sidestep to 75 and back, 25 lunges
Sidestep to 100 (end zone), run back

2 Laps of catch me if you can with 8 burpees or 15 merkins

Bolt 45

In circle, core
25 lbcs, 10 leg lift cross overs, 10 leg lift flutters

Plank 1 min, on side 45 SEC, other side 45 SEC, back to plank 1 min hold.

20 min of aerobie ultimate (ultimate frisbee). On score, other team does 10 burpees, if aerobie hits ground or out of bounds, change possession, but don’t stop game.

Lastly, wrap up with a beer!!  Cerveza salute


Shock n Awe, J Lo and expansion in the Bay.



QIC: Turnimus

PAX: Mustang, Bada Bing, Subprime, Hammer, Scuban, Gilligan, Ice-T, Mountie, El Pastor, Yammster, Van Gogh, Sweet Pea, Stone, Data, J Lo (FNG)

Warm up:

15 x SSH (I.C.)
15 x Imperial Walkers (I.C.)
15 x High Knees (I.C.)

Rinse and Repeat above

The Thang:

-Shock N Awe Burpees

10 Burpees, then
9 Burpees, then
8 Burpees, then
7 Burpees, then
6 Burpees…you get the idea…all the way down to
1 Burpee

We had an FNG join us by the time we got to the 4 count (Google Maps always puts FNG’s at the oppo side of the school of where we plant the shovel flags) and for this reason but also because we must embrace the suck, YHC had the PAX get through one last round of 10 additional BURPEES.
(much to the chagrin of those in attendance)

Mosey out of the parking lot for a .75 mile jog up and down the Alameda. 20 Air Squats, then 10, then 5 at the corners where we waited for some of the PAX to catch up. Back to the parking lot.

25 Merkins OYO, wait for the 6
25 Air Squats OYO, wait for the 6
25 LBC’s OYO, recover

Rinse and Repeat x4

Not a bad beatdown for the 1st 30 minutes, this is when YHC instructed the PAX to circle up at the 50 yd line of the football field. Circle up plank position while I unload the goodie bag that was already awaiting us. A couple of cones and a pigskin. We count off by 2’s and split up into teams of 8 for some good ‘ol fashion futbol americano.

Simple rules, play out the last 30 minutes, 10 yards for a first down, 2 hand touch (or shove), if you score – the other team does 10 Merkins, if you turnover the ball (INT or downs) – your team does 10 Merkins. Team A beat Team B by a score of 4-2. No major injuries this time, aside from a couple hockey like body checks on the crossing routes across the congested middle of field.


Naked Moleskin:

The Art of Manliness continues to deliver as it brought in FNG J Lo to the fold. He looks to be a solid addition to the secondary A.O. in Mountain View as he lives 5 minutes from soon to be named, Hanger 1. Speaking of Mtn. View, May 5th is quickly approaching as we look to expand in the Golden State. Sounds like we should have a solid showing and hopefully can bring some FNG’s to the launch. I know YHC will be glad to cut my Saturday morning commute in half. Shovel flags are done as me and Subprime knocked those out this weekend. Some mumble chatter at coffeteria solidified my feelings about breaking up the band, but as in F3 fashion, we must always look to give it away. This is why planting new shovels and leaping to other A.O.’s is always for the betterment of mankind. Next week is Ice-T’s VQ and you know what that means – CERVEZA SALUTE! If you don’t go, you don’t know…..SO GET THERE!



2 Years of F3 in the Golden State. Aye!



QIC- Hammer

PAX- FNG- Dang!, Shanerock, Rosie, Yamster, Data, Bada Bing, Mustang, Turnimus, El Pastor, Helo, Van Gogh, Gilligan

Warm -Up

Lap on track

From goal line- High knees to 50 and back. 25 SSHs . Repeat

Side Shuffle to 50 and back. 25 SSHs.  Repeat

Mosey to center of track for Hands of Time with 5 Merkins at each cone. (Girardi Inspired)

Mosey to the neighbor hood for a Doc inspired Monterey Lurker.   Partner up.   First partner performs 3 Burpees as second partner runs backwards up 30th ave.   First partner finishes burpees and then sprints to partner.   Flap jack.   Continue un til the team reaches Monterey St.

Mosey to Hillsdale HS for 6 MOM.   Flutters, Dolleys, LBCs and Planks.

Mosey to the Alameda for a Lee inspired Jacobs with Burpees.




This Sat marked the 2 year anniversary for F3 SF Peninsula.  AYE!   Special thanks to Girardi, Doc, Lee and OBT.   F3 has made a huge impact on many lives in the Bay and it’s only just getting started.   Stay tuned for new Shovels in the BAY.    The success of F3 in the Golden State is due to the PAX.   Get There!!

F3 SF Peninsula PAX

88′, Aladdin, Alter Boy, Animal, Bear, Bada Bing, Baretta,Baymax,  Boom Box 40, Buttafuoco, Caesar, Casper, Cheddah, Chihuahua, Choppa, Cocktail, Croc, Dang!,   Data, Diesel, Docent, Droid, E-40, El Pastor, Fracker, Fraiser, Friar, Frijole, Gardener, Gilligan, Giselle, Grouch, Half Time, Hammer, Harbaugh, Hat Trick, Hawkett, Helo, Iceman, Ice-T, Indigo, Jefe,  KNT, Mad Hatter, MC Slug, MoMo, Mountie, Mrs. Doubtfire, Mustang, Nail, Oohrah, Peyton, Placco, Ponzi, Priorities, Radar, Reco, Rhymes, Rosie, Rudy, Sailor, Samwise Gamgee, Sawdust, Scout, Scuban, Sea Biscuit, Shanerock, Sharkbait, Slacker, Strip Mall, Suave, Sub Prime, Sweet Pea, Thigh Master, Tetanus, Tornado,  Turnimus, Trouble, Two-Times, Van Gogh, Whoopie, Wolvie, Yamster, Zoomie

Visiting PAX

Girardi (Launch Q), Doc (Launch Q), Lee (Launch Q), CDC, Mama’s Boy, Ocho, Pate, Gekko, Antonio Table, Haskell, Old Bay, Pierogi,  Screen Door and of course OBT.







Baseball themed beat down delivered by 88’.


QIC: ‘88

PAX: Helo, Turnimus, Bada Bing, Subprime, Hammer, Scuban, Sailor, Gilligan, Frijole, Ice-T, Mountie, El Pastor

Warm up:
1 lap at track

The Thang
Grab coupons and mosey to center of football field

Warm up- BB field
81 squats with or without coupons
81 mountain climbers on coupons
81 SSH

9 Inning Ladder OYO (9 of each exercise reduce by 1 each inning
Jump squats
Ski jumps over coupons
(Finish when 6 completes their 9 innings)

Mosey to SB field (no coupons)

The Cycle
Bear crawl to each base
Crawl bear back to home

One lap around softball field

Mosey to FB field
Batter- runs sideline to sideline
On deck- plank hold
Bench Wall- sits with coupons
Overhead carry coupons across field to put them back in our semi secure hiding spot.

COT/Name o rama:
13 pax of regulars, no FNGs this week.

Naked Moleskin:
Coffeeteria at Whole Foods seems to be a good place with the various food options so close together.

Next Saturday we recognize the 2 year anniversary of the shovel flag planted on the Peninsula. We know that Subprime will be down range to post next weekend with our brothers of the Monterey pax. We are looking for pax to Q. We need Qs in late April and beyond. As always send your Q date requests to Hammer.



Mountie VQs a pax of 13 and introduces the Alameda levels x 10.


QIC- Mountie (VQ)

PAX- El Pastor, Sub Prime, Sailor, Scuban, Mustang, Yamster, Turnimus, Ice-T, Bada Bing, Frijole, Sweet Pea, Hammer

Lap on Track- 25 Merkins

Lap on Track- 25 SSHs

Lap on Track- 25 Air Squats

Lap on Track- 25 Burpees

Mosey to the Alameda

10 Levels of the Alameda were ran with Burpees increasing by 1 each level

Mosey back to the goal line

Blackjack with Air Squats and Merkins    From the goal line, bear crawl to the 15, perform 1 merkin, run back to the goal line, 20 Air squats.   You know how the rest goes.


Cerveza Salute



The long awaited Mountie VQ did not disappoint.   While the B.B. seems brief, do not be fooled.   This was a world class beat down.   For those who have not posted at Hill Yeah, the Alameda is no joke.   No FNGs but this week did see the return of Mustang and Yamster.    88’ has the Q next Sat as F3 SF Peninsula creeps up on the 2 year anniversary.




All were lucky with Sub Prime’s Hill Yeah beat down. Frijole EHs Fraiser.




QIC: Subprime

Pax: Gilligan, Frijole, Hammer, Scubin, Sweet Pea, Helo, Turnamis, Bada Bing, Stone, Cesar, Ice-T, Van Gogh, Sailor, FNG Frasier, and guest appearance by 88 to take the selfie

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
Indian Run

Side Stretches
Quad stretches
Hamstring stretches
Butt stretches
Hug yourself
Big arm circles (forward/backward)
Overhead arm stretch

Fire brigade to get the coupons
4 Corners (with the coupons) x 4
12 Squats
24 Merkins
12 Lunges – each leg
12 Back Rows

1 more round without the coupons, getting rid of the weight slowing us down.

Shoulder Press (with coupon)/Tuck Jump

Fire brigade to put the coupons back





2 Iron Project talks, 2 Hill Yeah Beat downs, 10 FNGs and F3 Royalty in the House.

This weekend welcomed OBT back to the Bay to deliver 2 Iron Project talks as San Mateo hosted a Men’s Catholic Conference.   OBT shared the F3 journey and mission to over 150 men during Friday night/Sat morning talks.   OBT also Qd the Sat beat down at Hill Yeah.   Hammer Qd the first Sunday beat down as F3 welcomed 10 FNGs over the weekend.  Gilligan, Fracker, Whoopie, Samwise Gamgee, E-40, Strip Mall, Harbaugh, Friar, Slacker, Tetanus, welcome to F3.  F3 SF Peninsula Royalty Peyton came up for the weekend as did our brothers Priorities, Sharkbait from Monterey.   Thanks to Shanerock for his part in getting the Iron Project on-board for this weekend.   Finally, thanks to all the PAX for your continued contributions to F3 and each other.  Iron sharpens Iron.


Turnimus Qs for nine as Bada Bing EHs a Stone.



QIC: Turnimus

Pax: Sweet Pea, Bada Bing, Frijole, El Pastor, Data, Stone (FNG), Sub Prime, Van Gogh

Warm up:
(In the parking lot)

Overhead Arm Circles x10 (foreward and back)
Crossbody Arm stretches, each arm 10 count
Shoulder stretches 10 count
Hamstring stretches, each leg 10 count
Quadricep stretches, each leg 10 count

Getting Warmer :

SSHs x 25 I.C.
Imperial Walkers, 3 count I.C. x 25
High Knees, 3 count I.C. x 25

25 Merkins o.y.o.
25 Air Squats o.y.o.
25 L.B.C.’s o.y.o.
Rinse and Repeat, 3 more times

0.75 Mile Mosey up and down the Alameda for retrieval of coupons (23 lb retaining wall blocks/stones)
Block Brigade the coupons to the A.O. 9 PAX + 20 blocks = 2 fun filled trips

Carry blocks to the goal line and line up.

Quarter Pounder:
-Sprint to the 25 yard line, 25 merkins, run backwards to the goal line, plank up and wait for the 6.
-Sprint to the 50, 50 air squats, run backwards to the goal line, plank up
-Sprint to the opposite 25, 75 Mtn. Climbers, run backwards to the goal line, plank.
-Sprint to opposite goal, 100 SSHs, run backwards to opposite goal line, plank.

Quarter Pounder with Cheese:
-Rinse and Repeat with coupons in hand the whole way.

We had just enough time to block brigade the coupons to a safe and secure location on the A.O. so #YHC won’t have to lug these bad boys in each and every time. This also allows for anybody who has the Q to incorporate some punishment on the PAX, should he so desire.



Naked Moleskin:

9 strong and dedicated men showed up to what looked like was going to be monsoon weather. Turned out to be a glorious (although brisk) sunny California saturday! We had an FNG in Stone, who was doing bleachers the previous Saturday. Bada Bing brought the E.H. and wrangled him in. Next week, we are going to be blessed by having a member of PAX royalty lead the Q. OBT will be delivering a beatdown Saturday AND Sunday, along with speaking at the men’s conference. It’s sure to be educational, if not torturous. I can’t wait to embrace the suck!!!

Get there!!

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