Welcome to F3 Nation

F3 in the Golden State.

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                                                    AYE!

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What is F3 ?

F3 is a national network of free, peer-led workouts for men. We plant, grow and serve these groups to invigorate male community leadership.

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The co-founders of F3 are David Redding, “Dredd,” and Tim Whitmire, “OBT,” who launched their first Saturday workout on 1/1/11 on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Our Core Principles

F3 workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

 

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Back Blasts

Home of “how it went down!!”  Aye!!

You Q’d.   Share your beat down.

 

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Helo Qs 11 as Cheddah and Van Gogh return.

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7/14/18
QIC-Helo
PAX-Mountie, Sweet Pea, Bada Bing, El Pastor, Scuban, Ice T, Van Gogh, Cheddah, Frijole, Gronk

25 SSH

3 min Stretch

Mosey to Beresford Park
In field:

25 LBCs
Side plank leg kicks x15 each leg
At skate park: 20 derkins, 20 squats, 20 box jumps, 20 lunges
In pairs (at playground): 50 pulls ups, 50 push-ups, LBC medley
Back to skate park: 20 derkins, 20 squats, 20 box jumps, 20 lungesMosey to softball field:
25 LBCs
Mike Tyson’s w/ bear crawl 50 yds
In pairs: Overhead tire carry 100 yds x2
In pairs: Overhead tire press x20, tire toss, burpees, plank (50 yds)

COT

Ice T Qs with a combo of beat down and ultimate frisbee.

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7/7/18

QIC: Ice T

PAX: Helo, Bada Bing, Gilligan, Frijole, Hammer

Mosey run to field (5 mins warm up)

25 Side straddle hops
25 Merkins
50 Lunges

2 Lap – Catch me if you can, 20 Merkins or 5 Burpees with the catch

50 yard side hop, 25 merkins
Rev Side hop, 25 Lunges
Reverse run, 25 Burpees
Forward run, 25 Squats

2 rounds of:
50 yard bear crawl forward, lunges coming back
bear crawl reverse, run back

Ultimate frisbee, 3×3
2pts for wood goal, 1 pt for fence goal
Run or throw, can’t stop
Hits the ground, other team gets it
Out of bounds, 20 burpees

COT

  1. Coffeeteria

Kaiser VQs a HANGAR 1 original.

7/718

Hanger 1
VQ: Kaiser
PAX: Virus, Subprime, Turnimus, Mustang, Edison, Droid

STRETCHING

WARM UP LAP

EXERCISE 1
5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to 40yrd line W/ 20 modified V sit-ups
Run backwards

M5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to opposite 40yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Bear crawl to 20
Crab crawl back to goal line
Sprint to opposite 20 yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Crab crawl to 20
Crawl bear back to goal line
Sprint to opposite goal line W/ 20 modified V sit-ups
Run backwards

EXERCISE 2
12 Jump squats in cadence
12 Squat surrenders in cadence (six on each leg)
Sprint to 40yrd line, 20 LBC’s
Run backwards back to goal line

12 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 40 yrd line, 20 LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 20 yrd line, 20LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite goal line, 20 LBC’s
Run backwards back to goal line

EXERCISE 3
On track, start at corner.
Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straight
20 Merkins at corner

Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straights
20 Merkins at corner

Rinse and repeat to complete two laps.

EXERCISE 4
15 Low flutter IC
15 Low dollys IC
20 LBC’s OYO

15 High flutter in cadence IC
15 High dollys IC
20 LBC’s OYO

Finish with 1 minute plank

COT

Coffeeteria

Turnimus Qs 9 as the Pax welcomes Thin Crust.

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6/9/18

QIC: Turnimus

Pax: Edison, Virus, Subprime, Corky, MoMo, Rudy, Zelda, Thin Crust (FNG), Turnimus

Warm up:

Static Stretching
-Arm and Shoulders
-Quads and Hamstrings
-Toe Touches

Arm Circles x 10 each way
Over Head Claps x 15 I.C.
Imperial Walkers x 15 I.C.
HIgh Knees in place x 15 I.C.

The Thang:

Line up at the goal line:
15 SSHs I.C.
High Knees to the 50, then backwards run back
15 SSHs I.C.
Side shuffle to the 50 facing the school, then backwards run back
15 SSHs I.C.
Side shuffle to the 50 facing the street, then backwards run back
15 SSHs I.C.
Low Skip (ankle height) to the 50, backwards run back
15 SSHs I.C.
Mid Skip (calf height) to the 50, backwards run back
15 SSHs I.C.
High Skip (knee high to chest) to the 50, backwards run back
15 SSHs I.C.
Sprint to the 50, backwards run back

Mosey Lap around track, then line up at goal line
-25 Merkins I.C.
-25 Air Squats I.C.
-25 LBC’s

Indian Run lap around track
-25 Merkins
-25 Air Squats
-25 LBC’s

Indian Run Lap around track
-25 Merkins
-25 Air Squats
-25 LBC’s

Follow the Leader lap around track (mixed in skips, side shuffles, backwards run and AYGs every 200 meters or so)
-25 Merkins
-25 Air Squats
-25 LBC’s

Dora 1-2-3 :

Split up into teams of 2, pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Everyone lines up at the goal line and Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are as follows :

100 merkins per team (chest), once completed plank up and wait for the 6
200 LBCs per team (core), once completed plank up.
300 squats per team (legs).

6 minutes of Mary:

Low Flutters X 15 I.C.
High Flutters x 15 I.C.
Low Dollys x 15 I.C.
High Dollys x 15 I.C.
15 LBCs oyo

Count-O-Rama : 9
Name-O-Rama : 1 FNG
C.O.T./B.O.M.

N.M.S.

Since the launch of HANGAR 1, this may be the first time on a Saturday that we’ve had single digits. Subprime is still Q’ing every Tuesday and Thursday and seems to have a good core of 3-4 guys there. Speaking of Subprime, his persistence on EH’ing via the Nextdoor platform continues to draw FNG’s as we welcomed Thin Crust. He’s an experienced ex tri-athlete who came locked and loaded already sporting HANGAR 1 gear….as an FNG!! Keep giving it away gentlemen, it works!! Continued prayers for Edison’s newborn daughter, who’s made it home after heart surgery. Next week, we have our first V.Q. at HANGAR 1 as Droid is stepping up to the plate. I’m always excited to see what new beatdowns I get to endure. Also, #cervezasalute. If any brothers from HillYeah! feel like coming out, we’ll have a frosty beverage waiting for ya! Get there!!

AYE!!

Bada Bing coaches up the PAX.

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Light skip – “Deon’s” – Carioca – alternate every 25 yards, repeat for a full turf lap.

Start at goal line – jog 50 yards Knee Hugs, Jog 50 Cradles, Jog 50 Flamingos, Jog 50 Hamstrings, Jog 50 “open the gate”, Jog 50 “close the gate”, Jog 50 low laterals, Jog 50 Toy Soldiers

Start at goal line, lateral shuffle out 3 “steps” then turn and “go!” (to the 40) walk back and repeat (total of 4 reps)

start at the 200 meter start line on the track (staggered in lanes)… 2 x (3 x 200), diagonal walk between reps, full turf lap walk between sets

“4 corners strength” – push ups for 30 seconds, jog 50 clockwise to next corner Squats for 30 seconds, jog 50 CW LBC’s for 30s, jog 50 CW Carolina Dry Docks for 30s, jog 50 CW revers lunge for 30s, jog 50 CW V-Ups

Head to the 50 yard line bear crawl back to goal line – every 10 yards do a quarter turn clock wise

Stretch at goal line

Count-O-Rama

Name-O-Rama

COT

Coffee-O-Rama And fellowship!

Turnimus Qs a Block Brigade of 16 at HANGAR 1 as F3 welcomes 3 FNGs.

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QIC: Turnimus

Pax: Mustang, Edison, Prius, Yammster, Virus, Buffy (FNG), Kaiser, Caesar, Subprime, Corky, Chowda (FNG), Droid, Tornado, Preppy, Creampuff (FNG), Turnimus

Warm up:

Static Stretching
-Arm and Shoulders
-Quads and Hamstrings
-Toe Touches

Arm Circles x 10 each way
SSHs x 15 I.C.
Imperial Walkers x 15 I.C.
HIgh Knees in place x 15 I.C.

Indian Run lap on the track.
-Single-file line of runners in which the last guy sprints to the front. Rinse, repeat.

The Thang:

Block Brigade:
-Mosey to Y.H.C. truck and single file behind the truck (16 deep), we continue to unload 23 lb retaining wall blocks, brigade style. As instructed by the QIC, we kept the blocks overhead, until everyone had a coupon in the air, then we walk back to the A.O……blocks overhead the whole way. Line up at goal line, blocks in front of you.

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, 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.

Double Quarter Pounder:
-Rinse and Repeat withOUT coupons.

Black Snake lap on track.
-Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

Line back up at goal line in front of your blocks. With blocks in hand, we did a bicep curl to overhead shoulder press back down to a reverse curl. x 15 I.C.
-Rinse and Repeat for a 2nd Set.

Six Minutes of Mary:
(Don’t forget those coupons, I didn’t bring them for nothing.)
Circle up at 50, on your 6, coupons overhead.
-Low Flutters X 15 I.C.
-High Flutters X 15 I.C.
-Low Dollys X 15 I.C.
-High Dollys X 15 I.C.
-L.B.C.’s X 25 o.y.o.

Rinse and Repeat for a 2nd Set.

COT

Naked Moleskin:

Week 3 at HANGAR 1 and all systems are a go! 2 more FNG’s via the Nextdoor App. Not sure who gets the #tclaps, Subprime for steady promoting on Nextdoor or all the M’s on Nextdoor who tell their husbands about F3? Either way, it’s being given away. Speaking of giving it away, Edison coming thru strong and early with the E.H. of Buffy. Looking back on my VQ at Hillyeah!, I just knew I had to introduce the men to the concept of coupons. 23 lb. retaining wall blocks were just what the doctor ordered. HANGAR 1 now has it’s own set of coupons, conspicuously stashed at the A.O., should anyone feel compelled on their next Q. Mustang, Subprime and Turnimus round out the next 3 Q’s but we are still looking for a few good men to ring that #2ndbell and lead us in a workout. YHC is also waiting for some of the other Hillyeah! regulars to make their inaugural visit to HANGAR 1! (sup wit dat?)

Coffeteria at Roger’s Deli seem to suit us just fine. Plenty spacious, coffee as black as my badass black F3 shirt and plenty of breakfast options. I’m just not sure what’s harder, the 60 minute beatdown we endure at 7am or the decision to stay away from the bacon covered maple bars?

Lastly, pre-orders for HANGAR 1 shirts end on Thursday the 24th. We are fully funded so the shirts will go to print and will be sent out and delivered by mid June but once the pre-order ends, this design wont be available for purchase. If you’re looking for some new F3 SF PENINSULA gear, this design is once again available. Pre-orders will be taken till 5/30.

P.S. HANGAR ONE workouts every Tuesday and Thursday at 5:45am (45 min) and STEPS at Central Elementary in Belmont, every Wednesday and Friday, 5:30am (45 min).

GET THERE! See you in the Gloom!

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