Divide and Conquer. The PAX welcomes FNG Edison as The Golden State plants another shovel on May 5th. Hangar 1.

QIC: Turnimus and Subprime

PAX: Mountie, Hammer, Bada Bing, Sweet Pea, Data, Helo, Rudy, Frijole, Turnamis, Subprime, Ice-T, Edison (FNG)

*Mosy around the track
*25 side straddle hops – in cadence
*25 Heismans – in cadence
*25 Standing mountain climbers – in cadence
*25 Punches (2 jabs/2 uppercuts) – in cadence

Dynamic Stretching:
*Hug yourself
*Quad stretches
*Hamstring stretches
*Butt stretches
*Big arm circles (forward/backward)
*Windmill stretches
*Lap around the track

The Thang:
Modified Shock N Awe
*10 Merkins – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Merkins
*8 Merkins
*1 Merkin
*10 Merkins
Modified Shock N Awe
*10 Squats – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Squat
*8 Squat
*1 Squat
*10 Squats
Modified Shock N Awe
*10 Mountain climbers – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Mountain climbers
*8 Mountain climbers
*1 Mountain climber
*10 Mountain climbers

Find a partner and take a lap around the track
*Partner merkins – one in plank position, one does 10 merkins with feet on partner’s back – switch
Find a new partner and take a lap around the track
*Partner leg lifts – one on their six and lifts legs 20 times to their partner, one stands over the other and pushes legs back down

Find a new partner and take a lap around the track
*Kid n Play – Partners face each other and lunge forward 10 times each leg (with a high 5) – get into a rhythm and this goes smoothly – switch
Find a new partner and take a lap around the track
*Army setups – One does 50 full setups, one holds down the other’s legs – switch


Naked Moleskin:
Bacon wrapped hot dogs and Pliny the Elder…does it get any better. Bada Bing supplied the dogs; Turnimus and Subprime supplied the drinks to celebrate the launch of Hanger 1 on May 5th. F3 Expansion is happening in the Golden State. It is going to be hard to separate from the PAX, but it is also exciting to plant a new flag. F3 will continue to grow and we will always welcome new men. I hope to see a lot of you out in Mountain View on the 5th. Hanger 1!!

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





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