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F3 | June 23, 2017

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Kirkland goes BANG and F3 hits the West Coast!

  • When: 03/12/16
  • QIC: Chaser
  • The PAX: Justin Popp (FNG HallPass), Rick Danis (FNG LegalZoom), Carlos Mendes (FNG Rotary), Danny Stokes (FNG Linus), John Bolling (FNG Grissom), Kevin Facchine (FNG Patz), Roger Trousdale (FNG Winkle), AP, Robber, Chaser

10 men posted on a cool (cold?) rainy Saturday morning in Kirkland, Washington and suddenly this little workout group called F3 Nation spanned coast to coast. In the 40 degree steady rain this party of 10 almost seemed anti-climatic after 5 years of F3 that has included 600+ pax Mud Runs, nearly 200 pax Blue Ridge Relays, 400 pax 5 year anniversary workouts and parties…BUT this launch was anything but anti-climatic in the hearts and minds of those 10 men who posted in Kirkland on Saturday. It may just be “only a workout” but YHC saw that familiar glimmer in the eyes of those FNGs that says a switch has been flipped and lives have been changed…again…and in that hour, over 2,800 miles from Charlotte, NC, that distance shrunk to nothing.

Conditions: 41 and raining from the drop but the rain stopped early on.


Mosey out to the field center for COP:
All 4 count, IC
SSH x 25
Squats x 10
Imperial Walkers x 20
Merkins x 10
Little Baby Arm Circles x 30 forward, x 30 backward (AP’s heckling at this call soon turned to #crowdpleaser whines)
Raise the Roof x 20
LBCs x 20
Flutter Kicks x 25
Merkins x 10
Burpees x 5 OYO

Partner up for a Strings of Fire
P1 low plank while P2 runs 60 yards to the fence; 5 burpees
P2 returns and partners #flapjack
Count down from 5 burpees to 1 with each man doing 5, 4, 3, 2, 1.

Mosey to picnic tables.

Step ups x 10 each leg OYO
Decline Merkins x 10 IC
Dips x 10 IC

Step ups x 10 each leg OYO
Incline Merkins x 10 IC
Dips x 10 IC

Step ups x 10 each leg OYO
Decline Merkins x 7 IC
Dips x 10 IC

To sidewalk edge:
Ski hops X 30 second side to side
Fron to back x 30 seconds
Side to side x 30 seconds

Mosey to soccer field:

#Beast-type AMRAP:

Line up at cone 1.
Run to cone 2: 10 lunges
Run to cone 3: 10 jump lunges
Run to cone 4: 10 hand-release merkins
AMRAP x 5 minutes (As many Rounds As Possible)

Line up at cone 1.
Run to cone 2: 10 big boy sit-ups
Run to cone 3: 10 russian twist (count one side)
Run to cone 4: 10 V-ups
AMRAP x 5 minutes (As many Rounds As Possible)

Mosey to #Shovelflag positioned between the two fields for #ShovelFlag presentation, discussion of significance.

Mosey behind #Shovelflag to field center for #Mary:
Chaser: Flutter kicks, low and slow x 30
AP: Plank-o-rama
Chaser: Flutter kicks, low and slow x 20
AP: Protractor
All done.

COT with naming of 7 new brothers.
BOM led by Chaser

– To say it was a monumental morning would be an understatement. Truly and honor and a privilege for YHC to lead these men in this first ever official F3 workout on the west coast. F3 Nation is now coast to coast and will do big things in Kirkland. TYHC can not wait to watch what these men do out there.
– 100% attendance at #coffeeteria at Zoka. #strong
NEXT WORKOUT is THIS WEDNESDAY 5:30am-6:15am with AP on the Q.
BIG SATURDAY workout this Saturday with Laettner on the Q all the way from Charlotte. Remember your promise to YCH and post with a FNG in tow. If you’ll be out of town…SEND YOUR FNG ANYWAY!!!
FROM AP: I’ve set up a couple websites for you to help tell people where to go… is our schedule and general info page, including how to follow us on social and to buy shirts if you want ( is the main link there). is where to find our past workouts, one of which will be Saturday’s workout.

  • On March 15, 2016


  1. Bartman919

    Is that the Danny Stokes I think it might be?

    • Yup, Bartman. Yup. It was super cool for him to be there, and he’s coming back once he finishes biking cross-country. GORUCK guys are here for their production ops, and I foresee more connections!

  2. Aye. Freaking Aye.

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