March 10, 2021


3 sets x 10 reps IC Lower: Around the World Lunges Full: Burpees Core: Mountain Climbers Cardio: Penguin Taps Upper: Catalina Wine Mixer Lower: Imperial Squat Walkers Full: Bodybuilder Core: Flutterkicks Cardio: Sprints Upper: Wallwalks YHC encouraged the PAX to invite their circle of influence into an open, help-me-lead-better, embrace-the-awkwardness, non-retaliatory rating of his leadership on a scale of…

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February 15, 2021

Nothing is difficult

THE SCENE:Nothing Fahrenheit (12*F, with a windchill of -12*F) F3 WELCOME & DISCLAIMER COUNT-OFF & NAME-O-RAMA:4 PAX: Choker, Croissant, Granola, and Orange Julius. MOLESKIN:YHC has been thinking about this Q for a while. The convergence of a 0*F “feels like”temp and a last minute Q availability was too good to pass up. Lots of modifications were made for movement,…

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December 27, 2019

Given, not earned

View this post on Instagram A post shared by Robert Murphy (@f3_granola) on Dec 27, 2019 at 7:52am PST THE SCENE:Given, not earned: 55*F F3 WELCOME & DISCLAIMER:Given, not earned. THA THANG:10 minute MoseyMARSOC Short Card10 minute Mosey COUNT-OFF & NAME-O-RAMA:3 Guys (Pizza Pies) for pre-ruck: Commie, Granola, Orange JuliusFive Guys (Burgers & Fries) for bootcamp: Commie, Flobee, Granola…

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December 11, 2019

“Ruck” workout

THE SCENE: Cold, dark, and bitter–just like how I like my marriages coffee.Luna the moon reflecting a light not her own,Did little to light the path I rucked alone.Some had rucks, most had none.250 burpees were left undone. F3 WELCOME & DISCLAIMER A couple of times. WARM-O-RAMA: Deconstructed 8-count bodybuilders. 15x IC Squats 15x IC Groiners 15xIC Plank Jacks…

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November 28, 2019

The Neverland 6

THE SCENE: 80*F (probably), and windy. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Burpees 10x IC Monkey walk 10x SSH 10x IC Carry kettlebells, barbell plates, and hex bar to visit the 6 stations (below) THA-THANG:The PAX who completed the most rounds (Bobsled at 6 rounds) ran 4 laps around the parking lot while the rest of the PAX bear crawled…

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November 2, 2019

Pass it on: The Q3 Challenge

The Q3 Challenge Any time you do a CSAUP event (GORUCK, Tough Mudder, Spartan, etc), HC to 1. Learn as much as you can about your life and the human condition2. Q at ¹your home AO, ²an AO you haven’t been to recently, and ³an AO you’ve never been to (or another #2 AO) within three months3. Share one of…

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October 16, 2019

Oh, I could never _________

THE SCENE: 60*F, damp, & windy. But enough about me. The weather was ok, too. AO: Arcadia QIC: Granola F3 WELCOME & DISCLAIMER THA-THANG: Overview: 2 Rounds 5 Types of exercises 10 Reps in cadence 20 Exercises 40 Sets for a 40 minute time hack, youQ style Time hack reward: End early. Time hack penalty: BodyBuilders in cadence until…

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October 7, 2019

The Sweet Spot: Minimum Effective Dose vs. The Law of Diminishing Returns

THE SCENE: Thoroughly-hydrated. Waterlogged, even. AO: Bermuda Triangle QIC: Granola F3 WELCOME & DISCLAIMER: $True WARM-O-RAMA: 8 minute 8-count bodybuilder EMOM: Add two reps each minute. Luxurious 3 minute rest/recovery. THA-THANG: 4x 200m sprint from various Star Gazers. 3 minute rests between sprints. 5 sets of 10 burpees, 200m sprint, AMRAP burpees in 2 minutes. 3 minute rests between…

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September 18, 2019


THE SCENE: Hump-Day Grump-Day. F3 WELCOME & DISCLAIMER Particularly the “led by men who participate in the workout in a rotating fashion.” THA-THANG: I had an undisclosed, but #VeryFair total rep count in mind (under 7 burpees/minute!). The workout would end once ALL PAX performed AND counted ALL reps TOGETHER in cadence, or by 0615–whichever comes first. Naturally, infractions…

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