F3 Temecula

🎂 1/2 Murph at The Meadows 🎂

Q’d by Matilda

The 5ams got in 3 miles this morning — great job all! Then the crew kept it simple and straight up with a 1/2 Murph.

- WARMUP: 5ams got in 3 miles
- THE THANG: 1/2 Murph — simple and straight up
- MARY: Fork Lifts (Eating Cake)
- ANNOUNCEMENTS: Stone Cutters hat orders — check the link in Slack; North County convergence Sat Oct 10th; hike planned by some PAX down south tomorrow — reach out to Orbit if interested

COT: Another year around the sun. Reflecting, for me, on this past year and all that it has brought. There has been a lot of good that has happened, and using this time to look back but also seek out more going forward.

Family, physical and mental health, work, F3 all have been very positive this past year and I am so grateful for these times, and also really set forth to continuing the choices I’ve made, the loved ones relationships have gotten stronger, and the friendship and fellowship of my F3 brethren have been a blessing.

Using milestones like birthdays and new years and anniversaries are all great to assess where you are and where you’ve been. Don’t always wait for these big moments though, find that in yourself daily, weekly, monthly and so on to realize the path you are on and celebrate wins, however big or small they are.

Proud of being part of a group of so many HIMs. Here’s to another year!

—

BACKBLAST | THE CANYON

📅 9/22/26
📍 The Canyon
👊 PAX: 9
🆕 FNG: 0

WARMUP:
Hamstrings + arms stretched out.

THE THANG:
Partner up. One PAX ran the circumference of the soccer field while his partner farmer-carried two cinderblocks in the opposite direction. Meet up, switch, repeat. 15 minutes of this nonsense. 💪

Then we put the blocks to work with:
Back Scratchers • Curls • Mike Tyson Push-Ups • World War IIIs • Manmakers • Lawnmowers

Finished with a little Burpee Tag and then St. Mary.

MARY:
Yes. We did.

ANNOUNCEMENTS:
Check Slack.

COT:
We talked about opportunities we’ve successfully finished—and the ones we regretfully let slip away.

Failure and success are on the same road. Failure just has an earlier exit.

The question is: which exit are you taking?

BACKBLAST | CHEEK-QUINOX 🍑

We’ve done the Swolestice. Now it’s time to celebrate CHEEK-QUINOX!

📅 9/22/26
📍 Stonecutters
👊 PAX: 7
🆕 FNG: 1

WARMUP: 5K cemetery run

THE THANG:
A full-blown assault on the glutes. Core principles + 3 OMD Merkins, then repeated rounds of:

Motiv8ers • Mosey • Freddie Mercuries (20 IC) • Glute Bridges (20) • Cindy Squats (20) • Fire Hydrants (20/leg) • Kickbacks (20/leg) • Lunges (10/leg) • Step-Up Wobble Walk • Bulgarian Split Squats (10/leg) • Side Lunges (20/side)

Back to the Mosey and repeat until time.

MARY: Not today.

ANNOUNCEMENTS: SD Convergence • Ragnar

TAPS: Keeping one family in our thoughts as they prepare to welcome a Little Soaker in just two weeks.

HONORING LOCAL HEROES 🇺🇸
Today we honored Palm Springs Police Officers Lesley Zerebny and Gil Vega, who were killed in the line of duty on October 8, 2016 while responding to a domestic disturbance. Officer Vega had served 37 years; Officer Zerebny, just 18 months. Both left behind families, including Officer Zerebny’s 4-month-old child.

COT:
Today we focused on our butts—specifically the gluteus maximus. They’re the engine behind so much of what moves us forward: running, jumping, climbing, balance and stability.

Used well, they’re an asset. Used as little more than a comfy pad, they become ballast.

Same idea applies to the word “BUT.”

“I want to get in shape… BUT I hate getting up early.”

“I want to be a better husband/father… BUT there’s no time.”

But “BUT” can also change the direction of the story:

“I didn’t get the promotion… BUT I learned where I fell short.”

“I’m not strong… BUT I can get stronger.”

And the most important “BUT” is found in Romans 6:23:

“For the wages of sin is death, BUT the free gift of God is eternal life in Christ Jesus our Lord.”

That’s a pretty powerful word.

Thank God for the BUT.

So the challenge today: How are you going to use your BUT?

BACKBLAST: THE JOURNEY 🗺️
Monday, 9/14/26

Cyber Nanny and the Rabbits hit it o-dark thirty, then Buckeye and Flush Puppy took the Ruckin' tip at 5:30.

Dexter, GirlScout, and Buggy planked up for the Five Core Principles plus 26 OMD Merkins — 26 for 2026.

- Running Deck on tap
- Baseline (with Blox): Take No Prisoners Cactus Jacks, IC Hodor
- Midfield: Merkins, Big Boys OYO
- Twist: 3 cards in a row at either station = mosey after the third exercise — at least 3 moseys earned
- Hit one Joker for a McDuck 🃏
- Two-thirds of the deck done, 1.4 miles on top

Then runners, ruckers, and deckers linked back up for Countorama, Nameorama, TAPs, Word, and Ball of Man.

💪 12 PAX got their miles in for Ultra Giving Week — Day 2! Every step counts. 🏃

💬 The Word: "Our society leads us to believe that improvement is via addition. Wisdom and maturity will bring the realization that more often, subtraction is the key. Removing bad habits or practices or distractions has more benefit than adding one more good habit or practice... It's okay to not have an opinion!"

Today, 66 men celebrated F3 Temecula’s 4-Year anniversary of being planted in the Temecula Valley.

4-years ago, we had a vision to bring F3 to Temecula, and we had high hopes for that vision and the impact it could have.

But, it is safe to say that what we have today has FAR EXCEEDED what we hoped for, and this is only the beginning.

We are so early in this journey. There is so much to look forward to over the next 5, 10, 15, or even 20 years.

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

F3 is, and always will be, what you make of it.

All you gotta do is SHOW UP.

Your ACTIONS set your DIRECTION, which will ultimately determine your DESTINATION. 👊

ONWARD!!

A Brian Joyce VQ was just@what the doctor ordered!

16 brothers beat the fart sack and got 1% better!

WARMUP:
Motivators!

THE THANG:
1. 20 - Lieutenant Dans
2. 20 - Cindy Good Mornings
3. 20 - Cindy Sit-ups
4. 20 - Suitcase Cindy Carry - Alternate hands at midfield
5. 20 - Cindy Swings

Followed immediately by
The Pure Cardio Turf Shuttle
-Bobsled push to midfield
-Sprint out to far baseline
-Sprint back to midfield
-Bobsled push back to baseline

MARY:
You-Call-It’s at midfield

ANNOUNCEMENTS:
Convergence 9/12
Ultra Giving Week Signups

COT:
“When a severe storm rolls across the plains, cattle turn their backs and run away from it, only dragging out the pain and staying in the freeze longer. But the bison does something completely different—it turns directly into the wind and charges straight into the teeth of the storm. It doesn’t run, because it knows that charging through the storm is the fastest way to the clear skies on the other side. Whatever storm is waiting for you back home, in your marriage, in your career, or inside your own head—stop running from it. Face it, attack it, and charge straight through it. Be the bison. Into the storm.”

No matter what you’re going through remember to talk about it with your fellow men. You’ll be surprised how many are going through the same thing!

💥 The Burp Murph 💥

3/4 mile run
4 Stations 40 seconds each, 2 burpee buy-in before each station
- Station 1: 4 Burpees
- Station 2: 5 Pull-Ups
- Station 3: 10 Merkins
- Station 4: 15 Air Squats

Repeat for 5 rounds, then…

3/4 mile run…

Then, back to the 4 stations for 5 more rounds 😅

Beautifully painful, and makes the morning suffering absolutely worth it!

Credit to Belding for spicing things up!

Happy 1-Year Manniversary to the man who ALWAYS FRESH, never frozen…

The most recent recipient of The Dory…

And a man who has logged his 170th event in 12 months.

A true HIM through and through.

Congrats brother! This is only the beginning!

ONWARD!

Sun ➡ Mon ➡ Tues ➡ Wed

Something for everyone. We got runners, bootcampers, ruckers, and now...HOOPERS!

Pick your flavor, F3 Temecula has something for you. 100% free of charge...ALWAYS. 👊

COT (from Girl Scout at AO The Canyon):
"If you are lucky enough to have your parents still with you, we all will face the inevitable of aging parents. It's very hard.

We may not be able to control the circumstances, but we can control how we show up for them. It’s our responsibility to encourage them, inspire them, bestow blessings upon them, and continue to give them hope. While they are here, let’s help them live, laugh, love, and enjoy every moment we can."

WARMUP:
2.6 mile run. Getting ready for the AO Ultra and for Ragnar

THE THANG:
Running DOC

Baseline - WW3 and Single arm rows;
Midfield - Air squats and “Airy Okies”
🃏 - Half Shiner, Stairs

MARY: Nope

ANNOUNCEMENTS: 4 year convergence, Week of giving (See Slack post for detailed information), AO Ultra, Slamming 5k ( Boat would do it but he doesn’t want a free breakfast), Ragnar teams forming.

COT: We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
— Aristotle

F3 encourages this habit - this pursuit of excellence. Keep showing up. Keep choosing discomfort and hard things.