Always 70 and Sunny
Always 70 and Sunny

Muscle Up Buttercup


11 Warriors arrived at the village of Motunui to take part in a birthday tradition.

The SF was planted, a visitor was welcome, and the buttercups got to work

This how it went down.

Traditional mosey around the church. Then circle up. YHC explained the theme today would be Moana.

COP – Skip it, to much to get in today


Every 3 minutes for the first 36 minutes stop and do 3 Burpees

“The Maui” Shuffle –  While listening to the song “Your Welcome” by Dwayne “The Rock” Johnson, preform an exercise on the Q’s call. During the chours, run in place and when you hear “Your Welcome” do a Burpee. Exercises where SSH, DQ, Squats

Around the Village – Four corners around the church. 34 Merkins, 34 SSH, 34 WWII Sit-Ups, 34 Squats

Leave The Reef – Using the side parking lot, start with 3 4×4’s then bear crawl to the first island and complete 3 more 4×4’s. Rinse and repeat until we reached the basketball hoops

We Know The Way – Partner Up, First partner complete 12 PLT’s then partner carriers to the first island, then switch and repeat. Rinse and repeat for another set of 12 and a set of 10.

Mosey to the loop in front of the church

Tamatoa’s Revenge – Crab Walk Cakes, start a 5 step crab walk then complete 4 (single count) crab cakes. Rinse and Repeat around the loop adding 4 more crab cakes each time till you get to we reached 34

Mosey to the SF

Giant Hawk – Known on the F3 site as “Bat Wings”,  All IC, Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps.

Numberama, Namerama, and Announcements. The Carpenter took us out


Over the last 3 years YHC has put a pin on this Friday date at The Creek to celebrate not only his birthday (which this year was actually on Friday) but also and more importantly his first 2.0’s (You know her has Coupon) special day.

On 1/14/16, YHC and his M were truly bless with a lovely baby girl. This year is her 3rd birthday and she has requested to have a Moana theme It seem only fitting to bring that theme to F3.

With temp in the 20’s it was great to see double digit posting at The Creek. Thanks to Handshake for making the trip north. Also welcome to Scrum who just post for the first time early this week.

  • Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
  • GrowRuck coming up in March. Still time to sign up https://f3nation.com/growruck/
  • Please send thoughts, prayers, texts and offers to help Opus and his family while is wife on the road to recovery




  1. Buddy! Happy birthday brotha. This looks like the most solid of beatdowns. Way to keep the tradition alive. Here’s to a good man an another year around the sun.

  2. Happy Birthday Spit and to Coupon as well. I’m sure the entire PAX was telling you Thank You by the end of this. Well done.

  3. That was a whole lot of fun out there this morning! Thank you for designing a birthday beatdown that kept us moving and in pain throughout the whole time. It was a glorious morning on all levels!

  4. Well Done Maui! “You’re Welcome!” Great workout. Thanks for sharing your Birthday and Coupon’s!

  5. Nice theme work Spit, Happy Birthday to you and Coupon. Love the burpee timer, 3 minutes is a quick turnaround.