F3 Temecula

SAVE THE DATE!! Saturday, September 12th!

We are officially one month away from F3 Temecula's 4-year Anniversary Convergence!

The more the merrier! If you have never been to an F3 workout, this would be a great one to join for your first time.

A solid beatdown, with some coffee and fellowship with the local men of Temecula Valley.

More to come in the next couple of weeks...

Will we see you there?? 🫵

ITS BOUNCIN’ TIME!!

**WARMUP:** 5 Merkins for each F3 Core principle
Toy soldiers
Scoops
Quad pulls
IT band stretch
Mosey lap

**THE THANG:**
Round 1
WW3- 15
Cindy Curls- 15 in cadence
Reverse lunges- 15 (each leg)
Big boy sit up- 20
Su***de

Round 2
Manmakers- 15
Single arm rows- 15
Cindy Squats- 15
Freddy mercurys- 15 (in cadence)
Murder bunny- Goalbox
Reverse (backwards back)

Round 3
Burpees- 15
Skull crushers- 15
Hamstring- 10
Box cutters- 15 (in cadence)
Bear crawl- goalbox
Reverse (crawl bear)

Repeat- Round 1
WW3- 15
Cindy Curls- 15 in cadence
Reverse lunges- 15 (each leg)
Big boy sit up- 20
Su***de

**
End with some Bouncy Time

**ANNOUNCEMENTS:** Puke and Rally on August 22nd with Orbit (Charlie Wright)
Mens Breakfast on Saturday & Mens Conference on 8/28 with Tooth Fairy (Sam Young)
F3 4-Year Anniversary Convergence Sept 12th
Ultra Giving week Sept 13th - 19th

**COT: A lot of us get anxiety and overwhelmed when we look to far down the road at all the possible outcomes that can happen. Focus at the task at hand and trust yourself and your abilities that you will know what to do to overcome an obstacle that lies in front of you. Try to eat the elephant one bite at a time rather than trying to eat it all at once. Focus at the task at hand and even if **it’s** an inch a day soon you will look back and you have seen **you’ve** traveled miles. We all have the ability to handle and power thru more than we all know. **

So much can happen in a week!

Enjoying the beautiful mornings (and evening hoops) in the beautiful Temecula Valley. 🙌

F3 Temecula is more than a workout 👊

SHOW UP!

16 brothers showed up to be led by an 8th grader??

YOU KNOW IT! 😤

Our boy First Base signed up to lead his first solo Q. You don't see many young 8th graders (about to start 8th grade) waking up to workout at 5:30 AM, let alone lead a group of men.

The best part? He dropped one of the best COTs we've had. It went like this...

COT:
“I signed up to lead today because I thought I was ready, but that didn’t mean I wasn’t nervous. I think sometimes we wait until we’re 100% confident before we try something new, but that day probably never comes. Being ready doesn’t mean you don’t have butterflies—it just means you’re willing to move forward anyway. Today reminded me that courage isn’t the absence of fear; it’s choosing to act even when you’re nervous. There are probably things each of us has been putting off because we’re waiting for the perfect time. Maybe this week is the time to take that first step.”

Announcing recipient #7 of The Dory!

Congrats to our man who is ALWAYS FRESH, NEVER FROZEN!

🥖 BREADSTICK 🥖

One of the most consistent PAX, who brings creativity, a positive attitude, and has transformed his fitness journey. Way to Lead from the front!

👏 👏 👏

A reminder of what The Dory represents (thank you Gift Wrap Miguel Cortes ):

The Dory — the Spartan spear.

In ancient times, it was more than a weapon.

It was a promise — to hold the line, to protect your brothers, and to fight with courage no matter the cost.

In F3 Temecula, The Dory carries that same spirit.

It reminds us why we gather:
-to show up with consistency
-to push through the hard things
-and to lift up the man next to us.

It is a symbol that we are part of something bigger than ourselves.

Each quarter we pass The Dory to the HIM who best lives out those values — a man who sharpens others, leads from the front, and embodies Fitness, Fellowship, and Faith.

Part of the ritual is the previous recipient presents The Dory in a formal hand-off, sharing the positive feedback shared with him by the SLT.

This month, that man is Breadstick! Steve Grant

With this, accept the challenge to keep leading, keep showing up, and keep pulling the rest of us forward. 👏👏👏

Backblast from The Canyon where we announced the 7th recipient of The Dory! See our next post for the reveal!

DATE: 2026-07-25
AO: The Canyon
Q: Fluffer,
PAX: Adam Merritt Slow Pitch (Brock Perkes) GirlScout (Syd) Breadstick (Steve Grant) Frijole (Ryan Pinto) Triple Play (Ray) Beast Mode (Carlos) First Base (Diego) Soul Cycle (Nate Koch) Kodak (Frisco) Mulligan (Jeffrey Pratt) Nerf Yackie Moon Buckeye Tailspin Tooth Fairy (Sam Young) Fluffer Blue (Joe Smith) Dexter
FNGs: None
COUNT: 19

Event Type: BootcampWARMUP: mid field mosey, Bernie back to end line. Toy soldiers. Leg cradle. WGS. Arm circles.

THE THANG: 20 reps, run to penalty box and back. Repeat with a run to midfield and back, far penalty box and back, far end line and back, finish with 20 reps.
Round 1: merkins
Round 2: Helen Hunts
Round 3: crunchy frogs
Round 4: curls
Round 5: man makers
500 reps total when completed.

MARY: none

ANNOUNCEMENTS: convergence is coming up, 10k a day is coming up (giving week). Puke and rally is coming up.

COT:two things…
First - passing of the dory to Breadstick (Steve Grant) from GirlScout (Syd).

Second. What is pushing you? Vs. what is pulling you? I have some many things pushing me right now. Either eliminate them or reframe them. Focus on what is pulling you. It will lead to contentment.

**THE THANG:** Movie themed fractional Drive-in Murphy (More than half 🤷🏼‍♂️)

Core principles:
Open to all men - 3 Merkins OMD for the 3 Amigos
Free of charge - 4 Merkins OMD for the Fantastic Four
Held outdoors - 5 Merkins OMD for Slaughterhouse Five
Peer led with leadership rotating among the participating PAX - 6 Merkins OMD for The Sixth Sense
Always ends in a Circle of Trust - 7 Magnificent Merkins OMD for The Magnificent Seven

800m run,
15 rounds of 5 Pull ups, 10 push ups, and 15 squats.
800m run

**MARY:** Not today - she was at the snack bar

**ANNOUNCEMENTS:** Happy birthday Seahawks!! (12)
4th anniversary Convergence Saturday 9/12. Get out the EH.
AO Ultra week immediately following convergence. Coincides with week of giving - more details Friday
Ragnar in October
Grand Slam 5k on 8/22 - check with Orbit (Charlie Wright) for details
Check Slack for others

**COT: - **Sticking with the movie theme.
Danny Trejo follows a strict personal rule and always includes a contract clause requiring that any criminal or villain character he plays must die or go to prison by the end of the story.

**Why He Has This Rule**

- **Crime doesn’t pay:** Trejo wants to show young viewers that bad behavior and illegal actions lead to real consequences, rather than a glamorous or successful lifestyle.

- **Personal history:** Having spent over a decade in the California prison system before turning his life around, he treats his acting choices with personal responsibility.

- **No happy endings for bad guys:** He ensures that antagonistic “tough guy” characters never get away with their misdeeds, reinforcing a clear moral message on screen.

What we do and how we do it matters and it makes a statement about what matters to us. Set your guardrails before they’re needed.

“The road less traveled…”

5 Core Principle

Hero WOD: as

400m (mosey)
20 Merkins IC
10 BBS OMU
10 Snippy Mercury’s IC

400m (Sprint)
20 Jungle Bois
20 Flutters IC
20 Mountain Climbers IC

400m (Mosey)
10 Goblet Squats (IC)
10 Cruncy Frogs IC
10 Peter Parker’s IC

400m (Sprint)
20 Curl Press IC
10 Burpees (OMD)
10 Airport Security (IC)

400m (Mosey)
20 Backsratchers (IC)
10 Sexy Circles (IC) x 2

COT:
“If you listen to the masses, you’ll soon find out the ‘M’ is silent”

My pre blast mentioned a road less traveled…and I think that’s the road each of us are on…

Currently, and I’ve shared this with a couple of people, I’m in a place where I’m completely overwhelmed, tired, and a bit scattered…but most of it is good stuff.

It’s stressful…there are things that are open-ended…there is a TON of learning and figuring things out…

But it’s all stuff that I’ve brought on to myself…and most of it good stuff.

And that’s where the fruit is…when you branch out of your comfort zone and try something new…something hard…something unknown.

F3 is Freed to Lead, meaning if you see a need in the community or our region for something that will make it better, you go for it and know that you have the full support of F3 Temecula and our members behind you.

Case-in-point 👉 Several PAX were looking to get in more road miles in during the week. We have multiple Trudge (hike) AOs on Friday's, but some of the men needed something different.

The solution? Start testing the waters with an Off-The-Books ("OTB") workout for Friday mornings and see if there is any interest.

That's how all of our 9 AOs have started, but they've stayed because our PAX continue to show up and keep this ship moving forward.

Not an official AO just yet, but we feel like it's closer than it's ever been to becoming one.

How will you make a difference in your community? What are you looking for? Chances are F3 Temecula can help with both.

We are FREE of charge and open to ALL men. No matter the man, you are welcome.

All you gotta do is SHOW UP.

See You In The Gloom (SYITG) 👊

Our very on 4x RESPECT PAX, "Blue", (83 years young) joined forces with Soul Cycle to lead the Q on Saturday! An absolute blessing having this man show up every Saturday, rain or shine, and workout with us.

The cherry on top ? The wisdom shared in COT...which you can see below. It went something like this:

THE THANG:
Skip half down and back
Side shuffle down and back
Jog half Bernie back

👇 TWO SETS 👇

10 Count in Cadence
Forward arm circles
Backwards arm circles
Seal claps
Viking claps
Moroccan nightclub

3 SETS - 10 count in cadence
Merkins - Blue
Squats - Blue
Cindy press - Cycle
Hip bridge - Cycle
Cindy curls - Blue
Lunges - Cycle
MARY:
Sexy Circles
Monkey Bumpers
Hip Dips
Big Boy Sit Ups

ANNOUNCEMENTS:
4 year convergence September 12.
Ultra Giving Week!
COT: Words of wisdom from Blue 💙

Time is your most valuable asset.
Character is more important than reputation.
Relationships are life’s greatest investment.
Money is a tool and not the goal.
Failure is a good teaching tool.
Own up when you make a mistake.
Learn to listen.
Learn Continuously.
Leave things better than you found them.
Life moves fast, work hard, love family and cherish friendship’s and take care of your health.