July 31, 2018 – Falcon Hill

July 31, 2018

AO: Falcon Hill

5:30AM- Stormy

Q- Burt Macklin, FBI

PAX, 19: Heater, Floater, johnny-5, Who Dey, Cub Scout, Swobbles, Bungee, Pavoratti, Stamp, Tails, Gold Star, Bear, FNG, brush fire, Elroy, fire drill, cobra, popcorn

Convergence and Disclaimer

Warmup:

Neck Rolls

Shoulder Rolls

Arm Circles

Bad Boys

Front Bad Boys

Knee to Chest (Quads)

Achilles Stretch

Tow Touchers

Sitting Groin Stretch

Hurdler Stretch

Sitting Toe Touches

PAX ran two laps, as a group, around track at AO Falcon Hill for warm up run.

Buddy Lovers:

In groups of three (one group of two), pax conducted three Buddy Lover rotations ( one rotation = one HIIT Drill, and two Strength and Conditioning exercises;  3 HIIT and 6 S+C X’s in total). S+ C X’s consisted of Upper Body: Push ups and Over Head Arm Clap. Lower Body: Air Squat and In place lunges. Core: Flutter Kick and Freddy Mercury’s. HIIT was a sprint of long sides of track and jog of short sides.

After completion of Buddy Lovers, small groups made one lap around track, with one pax carried at all times (Fireman Carry of Piggy Back Carry)

Plank until F3 Dayton Complete in all.

1/2 Mile cool down run interrupted by close lightening strike.

Back to the Flag for H20

Discussed leadership lesson within workout: “Don’t be the one to complain when someone is sandbagging in a group effort, be the one to figure out how to get the sandbagger over the finish line”

Stretch

COT

COUNTORAMA

NAME-O-RAMA

Converge around the Flag

Preblast for new AO this Friday!

With the upcoming 2018 F3 Nation IronPax Challenge, a CrossFit open style fitness challenge to find the strongest, fastest, most well-rounded ax across the entire F3 Nation, F3 Dayton is pleased to announce the opening of our New Friday Morning AO starting this Friday, August 3, 2018, 5:30 am at Epiphany Lutheran Church’s Austin Campus parking lot and fields (10551 Sheehan Road Dayton, OH 45458). This week we will be taking on the Pre-Season Workout, followed by each of the competition workouts during the next four weeks. After the competition is over, the AO will convert to a weighted workout AO, where having your coupon for good livin’ isn’t optional. We look forward to seeing you in the Gloom this Friday!

2018 IronPaxChallenge

PreSeason – will not count toward overall

ELAPSED TIME scoring

1 round

25 hand release merkins

100 yard bear crawl

25 hand release merkins

100 yard bear crawl

After completion, go to F3Greenwood.com to enter your ELAPSED TIME – all scores must be entered by Saturday, August 4 11:59PM EDT

*you may complete the workout as many times as you want – but ONLY enter ONE score per pax

*HandReleaseMerkin – DEMO VIDEO – take note of hands coming off of the ground at bottom and arms locking at top

*The PreSeason week is only meant to serve as a primer as to what is yet to come – the typical weekly workouts will be longer in duration – enough to fill a typical F3 bootcamp

July 30, 2018 – The Higgins

July 30, 2018 AO: The Higggins

5:30AM- Cool, Drizzly morning

PAX: Bungee, Goldstar, Tails, Zebra, Elroy, Wilson, and Swobbles

Q- Heater

Convergence and Disclaimer

Warmup:

20 SSH IC

15 Morrocan Night Clubs IC

Shotgun stretch (Hamstrings)

Other misc. leg stretches

Bad Boys

Front Bad Boys

Burpee Mile + Merkin Mile= Berkin Mile

Pax ran the path around Thomas Cloud park, which measures to be roughly 1.15 miles. Every .15 miles (or so) the pax would do 25 merkins , run .15 again and the pax would do 10 burpees; this was repeated until we finished the entire trail. We had a pax go down today with an injury and we never leave a man behind. That being said, we then took turns carrying a man sized coupon the rest of the way. Total merkins- 100 Total burpees- 40

Back to the Flag for a little sippy

Using the distance of the parking lot:

Lunge 3 car spaces, high knees 3 car spaces, butt kickers 3 car spaces, sprint about 10 car spaces. We did this twice

Keep butt down and side shuffle about 10 spaces, flip sides and shuffle about 10 spaces. We did this twice

Bear Crawl 3 car spaces and jog the rest of the spaces; bear crawl 4 spaces and jog the rest of them

Converge around the Flag

Stretch legs out on your 6

COT

COUNTORAMA

NAME-O-RAMA

July 28, 2018 – DeHavilland

AO: DeHavilland

Date: 7-28-2018

Time: 0700

Q: Wilson

Pax: Bungee, Cub Scout, Faucet, Floater, Heater, Orville, Pop Corn, Sox, The Dude, FNG (James Ketterman), and an Honorable Mention to Zebra who had to depart early due to Zebra duties.

Mosey to the gazebo for warm up:​

Side-straddle Hop (SSH), IC (20)

Cotton pickers, IC (20)

Swivel hips right, IC (too many…..)

Swivel hips right, IC (way too many….)

Merkins, IC (10)

The Thang!

Plain vanilla Indian Run the long way around the track, only 1 rotation. (This was by design. Wilson, being the workout Q, didn’t want to be the six all the time….).

Murph messed up:

Three groups:

Group 1 – jog to the pull up bar for a five reps;

Group 2 – Mountain Merkin (pushup from a mostly pike position, your six pointing to twelve), 10 reps;

Group 3 – Bulgarian Squat, five reps each leg;

Rotate through each station, rinse, repeat four reps.

Circled up on the lawn.

While the Pax held a raised leg position, on Pax would shuffle around to the left, pushing the legs down of the others, each taking a turn around the circle. Repeated to the right, but only after:

From a plank position, passed around a weight around the circle, right, left.

Mosey back to the soccer field where we:

SSH Tabata – 20 seconds on, 10 seconds rest, cycle 8 times, 4 minute total.

Tabata HIIT Mashup – Tabata timed, 1. Merkins; 2. Mountain Climbers; 3. Air Squats; 4. Lunges.

Five minutes of various stretches.

Count-o-rama; Name-o-rama, COT.

Final Thoughts from FREED TO LEAD:

“Every man in an F3 Ball of Man is there because he has chosen leadership over Mascot-ship by accepting the obligations of authority. And we are all in exactly the same boat. We are all idiots in the COT, that we know, we are the idiots upon whom our communities depend to protect them from nakedness. From the COT we draw what we need to bear up to the responsibility that comes with 43, to not waver and pull our hands from the wheel at the very moment the passengers most depend upon us to keep the ship off the rocks. Without that, being a leader rather than a Mascot at 43 would be a very naked and lonely thing. It might make the SadClown life look pretty attractive. F3 helps a man resist that temptation, but not for his own sake. He is Third. He resists for those he loves. He resists for love.”

YHC,

Wilson

July 28, 2018 – Oak Grove

7-28-18

A.O. – Oak Grove Park

Q – Tails

PAX – Bear, Firedrill, Pepper, Bonedaddy, Mercury, Brody, Bert Macklin FBI.

PAX TOTAL – 8

WARM UP STAGE

• SHOULDER ROTATION F/B – IC 30

• ARM CROSS ASS KICK – IC 30

• POSTERIOR SWING – IC 30

• PULL FLAPS – IC 30

• IMPERIAL WALKERS – IC 30

• STANDING TWIST – IC 30

Shoulder block – trot

BLOCK PARTY

• BICEPS CURLS OYO 15

• TRICEP PUMPS OYO 15

• OVER HEAD PRESSES OYO 15

• ROW PULLS OYO 15

• SQUAT SWINGS OYO 15

Shoulder block – trot

• RUN TO GOAL AND BACK

• BLOCK PRESS BURPIES OYO 5

• RUN TO GOAL AND BACK

• BLOCK SQUATS OYO 5

X 4

Shoulder block – trot

• WINDMILLS – IC 15

• AIR SQUATS – IC 15

• ENDURANCE MERCINS – IC 5

• MORAC NIGHTCLUBS – IC 30

HARAMBE 

• BEAR CRAWL TO POINT – DRAG BLOCK ALONG THE WAY.

• SEATED PUSH BACKWARDS – DRAG BLOCK ALONG THE WAY.

• DROP ROLL HOPS – 10

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

DeHavilland Preblast for Saturday July 28, 2018

Q: Wilson

Summers and picnics go together. Pot luck picnics are always fun. There’s always the guessing of who’s going to show up and what will they bring. There’s always such a variety.

Wilson, The Old Guy (Tog), will be at the Q at the F3 7:00 a.m. workout Saturday at Delco Park. He promises there will be a great variety.

But it will be no picnic.

July 26, 2018 – Falcon Hill

Aggro Crag Back Blast

AO: Falcon Hill

7.26.18

Time: 0530

Q: Swobbles
PAX: Tails, Goldstar, Heater, Elroy, Captain Planet, Stamp, Floater, Burt Macklin, Cobra, Johnny5, Who Dey, Pavarotti, Rollie Fingers

Stretching:

Windmills
Arm swings/butt kickers
Air kettle swings
Torso twists
Back row/fly
Cobra
Moroccan night clubs

Warm up x 2:
Jog corners, sprint straights
Corner 1 – 10 burpees
Corner 2 – 10 jump squats
Corner 3 – 10 merikans
Pick up 6 with plank

Mosey to FTH with blocks for Aggro Crag

Aggro Crag x 5:
Rows with block x (# for round)
Kettle swings with block x (# for round)
Bear crawl and pull block to mid way up FTH
Merikans x (# for round)
Bear crawl and pull block to top of FTH
Bicep curls x (# for round)
Skull crushers x (# for round)
Carry block to bottom
Pick up 6 with block over head or plank

Round 1 x 5 on exercises
Round 2 x 10 on exercises
Round 3 x 15 on exercises
Round 4 x 10 on exercises
Round 5 x 5 on exercises

Mosey back to start with blocks

Quad stretch
Toe touch
Cobra
Arm cross
Bad boys

COT
Prayer
Count-o-rama

Namerama

Photo

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