Today was our first F3 Dayton family picnic. It was a great time of fellowship and celebrating the deep relationships we are developing amongst our PAX. If there were a fourth F, it would definitely be family, because we are family.
Saturday July 21st Q
DeHaviland; Delco Park
Ruckership 6:00am to 7:00am.
Stamp, Heater, Wilson, Floater covered 3 miles.
F3
7:00am start.
Q: Stamp
PAX: Tails, Heater, Fire Drill, Popcorn, Wilson, Johnny 5, Cubscout, Orville, BoneDaddy, Faucet, Wilson, Cobra, Zebra, The Dude, Floater.
Opening admin
Mosey to pavilion.
Stretches.
Round of Bruce Lee’s at the pavilion.
Run to far corner then 40 air squats hold until group is finished. Run to opposite corner then 20 push-ups and hold plank until group finishes. Final run back to pavilion and repeat.
One mile ran, 80 squats, 40 push ups, two rounds of Bruce Lee’s.
Slowsy to field, ended with The Deck.
Slowsy to parking lot. Count o’ rama.
End admin. PR stuff.
End at 8:00.
7/19/18
AO: Falcon Hill/FTH
Q: Floater
PAX:
Warm up
Walking knee to chest 15 yds
Inchworm back
Walking lunge 15 yds
Butt kicks
Hamstring stretch (middle left right 30 sec)
Quad stretch (right/left)
Hip stretch (right/left)
Runners stretch
T push up (12 total 6 each side)
Neck rolls (both ways 30 sec)
Side straddle hops (20 in Cadence)
Cash In 100 Group Burpees in cadence
Mosey to FTH
CHLAMYDIA (thanks Pavarotti for the name)
Hill Sprint over hill from backside
5 Squats 10 Lunges (5 each leg)
Bernie Sanders
Al Gore for 6
Hill Sprint
10 Squats 20 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
15 Squats 30 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
15 Squats 30 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
10 Squats 20 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint over hill from backside
5 Squats 10 Lunges (5 each leg)
Bernie Sanders
Al Gore for 6
Hill Sprint Wave
PAX holds plank position while each PAX takes turns doing 1 hill sprint.
Mosey back to track
Cash Out 100 group Burpees in cadence
COT
Name o’ Rama
Picture
7-17-18
A.O. – Falcon Hill
Q – Tails
PAX – Rolly Fingers, Stamp, Bear, Firedrill, Cobra, Floater, Cub Scout, Captain Planet, Zebra, Johnny 5, Bungie, Heater, Elroy, Poltergeist, Woodchuck, Pavarotti, Bert Macklin, Swobbles.
PAX TOTAL – 19
WARM UP STAGE
Shoulder block – trot to hill
MOUNTAIN GORILLA
Top of hill
BLOCK PARTY
Shoulder block – trot down hill March to track.
HARAMBE
FINISH UP
Countarama
NAMEORAMA
COT – Short prayer and encouragement
PHOTO
July 16, 2018
AO: The Higgins (Thomas Cloud Park)
Q: Wilson
Pax: 6 – Bungee, Cobra, Heater, Johnny 5, Tails and Zebra.
There were a couple of odd things about this morning’s workout. But then, getting up for a workout at 5:30 a.m. seems odd to a lot of folks.
It began with the warm up. I’m old school (not just old, contrary to Heater’s perspective) and there’s something comforting to mewith Side-Straddle-Hops (SSH). It takes me back to jr. high school. Except the first time I Q’d in early May I ran out of gas barking out the cadence by the 10 count. Today, at 18 I was thinking, “How many of these can we do??? Let’s see?” We quit at 37.
Why quit there? I don’t know. It was just time to quit. Odd, I know.
We followed up with 19 cotton pickers (IC). 19?? Odd.
Windmills (IC), 13.
And then I wanted us to buddy up. You know, kinda like the Odd Couple.
Staying in the parking lot, five workstations were set up with an emphasis on antagonistic muscles to counter the high number of Merkins, LBCs and Squats that make up our normal routines.
1. Using portable dip bars, crawling under the bar for an angled row (10) to counter the Merkins;
2. Leg curs, with a partner assist: from a kneeling position, slowly the body down, and give a push back up, pulling with the hamstring, to counter the quad workouts of squats(5);
3. Mountain Merkin (10): with hands on the ground, have your six point to the 12 so you’re simulating an overhead press, countering the pull ups from Murphs;
4. Just to have enough stations, catch with your buddy with a 25# medicine ball (10 tosses each).
But wait. We had seven Pax. One Pax flew solo through the stations. Instead of playing catch, Solo had an exercise of choice. Most chose Al Gore.
And when your set was finished, assume a superman pose to counter the LBC and Bruce Lees.
And the assisted leg curl? How did someone get that done alone?
Trust me, it was odd.
Seven Pax, seven round – 245 reps.
The antagonistic workout was antagonizing.
F3 workouts have their own oddities that we follow: Count-o-Rama, Name-o-Rama, and Circle of Trust (COT). After reminding the Pax of our family picnic Saturday, and our Q-Council meeting (Thursday night, 6:00 or Friday morning, 5:30.I know, it’s an odd time for a meeting….) YHC concluded with a prayer to SkyQ, grateful to be a part of such an odd bunch of guys who would join together for this workout.
You know what else is odd? Someone is reading this and wanting to know how they can get in. Check the web site for location and times.
July 14, 2018
AO: DeHavilland
Q: Floater
PAX: 20 Goldstar on photography. Heater, Popcorn, Tails, Pavarotti, Bungee, Noodle, Bear, Fire Drill, Bambi, Cobra, Johnny5, the Dude, Burt Macklin, Cub Scout, Faucet, Stamp, Orville, Who Dey
Mosey to Gazebo
-SSHs in cadence
-Widespread hamstring (R, L, Mid)
-6 Bonus Birthday Burpees for Pavarotti and CubScout
– Quad Stretch
-Morrocan Nite Clubs
-Hip to Runner Stretch
-Bad boys
The Thang – Enter the Dragon
Bring Bruce, Lee and Sack coupons for all laps.
10 Cones Set up around pond (1/2 mile). Starting at gazebo run to first cone perform 1 squat. Increase by one at each subsequent cone through all 10 cones. Finish at Gazebo
Bruce Lee’s together
Round 2 – Merkins
Bruce Lee’s together
Round 3 – Burpees
-COT
-Count o Rama (20 PAX)
-Name o Rama
-Prayer
-Picture
#f3 #f3dayton #f3nation #f3ohio #bettertogether #whileyouweresleeping #fitness #fellowship #faith #brucelee #enterthedragon
F3 Credo: Leave no man behind, but leave no man where you find him. #f3 #f3dayton #f3ohio #f3nation #pickupthesix #leavenomanbehind #daytonohio #dayton #leavenomanwhereyoufindhim #stronger #better #faster #fitness #fitnessmotivation #fitnessmodel
7-13-18: OAK GROVE PARK
PAX: Tails, Goldstar, BoneDaddy
On Friday, July 13, 2018, at 0530 three members of F3 Dayton did descend upon Oak Grove Park to perform a reconnaissance mission to obtain and gather more topographical information for potential future operations. Upon initial arrival at Oak Grove Park, one thing was certain and that was lighting for a future operation would be minimal. However, several outposts did exist that contained lighting that spread to their immediate surroundings. After orienting themselves the PAX gathered their equipment a 40-pound sandbag and two 60-pound sandbags and headed off into the darkness.
After stealthily crossing over what was designated as Bridge 1, the PAX discovered the LifeTrail Advanced Wellness System which is a functional fitness system designed for the more respected PAX members containing seven three-sided panels which feature 159 possible different exercises. After a thorough investigation and inspection of the overhead press, weighted squat, and lower-body cycling stations the PAX regathered their equipment and continued on their exploration.
Arriving at had been designated as Bridge 2, the PAX came upon the Energi Prime fitness system. The Energi system is a more dynamic bodyweight functional fitness system that features five workout stations featuring 120 different exercises. This system also contains complete programming for up to 24 people at a time with instructional videos. The PAX having completed testing the tensile strength of this equipment the PAX again gathered their equipment and headed out on the highway to the Danger Zone.
Covertly, entering the danger zone with the hopes of avoiding any Hawkeyes the PAX discovered a pristine set of stairs to nowhere that could be used to increase the lung capacity of other PAX members. Some time was spent enjoying the view while partaking in general mumble chatter as the sun rose over Oak Grove Park. With the prescribed time for ENDEX quickly approaching, the PAX return back to their extraction vehicles upon one of the three paved multiuse trails. These trails are measured at 1/2 mile, 1 mile, and 1 1/2 miles respectively. Once back, the PAX held a COT per the Standard Operation Procedures. The PAX were excited with this mission and hope to provide full unclassified information to the rest of F3 Dayton soon. 
AO: Falcon Hill
Q: Brody
Pax: Bonedaddy, Goldstar, Stamp, Cubscout, Swobbles, Zebra, Heater, Rollie Fingers, Floater, Captain Planet, Cobra, Johnny5, Pavarotti, Rob (FNG) Continue reading “July 12, 2018 – Falcon Hill”
Back Blast 7/10/2018 5:30AO- FALCON HILLPAX: Goldstar, Popcorn, Stamp, Brody, Bungee, Floater, Captain Planet, Cub Scout, Sox, Swabbles, Brushfire, Pavarotti, Elroy, Cobra, Rollie Fingers, Zebra, Tails(Slightly incapacitated )QIC- HeaterWarm up:Hamstring/ calf stretch, quad stretch, arms/shoulder stretchMosey to FTH (about .25 mile)4 Hill sprints to get the juices flowingMosey back to the flag (about . 25 mile)Stations set up around the trackFor 30 second intervals, do the exercise, when Q calls out, run to the next station-Sled Drag-Brick Curls-Clean and Press w/ Sandbag-Merkins-LBC-Tricep Dips on bench- Wide Grip Merkins- Kettle Bell Swing-SSH-Jump Ropex3-Dips-Dying CockroachRINSE and REPEATCircle up and stretchCount-o-ramaName-o-ramaCOTPhoto by the flagAll Photo and Video- Compliments of Tails
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Leave No Man Behind, But Leave No Man Where You Find Him
Leave no man behind, but leave no man where you find him.
Iron Sharpens Iron est. 4/22/2017
Fitness, Fellowship, and Faith
F3 Dayton 