Thursday, August 23rd, Higgins Backblast

Wilson Tog – An Army of One

AO: Higgins

Q: Wilson

Pax: Wilson

The Clint Eastwood movie with the “Army of One” tag line featured a post civil war farm who went to war with vengeance in his heart. Nothing could stop him.

I know the feeling. The target of my vengeance? Old age. I’m now a certified “old guy” having received my Medicare card this week.

I know I will never match the young stallions I run with on Saturday. That’s ok. I’ve always been more of a pack mule. And Thursday we (me, myself and I) took the ruck pack for a 1 mile hike. That was followed with the PVC workout – 5 foot length of pipe as we worked the shoulders and spine with Front to Backs, Side to Sides, and Twisters.

Added another spine exercise: Jefferson Curl off a parking curb with a 25# dumb bell.

And being a pack mule, there’s nothing quite like Bear Crawls and Crab Walks. Better yet, I recently discovered Monkey Walks. This is a great mobility mover.

A 45 minute workout before work gets you moving early.

Anybody can do this.

Anybody.

YHC,

Wilson Tog

8-21-18

A.O. – FALCON HILL

Q – Tails

PAX – Goldstar, Floater, Heater, Captain Planet, Zebra, Bungie, Firedrill, Burt Macklin FBI, FNG

PAX TOTAL – 10

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• MTN CLIMBERS

• ARM SWINGS

Shoulder block – trot to FTH

• BC TO TOP OF HILL – TURN REPEAT BACK TO BLOCK – 100 BLOCK PRESSES, 100 BLOCK SWINGS, 100 BLOCK PRESSES – SPLIT BETWEEN TEAMS OF TWO.

Shoulder block – trot around track

• PLANK WITH BLOCK ON BACK, COUNT 30, 20, 10. TEAMMATE HOLDS AL GORE – SWITCH.

• MTN CLIMBERS – IC COUNT 20, 15, 10, 5. SWITCH TO DIPS – 10 IC IN BETWEEN.

• PAX 1 WALL SIT WITH BLOCK ON LEGS, TEAMMATE 10 LEG LIFTS – SWITCH x 3.

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

AO: The Higgins

Q: Goldstar

PAX: Wilson, Tails, Cobra, Goldstar

Disclaimer: credit for this workout goes to F3 Lutz, the group that taught YHC the Bruce Lee’s. Thank you!

small arm warm up

The Thang:

Line up in the parking lot and did the Tammy Wynette as a group.

10 Merkins and 10 squats per set. 10 sets performed

Totals :100 merkins and 100 Squats

Mosey to 2nd lot and back

“Roasted Pig” x2

2 sets of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

(120 Merkins performed)

(So far that makes 220 Merkins completed.)

Indian Run 4 Laps in lot

30 Monkey Humpers

Then a set of Howling Monkeys

Set of Mucho Chesto consisting of the following

10 Merkins

10 Wide Merkins

10 off set Merkins

10 off set Merkins

10 Diamond Merkins

(Total of 50 Merkins)

(Total tally of 270 Merkins performed to this point of the Q)

Mosey around the lot

20 Merkins

Total of 290 Merkins completed

Mosey around the lot

10 more Merkins

Total of 300 Merkins performed.

Mosey around the lot

Finished with 20 Seal Team Sit-Ups

Total 1.5 miles

COT 1 Peter 4:12 don’t be surprised!

Prayer

Namerama

Photo

Preblast for Monday 0530.

AO Higgins

Q: Goldstar

You will feel like a pig on a roaster. Join us at Thomas Cloud Park for a beatdown you won’t soon forget. **bacon not included. **no purchase necessary.

#freeworkout #freefitness #f3 #f3nation #f3dayton #f3ohio #fitness #fellowship #faith #dayton #daytonohio #daytonfitness

August 18th

AO Oak Grove

Work Out: FOG MONSTER

6PAX

Q: Burt Macklin FBI

PAX: Elroy, Pepper, Burt Macklin FBI, Who Dey, FNG (Cam), FNG (Cory)

Warm Up

One Mile run around Oak Grove Park West Side

FOG MONSTER (due to heavy fog)

–        10 Push ups; 50 m Sprint; 10 Push ups; 50 M Lunges; 10 Push ups; 50 M Suicide Sprints; 10 Push ups; Over head arm Clap until complete.

–        Rest

–        10 Sit ups; 50 m Sprint; 10 Sit ups; 50 M Bear Crawl; 10 Sit ups; 50 M suicide Sprints; 10 Si ups; plank until complete

–        Rest

–        5 Burpees; 50 m Sprint; 5 Burpees; 50 M High Knee; 5 Burpees; 50 M Suicide Sprnts; 5 Burpees; over head arm claps until complete

–        Rest

–        5 Deep Squats (below parrellel); 50 m Sprint; 5 Deep Squats; 50 m Sprint; 5 Deep Squats; 50 m Suicide Sprints; 5 Deep Squats; Over Head arm clap until complete

–        Rest

COT

Counterama

Namerama (2 FNGs today)

Fellowship Boston Stoker SR 48 (Centerville)

August 18, 2018

AO: De Havilland (Delco Park)

Q: BoneDaddy

PAX: Wilson (Respect), Heater, Floater, Bear, Fire Drill, Faucet, Popcorn, Sox, Swobbles, Cub Scout, Johnny-5 (Alive!!)

As the PAX gathered and were milling about, their excitement and eagerness quickly turned to doubt. For look as they may and look as they might, BoneDaddy wasn’t anywhere in sight. Yet, through the gloom did shine, headlights announcing that the PAX would be starting on time.

Warm up:

50% sprint half the distance of the soccer field x 2

Knee huggers to first line

It band stretch back

Hammy Walk to First Line

Quad Stretch Walk back

lunge with twist to first line

leg swings back

75% sprint half the distance of the soccer field x 2

The Thang: Hakuna Tabata

PAX partnered up for 6 stations of Tabata 20 second work/10 seconds rest for 4 minutes followed by 1 minute rest.

1) Kettlebell high pulls @ either 20# or 25#

2) Push ups

3) Cinderblock Kettlebell Swings @ 27#

4) Sandbag Bent Over Row @ 60#

5) Burpees (Everyones Favorite)

6) Thors (Big Boi Sit up with an American Hammer)

Death By Air Squat

with remaining time

Air Squat every minute on the minute.

Start with 2 and add 2 each minute.

Start on Time; End on Time

Count-a-rama

Name-A-Rama

Photo

Week 2 of the Iron PAX Challenge!

PAX/Reps:

Bonedaddy -518

Zebra – 474

Floater – 628

Burt Macklin – 539

Pepper – 387

Goldstar – 533

Tails – 471

Elroy – 488

The Thang:

Tha PAX:

August 15, 2018

7 minute Abs

9PAX

Q: Goldstar

PAX: Stamp, bear, firedrill, Elroy, Captain Planet, cobra, johnny5, tails

Warm Up

2 Lap Mosey around the Track

Mosey to shelter

SSH – 40

Squats – 30

Merkins – 20

Burpees – 10

Tha Thang

Good Morning Abby

Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round. Originally called prisoner get ups but we like good morning Abby better.

Bruce Lee’s x2

x20 Flutter Kicks (per leg)

x20 Leg Raises

x20 American Hammers (each side)

x20 Dying Cockroach (each side)

x20 Freddy Mercury

x20 LBC’s

Plankorama x2

Hydraulics IC

LBCs IC

Shoulder taps IC

Pickle Pointers IC

LBFCs

Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.

Hurricane Hoedown

Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

2 final laps around track

COT

James 1:12 – perseverance

Counterama

Namerama

Rain was on the radar heading our way, but F3 workout run rain or dry, heat or cold. The low hanging clouds reflected the city lights back so it appeared lighter than on some cloudless mornings. But at 5:30 a.m., it’s still the gloom.

As the digital clock struck the half hour mark, I pick up the day pack loaded with fifteen pounds of sand and headed down the trail.

QIC: Wilson

Pax: Wilson

“You did this alone?”

Yep. It’s kinda like my fields of dreams. If I plan the work out, they will come.

Along the path I took advantage of two pieces of equipment. This workout is intended to be more about mobility. Doing 100 reps of anything is not part of the game plan. What will take place is movement in directions that normally get neglected. So at the parallel bars, I dropped the pack, mounted the bars and swung back a forth between something like an L sit with my legs in front, to my legs straight (only sort of) behind me. It’s a new exercise for me, so I only executed a few swings.

Back on the trail, I approached the pull up bar. Here I just hung from the bar and did shoulder rotations.

Back in the parking lot, we (Me, Myself and I) transitioned to more shoulder work:

3# club bell Round the World

7# sledge hammer Round the World

The PVC Workout:

Twisters

Side Bends

Front to Back

Other:

Bear Crawl

Crab Walk

Inch Worm

Chimp Walk

The challenge in a workout like this is not to squeeze out one more rep than you did last time, but to focus on the posture and form while making the movement deeper than before.

And you still sweat.

You still get better.

Tuesdays and Thursdays at Cloud Park, 5:30 a.m.

Watch this video for your Falcon Hill preblast for tomorrow morning at 5:30am:

See you in the gloom!