September 29, 2018 – DeHavilland

Q – Sox
Pax – Sir Ulrich, Training Wheels, Sox, Wilson, Faucet, The Dude
Introduction – Disclaimer, Find the balance between pushing yourself and injury

Mosey to Gazebbo 

Warmup (10 ea):

      Jumping Jacks, Squats, Toy Soldiers, 1 Leg Rom Deadlifts, Scap Pushups, Reverse Lunges, Side Lunges, Arm Circles Forward then back, Inch Worms

Mosey to hills – 12 Hill Sprints, Walk down for active rest

1-4: 50% effort

5-8: 75% effort

9-12: 90 to 100% effort

Mosey to Volleyball court

7 Stations – 60 seconds on, 15 seconds rest, move to next.

1.    Burpees

2.    Bike Crunches

3.    Pushups

4.    Skaters

5.    Plank

6.    Jump Lunges

7.    Jumping Jacks

Sprint Ladders in sand

Need 5 cones, Rest 15-20 seconds between springs

Sprint to cone #1 and back

Sprint to cone #2 and back

Sprint to cone #3 and back

Sprint to cone #4 and back

Sprint to cone #3 and back

Sprint to cone #2 and back

Sprint to cone #1 and back

SPRINT TO CONE #4 and back x 4

Static Stretch

Count a rama, Naming (if applicable), Closing Comments, Picture

Lonely Hearts Club 180928 – The Band is breaking up!

Lonely Hearts Club 180928 – The Band is breaking up!

Date: September 28, 2018 – 5:30am

AO: Lonely Hearts Club (Epiphany Lutheran – Austin Campus)

Q: BoneDaddy

Pax: Gold Star


The Thang:


4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

The countdown started and the 1-mile race was off! Gold Star and BoneDaddy were neck and neck, with BoneDaddy occasionally taking the lead. This was how the race went for the first half. Then Gold Star started to warm up, took off his sweatshirt, and started his push. Little by little he began to overtake BoneDaddy, ultimately getting about one fully exercise ahead by the end.

Finishing Times

Gold Star 16:24

BoneDaddy 16:58

ANNOUNCEMENT: Due to the continued extremely low numbers and what appears to be lack of current interest in a Friday morning workout, at least at the current AO. Today will be the last show at the Lonely Hearts Club. With the onset of winter, we believe it is best to consolidate resources and ensure a healthier, stronger PAX emerges in the spring. We would like to thank Epiphany Lutheran for their hospitality and hope to be able to host a Reunion Tour in the not too distant future.



September 27, 2018 – Falcon Hill

AO: Falcon Hill

Date: 9.17.18

Time: 0530

Q: Swobbles

PAX: Tails, Goldstar, Floater, Brody, Cobra, Fire Drill, Zebra, Heater


Air kettle swings

Leg stretches

Quad stretch

Torso twists


Child’s pose

Morracan night clubs

Pulse night clubs (arm/butt kickers)

Warm up:

Jog track for 2 laps

F3 Pole 1 – merikans x 20

F3 pole 2 – air squats x 20

Back to start – LBC’s x 20

Goldstar assist on idea

The thang:

Bulgarian ball busters/air squats x 10

Sprint up hill

Merikans x 10

Leg lifts x 10

Sprint up hill

Side straddle hops x 10

Mountain climbers x 10

Sprint up hill

Burpees x 10

Bernie Sanders x 2

Mosey back to start

Bad boys

Quad stretch

Arm cross


Arm circles


PAX: 9



September 26, 2018 – Higgins: Special Edition

Wednesday, September 26th, Higgins Special Edition Backblast

Time: 7:00 p.m.

AO: Higgins

Q: Wilson

Pax: Sir Ulrich

The pre-dawn Gloom is regularly when the Pax of F3 gather for their free work out, but afternoon and evening gatherings are not unprecedented. Personal scheduling conflicts created the need for a schedule adjustment. Newly named Pax, Sir Ulrich, joined YHC at The Higgins (a.k.a., Cloud Park) for the inaugural evening session of F3 Dayton.

The Thang:

A combo of Mosey/Slowsey around the 1 mile perimeter of the soccer/baseball fields provided various opportunities for exercises:

  • Parallel Bar Dips
  • Pull Ups
  • Front Levers
  • Off-set Push Ups
  • Monkey Bars
  • Monkey Bars Pull Ups

If you need a little motivation for getting in shape, come join us. We currently have almost thirty active members ranging in age from 10 to 65 and in various levels of fitness. F3 is a peer-led, zero cost workout group with the mission to plant, serve and grow these groups in order to invigorate male community leadership.


Wilson Tog

September 25, 2018 – Higgins

Date: 9-25-18

Time: 0530

AO: Higgins

Q: Wilson

Truth be told, I did not want to move to the Dayton area. Other than grandkids, what does this area have to offer??

Turns out to be a lot. The five rivers area has sculpted some marvelous scenery. I live 12 minutes from a 30 foot waterfall. And the parks are great.

The Thang:

  • The Ruck: 1.5 miles with 20# pack.
  • High Bar Shoulder Rotations
  • Hanging Knees to Elbows

And if we had not moved here, I would not know the fine fellow Pax of F3. Where I thought we were going to move to, F3 does not exist.

I have learned that adventure is where you find it.

Scheduling note: I will not be at Cloud Park on Thursday, September 27, but feel free to come and solo ruck. But, who in their right mind would do that??



September 25, 2018 – Falcon Hill


AO: Falcon Hill

Q: Johnny5

PAX: Cobra, Heater, Goldstar, Stamp, Tails, Fire Drill, Burt Macklin FBI, Swobbles


Light stretching

2 Sets of Bruce Lee’s


Modified Dora 1-2-3-4-5

Teams of 2 PAX alternating between a rep exercise and a bear crawl or walking lunges the width of a football field and back.

Exercise 1 – 100 Burpees

Exercise 2 – 200 Squats

Exercise 3 – 300 SSH

Exercise 4 – 400 Mountain climbers

Exercise 5 – 500 American Hammers

September 24, 2018 – The Higgins

AO: The Higgins (Thomas Cloud Park)

Q: Cobra

PAX: Tails, Goldstar, Zebra, Wilson, Heater

Warmup: 1/2 mi run, Al Gore for the 6

The Thang: Indian Run Sandwich on Block Bread

• Split into pairs, grab blocks

• One partner: Weighted Merkins IC, Other partner: Block Curls IC

• 2 reps of first exercise, then partners switch and perform 2 reps of second exercise

• Ladder (by twos) up to 10 reps

• Indian Run – to the upper parking lot and back (~1/2 mi), plank for the 6

• Block Presses and Block Squats

• Ladder (by twos) from 2 to 8 reps (each exercise)

Finale: Bruce Lee IC

Freeze-dried merlot (just add water… or merlot)





F3 Dayton Special Shout

If F3 had a 4th F, it would be family. Special shout out to all the PAX that treat their F3 brothers like family.

Evening backblast:

Q: Brody

PAX: a stranded Goldstar and his wife and two girls

Racing back to #dayton from an Sunday afternoon #ikea trip, the PAX tire slowly started losing air. Low and behold, Goldstar has to think quickly what to do. As he got down to as low as 9 PSI, he began to panic as he had 3 beautiful ladies in his vehicle to protect. Luckily, 1.5 miles up the highway there was a rest stop. Goldstar was able to make it to the rest stop, Jack the car up and remove the lug nuts, but the wheel was as stubborn as can be and not coming off. As several swift kicks didn’t help, quick, critical thinking had to come into action.

Goldstar then utilized the #f3dayton #slack page to enlist help from some PAX. Quick to the draw, Brody offered a helping hand being only an exit away from the rest stop. Brody was quick to the rescue with a large pickup truck full of the proper tools for this very type of predicament. As quick as Brody got there, he quickly finished with a few pounds of a hammer to the back of the wheel. With the assistance of Goldstar, they were able to get the spare donut on the vehicle and the day was officially saved.

Mega thanks out to one of the greatest leaders of F3 Dayton, Brody, who is gifted and goes above and beyond to serve all of our PAX. @f3nation_official

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

Lonely Hearts Club Workout 180921

Lonely Hearts Club Workout 180921

Date: September 21, 2018

AO: Lonely Hearts Club (Epiphany Lutheran – Austin Campus)

Q: BoneDaddy

PAX: Gold Star

Warm Up

The Thang:

CrossFit Benchmark Workout “Annie”

50-40-30-20-10 Reps For Time



Scaled Version for those of us currently unable to perform Double-Unders is to perform 2x Single-Unders (100-80-60-40-20). Sit-ups remain the same.

BoneDaddy and Gold Star both scaled and both finished almost exactly at the same time = 12:35

Followed by 10 minutes of Death by Push-ups