At Halloween it’s fun to exercise the imagination as well as the body. If you’re not exercising the imagination and/or the body, you’re still dressing up, but it’s not make believe, it’s real.
We call it Sad Clown. And we used to be one.
- PVC Workout
- Lots of shoulder mobility
- Deep Static Tailgate Dips
- Club Bell Swings
- Club Bell Mills
And some deep static squats and Frog Jumps.
Full disclosure: I did not ruck.
Come on out at 0530 Thursday and hold me accountable to the prescribed workout.
AO: Falcon Hill
PAX: Stamp, Zebra, Cobra, Pavarotti, Burt Macklin FBI, Captain Planet
• IC- Cotton Picker X10
• IC- Baby Arm Circles X10
• IC- Air Presses X10
• IC- SSH X10
• IC- Merkins X20
• Circle Burp (pax high knees)
2 laps around track
Squats until all pax return
3 more laps around track
x10 burpees at each pole
120 burpees total
1.25 mile ran
Squats until pax finished back at start
Roasted Pig x1
2 sets of Bruce Lee consisting of the following:
20 Flutter Kicks per leg
20 Leg Raises
20 American Hammers per side
20 Dying Cockroaches per side
20 Freddy Mercuries per side
x20 Flutter Kicks (per leg)
x20 Leg Raises
x20 American Hammers (each side)
x20 Dying Cockroach
x20 Freddy Mercury
Time – 0530
Pax – Dangle, Cobra, Goldstar, Tails
After a brief warm up of:
- 20 SSH
- 20 Cotton Pickers
- Swivel Hips Right
- Swivel Hips Left
we started with a mosey around the path to the Monkey bars for a single pass.
Continuing through the gloom, we stopped next at the parallel bars. We don’t get to work on these very often, so we made the most of it by going to failure, twice. Waiting for a spot the bars provided time for Cossack squats.
The final stop on the path was everyone’s favorite apparatus, the pull up bar. Again, two sets to failure with Diamond Merkins in between sets.
Back in the parking lot, we performed three Tabatas (12 minutes total). Inspired by Tail’s new 25 pound sledge hammer, we rotated using other make shift equipment to perform:
- Round the World
- Squats with Hand Transitions
- Club Mills
Concluding with Count-o-rama, Name-o-rama, and COT, it is safe to say that a good time was had by all.
AO: Higgins (Cloud Park)
For most of my life I have been a late night person. Then in 2009 I became a statistic of the Great Recession. At 55 years of age, it was a bad time to be at the threshold of Seniordom and unemployed.
A lot of guys threw in the towel and took an early retirement.
I took two jobs.
One of them was as a package handler for FedEx. We started our shift between 2:30 and 4:00 a.m. depending on the season. In other words, this night person had to reinvent himself.
About the time we started F3 Dayton I was able to find other work with full time “normal” hours.
Now with F3, I get to sleep in until 5:00 a.m. before the workout.
3# Club Bell
- Round the World
- Wrist Rotations
7# Sledge Hammer
- 10 to 2s
- Jefferson Curl
- Turkish Get Up
Throw in some
- Tail Gate Dips
- Monkey Walk
- Deep Squats Held in Position
Some of these exercises I hadn’t even heard of until just the last year. And it’s not like I’m doing some of them really well.
But I’m doing ’em. And I’m better at them than even three months ago.
The DRP (Daily Red Pill) is the Daily decision to accelerate your Fitness, Fellowship and Faith.
Come join us. It’s not too late to reinvent yourself. We’ll get better together.
PAX – Goldstar, Captain Planet, Cobra, Zebra, Pavarotti, Stamp, Dangle, Floater, Mat – FNG
Q – Floater
Bear Crawl 1-2-3
PAX1 bear crawls 50 yds while partner performs AMRAP of exercise
Repeat until all cumulative reps have been reached
Deck of Death
Hearts – Burpees
Spades – Lunges
Diamonds – Leg Raises
Clubs – Merkins
#f3 #f3nation #f3ohio #f3dayton #fitness #fellowship #faith #freeworkout #freegym #dayton #daytonohio #daytonfitne
Date – 10/23/2018
Time – 0530
A.O. – Higgins (Cloud Park)
Q – The effervescent Wilson Tog (meaning either sparkling/bubbling or fizzy/gassy. Take your pick.
We always say to “…modify as needed…” as we welcome men of all fitness levels. I was in dire need of modification. A month ago Cobra, one of the spry, younger Pax of F3 Dayton made his VQ. Throughout the workout he was merciless in motivating us to Merkins. He broke my shoulder.
Having recovered I was looking forward to what he might break on me on his next opportunity which was yesterday. It was legs. Sprinkled along the 1.25 mile path of our Mosey he had us do air squats, beginning with three, then adding three each time we stopped, a total of eleven times. Our last stop was 33 squat which gave us a total of 198. He didn’t break me this time, but…..
Modify as needed. I surely needed.
- Shoulder dislocations – front to back
- Side to side
- Pipe rotations
Capped it off with
- Bear Crawl
- 3 minute deep squat
Thanksgiving is coming up quick. You can wait until after you’ve stuffed yourself (I intend to), or join us before hand and feel less quilt about the calorie intake. Find our workout times and locations at F3Dayton.com
PAX – Stamp, Goldstar, Tails, Brody, Cobra, Burt Macklin FBI, Floater
Q – Floater
5 Flutters Kicks
10 Flutter Kicks
15 Flutter Kicks
20 Flutter Kicks
15 Flutter Kicks
10 Flutter Kicks
5 Flutter Kicks
Plank off Champion – Goldstar
DATE: 22 October 2018
AO: The Higgins (Thomas Cloud Park)
PAX: Goldstar, Tails, Wilson, FNG
Warmup: Bad boys, these guys, imperial walkers, ASAK (arm-swing-ass-kickers), deep squat, laying on back and holding knees rotate knees together in a circle
– Route 66 – Run, do 3 squats IC, run, then 6 squats, etc. up to 33 squats (total of 198 over 11 stops)
– Clock Merkins – On a hill, 5 merkins in each clock position, then 10
– Mini Spartan – sprint, then 10 leg lifts OYO, walk back, repeat 4x
– 10 burpees
– 2 squats (total 200 in entirety)
AO: DeHavilland (Delco Park)
Pax: Zebra, Sox, Tails
Four HIM looking to finish out the week with a bang. Pleasant temperatures with little wind made for great workout conditions.
Like that matters to us….
Mosey around the two soccer fields ending where we started next to the parking lot.
20 IC of:
- Cotton Pickers
- Imperial Walkers
The evil workout plan required close proximity to the parking area as we needed to get our workout toys. From Wilson’s truck, each Pax picked a rock ranging from 10 to 20 pounds for the workout.
Exercises were performed following Tabata Protocol (20 seconds exercise, 10 seconds rest for 8 cycles, 4 minutes total) with the rocks, rotating them among the Pax after or during each exercise.
- American Hammer
- Around the World
- Sit Ups (lying on back with rock held over-head, sit up while keeping the rock elevated)
- Movin’ Merkins (off-set pushup with right hand on rock, pushup, switch hands on rock. Rinse, repeat.)
- Push Press
- Rock Slams
Between exercises we recovered across the soccer fields with various
- Side skips down and back
- Carioca (yes, it’s a thing) down and back
- Backwards run
- Something else, but I don’t remember due to oxygen deprivation.
And just for variation, a Bear Crawl.
Pain. The rocks created a great deal of pressure on the shoulders. We’ll do this again.
“Is Wilson crazy?”
He Q’s again this at Saturday’s F3 workout at Delco Park, affectionately known as DeHavilland.
“But is he CRAZY??”
Well, he’s typing this Pre-blast referring to himself in the third person. That may yield a clue.
A second clue: he’s titled the workout Tabata Insanity!
Except when it’s not, he’s titled it The Rock Star Workout.
Is a split personality the same as being crazy? The poor old guy just can’t make up his mind.
Let’s call it the Tabata Insanity/Rock Star Mashup Workout.
Join us at 7:00 a.m. for a walk in the park.
Or a beat down. It just depends on which Wilson show up.