Q: Burt Macklin

Pax: Stamp, Tails

AO: Vemco Park, Bellbrook,OH

Exercise:

5 miles? No sweat. 7 miles? Better yet

Date – 10-18-18
Time – 1900
AO – Higgins (a.k.a. Cloud Park)
Q – Wilson
Pax – Faucet

How many Pax does it take to have a workout? Well, tonight, just two.

At F3 we often talk about the bonding that occurs through common struggle. Normally we’re referring to the sweat that occurs during the workout. But not always.

“Oh, you had a sucky week at work, too!”

Male bonding.

Nothing quite relieves the pressures of life like a good workout.

The Thang:

On mile mosey with stops at:

• Parallel bars – dips to failure
• Pull up bar – pull ups to failure

Back in the parking lot we continued with 25# dumb bells:

Triceps extensions
Bent over rowing
DB swings

And a lot of mumblechatter.

So, what did you watch on TV? Did it make you a better man?

Come join us.

F3Dayton.com

YHC,

Wilson

10/18/2018

AO: Falcon Hill

Q: Goldstar

PAX: Brody, Stamp, Heater, Zebra, Goldstar

Warm up:

SSH IC x 15

Imperial Walkers IC x 15

Cotton Pickers x 15 IC

Mountain Climbers IC x 20

Plank Jacks IC x 20

Salute Planks IC x 20

Tha Thang:

Mosey around track x2

End at bleachers

Step Ups – 20

Dips – 20

Incline pushups – 20

(4 sets of each of the above)

Bruce Lee

Mosey around track

Escalators at each light pole down to the 4th light , running in between.

10 burpees

20 Split Jacks

30 merkins

40 squats

And back down

40 squats

30 merkins

20 Split Jacks

10 burpees

Victory lap around track

COT

Counterama

Namerama

Photo

10/16 Falcon Hill

PAX: Heater, Stamp, Brody, Tails, Cobra, Burt Macklin FBI, Goldstar, Floater
Q: Floater 

Circuit x2 (everyone does AMRAP @ station until designated PAX finishes 400m run)

400m Run
Squat (20lb coupon)
Merkins
Air Chair (20lb coupon)
Jump Rope
Plank
Flutter Kicks 
Shoulder to Shoulder (50lb sandbag)

Bonus Circuit AYG
200m run
Squat (20lb coupon)
Merkins
Air Chair (20lb coupon)
Jump Rope
Plank
Flutter Kicks
Shoulder to Shoulder (50lb sandbag)

CoT
Count o rama
Name o rama
Picture

October 15, 2018

AO: Higgins

Q: Goldstar

PAX: Marino, Tails, Cobra, Wilson, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

Cotton Pickers x 15 IC

Mountain Climbers IC x 20

Plank Jacks IC x 20

Salute Planks IC x 20

Tha thang

Mosey around the track.

After a quick warm up, do 10 burpees

Turn mosey into Indian run.

After each full rotation, 10 burpees

Indian run all the way back to the parking lot. (Total run 1.2 miles)

Burpee jump ups on parking blocks x15

Sprints across parking lot, there and back. After each completion, burpees x10

x6

10 bonus burpees just to make sure we hit 100 or so.

Thankful for our brother from F3 Burlington, Marino! Thanks for coming out for the beatdown! Always good to have a brother with us.

COT

Prayer

Counterama

Namerama

Beatdown Deck

DATE: October 13, 2018

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Wrong-Way, Burt Macklin FBI, Faucet, Heater, BoneDaddy, Tails

Six HIM greeted me at 0700 this chilly fall morning. After a quick recital of the F3 mission, we moseyed to the Dock House, where a 7th HIM joined us, for the COP:

Side Staddle Hops IC x 10

Air Squats IC x 6

Merkins IC x 7

LBCs IC x 8

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

PAX moseyed to the soccer field where Q broke out the new waterproof F3 Beatdown Deck. PAX completed the exercises on 31 of the cards. When the jokers came up, Q delegated choice or exercise and reps/distance to the PAX. Beatdown Deck format provide ample opportunity for mumble chatter.

COT

PHOTO:

Date: 1-9-2018

Time: 0530

AO: The Higgins (Thomas Cloud Park)

Q: Wilson

A few months ago I heard of a Crossfit gym that had told a patron to not come back. “You do not fit the profile of the clientele we are after,” is what they were told.

You know the profile of men F3 is after? The only thing necessary is to have a Y chromosome. Other than that, F3 is open to all men of any fitness level. To accommodate that, we always “modify as needed.”

The Thang:
We modified:

1 mile Ruck
Rinse and repeat 1 time.

Sometimes keeping it simple can be a great thing.

YHC,

Wilson

Scheduling note: If you come on Thursday you should have the park to yourself. But you never know.

10/09/2018

AO: Falcon Hill

Q: Pavarotti

PAX: Goldstar, Tails, Stamp, Popcorn, Cub scout, Nader, Heater, Brody, Cobra, Dominick (FNG)

Stretch

1 minute circuits then rotate

1)Burpees

2)Leg Raises

3)Flutter Kicks

4)American Hammer

5)Dying Cockroaches

6)Freddie Mercuries

7)LBC’s

8)Diamond Push-ups

9)Block Press

10Block Curls

11)Merkins

12)Makers

-10 yard Sled Pull

— Rotate who is on Sled Pull

*1 minute rest

Columbus Day Special

DATE: October 8, 2018

AO: Higgins (Cloud Park – Huber Heights, OH)

Q: Zebra

PAX: Faucet, Wilson, Cobra, Goldstar

In fourteen hundred ninety-two Columbus sailed the ocean blue. He had three ships and left from Spain; He sailed through sunshine, wind and rain. He sailed by night; he sailed by day; He used the stars to find his way.A compass also helped him know How to find the way to go.

COP:

Side Staddle Hops IC x 20

Merkins IC x 10

Air Squats IC x 10

LBCs IC x 10

Lunges OYO x 10/leg

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

Columbus sailed the ocean blue in 1492, thus we use the number 1492 in the beatdown. The PAX starting off with a mosey around the track during which we stopped 4 times to do this:

1 rep Air Squat

4 reps Merkins

9 reps LBCs

2 reps Burpees

The order of exercises was rotated so that each exercise was performed for a total of 16 reps.

Upon reaching the picnic tables at the top of the hill, the PAX performed the following:

1 legged squats x 15/leg

incline Merkins x 20

decline Merkins x 20

The PAX then moseyed back to the shovel flag and finished off the beatdown by completed 16 reps each of Air Squats, Merkins, LBCs, Burpees.

COT: Prayers requested and offered for Wilson’s hearing aid and the family and friends of Goldstar’s friend recently lost to an OD. Prayed that those suffering from addiction get the help they need.

PHOTO:

Dehavilland- 10/6/2018

Pax- Wilson, Sir Ulrich, Wrong Way, Cub Scout

Q- Heater

Warm up

40 ssh ic

10 merkins ic

Various stretches

Jug around the pond

Circle burp (chop feet like football grass drills and PaX go in a circle calling out when to do a burpee)

Line up facing long side of field

Sprint down to the other side

Turn around and jog back while stopping at each goal for exercise

1. 20 merkins
2. 15 leg raises
3. 10 burpees

Repeat 2 times

1 miles jog around park

20 dips

Pull ups to failure

Stretch

Cot

Name

Pic by flag