Wilson Was Here….

AO – Higgins
Date – 12-18-2018
Time – 0530
Q – Wilson

The Ruck: 1 mile, 0#, 5 pull ups

“What!! No weighted pack? That’s not rucking!” said the man from the fart sack….

The Thang:

4# club bell

  • wrist rolls
  • round the world
  • club mills
  • reversed mill

12# club bell

  • round the world
  • club mills

Tabata rope jump, 4 minutes

Scheduling note: No ruck on Christmas Day. I will be down range visiting #3 Shorty, Petty Officer JR Ketterman, and paying tribute to F3 Jacksonville.



Return of the Floater

FalconHill Q 12/18/18

Q: Floater

PAX: Tails, Cobra, Burt Macklin FBI, Goldstar

Warm Up


15 4ct Flutter Kicks

Bear Crawl 50 yd

15 Merkins

Walking Lunge 50 yd

15 Squats

Jog to next straight away

OH claps for 6

Between each lap 90 sec plank

Repeat until 615

Chumbawumba and Yurpees @ Higgins 12/17/3018

December 17, 2018

Q: Goldstar

PAX: Wilson, Cobra, Zebra

Warm up:

To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, we did about 27 burpees.

Tha Thang:

Run .25 miles

• 10 Merkins

• 10 Squats

• 10 SSH

• 5 Yurpees

Repeat until back to lot


Running: 1.32 miles

50 merkins

50 squats

50 SSH

25 Yurpees

Bruce Lee’s x2

x20 Flutter Kicks (per leg)

x20 Leg Raises

x20 American Hammers (each side)

x20 Dying Cockroach

x20 Freddy Mercury

x20 LBC’s

Sprints across lot and back then back to flag

x20 Merkins


DeHavilland – HIIT Tabata Mashup

AO – DeHavilland
Date – 12/15/18
Time – 0700
Q – Wilson
Pax – Heater, Zebra, Tails (LIFO, Honorable Mention), Wrong Way (LIFO Grand Prize), Brody (Cameo appearance)

As the digital clock struck 0700, the F3 Mission was reiterated as a reminder of why were gathered there in the gloom with a stiff wind and a bit of drizzle: Small workout groups for the invigoration of male community leadership. We promptly mosyed out to the shelter for warm ups:

  • 30 SSH IC
  • 20 Windmills IC
  • 25 LBC OYO
  • 25 Merkins OYO
  • Small Arm Circles – Forward/Reversed
  • Large Arm Circles – Forward/Reversed

Mosey back to the parking lot.

The Thang: HIIT Tabata Mashup

Beginning with 4 workstations, each Pax performed a Tabata at each station:

  • Club Bell Round the World
  • 50# Sand Bag Squats
  • 2 X 25# DB Push Press
  • Burpees

Perform the exercise at that station for 20 seconds, 10 seconds rest, 8 cycles = 4 minutes

After each Tabata, 1 minute recovery

Rotate to next workstation, Rinse, Repeat

Added additional station to accommodate incoming Pax: Kick Throughs

Cool down:

  • Old Man Thigh Stretch
  • Bad Boys
  • Arm Stretches

COT – Code word: TOPUCU

“That’s not in the F3 Lexicon. What’s it mean??”

Come to F3 workouts and you’ll learn all kinds of cool verbiage!

Photo Op

We do look cool.



Falcon Hill 12-13-18

DATE – 12-13-18

A.O. – Falcon Hill

Q – Tails

PAX – Cobra, Burt Macklin FBI, Goldstar, Pavarotti, zebra, rev run.


A balmy 36 degrees this morning!

  • Started with some stretches – these guys, bad boys, various leg stretches. Hit the track for a quick sprint around.

Jog to FTH where we did: SSH x 30, murkins x 10, lunges x 10, wall sit 30 seconds, leg raise 30 seconds, and plank 30 seconds. Each of these had a up and over in between.

  • Next we hit 60 SSH followed by longways up and over. We rolled a CAS back to the flag and did a push down routine with plank/thigh touch intervals.

COT – short encouragement to remain consistent.

COUNTARAMA (Thanks Cobra)




Wilson’s Back…

AO – Higgins
Date – 12/11/2018
Time – 0530
Conditions – 19 degrees, no wind

I can take the cold.
I can take the rain.
I can take the gloom.

But when it comes to a workout, I must simply be able to breath, and the hacking cough of the last two weeks kept me on the side lines.

The Thang

4# Club bell
Big circles

Round the world, right/left

Club mills

Reverse mills

4 minute jump rope

12# Club bell
Round the world


Good to be back. 🙂

Falcon Hill 12-11-18

DATE – 12-11-18

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Heater, Pavarotti, Cobra


Burt had to opt out this morning so I picked up he’s Q. Knowing it was going to be cold and humid, I wanted to keep us moving. Temp 18 degrees, slight wind.

  • short run and stretches to the parking garage at the mall.
  • We hit the stairs and 1 PAX would run the 4 flights while the others wall sit. We them alternated running the steps and various exercises: Squats, SSH, Thigh touch planks.
  • We ran as a pax up and across the garage x 2. Planks to pick up the 6.
  • We then did sprint/hurtle intervals using a 3 foot tall wall to jump over. Did this x 2
  • Run back to flag

COT – we talked briefly about fortitude and about the amount of men that have joined F3 Dayton this year. We talked about hinderances that arise to consistency and about sticking with it. We spoke about F2 and F3 meetings.