01/29/2019

AO: Falcon Hill

Q: Floater

PAX: Swobbles, Goldstar, Burt Macklin FBI, Floater

Jog to the garage

> Suicides in Paradise 
> Run to first pole and back 
20 Merkins 
Second and back
15 Merkins
Third and back 
10 Merkins 
Forth and back 
5 Merkins 

Bruce Lee’s + Goldstar Special in cadence 

Repeat suicide with Squats 

Bruce Lee’s in cadence 

Repeat suicide with Burpees 

> Jog back to flag 
> COT 
> Count o Rama
> Name o Rama 
> Picture 

Date – 1/28/2019
Time – 0530
AO – Higgins
Pax – Cobra, Goldstar, Tails
Q – Wilson

A brisk 22 degrees greeted us this morning in the Gloom. The trail remained snow covered and was to be avoided, but the parking lot was in great condition. And this morning we only needed about 4 parking spaces to complete this Perfect 10 Workout.

Warm up:

• SSH IC X 10
• Imperial Walkers IC X 10
• Cotton Pickers IC X10

The Thang

10 Exercises

10 Reps
5 Sets

Do 10 reps of the prescribed exercises, when completed, hold Plank or a Deep Squat until the Pax is done with that exercise. Continue with the next one.

Rinse, repeat

Exercises:

1. Clapping Merkins
2. Jump Squats
3. Turkish Get Up (unweighted, 5 each side)
4. Front Lunge (5 each side)
5. LCBs
6. Air Squats
7. Dead Cockroaches (5 each side)
8. Overhead Air Squats
9. Superman Rocker (10 rocks)
10. High Knees (5 each side)

The goal was a perfect 10: 10 reps of 10 exercises for 10 sets. But the total time required as an unknown, and we could only accomplish half. The transition from a standing/vertical exercise (squats, lunges) to the horizontal exercises (Merkins, Dead Cockroaches, etc.) was a bit of a workout itself. And the Turkish Get Up is a constant get up/get down.

Missed the target (only 5 sets) but still beat the fart sack and worked up a sweat. That’s a bulls eye.

YHC,

Wilson

BEATDOWN DECK

DATE: January 26, 2019

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Burt Macklin FBI, Faucet, BoneDaddy, Tails, Swobbles, Pavarotti

Happy to enjoy the heatwave of positive degree temps this morning, 8 HIM found the park gate locked upon arrival. No problems as we parked across the street and moseyed to the park. After a quick recital of the F3 mission, we moseyed to the Dock House, for the COP:

Side Staddle Hops IC x 11

Imperial Walkers IC x 11

Cherry errr Cotton Pickers x 11

Arm Circles OYO x 11

Zebra Butt-Kicks OYO x 11/leg

Then we moved on to…

The Thang:

PAX moseyed to the soccer field where Q broke out the ne waterproof F3 Beatdown Deck. In effort to complete the entire deck, Q kept the reps low – numbers were face value, face cards = 10, Aces = 25. When the jokers came up, Q delegated choice or exercise and reps/distance to the PAX (note to self: when delegating reps/distance to PAX, be ready to work). Wilson got in some BDS action doing extra Clapping Merkins. Then a soccer game broke out in the middle of the beatdown…one minute Wilson was kicking a ball, then he was flipping across the field. Q forgot what a Rosalita is so pickle pointers were substituted. All the cards were used – Mission Accomplished!

COT

A truly awkward situation. If I don’t mention it, you would never know about it.

Last Saturday we were preparing for Snowmagedon. M did her thing around the house: candles, bottled water, laundry all caught up in case we lost power.

I had my list of To-Do as well. It included getting my propane tank filled up for the heater. U-haul pumps propane rather than exchange tanks, and that’s my preference. I pulled up to the pump and took the tank from the back of the truck. After ringing the bell for service, I got back into the truck. It was 33 degrees with rain and wind.

When the attendant arrived, I got out of the truck to conduct the transaction. The bad news: the propane pump was broken. I’d have to go elsewhere. No problem.

Except there was a problem.

When I tried to open the door to get back in the truck, it wouldn’t open. It appears that as I opened the door to get out, I accidentally pushed the lock.

The truck is running.

I can’t call M to bring the extra key because my phone is inside the truck.

I can’t use the attendant’s phone because the darn technology works so well I don’t even know what her phone number is.

It’s 2.1 miles. Rainy. 33 degrees.

In other words, it was about the same conditions we had our workout at 0700 that morning. Normal workout condition. It’s just my second workout of the day. No big deal.

Date – 01/24/2019
Time – 0530
AO – Higgins
Q – Wilson

Conditions at Higgins had gotten worse since Tuesday. And I fell Tuesday. Today is a Ruck Free workout.

PVC Shoulder Workout – R & L/Forward & Reversed

• Front and Backs
• Figure Eights
• Round the World

Club Bell

• Mills Forward
• Mills Reversed
• Big Swings
• Batting Swings
• Big Swing

Finished with a deep squat held for 3 minutes.

F3 Workouts are held in the Gloom, wet or dry, hot or cold. Benefits of an F3 workout: you’re better prepared for:

• Taking the garbage out when it’s raining;
• Changing a tire on the expressway at midnight in a blizzard;
• Or walking home after locking your keys in your vehicle.

YHC,

Wilson

01/24/2019

Falcon Hill

Q: Goldstar

PAX: Floater, Captain Planet, Swobbles, Pavarotti

-mosey to parking garage

Warm up:

-15 Alternating Shoulder Touches In Cadence (4-count)

-10 Tempo Merkins (down on the 1-2-3, up on 4)

-10 fast merkins

Tha Thang:

-Bearpees! Line up across parking garage

OYO 1 Burpee followed up by 4 count bearcrawl forward. Goto 5th parking garage pillar and rest. At this point 2 more PAX showed up. So we did bearpees to the other side of the parking garage.

-Partner up, perform 100 Merkins, 200 LBCs, and 300 Squats as a team. While Partner 1 is doing the 1-2-3, Partner sprints across parking garage and back, and then flip flop until all Merkins, LBCs, and Squats are complete.

-Mosey back to lot.

COT

Counterama

Namerama

Photo

Yes, today is my birthday. I am 1 year old. A year ago I posted for my first F3 workout in Columbus and was christened “Wilson”. I was named after a volleyball.

Date – 01/22/2019
Time – 0530
A.O. – Higgins

Q – Wilson

One mile.

That’s it. Call me lazy if you want.

Or join me on Thursday and hold me accountable for a longer workout.

YHC,

Wilson

AO: Falcon Hill

Date: 1.22.19

Time: 0530

Q: Swobbles

PAX: Zebra, Tails, Cobra, Pavarotti, Burt Macklin FBI, Goldstar, Heater

Stretching:

Quad stretch

Arm stretch

Cotton pickers

Arm circles

The thang:

Focus on picking up the six

Jog to parking garage

Burpees x level

One Leg Deadlifts x level (each leg)

Leg raises x level

Merikans x level

Level 1 x 5

Level 2 x 10

Level 3 x 15

20 air squats

Level 2 x 10

Level 1 x 5

20 air squats

Bruce Lee’s x 20

• Leg Raises
• LBC’s
• Dying Cockroaches
• American Hammers
• Scissor kicks
• Freddy mercuries 

COT/prayer

PAX: 8

Name-o-rama

Photo

DATE – 1-19-19

A.O. – Dehavilland

Q – Tails

PAX – Broomstick, Wrongway, Wilson, Bonedaddy, Swobbles

PAX TOTAL – 6

Cold! Humidity was high. Air was misty and it did start a little sprinkle near end time. Wind was quite strong.

Warm up

• Shoulder rotations – 10
• SSH – 30
• Cotton pickers – 10
• Windmills – 10
• Badboys and these guys

The Thang

• Mosey to blocks. Each PAX gabs two. Split up, half plank while half get a head start with two blocks to the Gazebo.
• Once at Gazebo PAX split to two benches. Seated, each PAX lifts block above head, holding for 30 seconds – repeated this X 6 and transitioned to seat to stand with blocks overhead.
• Mosy to lot and preform “The Sugar”
• Each PAX lines up on parking space, Sprint to opposing space and back – side sprint – karaoke – frogger – bear crawl.
• Mosy to Gazebo and stash blocks
• Mosy to flag and preform 30 second plank.

COT – Prayer for Wilson new job, Swobbles wife.

COUNTARAMA – 6

NAMEORAMA

PHOTO