AO: Falcon Hill
Date: 7.30.19
Time: 0530
Q: Swobbles

Stretch/warmup:
Stretch on your own
Mountain climbers x 10 in cadence
Plank jacks x 10
Side plank arm raise x 5 each side (10 total)
Slow mountain climbers x 10 each leg

The thang:
Run down track to opposite side and do exercise
Run back to start and perform exercise

• Merkins x 10 each side of track
• Jump lunges x 20 each side of track
• Side straddle hops x 20 each side of track
• Burpees x 10 each side of track
• Flutter kicks x 20 each side of track

COT
Prayer
PAX: Goldstar, Burt macklin FBI, kool-aid, phone home, Crockett, ant hill, zebra, Swobbles

7/29/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

Merkins x25

Squats x25

LBC’s x25

Run around lot

Repeat until finished (we got 7 rounds in!)

175 each of Merkins, squats and LBC’s!

Mumble chatter

COT

Counterama

Namerama

Photo

AO: Falcon Hill

Date: 7.23.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Over the head bad boys

Arm circles

Quad stretch

Side straddle hops x 15 in cadence

Imperial walkers x 15 in cadences

High knees x 15 in cadence

The thang:

Pearls on a string with burpees

10 burpees at each stop

10 total stops

COT

Prayer

PAX: Tails, kool-aid, Crockett, Fire drill, bear, Elmer, goldstar, phone home, chocula, Burt macklin fbi, zebra, Swobbles

Date: 7/22/2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Lane (FNG), Cobra, Dodgeball (Orlando)
QIC: Wilson

Warm up
20 reps IC

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

Mosey 1

• Parallel bars
• Dips
• Leg ups,
• Incline Merkins
• Merkins

Mosey 2

• 10 reps of
• Pullups/jumping pullups
• Burpees
• Squats
• Something else….

Mosey 3 to the Parking lot

• Bear Crawl
• Crab walk
• Monkey Walk Right
• Monkey Walk Left
• Big Skips
• Kangaroo Hops

Count-o-rama
Name-o-rama
Circle of Trust

Shout out to F3 Orlando for loaning us Dodgeball.

YHC,

Wilson

Date – 7/20/2019

Time – 0700
AO – DeHavilland

Pax – Koolaid, Crockett, Faucet, FNG (Ken), Phone Home, Bubble Boy, Elroy, Zebra, Sugar, FNG) Terence, Wilson.

Q – Koolaid, Crockett, Faucet, FNG (Ken), Phone Home, Bubble Boy, Elroy, Zebra, Sugar (from Johnson City, TN), FNG) Terence, Wilson.

F3 is known for workouts rain or dry, heat or cold. We’ll even workout when the scheduled Q can’t make it! How’d that work? Well, since F3 is an organization OF Leaders, YHC declared everyone Q for the day.

Mosey up the trail.

Warm up – 20 SSH IC

The Thang:

YHC assuming the Q of Q, started our POAS (Pearls On A String) with Merkins. We would mosey around the trail (the string) stopping frequently (because YHC really doesn’t like running) to engage in the Pearls (a.k.a, COP (Circle of Pain)). Each Pax would assume the Q by announcing the exercise. Reps were determined by a roll of the dice (really!). Exercises were as follows:

Faucet – Imperial Walkers
FNG/Ken – Zombie Kicks
FNG/Terence – Big Boy Sit Ups
Koolaid – Bear Crawls
Phone Home – Overhead Claps
Zebra – Squats
Bubble Boy – Lunges
Sugar – Vertical Hip Thrust
Crockett – Knerkins
Elroy – Burpees (we hit 30 of these with a bit ‘o luck!!)

After we all had a turn, the more fit Thoroughbred still needed to run, but the Pack Mules were wilting a bit from the extreme heat. So as Faucet expressed the desire to run, YHC agreed it would be a good thing to let those who could run wild to do so. Instantly Faucet became the Q of Qs of a separate group while the remainder focused on core exercises (modified Bruce Lees).

Adding to the excitement of the day: Crockett began his F3 journey in early June (joined by his brother, Phone Home), but expanded his reach by having two FNGs posting: Ken, his dad, and Terence, his son. Three generations. It’s a beautiful thing to see.

YHC,

Wilson

AO: Falcon Hill
Date: 7.18.19
Time: 0530
Q: Swobbles

Stretch/warmup:

Bad boys
Over the head bad boys
Cobra/child’s pose
Quad stretch
Side straddle hops x 20 in cadence
Imperial walkers x 20 in cadences
High knees x 20 in cadence

Mountain climbers x 10 in cadence

The thang:
Mosey to blocks
On one side of track, stop at 4 points and do exercise

Start – Block squats
Stop 2 – Block presses
Stop 3 – Block swings
End – man makers
Round 1 x 5
Round 2 x 10
Round 3 x 15
2 ab exercises in between each round

COT
Prayer
PAX: Tails, kool-aid, Crockett, Fire drill, ant hill, zebra, cobra, Swobbles

July 11, 2019

AO: Falcon hill

Q: Goldstar

Pax: Crockett, cobra, Zebra, Swobbles

WARMUP

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Carolina drydocks X 10 IC

Imperial Walkers X 10 IC

Merkins X 10 IC

Mosey around track then to light poles

The Thang

Mosey to light poles

Mosey to the 5 light post (counting the starting light post as one), performed 100 SSHs, moseyed back to the start and dod SSH until the six was in.

Mosey to the 4th light post, performed 75 mountain climbers, moseyed back to the start. Do mountain climbers until all pax return.

Mosey to the 3rd light post, performed 50 LBCs, moseyed back to the start and did LBCs until the six was in.

Mosey to the second light post, performed 25 Merkins, moseyed back to the start and did burpees until the six was in.

20 count.

Mosey to last light post. Bear crawled to the next light post. Mosey to the next light post, crab walk to the next light. Rotate these until back. Pick up the six.

Roasted pig IC until finished

Cot

Counterama

Namerama

Photo

Hills and Burpees With a Twist

DATE: July 9, 2019

AO: Falcon Hill (Kettering Middle School Track – Kettering, OH)

Q: Zebra

PAX: Tails, Goldstar, Burt Macklin FBI, Crockett, Swobbles, Cobra (zzzz), Phone Home

Moseyed to The Hill then a little COP:

Side Staddle Hops IC x 10

Imperial Walkers IC x 10

Cotton Pickers IC x 10

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

We performed 1 Burpee at bottom of hill, ran up hill, performed 2 Burpees, walked backwards down the hill, performed 3 Burpees and so on and so forth until we reached 10 Burpees at the top of the hill. Then we worked our way back down starting with 9 Burpees at bottom of hill (100 total Burpees if you’re counting!). Picked up the six and moseyed back the long way to the shovel flags! BMAD!!!

Back at the shovel flags, we finished up with counterama, COT, videorama and picturama.

Date – 07/08/2019

Time – 0530

AO – Higgins

Pax – Cobra, Goldstar, Zebra, Tails, Nader (Respect & Kotter!)
QIC – Wilson

A very pleasant morning at Thomas Cloud Park.

But, dang, we worked up a sweat…

Warm up

12 reps IC of

• SSH
• Cotton Pickers
• Windmills
• Imperial Walkers

The first Thang:

Mosey to the parallel bars, 6 stations, 2 sets, 10 reps of:

• Plank
• Dips
• Inclined pull ups
• Leg raises
• Al Gore
• Inclined Merkins

Mosey back to the parking lot where we fetched the workout toys

The Real Thang:

While 1 Pax walked/moseyed the length of the parking lot doing a Farmer’s Carry with a 50# dumb bell, the remaining Pax performed reps until Pax #1 returned of:

25# dumb bell plank/row right;
25# dumb bell plank/row left;
Medicine Ball, off-set switching Merkins;
25# Medicine Ball over-head big boy sit ups;
50# dumb bell goblet squats.

The Final Thang:

We finished off with two rounds of F3 Craps.

Two rounds: because I didn’t want to return to the previous Thang. I was exhausted.

What was I thangkin’?

YHC,

Wilson

DATE: July 2, 2019

AO: Falcon Hill (Kettering Middle School Track – Kettering, OH)

Q: Goldstar

PAX: Tails, Goldstar, Thebrick, Burt Macklin, FBI, Anthill, Swobbles, Cobra

copy and pasted Zebra’s workout from last Thursday with just a couple modifications…

The Thang:

We moseyed over to the bottom of the hill we moseyed to pick up our coupons aka cinderblocks. We performed 1 Burpee manmaker (block press burpee) at bottom of hill, ran up bear crawled with the block up the hill, performed 2 Burpees 2 manmakers, ran down the hill, performed 3 Burpees manmakers and so on and so forth until we reached 10 Burpees manmakers at the top of the hill. Then we worked our way back down starting with 9 Burpees manmakers at bottom of hill (100 total Burpees manmakers if you’re counting!). Picked up the six and moseyed back to put the blocks away the long way to the shovel flags! Beast Mode!!! **one added note: after completing the first 10 rounds of manmakers we did run up the hill instead of bearcrawl.

Back at the shovel flags, we finished up with counterama, COT, videorama and picturama.