March 28, 2020 – DeHavilland

OH 2020 State Wrestling Qualifier Murph Audible

DATE: March 28, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson and Foxcatcher

I brought my 2.o (Foxcatcher), fresh off his OH High School State Qualifying wrestling season, for a rare experience at the Beatdown. I asked him last night if he wanted to join in the manana. He said he was challenged to do Murph. I said cool…we’ll do Murph at F3.

The Thang:

Murph – 1 mile run; 100 pull-ups; 200 Merkins; 300 squats; 1 mile run. The old school HIMs made modifications on the run and pull-ups. Foxcatcher said Wilson was more Beast than half his football and wrestling team (ultimate compliment from a young athlete).

Foxcatcher offered words of wisdom: "The point at which most people think they’ve given all they have, they actually have 40% left to give."


Shelter In Place

Date: 03-23-2020
Time: 0530
AO: Higgins
Q: Wilson

The Governor of Ohio has issued a Shelter In Place order, but still allowed exercising in public park with groups of less than ten.

One is clearly less than ten.

With the drizzle, the decision was made by the Pax to proceed to the Shelter.

Warm up:
20 X
SSH, Pickin’ Taters, Wind MillsThe Thang: (Presumably in shelter)
Tabata Timing – 20 on/10 off
Rotate exercise every 20 secondsSet 1
Clapping Merkins
Imperial Walkers1 Minute Rest
Set 2
Step Lunges
Incline Merkins
Freddy Mercurys
Declined Merkins1 Minute Rest
Set 3
Jumping Lunges
Archer Merkins
Heels to Heaven (Hip Thrusts)
Diamond Merkins1 Minute Rest
Set 4
Jump Squats
Dying Cockroaches
Carolina Dry Docks

When working out alone, Social Distancing is a breeze.



23 March 2020 – Kenosha

: 23 Mar 2020
AO: Kenosha (Temporary AO)
Q: Cobra

Conditions: 40 F, light rain

Warmup: legs spread – down to the middle, right, left, quad stretch, shoulder stretch, 20x windmills, 20x imperial walkers

The Thang: short block beatdown (got started a little late)

  • 4 sets: 20x block curls, 20x block overhead presses, 20x blerkins (block merkins), 20x block squats, 20x block swings

COT (reflection, self-hug)

Best Regards,
Alex Von Moll

19 March 2020 – Kenosha

: 19 Mar 2020
AO: Kenosha (Temporary AO)
Q: Cobra
PAX: Anthill, Swobbles (remote)

Conditions: 51 F, heavy mist

Warmup: legs spread – down to the middle, right, left, 50x 4-count side straddle hops, 20x monkey humpers

The Thang: 10 exercises with 10x burpees after each exercise

  • 10x lunges, each leg
  • 50m sprint
  • 10x crab kick throughs, each leg
  • 10x 4-count high knees
  • 50m side shuffle (right)
  • 50m side shuffle (left)
  • 60 second plank
  • 60 second wall sit
  • 20x pickle pointers
  • 10x spidermans

Cooldown: 1.5mi run


Rule #1, cardio


AO: Falcon Hill

Q: goldstar

Pax: anthill, cobra, stamp, Burt Macklin fbi

Warmup with mumble chatter and stretching on your own.

The thang:

20 minute run. (End @ 6pm)

Head to parking lot

Keeping a good social distance, we did some exercises as they were called out around the circle.

Goldstar – 20 burpees

Cobra – 20 plank fly things

Stamp – 20 lunges

Burt Macklin fbi – 20 derkins

Anthill – 20 SSH IC

Goldstar – 20 more burpees

With 2 minutes left, we did an AYG sprint across the parking lot.





F3 Dayton


AO: Falcon Hill

Q: Stamp

Pax: Anthill, Burt Macklin, FBI; Cobra, Goldstar, Nader

Coupons: 80, 60, 40, 40, 35, 20 pound sandbags

The work: Ladder 1-5 starting with deadlifts, bent over rows, front squats then run 60ish yards and back after each set. Ended with a team carry of the 80, alternating every 50 steps. Anthill is a show off. Haha.

Cardio and sandbags build character.



Rainy Boiz // Falcon Hill // 3.10.20

AO: Falcon Hill

Date: 3.10.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Nader, Stamp, Cobra, Ant Hill


Arm stretch

Quad stretch

Leg stretch

Cobra stretch

Arm kettle swings

Arm swings

Torso twists

The thang:

Block up

3 rounds:

Block Presses x 15 IC

Block Squats x 15 IC

Block Curls x 15 IC

Block Swings x 15 OYO

Burpees x 10 OYO

After round 1: Bruce Lee ab exercises x 15 IC

After round 2: Cardio in place – Side straddle hops, high knees, mountain climbers, side straddle hops x 15 IC

After round 3: Bruce Lee ab exercises x 15 IC



Hello Spring!

March 9, 2020

AO: Higgins

Q: Goldstar

PAX: Wilson, Nader, Cobra

Warm up:

Lower back stretches

Side Straddle Hop x20 IC

Cherry Pickers x20 IC

jog park

Tha Thang:

x20 leg lifts

x10 pushups

x20 flutter kicks

x10 push ups

x20 American hammers

x10 push ups

x20 dying cockroaches

x10 push ups

x20 bicycles

x10 push ups

x20 little baby crunches

x10 push ups

x20 heel touches

x10 push ups

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: air squats amrap

3rd person: push ups amrap

4th person: pretend jump ropes

Circuit 2: x2

1st person: burpees x10

While person one is doing burpees:

2nd person: LBC’s amrap

3rd person: Carolina dry docks amrap

4th person: parking blocks step ups

2 laps around the lot