The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. That mission is vital now more than ever and F3 Dayton is returning to normal workouts with social distancing practices so we can continue to get better together.
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The ground was wet today. Goldstar does not like getting his hands wet with gloves on. No Bueno. The PAX did no warm up and redirected by route of mosey to the Greene Parking Garage. Here we enjoyed a warm and cozy beat down that went as follows:
x40 American Hammers (Goldstar’s Choice)
Suicide Sprints (equal to .25 miles)
x40 Air Squats (Swobbles’ Choice)
x40 Carolina Dry Docks (Wilson’s Choice)
We took a 2 minute breather and then we repeated this.
After completion we Slowsied to the cross walk and then Mosied back to the flag.
Tres Hermanos met me this fine, beautiful quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs, forward and backward shoulder rolls, Pickin’ Taters, Lunges, Zebra Butt-Kicks.
We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Hip Touches, Merkins, Slow Deep Squats, Triangle Merkins, Triangle Merkins, Yurpees and Break Dancers. When we arrived at the pull-up bars we performed Pullups x 20 and Hanging Leg Raises x 20. From there, we moseyed over to the memorial. There we completed One-Legged Squats x 20/leg, Incline Merkins x 30 and Decline Merkins x 20. We completed the beatdown with a half mile mosey around the pond.
Rosey met me at the park on this beautiful crisp early spring morning – just us and a few Pokemon players braving the chill and the ‘Rona. We moseyed over to the dock for a little COP: SSHs, Merkins, Lunges, Zebra Butt-Kicks and Slow Deep Squats.
We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Jump Squats, Merkins, Burpees, V-Ups, SSHs, as well as a few others escaping my memory. When we arrived at the pull-up bars we performed Pullups x 10, Chin-ups x 10, Hanging Knee Raises x 10. From there, we moseyed over to the memorial. There we completed Triangle Merkins x 20ish, One-Legged Squats x 20/leg, Incline Merkins x 20, Decline Merkins x 20. Then we walked down the hill and sprinted up to finish the beatdown.