F3 Dayton: 07-04-2020

Date: 07/04/2020

Time: 0700

AO: DeHavilland

Pax: Bear, Eva Murray (Formerly known as Tails), Faucet, Fire Drill, Noodle (Kotter), Phone Home, Rosey, Steven (FNG), Sugar (Charlotte, NC), Sugar (Johnson City, TN), Swobbles, Zebra.

Q: Wilson

A gorgeous morning with two foreign brothers, a Kotter, and an FNG who joined us midway through.

Warmup: 20 reps IC

  • SSH

  • Pickin’ Taters

  • Windmills

  • Imperial Walkers

1 Mile LFR (Leap Frog Ruck) with Coupons.

The Coupons consisted of 3 – 70# tubes of sand; 1 – 30# Fitness Sandbag; 2 – 25# Medicine Balls

Each tube was carried by 2 Pax. Progression was (more or less) in a row. Phone Home, pursuing active recovery, led the ruck around the lake parading colors. The remaining Pax followed carrying the Coupons except the last Pax, who performed the following:


1 – Burpee

7 – Squats

7 – Merkins

6 – LBCs
(21 reps)

Once completed, the Pax would sprint to the 2nd in line (behind the Standard Bearer), and receive the front end of the coupon. All coupons would be passed forward. When the last Pax delivered his coupon, he commenced the 1776.

Rince/Repeat back to the Flag.

Juarez Valley 18 (modified): Squats and Merkins

  • Point 1 – 1 Squat
  • Walk to point 2 (20 yards) – 18 Merkins
  • Return to Point 1 and INCREASE Squat +1
  • Return to Point 2 and DECREASE Merkin – 1
  • Rince/Repeat until Squats = 18 and Merkins = 1

(171 reps each exercise)

1+7+7+6 = 21 Reps of

  • In & Outs

  • LBCs

  • Dying Cockroaches

  • American Hammers

  • Freddy Mercurys

  • Leg Lifts

  • Flutter Kicks

(147 reps)

Total Reps = 510

F3 is FREE workout open to ALL Men

“When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness…” From the Declaration of Independence



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