Falcon Hill – 9.29.20

AO: Falcon Hill

Date: 9.29.20

Time: 0530

Q: Swobbles

The Sky Q provided a crisp cool morning for us to get a beatdown in.

Pax: Cobra


Bad boys, quad stretch, leg stretch, SSH X 15 IC

The thang:

Mosey to side of school with three light posts spaced out. At each light post, perform each of the following exercises.

⁃ Plank Leg ups

⁃ Merkin/shoulder tap

⁃ Mini squat jumps

⁃ Plank Kick throughs

⁃ Burpees

Light post 1: 10 seconds on, 10 seconds off

Light post 2: 20 seconds on, 10 seconds off

Light post 3: 30 seconds on, 10 seconds off

3 rounds total



Smart Park 9-28-20

Smart Park 9-28-20

AO – Smart Park

Q – Tails

PAX – Cobra, Swobbles, Kiddy P, Doogy, Armstrong, Meatball, DOD

Conditions. DARK! Nice and cool! Little bit of wind, but no rain as was expected!


  • Covered a few key points and moved on (Shout out to Swobbles for providing Blocks!)


  • A few light stretches in cadence


  • 60 block Squats (sets of 10 with a parking line bear crawl in between)
  • 60 mountain climbers (sets of 10 with a parking line bear crawl in between)
  • 150 foot block March with a stop to Blerkin at every parking line. Total of 16 Blerks
  • 150 foot block suicide sprint. Stacking block squats at every parking line. A total of 136 reps. There was the offer of Blerkins instead, but squats were selected universally. Swobbles “modifies” with Burpees 😂🤷🏻‍♂️
  • Cobra ended first and went back to pick up the 6 by joining in additional pain. STRONG FINISH by the whole team with 16 block squats!

COT, Name/Count/Photo-ramas

Ready to Step Up?


DATE: 9/26/2020

AO: Dehavilland

Q: Italian Job

PAX: Swobbles, Rosy, Calvin, Bone Daddy, Kool Aid, Stamp, Tails, Kiddie Pool, Wilson, Faucet, Phone Home, Crockett, Jingles, Italian Job

Saturday morning brought perfect conditions for a Dehavilland beatdown. 14 of us toured the grounds. Here’s what we did…

The Thang

Mosey to Veteran’s Plaza

  • 20 SSHs (IC)
  • 15 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 5 Burpees (OYO)
  • Recite the pledge of allegiance following the lead of Jingles

Mosey to the fishing pier

  • 20 Irkins
  • 20 Dips
  • 20 Derkins
  • 20 Calf Raises

Mosey to Field 5

  • 10 Merkins at each corner (40 total)
  • 20 Shoulder Taps at each corner (80 total)
  • 30 Squats at each corner (120 total)
  • 40 SSHs at each corner (160 total)
  • 50 Little Baby Arm Circles at each corner (200 total)
  • 40 LBCs at each corner (160 total)
  • 30 Seal Jacks at each corner (120 total)
  • 20 Big Boy Situps at each corner (80 total)
  • 10 Diamond Merkins at each corner (40 total)

Circle Up in Centerfield

  • 10 Jack Webbs (IC)

Mosey back to COT


It was an honor and privilege to visit you men and discuss leadership principles and growth opportunities. Thank you Swobbles and Crockett for the invitation. Thank you Wilson for your hospitality and for opening your home for us to meet and eat Friday. I’m looking forward to checking back in and seeing the big time growth that is in store for this region in the near future.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. With the leadership team in place, I have no doubt that the future is bright for Dayton. Just remember to keep it fun. Keep encouraging men to step up and lead. Keep taking care of the six. Keep EHing those Sad Clowns, because at one point, you were in their shoes.

I’m encouraged by the heart of this region. Don’t ever let your culture slip away from where you are now. Keep watching out for each other and lifting each other up in not only your fitness, but in your fellowship and faith. Leave no man behind, but leave no man where you found him. Dig in and lean heavily on each other. Lock shields to thwart the innate desire for self-service. Remember that you aren’t the center of the universe and that other people are looking for leaders. When the world steps out, you need to step up. You’re trained and ready, so do it! Be the change your community needs. Lend a hand, an ear, a heart. Do what it takes to impact this world for the better.

You men encourage me to try harder. Keep up the good work. I’m proud to call you men brothers of the Gloom.


Italian Job

IronPax Challenge – Week 4

DATE: 9/25/2020

AO: Smart Park

Q/PROCTOR: Crockett

PAX: Swobbles, Armstrong (RESPECT), Meatball

F3 Dayton wrapped up this year’s challenge this morning, Meatball pulled a Bigfoot, and an FNG got his name!

The Challenge

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)


NAME-O-RAMA: Armstrong was named!



Block Party of Five

DATE: 9/24/2020

AO: Falcon Hill

WEATHER: 54° and calm


ENDEX: 0615

Q: Crockett

PAX: Cobra, Burt Macklin FBI, Goldstar, Tails


  • Hamstring stretches
  • Windmills IC x20 (4 ct)
  • Wing Waggles IC x20 (4 ct)
  • Sungods x10 (l/r)
  • SSH IC X20 (4 ct)
  • Mosey to the blocks


A friendly circle of cinderblock bois. PAX pick up their blocks and follow along! (No putting your block down during a round)

  • Block Press IC x20
  • Block Squats IC x10
  • Block Curls IC x20
  • Block Squats IC x10
  • Block Rows IC x20
  • Block Squats IC x10 (end of round 1)
  • Block Press IC x10
  • Block Squats IC x10
  • Block Curls IC x10
  • Block Squats IC x10
  • Block Rows IC x10
  • Block Squats IC x10 (end of round 2)
  • Block Rifle Carry 100m
  • Block Farmer Carry 100m (L)
  • Block Farmer Carry 100m (R)
  • Block Rifle Carry 100m (put blocks away)
  • Mosey back to flag
  • Bat Wings IC x10 (4 ct)
  • Crunchy Frogs IC x20
  • Total Body Destroyers





A VQ For Wiggles!

AO: Smart Park
Date: 9/23/20
Time: 0530
Q: Wiggles
Pax: DoD, Tails, Floater, KiddieP, Swobbles, FNG Randy, Meatball, FNG David, Cobra (RECORD AT SMART PARK!)

Arms / Shoulder OYO
Legs OYO

Blackjack Workout
Run 100m
20 Burpees
Run 100m
1 Big Boy Sit up
Continue this until you get to 1 Burpee and 20 Big Boy Sit ups with an 100m run in between
Due to time constraints, we shortened the workout and got to 11 Burpees and 10 Big Boy Sit ups
Total Reps: 155 Burpees, 55 Big Boy Sit Ups, 1,800m (Or, a little over a mile ran)
2 New FNG’s today!! Intro


Date: 9/22/2020

AO: Falcon Hill

Q: Cobra

Pax: Crockett, Swing State

Time: 0530

Warmup: 20 SSH, these guys, bad boys, 20x windmills IC, butterfly, pretzel

1 min full plank
30s elbow plank
10x T-merkins IC
1 min wall sit
30s right side plank
30s left side plank
20x flutter kicks IC
20x scissor kicks IC
400m run
50x pickle pointer IC
30x pickle pounder
15x Crunchy frogs IC
1 min Superman
1 min banana
Bambams (plank position, 1x merkin, 1x jump to crouch, 2x merkin, 2x crouch, etc., up to 5)
Bat wings

Countorama: 3




Spicy Meatball

Smart Park 9/21

Q- Floater

PAX – Swobbles, DoD, Doogie, Wiggles, Meatball


20 Yard Inchworm with Push-up


15 Windmill IC


25 SSH

3 Rounds

1 min per station 10 secs ration change, 1 min after each round


Sandbag Clean & Press

Block Swing



Block Curl and Press

Bonus Sprint Round30 sec work

Guantanamo Bays

Nameorama (Welcome Meatball!)