Nah, just solitary walk in the park.
Date: 9:28
Time: 0530
AO: Higgins
Pax: Wilson
The Thang: 2 mile, 20# Ruck
YHC,
Wilson
p.s. That may not sound like much of a workout, but come join me. You will still meet the minimum requirements of a good workout: 1) You will sweat, and; 2) You will be sore the next day.
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
Stretch/warmup:
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
COT
Prayer
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!
Disclaimerama
Stretcharama
Harambarama
COT, Name/Count/Photo-ramas
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
Mosey to the fishing pier
Mosey to Field 5
Circle Up in Centerfield
Mosey back to COT
NMM
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.
Aye!
Italian Job
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!
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)
COUNT-O-RAMA: 4
NAME-O-RAMA: Armstrong was named!
COT
PIC
DATE: 9/24/2020
AO: Falcon Hill
WEATHER: 54° and calm
STARTEX: 0530
ENDEX: 0615
Q: Crockett
PAX: Cobra, Burt Macklin FBI, Goldstar, Tails
A friendly circle of cinderblock bois. PAX pick up their blocks and follow along! (No putting your block down during a round)
COT
COUNT-O-RAMA: 5
NAME-O-RAMA
PIC
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!)
Stretch:
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
COT
Prayer
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
Name-o-rama
COT
Pic
Date: 9-21-2020
Time: 0530
AO: Higgins
Pax: Wilson
Q: Wilson
We work out:
Heat or Cold
Wet or Dry
Group or Solo
And when it’s solo, keep it simple.
2 mile ruck
YHC
Wilson
Smart Park 9/21
Q- Floater
PAX – Swobbles, DoD, Doogie, Wiggles, Meatball
Mosey
20 Yard Inchworm with Push-up
Mosey
15 Windmill IC
Mosey
25 SSH
3 Rounds
1 min per station 10 secs ration change, 1 min after each round
Burpees
Sandbag Clean & Press
Block Swing
Merkins
Squats
Block Curl and Press
Bonus Sprint Round30 sec work
Guantanamo Bays
Nameorama (Welcome Meatball!)
CoT
Countorama
Leave No Man Behind, But Leave No Man Where You Find Him
Leave no man behind, but leave no man where you find him.
Iron Sharpens Iron est. 4/22/2017
Fitness, Fellowship, and Faith
F3 Dayton 