Blocks & Running

AO: Smart Park

Date: 05.05.21

Time: 0530

Q: Swobbles

Pax: Cornelius, Armstrong, Jazz Hands, Fence Post

Block exercises in a circle

3 sets of 20

Take a lap around the parking garage

Next PAX chooses exercise

Exercises chosen:

  • Merkins
  • Step ups
  • Mountain climbers
  • Block rows
  • Block curls

Block squats x 20 IC

Immediately followed by block wall sits until failure

Finished with Merkins x 20 (2 sets) for 100 total.

Racked up 200 pts for the F3 Cleveland May Challenge.


AO: Smart Park

Date: 05-04-2021
Time: 0530
PAX: Cornelius, Jazz Hands, Swobbles, Armstrong (q)


10 Ruck Side-bends per side
10 Ruck Swing sets IC


20 Step-Ups

*20 Deadlifts

20 Step-Ups

*20 Ruck Crunches

20 Step-Ups

*20 Ruck Rows

20 Step-Ups

*20 Ruck Squats

Ruck for 17 minutes

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Say this to yourself, out loud, and often “I need other men in my life to be the best man I can be.” – Stephen Mansfield

A wet start 5/3/21

Date: 5/3/21

AO: Smart park

Pax: Who’s there, Packer, Wiggles, Cornelius (q)

Conditions: 60ish and rainy

The Thang:

4 corners

Run to corner 1, 10 burpees

Run to corner 2, 20 merkins

Run to corner 3, 10 squats

Run to corner 4, 20 ssh

6 rounds. Each round = .2 miles of running

Finish with 4 laps and 20 merkins

For a total of 2 miles and 200 merkins




Taking the beach

Date: 5-1-2021
Time: 0700
AO: DeHavilland
Conditions: 38F bright and shiny
PAX: Wilson, Faucet, Crocket, Armstrong, Ditka (Q)

Warm up: SSH, potato pickers, imperial walkers

The Thang:
100 merkins
200 LBC
300 squats
Carry a scuba tank down the parking lot between the exercise reps

To the beach:
Two teams of two
Push scuba tank back and forth down the sand volleyball court, 10 laps

Still on the beach:
Two teams of two
Carry scuba tank across three and volleyball courts then 10 squats. 10 laps

Cooled down with 5 burpees.


Mumble chatter:
Wilson might be investigated for steroid use with the rate he knocks out squats.

Heart racing beatdown

Date: 4/30/2021
Time: 0530
AO: Smart Park
Conditions: 48F and slight breeze
PAX: Cornelius, Jazz Hands, Swobbles, Ditka (Q)

Warm up- SSH, potato pickers, arm leg stretch

The Thang:
PAX heart rate* determined reps of exercise. Heart rate obtained by most non-qualified HIM we could afford. Merkins-94
Step ups-131
Block press-130**

Final diagnosis: Each HIM received a clean bill of health and need to continue their F3 regiment. Recommend two EH per month for best results.

*Because of federal HIPPA regulations, PAX identifying heart rates are not available

**Reps counted in a rotating accumulated fashion due to time.


25 x 25

Date: 4/29/2021
Time: 5:30 pm
AO: North Park, Springboro
Conditions: 61 F cloudy, moist ground
PAX: Armstrong, Ditka (Q)

Warm up- potato pickers, SSH, stretch out those limbs

The Thang:
25 reps at the flag, run 125m to outdoor stage, complete another 25 reps. Start next exercises… -Squats
-Flutter kicks
-Shoulder taps
-Imperial Walkers
-Freddie Mercurys

Video, Photo, COT
This was the last scheduled beatdown at North Park in the evening. Thanks to all the F3 men who came out and supported this month long event. See you in the gloom.

NFL Draft Workout

AO: Smart Park
Date: 04.28.21
Time: 0530
Q: Swobbles
Pax: Who’s There?, Cornelius, Packer, Ditka

NFL Draft Workout
PAX draft picks select exercises
Move across the field (parking garage)
Every 10 yards, perform exercise x the amount of yards.
10 yards = 10 reps
20 yards = 20 reps
30 yards = 30 reps
And so on to 100
Combo of bear crawl and walking lunge between yard markers.

1st pick – LBC x 10 & 60
2nd pick – Squats x 20 & 70
3rd pick – Up/Downs x 30 & 80
4th pick – Merkins x 40 & 90
5th pick – Leg lifts x 50 & 100
Modified the last few yard lines for the sake of time.


AO: Smart Park

Date: 04-27-2021
Time: 0530
Q: Armstrong
PAX: Jazz Hands, Swobbles, Cornelius, Ditka

WARMARAMA: 20 Side Straddle Hops, IC

THE THANG: Ruck to the deep forest just beyond the hilltop.

*Move logs to AO and stash away for use at future CSAUPs.

*Weighted hill-sprints, 2 laps.

*Unweighted sprints around the Smart Park Deck, 2 laps.
(1 mosey-speed, 1 full-speed back to the flag…congratulations Swobbles!)

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