Pushing the coupons

Date: 8/5/2021
AO: Falcon Hill
Conditions: 290.4 kelvins, beautiful
Pax: Goldstar, Ditka (q)

Warm up: arms on your own

The Thang:
Throw the coupon over a 23 meter distance. At the end of the 23 m, 10 merkins every time. -use right arm
-use left arm
– use both arms
-squat with coupon, throw with right
-squat with coupon, throw with left
-squat with coupon, both arms
-murder bunnies
-merkin then right arm
-merkin then left arm
-merkin then both arms
-kettle swing

Close out with 10 burpees


Mumble chatter:
What is the best recovery food? Real Coke and a Snickers?


Date: 8/3/2021 AO: Smart Park
Conditions: 57 F, breezy
PAX: Cornelius, Whose There, Sucker Punch, Ditka (q)

Warm up: SSH, Windmills, imperial walkers

The Thang:
Run from one end of Smart Park stopping at each of the three light post to perform 5 reps of each exercise. Return by running back and stopping again at each of the three light posts to do the 5 reps.
Exercises- squats, merkins, LBC, burpees, gas pumps.
Ended with 5 ceremonial burpees.

Mumble chatter- Sucker Punch committed to his VQ on August 23rd.
Cornelius was able to successfully complete 5 burpees BACKWARDS! We are collecting money to send him to Tokyo for the olympics.

-Video, photo, COT

Oh my legs

Date: 8/2/2021
AO: Smart Park Conditions: 55 F, cool
Pax: Wiggles, Cornelius, Rabbit Trail, KiddiePool, Packer, Ditka (q)

Warm up: SSH, Windmills, imperial walkers, 200m run

The Thang:
-The Motivator (new exercise)
-Roxanne by the Police (merkins and leg thrust)
-10 flutter kicks, 10 Superman, 6 sets
-Bear crawl 15m then complete 20 reps of exercise. (Merkins, squats, LBC, heels to heaven, big boy sit ups)
-Forward lunge 15m, backwards lunges 15m, 4 sets
-Wall squat Indian run, 75m
-100 burpees as a team in the last 2 mins


Mumble chatter- McDreamy had to leave early for a driving test or something. Good luck!

DeHavilland 7/31/2021

DeHavilland 7/31/2021

Q- Faucet

Pax- Wilson, Tails, Jiffy, Johnny 5, Crockett, Columbus, Yodel, Who’s There?

Warm up exercises

Stretches X 12

Side straddle hops X 12

Imperial Walkers X 12

The Thang

Billy Madison

We are going back to school,

Jogging lap, then exercise per grade 1-12 as final exam with reps of 12. Run lap, 12 rep exercise for 1st grade, run lap, 12 rep exercise for 2nd grade plus the previous exercise, Complete each grade and keep adding in previous exercises up to senior year for graduation.




My Legs Hurt

My Legs HurtDate: 7/28/21
AO: Smart park
Pax: Packer, Rabbit Trail, Skywalker, Who’s There, SuckerPunch, KiddiePool, Wiggles (q)Warmups: Reverse Indian RunThe Thang:4x4s- 10 total
-Standing to plank to (4) merkins to (4) 4count mountain climbers back to standingAll about the Benjamins
-25 Curls for the Girls
-25 Walking Lunges
-25 Jump Squats
-25 Walking Lunges
-25 Overhead Press
-25 Walking Lunges
-25 Leg Lifts
-25 Walking LungesButkus (Rapid step ups on curb side)
-1 minute
– 30 seconds
-1 minute
-30 secondsWall Sit Competition
-KiddiePool won with 1 minute and 30 secondsCircle of Abs
-Each Pax led an ab exercise of their choice (25 reps or 25 seconds for each one)
COT, Video, PIC

What’s in my Garage Part 2

Date: 7/27/21

AO: Smart park

Pax: Cornelius, Swobbles, McDreamy, Ditka, Skywalker, Jazz Hands! (Q)

Conditions: 64 and wonderful

Warmups: 20 SSH and stretch those legs

The Thang:

  1. Grab pack and junk from the garage
  2. Ruck to Kroger Hill
  3. Ruck up, ruck down with Bernies thrown in
  4. Rotate burpee style through all annoying garage junk and repeat step 3 until done
  5. Ruck back to base

Outstanding efforts by all PAX

50 burpees were completed before sunrise

Quote of the day from McDreamy…… “this is the worst ruck i’ve ever done….. but i like it”




Beatdown July 26th F3 Dayton

July 26th 2021

Smart Park

Pax: Ditka, Rabbit Trail, McDreamy, Wiggles, Cornelius, Packer, Swobbles, Skywalker(Q)

“The Thang” X Marks the Spot – Running between stations starting with Merkins -> Big Boy Situps -> Overhead Coupon presses -> Incline lunges. In descending order 15 reps at each station and down one rep at each turn. Ended with 5 Burpees and COT.


AO – Falconhill

Q – Tails

PAX – Fence Post, Burt Macklin, Cobra, Swobbles, Zulu, Jiffy, Pavarotti


  • Beautiful cool morning! Clear sky’s and wet grass!


  • Hit em with a 5 minute static stretch. Those of us without blocks ran to the shed, grabbed blocks and rendezvoused with the others at the base of the hill.
  • We preformed the following: stacking block burpies from 1 at the bottom 2 at the top 3 at the bottom and so on up to 10. We harambed or did murder bunnies up the hill. Picked up the 6 at the top and bottom with places or say anything.
  • Last set we preformed 30 SSH in cadence. Did another 30 at the end.
  • Hard work done by all!


Quick TAP. Photo. And namerama!

F3 Dayton VQ


Smart Park – Austin Landing

Q – McDreamy

PAX – Swobbles, Ditka, 9Volt, Wiggles, Meatball

Workout – McDreamy Circuit

  • M: Mountain climbers (60 seconds)
  • C: Calf raises (60 seconds)
  • D: Donkey Kicks (60 seconds)
  • E: Elephant swings (60 seconds)
  • A: American Hammers (60 seconds)
  • M: Merkins (20 count)
  • Y: YT’s (20 count Y, 20 count T)
  • Lap around parking lot
  • Repeat

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