Date: 06-19-2021
Time: 0700
AO: De Havilland
Pax: Crockett, Phone Home, Wilson
Q: Fence Post

Just how wet was it? Well, two individual guys stopped their vehicles to announce, “YOU GUYS ARE NUTS!!!”

But they were there for a fishing tournament, so…

Warm up:

Various Stretches

The Thang
The T3 Workout – Toss, Tote and Tuck

• Toss
  • Using four medicine balls (2#, 4#, 4# and 10#), Toss it backward over head, rotate to the next ball.
  • Rinse/Repeat
• Tote – Containers of 25# of water
  • Deadlifts
  • 30 yards of
    • Farmer’s Carry – Right
    • Farmer’s Carry – Left
    • Farmer’s Carry – Both with Spaced Deadlifts
• Mosey/Slowsey to the pull up bar
• Tuck
  • Standing under the pull up bar, palms facing each other, grab the bar. Pull up until the upper arms are parallel to the ground. Lift the knees to the elbows for a Tuck. 10 Reps
  • Plank
• Mosey/Slowsey to the Flag

Cool down stretches

Count-O-Rama
Name-O-Rama
COT

The good news regarding all the rain is that it kept us from knowing just how much we were sweating.

YHC,

Fence Post

AO: Smart Park

Date: 06.18.21

Time: 0530

Q: Swobbles

Pax: 9-Volt, Packer, Ditka, Cornelius, Rabbit Trail

Class is in Session Q

Swobbles leads SSH x 15 IC

Plank up:

Why do we perform exercise in cadence?

1. It gives you confidence to lead the PAX and a chance to demonstrate it.
2. It helps to keep PAX coordinated and moving quickly.
3. Helps the Q regulate breathing.
4. It helps us know that we are in rhythm. Whether it’s actually dark or we are in a dark time in life, we know our brothers are walking in cadence with us.

Swobbles teaches a new PAX x 15 IC

New PAX teaches another new PAX x 15 IC

PAX take turns leading cadence:

Rotate through Merkins, Squats, Flutter Kicks x 15 IC. Take a lap. (Reduced laps/reps for time purposes to give all PAX a chance).

Plank up: lesson on Q source from this week (2.3 – Missionality)

• It’s good to work in your High Impact Zone (contrary to forcing yourself out of your comfort zone)
• Your mission defines that zone and is action taken for an articulated purpose. That action is formed by a man’s Dolphin and Daffodil.
• Dolphin is a man’s unique gift. The thing he does best.
• Daffodil is the people a man is meant to serve.
• Referred to as a D2X, that’s the sweet spot.
• Straying from your D2X has repercussions: disappoints the asker, denies service to your own daffodil, boxes out the right HIM, it’s joyless.
• Stay on mission.

Finished up with 2 mins of burpees and 3 mins for the June challenge. PAX averaged 57 mountain climbers!

COT

Date: 6/17/21
AO: Falcon Hill Conditions: 61F perfect for getting things done
PAX: Burt Macklin FBI, Goldstar, Zulu, Jazz Hands, Tails, Ditka (Q)

Warm up: SSH, Windmills, Imperial Walkers

The thing:
8 cones set out the distance of the football field.
Murder Bunny to the cone, run to the end of the field and do 5 burpees. Run back, Murder Bunny to next cone, run, burpee…you get the pattern.
Total distance covered 200 yards. Total burpees 72. Some turned up the heat and did man-makers instead of burpees (Burt Macklin, Zulu, Tails, Goldstar). Superstars!

Three minute challenge:
Mountain Climbers- 63 average for the team.

Photo/video/circle of trust

AO: Smart Park, 0530Conditions: Pleasant and calming
PAX: Cornelius, The Goose, Meatball (Q)

Thang: 1.84 mi Ruck/walk due to IR

Challenge: average 70.5 Mountain Climbers (pup was exempt)

Pic
Vid
COT

Ride the Wave
Date: 6/16/21
AO: Smart Park
Pax: Swobbles, Who’s there, Rabbit Trail, Cornelius, Wiggles (Q)Warm up:
Stretch OYO- focused on legsThe Thang:Round 1

• Lap around parking lot
• Wave of Merkins starting at 10 reps

Round 2

• 2 Laps around parking lot
• Wave of Squats starting at 10 reps

Round 3

• 3 laps around parking lot
• Wave of Big Boy Sit Ups

Round 4

• 4 laps around parking lot ( modified for time- did 2 down and backs instead)

Finished with 3 minutes of 4 count mountain climbers, 53 average.COT
Video
Pic

AO: Smart Park

Date: 06-15-2021
Time: 0530
Q: Armstrong
PAX: Cornelius, Jazz Hands, Swobbles, Ditka, 9-Volt
CONDITIONS: Beautiful…humidity finally cleared out!

WARMARAMA:

· Quick Mosey to Kroger Hill

· 12 Fire Hydrants IC

· 12 Pointers IC

· One-handed Planks, 30 secs per side

· Two-handed Planks, 60 seconds

THE THANG:

· Retrieve small Logs for half of the PAX

· LAP 1: Cradle-Carry Logs to traffic light & back (teams of two take turns carrying)

· LAP 2: Shoulder-Carry Logs

· Return Logs to hiding-place

· Fast Mosey back to Flag

· 3 Minutes for the Mountain Climber Challenge: New Record of 54 sets average!

Count off | NameOrama | COT | Picture

Date: 6/14/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Ditka, Swobbles, Who’s There, Rabbit Trail, Meatball, Cornelius (q)

Conditions: humid again

The Thang:

Warm up:
20 Tater pickers

The Thang:
PAX stand in a circle with coupons. In the middle of the circle is a bag filled with note cards with coupon exercises and quantities are written on it. 1 PAX draws a card and calls cadence for the rest of the PAX. Continue until time is up.

Exercises completed in no particular order
15 American blockers
25 block rows
25 block sits
25 block squats
15 block figure 8s through the legs
25 Block pickle pointers
25 block swings
25 block tricep lifts
10 block snatches each arm
25 block presses
10 block leg lifts
40 yards murder bunnies
15 block sit ups
25 block curls
25 block push outs
15 blockies
5 down and back runs scattered throughout.

Finish with 3 minutes of 4 count mountain climbers. 48 average.

Video
Cot
Pic

Date: 06-14-2021
Time: 0530
AO: Road Show: Stebbins (New AO Search)
Pax: Fence Post
Q: Wilson

Fence Post and YHC are in search for a convenient AO to establish an R3 workout. A perfect, light workout for someone coming off an injury, recovering from a vigorous beatdown, with an occasional light ruck (or no ruck) just to beat the fart sack and get the blood flowing to start the day.

The Thang:

Stretches. LOTS of stretches

20 minute walk

YHC,

Wilson

Date: 06-12-2021

Time: 0700

AO: DeHavilland

Pax: Armstrong, Crockett, Ditka, Faucet, Fence Post, Swobbles, Zebra

Q: Wilson

Pick up the six is a phrase we use all the time at an F3 workout. I thought about it a lot this past week and wanted to explore it with the Pax. So after opening with the mission and core values, I instructed the Pax to take up a plank position.

“In addition to our mission and our values, a common expression we use is that we pick up the six,” I stated. I paused, then continued: “Why do we pick up the six?”

Silence. I can hear the thinking: What is Wilson doing? This is not our normal routine!

“Because we leave no man behind or leave him where we found him,” offered Armstrong.

“Sure,” I replied. “But, why?”

Oh, man! I came for a workout and this guy is making us think??!!

“As a group we are stronger than any individual?” posited Fence Post.

“Oohh!!” said I. That’s getting close.

Ditka jumped in, “Because we keep together during a workout.”

“OK,” I said. “Let’s combine those thoughts into an easy to remember slogan. Why do we pick up the six?

“Because we are a team.”

Warmup:

• SSH
• Imperial Walkers
• Windmills
• Pickin’ Taters

The Thang:

Multi Round

17 reps (68 total reps – Wilson’s New Age): After each set, mosey to the marker, return to the starting point. Rinse/Repeat. After the 4th set, pick up a Pax who hasn’t finished and work with them.

Exercises (Mosey to the opposite end of the field between each exercise):

• Merkins
• Air Squats
• LBCs
• Heels to Heaven
• BreakDance

Stretches

We concluded with our June challenge of average/Pax of LBCs.

Come join team F3 Dayton. How? Show up. Work out. Be a part of our team.

AO: Smart Park

Date: 06-10-2021
Time: 0530
PAX: 9-Volt, Jazz hands, Cornelius, Armstrong (q)
Conditions: Another great rainforest-like day!

WARMARAMA: 20 SSH IC
THE THANG: Ruck 1.5 miles RT to mid-Waldruhe. We each shared the burden of being under 60lb. sandbags half of the time.
MUMBLECHATTER: 9-Volt has a special hat ready for his VQ! Caesar’s Creek Overnight CSAUP planning underway – stay tuned!
JUNE CHALLENGE: 144 reps was the average of the LBCs turned-in by 4 PAX.

“You’re off to great places, today is your day. Your mountain is waiting, so get on your way.” – Dr. Seuss

Count off | NameOrama | COT | Picture