1 October 2020 – Falcon Hill

: 1 Oct 2020AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar

CONDITIONS: 48F, 76% Humidity

WARM-O-RAMA: butterfly, lower back stretch, 20x wing waggles IC, bad boys, these guys, ASAK


  • Mosey to blocks, grab coupon, trek to FTH
  • Hill sprint relay (thanks DoD for the inspiration) – one PAX hill sprint while other performs block exercises: block presses (2x), block swings (2x), block curls (2x) for total of 6 hill sprints
  • 550m laps: running, running with coupon, walking w/ 10s on/off of soldier carry
  • 5x blerkins, Harambe up FTH, 5x blerkins, walk block down, repeat 1x


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

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!)



September 19, 2020 – DeHavilland

Zebra 46th Birthday Special

DATE: September 19, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Calvin, Crockett, Faucet, Phone Home

Cinco Hombres met me this brisk morning. The theme was 46 for Q’s birthday celebration – all exercises completed in sets of 46 or multiples. We moseyed over to the dock for a little COP: SSHs x 46 IC,

Zebra Butt-Kicks x 23/leg OYO, Imperial Walkers x 23 IC , Windmills x 23 IC.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 23 reps. Exercises included Merkins (thanks Wilson), Burpees (thanks Calvin) and Bat Wings (thanks Crockett) and 6 inch leg raises (thanks Faucet). I’d mention what Phone Home picked, but you know 46 year old memory I guess? That brought us up to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 23 and Hanging Leg Lifts x 23. We split into groups of 3 so one group completed one-legged squats x 23/leg, 23 Incline Merkins and 23 Decline Merkins at the Memorial while the other was on the pull-up bars. Lastly, we moseyed back to the Shovel Flags, which include great Mumble Chatter:

Calvin: I smacked my junk on the pavement and it really hurt.

Zebra: You shouldn’t smack your junk on the pavement.

Calvin: I didn’t do it on purpose.

Zebra: 😂


Falcon Hill 9-15-2020

Falcon Hill – 8. 22. 20

AO – Falcon Hill

Q – Tails

PAX – Anthill

Conditions were brisk and clear. Slight breeze made it chilly, but we warmed up quick.

A lonely start

Workout began with one lonely Q-PAX. I took a very light jog/test out the old golden calf around the track. After this a little Stretcharama I started into my planed exercise!

  • 100 Squats (sets of 10 with a parking line bear crawl in between)
  • 100 rep abdominal (Sets of 10 flutter kicks and rosaleta with parking line bear crawl in between)
  • Parking block mountain climbers IC 10 count (5 sets with 10 side block jumps in between)

A triumphant entry

Brother Anthill showed up, running fast at the 40 rep mark in squats. We together preformed 10 late penalty burpees. Anthill pushes hard to catch up to the 40 rep mark, and we finished the workout together.

COT, Name/Count/Photo-ramas

Did we kill Wiggles?

Smart Park 9/9

Q- Floater

PAX – Swobbles, DoD, Doogie, Kiddie Pool, Rosey, Wiggles


Stretch legs OYO

Mosey to hill

25 Merkins

Hill Sprint

20 Merkins

Hill Sprint

15 Merkins

Hill Sprint

10 Merkins

Hill Sprint

Pick up 6

Repeat with Big Boy SitUps, Squats

Burpees while each back does hill sprint

Mosey back to flag


8 Sep 2020 – Falcon Hill

DATE: 8 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra

CONDITIONS: 68F, 89% Humidity

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20, hamstring stretch, butterfly


  • 20x of merkins, air squats, lunges (10 each leg), big-boy situps
  • 400m run
  • Repeat 6 more times
  • Totals: 140 reps, 1.75 mi


Sleepy Boiz

DATE: 3 Sep 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Anthill

CONDITIONS: 70F, 93% Humidity, light rain

A sleepy snek Q slithered out of its nest 5 minutes after the workout was to commence. Much shock, such mistake, wow. Penalty burpees in the rain we’re in order. Cobra was joined by a soggy/late Anthill shortly after the Warm-O-Rama. Apologies to the PAX for letting this happen.

WARM-O-RAMA: tree trunks, windmills x20, Sungods, overhead claps x20


  • 100x burpees, broken up into sets of 15 (finishing with set of 10), brief slowsey and 10-count in between sets
  • 400m slowsey to cool down