ManMaker Mountain:
Date: 1/11/21
AO: Smart Park
PAX: Cornealeus, Ditka, Swobbles, Packer (quaranteed ruckers: Meatball, Armstrong)
Q: Packer
The Thang: Warm-up – 20 Sidestraddle Hops
– 20 Toy Soldiers Run to ManMaker Mountain
12 – upright row
12 – ManMaker
12 – Bears & Blocks
12 – ManMaker
12 – NEMOs
12 – ManMaker
12 – Heavy Freddies
12 – ManMaker
Run Back to Smart GarageCOT
Picture-TimeMumblechatter: Browns now better than Bengals in Playoffs over last 2 decades. Buckeyes Beatdown tonight at 8pm

AO: DeHavilland (Delco Park)
Date: 1/9/2021 @ 0700
Q: Ditka
PAX: Crocket, Kiddie Pool, Armstrong, Swobbles, Tails, Faucet, Skywalker, Cornelius, Bear, Wilson

Warm up and stretch on your own.
-Clock Merkins
-Run the parking lot line, 5 LBC at each line. 7 lines x three rounds -Bird dogs x 20, x 2
-Frog Swats/Squats, start at 1, increased to 10. I did the math…112 total. -Plank in the volleyball court, created a beautiful square mosaic with our hands -Duck.. Duck…Bear-crawl!
-Jog to the lake with overhead/seal claps
-Frog squats/squats x 15
-Jog to the Flag, after 5 inclined merkins
-All this while passing the burpee dodge ball every 5 mins. If you have the ball, you get 5 burpees and still meet the exercise standards going on.

These are just a few of the Men of F3. Come join the camaraderie.

Gentlemen let’s welcome Funky Stuff! Four men showed up this morning braving the wind that is Smart Park and toward the wilderness that is Waldrue Park.

AO: Smart Park
Pax: Meatball, Armstrong, Cornelius, and Funky Stuff

The Thang: Ruck with choice of weight. Meatball recorded a total of 4.64 mi with his early start. Total for the group was 2.84 mi.

COT
Name-a-Rama
Video
Picture

temp_shared_bitmap_1610107474563.png

“Great day!” We had 10 PAX out getting stronger, laughing, and building each other up! Good job @Burt Macklin, FBI …his EH named Mike posted again today and received an F3 name of @Zulu…this is a Rugby reference, look it up if you weren’t there in the gloom.

AO: Falcon Hill
Date: 01-07-2021
Time: 0530
Q: Armstrong
PAX: Cobra, Cornelius, FrankTheTank, BurtMacklinFBI, Zulu, Ditka, GoldStar, Bear, Tails.

WARMARAMA:
Stretching OYO
20 Side Straddle Hops IC
Timed Planks: Find your Baseline. @Goldstar Star won with 8:00 minutes!!!
Challenge: continue to work this at home…try to add 10 seconds every day for a month.

HILL WORK: Brisk Mosey to shed to get blocks. Carry Blocks to Falcon Hill.

SET ONE
Block Curls at base, carry Block uphill for Overhead Block Presses, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.) Plank for the Six at each set.

SET TWO
Blerkins at base, carry Block uphill, Block Swings, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.)
Plank for the Six at each set. No recovery!…a Plank is perfect starting position for a Blerkin!

Return Blocks to shed.

AO: Smart Park

Date: 1.5.21

Time: 0530

Q: Swobbles

Pax: Doogie, Ditka, Cornelius, Meatball, Tails, Armstrong, Packer, Bear, Wiggles, Tex, FNG (Blace), FNG (Tim)

Stretch/warmup:

SSH x 25 IC

Toe touches x 10 each leg OYO

Walk outs x 10 OYO

High knees until I stop

The thang:

Round 1:

Tabata style burpees – 40 seconds on, 20 seconds off, for 10 mins total.

Dying cockroaches, leg lifts, flutter kicks x 20 IC

Run around the top of the parking garage and back to the start

Round 2:

Tabata style burpees – 40 seconds on, 20 seconds off, for 10 mins total.

LBCs, Freddie Mercuries, American hammers x 20 IC

Run around the top of the parking garage and back to the start

Finish with a minute of burpees

AO- Falcon Hill
Conditions- 34 F, rain
is coming!

Q- Ditka
PAX- Broomballs, Bear, Tails

Stretch on your own

Circuit #1
15 seconds each exercise x 5 rounds
Bicycle kicks
Merkins
Squats
Burpees
Shoeshine

Circuit #2
Plank with lateral side kicks x 2 mins. Exercise sponsored by Baby Shark song

Circuit #3
15 seconds each exercise x 5 rounds
Rosalita
Superman
Flutter kicks
LBC
Leg lifts

Circuit #4
Frog squats

Circle of trust
Count o Rama
Name o Rama
Photo
Carry on with the plan of the day.

January 4th, 2021

AO: Helms Deep
PAX: Crockett
Weather: 30’s & Beautiful (Like my M)
Q: Meatball

The Thang: Early arrival for scouting Ruck of . 77 miles with 40#. Crockett only other Pax, so decided to Ruck. 2.58 miles just under an hour together.

Count-a-Rama
COT
Name-a-Rama

AO- Smart Park
Q- Ditka
PAX- Packer, Wiggles, Kiddie Pool, Swobbles, Armstrong, Skywalker and newest member Cornelius.

Conditions- perfect 34 degrees

Workout
Stretching in your own
Side straddle hops
Leg lifts

Battle rope was pulled out to give everyone a little ripe burn in those muscles. -Hop over the rope x 2 mins
-American snake merkin x
10
-run 200m with rope over head
-leg lifts with rope x 25
-lateral bear crawl x 2 mins
-battle sit-ups x 30
-splits over rope x 2 mins
-50 merkins
-holding plank and rope
-200m plus team rope run.

Circle of trust
Name-o-Rama
Photo
Reminder about 100 burpee challenge in January.

AO – Dehaviland

Q – Tails

PAX – FNG Matt, Skywalker, Armstrong, Meatball, Flipper, Faucet, ,Ditka

Conditions

A balmy 40 something! No rain, but wet Air. No ice or snow.

Workout

Stretcharama led by Meatball, as I was a couple minutes late – Some Tatter pickers, and SSH.

Snatched up Blocks abs took a walk to the gazebo. We preformed Right, Say anything, Lefts on the way. Hit the Gazebo and preformed the following without setting blocks down:

• Block presses
• Block curls
• Block squats
• Block swings
• Some static stretches and mountain climbers
• 2 overhead block sit downs

Starched up blocks and moved to the ditch. Here we lined up and crept along, sitting down, legs outstretched, rotating blocks over our laps. Did this for maybe 30 yards, and switched to harambes. After this we did a blockless ditch crawl.

After this, climbed out of the ditch, shouldered blocks and went back to start.

COT

Quick TAP. Photo and naming FNG Sky walking and hearing from FNG Matt.

AO: Smart Park
Date: 1/1/21
Time: 0700
Q: Kirby (VQ)
Pax: KiddieP, Ditka, Packer, Swobbles, Tails, Armstrong, Meatball, Flipper, newly named Pax “Creeper”

Kirby – “Today is the tenth anniversary of F3. When the first F3 workout happened I was three months old!”

Warmup lap around the parking lot
Merkin/American Pushups
Wide-Arm Pushups
Diamond Pushups
Inclined Pushups
One lap around the parking lot
High knees, in cadence (20)
Flutter Kick, in cadence (21)
The Little Baby Crunch (20)
One lap around the parking lot
Side-Straddle Hop / jacks (21)
Squats (20)
Mountain Climber (21)
One lap around the parking lot
Monkey Shockers:
Diamond push ups (20) on your own
High knees (21) In cadence
Side straddle hops (20) in cadence
Block Party
Block press (21)
Block squat (20)
Blockee (burpee with block)(21)
One lap around the parking lot
Count-o-rama (count off)
Circle of trust
Prayer
Name-o-rama
Picture