We still worked up a sweat.

Date: 01-20-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar (LIFO)
Q: Wilson

How cold was it? We couldn’t plant the shovel flag in the ground as it was frozen. Goldstar said he felt “naked” without the flag flapping in the breeze (but, gratefully, he wasn’t….). If you read “FREED TO LEAD”, that tells the history of F3, you’d see that from the get go, F3 is a highly adaptive organization. So, we improvised and had the flag in an upright position.

Warm up – X 20

• SSH
• Imperial Walkers
• Sappy-Tappies
• Windmills

The Thang:
1 lap around the parking lot (and 1 lap between sets).

Tabata Timing (20 seconds work, 10 seconds rest), rotate through

• 25# Ball American Hammer
• 5# Dumb bell Turkish Get Up
• 20# Bag Round the World
• 12# Club Bell Squat

• Off Set Alternating Merkins
• 25# Dumb Bell Swing
• Pull Plank
• Alternating Club Bell Squat

• Tail Gate Dips
• Dead Cock Roaches
• SSH
• Squat

• Decline Merkins
• Freddy Mercuries
• Archer Merkins
• Imperial Walkers

Final set all together:

Tabata Jump Squats

I offered an apology to anyone who did not work up a sweat.

All declined.

YHC,

Wilson

Date: 01-18-2020
Time: 0700
AO: DeHavilland
Pax: Faucet, Kool-aid, Nader (LIFO), Serena (VLIFO).
Q: Wilson

Cars were ice encased and roads were slick. Crockett was the scheduled Q. Seven o’clock struck and no sign of Crockett. A quick look at Slack, our CommApp, revealed he was encountering difficulties and his presence should not be expected. So we did the only reasonable thing under such circumstances: we canceled the workout.

NOT!!

F3 is a TEAM OF Leaders, not with Leaders. We cover the 6 of the other members. Wilson picked up the Q.

What did we do exactly?

Well, we, uh…. exercised.

Warm-up:

• SSH
• Pickin’ Taters
• Windmills
• Imperial Walkers

The Thang:

Tabata timing of various exercises

• Inclined Merkins
• Right Planks
• Declined Merkins
• Left Planks

And a whole bunch of other things (I have no idea what….)

Two things about working out in such miserable conditions:
1. Taking the garbage out is never such a big deal anymore, and;
2. Coffeeteria afterwards tastes better than usual.

YHC,

Wilson

Doug Wade
http://www.dougwade.us
937.620.7839

January 13, 2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Wilson, Nader

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Windmills IC x20

Bobby Hurlies x20

Mosey around the track

Pit Stop for pull ups

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.

LBFCs

Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

Roasted Pig

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins

COT

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DATE: 7 Jan 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails, Pavarotti, Anthill, Stamp, Crocket

Conditions: 28 F, very nice

Warmup: ASAK, 5x burpees, kettle bell swings, 5x burpees, Bulgarian ball crushers, 5x burpees, crab kicks, 5x burpees, 600m mosey to blocks

The Thang: Inverted Circle of Pain (with blocks)

• PAX take turns doing 8 pullups, meanwhile remaining PAX perform the following exercises:
• 1st round: block hopper (jump sideways over block and back)
• 2nd round: block sit-ups
• 3rd round: block curls
• 4th round: blerkins (block pushups)

Cooldown: 600m mosey to flag

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Date: 01-06-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar, Tails
Q: Wilson

Heavy Upper Body Workout

Warm up – 20 X

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

First set: Tabata timing – 20 seconds work, 10 seconds rest, rotate through 5 exercises

• 2 X 25# Dumb bell push press
• 50# DB Triceps press
• 50# DB Goblet Squats
• 25# DB Situps
• Alternating Offset Merkins

Mosey around the lot

Second set: Tabata together

• LBCs
• Archer Merkins
• Freddy Mercury
• Carolina Dry Dock

Mosey the lot, AGAIN (because it helps me catch my breath….)

Third set: Tabata timing again, 5 stations

• Club bell Round the World Right
• Spider Climbers
• Club bell RTW Left
• Inclined Diamond Merkins
• Something else

Final set: 1 station required 2 pax
5′ 75# beam team shouldering
Dying cock roaches (emphasis on “Dying” at this point
Oxygen deprivation
I give up/Can’t remember

I wasn’t the only one screaming. I loved it.

Come join us next Monday at Cloud Park in Huber Heights for more fun and misery.

YHC,

Wilson

Date: 01/01/2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Nader, Swobbles, Tails,
Q: Wilson

Looking to cash in on a New Year’s Resolution to get fit? Join us every Saturday at Delco Park at 7:00 for a one hour workout.

Warm up: IC X 20

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

• Mosey to the Gazebo for The Thang:
• Tabata SSH
• Bear Crawl the Gazebo Right
• Bear Crawl reverse
• Tabata LBCs
• Monkey Walk the Gazebo
• Tabata Timing

– Diamond Merkins

– Dying Cochroaches

– Japanese Merkins

– American Hammers

Mosey to the Pull Up Bar
3 sets

• 5 pull ups
• 10 Imperial Sumos

Slowsey to the Memorial
Tabata timing

• Incline Merkins
• Side plank right
• Decline Merkins
• Side plank left

Mosey to the Flag for a final Tabata

• Jump Squats

F3 – Fitness, Fellowship and Faith

Join us!

YHC,

Wilson

12/30/2919

Ao: Higgins

Q: Goldstar

Pax: Wilson, Nader, Cobra, San Diego

Our Q was up with babies so a quick decision was made for a Goldstar Q.

However, Nader was late picking up Goldstar so we ran into another dilemma. Our pax was ready for our late arrival and Wilson did a warm up:

Wilson warm up

Ssh x20

Cotton pickers x20

Imperial walkers x20

Hip movement

Neck rolls

1 lap

As we rolled into the lot, the pax was finishing up their warm up.

Goldstar warmup:

SSH IC x20 (or 30, can’t remember)

Now we were in search of a more dry area to do part one of THE THANG:

Tha Thang, Part 1, Upper body & core:

Roasted Pig:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins

20 dips

10 decline Merkins

20 dips

10 incline Merkins

Hold plank for one minute

In plank position start doing shoulder taps

Shoulder taps x20 IC

Hold plank for another minute

Jog back to parking lot.

At far end of the lot, we lunge walked to the flag and back.

Then we did x10 slow squats in cadence.

Next was x40 regular squats IC

Then we did suicide sprints to the first pole, back to start then to second pole and back, then to end of lot and back.

Then we did x50 SSH in cadence

x40 more squats

And one last suicide sprint ending at the flag.

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12/26/2019

AO: Falcon hill

Q: Goldstar

Pax: Calvin, Swobbles, Nader, Stamp, Wilson, Phone Home, Crockett

Started off with 10 penalty burpees for late folks!

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Bobby Hurlies x20

Run a lap

Tha Thang:

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 clap Merkins

20 Leg Raises

10 clap Merkins

20 American Hammers per side

10 clap Merkins

20 Dying Cockroaches per side

10 clap Merkins

20 Freddy Mercuries per side

10 clap Merkins

20 LBC’s

10 clap Merkins

20 heel touches

10 clap Merkins

Next thang:

Head to light pole one.

5 burpees at first pole, sprint to next pole, 5 burpees. Wash, rinse, repeat!

20 penalty Bobby Hurlies for the late folks.

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DATE: 12/24/2019

AO: Falcon Hill

Q: Crockett

PAX: Anthill, Nader, Gravel, Tails, Goldstar, Swobbles, Stamp, Cobra

WARMUP:

SSH IC x20

Sun Gods IC x20

Cottonpickers IC x20

Mosey around the football field

THE THANG:

12 Days of F3, just like ye olde Chistmas song. 12 verses. 12 workouts. It builds as it goes.

12 (x2) Air, Knee, Ground Claps

11 Suitcases

10 Bat Flappers

9 WWIIs

8 Crab Knee Touches

7 Clapper Merkins

6 Leg Raises

5-Second Plank!

4 Squat Jacks

3 Classic Merkins

2 Air Squats

And a Burpee out in the gloom.

One more mosey around the field as a cooldown.

COT

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