Date: 04-13-2019
Time: 0700
AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Q: Wilson

Warm Up in the Parking Lot

SSH IC X 20
Imperial Walkers IC X 20
Windmills IC X 20

The Thang:

Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.

• Sledge hammer/tire smash
• 25# Medicine ball situp
• 25# Sandbag Round the World
• 15# Dumb bell swing
• 25# Medicine ball Push press

Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.

Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.

Back to the COP, same timing as before.

• Tire jump
• Elevated merkin right
• Elevated merkin left
• Sandbag push press
• Triceps press

Another round of sprints, bear/crab stuff, etc., etc.,…

Final COP with makeshift club bells

• Round the world
• Grave diggers
• Squats
• Big arm swings
• Step lunges

With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.

Swobbles gave us 18 Burpees.

Count-o-rama
Name-o-rama
COT

Coffeeteria/breakfast

And a good time was had by all….

YHC,

Wilson

Date: 4-9-2019
Time: 0530
AO: Higgins
Q: Wilson

The Thang:

• 1 Mile Ruck
• Shoulder Mobility Exercises
• Jump Rope

Pretty easy stuff. You should join me.

YHC,

Wilson

April 8, 2019

AO: Higgins

Q: Goldstar

Pax: cobra, Wilson, tails, Zebra, Goldstar

Warm up:

Baby arm circles

Big arm circles

Imperial walkers x20 ic

Cotton pickers x20 ic

Side straddle hop x20 ic

Tha thang:

Station of pain!

At each station do a series of work outs chosen by Q

Station 1: merkins x20, air squats x20, LBC’s x20

Station 2: merkins x20, air squats x20, LBC’s x20

Station 3: merkins x20, air squats x20, LBC’s x20

Station 4: merkins x20, air squats x20, LBC’s x20, pull ups x10

Station 5: incline merkins x20, air squats x20, LBC’s x20

Station 6 : decline merkins x20, air squats x20, LBC’s x20

Station 7: merkins x20, air squats x20, LBC’s x20, dips x20

Station 8: offset merkins (left) x20, offset merkins (right) x20 air squats x20, LBC’s x20

The boys weren’t bushed enough so we did yurpees x5 to close out.

Total Merkins: 180

Total air squats: 160

Total LBC’s: 160

Total pull-ups: 10

Total dips: 10

Total yurpees: 5

1 mile run

Cot

Counterama

Namerama

Photo

DATE – 4-06-19

A.O. – Dehavilland

Q – Tails

PAX – Wilson, BMFBI, Swobbles, Goldstar, Zebra, Pavarotti, Elmer, x 4 FNG.

PAX TOTAL – 12

Conditions – Warm! Overcast, and beautiful!

Happy birthday to us!

• A year ago it seemed impossible. If you had told me we would still be here, one year later, stronger and harder in body and mind, I wouldn’t have believed you!

But here we are!

Birthday beatdown

• Mosy to Gazebo.
• Warm up routine consisting of stretches, windmills, cotton pickers, SSH.
• Goldstar led us in a round of Roasted pig.
• Mosy on and started a Indian run. Had to pick up the 6 heavy on the FNGs, but they really gave it their all!
• Dora 1,2,3 at happy hill. 100 plank ups, 200 squats, 300 SSH.
• Sprint planks back to the flag.

COT – Thanksgiving and TAP. Named Elmer. Got to hear some from FNGs, Goldstars hardwork at internet promotion of F3 Dayton is paying off!

COUNTARAMA – forgot this

NAMEORAMA

PHOTO

04/04/2019

AO: Falcon Hill

Q: Goldstar

PAX: Burt Macklin FBI, Tails, Cobra, Pavarotti, Swobbles, Goldstar

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

Burpees x5

Run .25 miles

• 10 Merkins

• 10 Squats

• 10 SSH

• 5 yurpees

Repeat until back to lot

“Roasted Pig” x1

2 sets of Bruce Lee consisting of the following:

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 Heal touches

10 Merkins

Victory lap around track

Cot

Counterama

Namerama

Photo

AO: Falcon Hill

Date: 4.2.19

Time: 0530

Q: Swobbles

Stretching:

Quad stretch

Leg stretch

Arm circles

Bad boys

The thang:

On the track

Jog

Corner 1: Merikans x 15

Sprint to next corner 

Corner 2: Lunges x 10 each leg

Jog to next corner

Corner 3: Superman’s x 15

Sprint to 

Corner 4: Burpees x 15 

Pick up six 

Recover

Repeat x 3

Surprise block party on round 3 after Superman’s

Curls x 15 with block

Overhead press x 15 with block

Squats x 15 with block

Kettlebell swings x 10 with block

Curls x 15 with block in cadence

COT/prayer

PAX: Goldstar, Pavarotti, Swobbles

Date: 4/1/2019 (For Real!)
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Zebra (LIFO)
Q: Wilson

Warm up in the parking lot

• Arm circles, forward/reverse
• SSH IC X 20
• Cotton Pickers IC X 20
• Imperial Walkers IC X 20

The First Thang:

Mosey to the parallel bars for 2 sets of…

• 10 dips
• 5 burpees

… and continued to mosey around the trail to the… whatever it’s called… the big steel X where we rotated through

• Assisted Al Gores
• Merkins
• Lateral hops over the X

…and continued to mosey further down the trail (while trying to maintain an upright position as we hit the patch of ice) to the pull up bar for three sets of

5 pull ups
15 LBCs

…and then continued to mosey back to the parking lot for:

The Second Thang:

Being inspired by the F3 Beatdown Deck, I designed a make-shift set of dice. Two are regular, numbered 1 to 6. The third has five exercises

• Merkins
• Burpees
• LBCs
• Freddy Mercury’s
• Squats

The sixth side has the F3 logo (Wild/Dealer’s Choice). The two numbered die are multiplied for the number of reps to be done.

For those times when you don’t know what to do for a workout. Totally random. Getting down on the ground and back up for 1 LBC is more of a workout than the LBC. Goldstar rolled us a 25 rep burpee!

That’s when I decided that some exercises could be done as a group.

YHC,

Wilson

Date – 3/30/2019
Time – 0700
AO – DeHavilland
Pax – Faucet, Wilson
Q – ……

There was no Q today. No one stepped up. Today marked our 52nd consecutive Saturday workout at Delco Park, completing our first year. But with no Q, Faucet and I rolled uncontrollably on the ground in anguish crying, “No Q! No Q?! Whatever will become of us???”

Yeah, right. We took turns….

We started with a mosey around the pond. Twice. A year ago I don’t think I could last a quarter of a mile. Last October I know I fell short on a half mile run. In January I made it around the half mile trail. Today: a full mile non-stop.

Yes, I’m bragging. But not on my physical prowess. I have made progress over this last year because a group of guys have been willing to get together on Saturday mornings (and Mondays, too) and sweat together. It works.

We slowsied to the memorial area where we rotated through:

• pull-ups/chip ups
• declined/inclined crunches
• Bulgarian slit squats
• inclined Merkins

Back in the parking lot we moved to some shoulder mobility movements with PVC poles and weighted ball bats, followed by:

• SSH
• Imperial Walkers
• Air Squats

Another mosey to the gazebo for a final round of Merkins.

Count-o-rama (didn’t take long…)
COT

It doesn’t take a big group to get better. All it takes is showing up.

YHC,

Wilson