AO: Falcon Hill

Date: 1.22.19

Time: 0530

Q: Swobbles

PAX: Zebra, Tails, Cobra, Pavarotti, Burt Macklin FBI, Goldstar, Heater

Stretching:

Quad stretch

Arm stretch

Cotton pickers

Arm circles

The thang:

Focus on picking up the six

Jog to parking garage

Burpees x level

One Leg Deadlifts x level (each leg)

Leg raises x level

Merikans x level

Level 1 x 5

Level 2 x 10

Level 3 x 15

20 air squats

Level 2 x 10

Level 1 x 5

20 air squats

Bruce Lee’s x 20

• Leg Raises
• LBC’s
• Dying Cockroaches
• American Hammers
• Scissor kicks
• Freddy mercuries 

COT/prayer

PAX: 8

Name-o-rama

Photo

DATE – 1-19-19

A.O. – Dehavilland

Q – Tails

PAX – Broomstick, Wrongway, Wilson, Bonedaddy, Swobbles

PAX TOTAL – 6

Cold! Humidity was high. Air was misty and it did start a little sprinkle near end time. Wind was quite strong.

Warm up

• Shoulder rotations – 10
• SSH – 30
• Cotton pickers – 10
• Windmills – 10
• Badboys and these guys

The Thang

• Mosey to blocks. Each PAX gabs two. Split up, half plank while half get a head start with two blocks to the Gazebo.
• Once at Gazebo PAX split to two benches. Seated, each PAX lifts block above head, holding for 30 seconds – repeated this X 6 and transitioned to seat to stand with blocks overhead.
• Mosy to lot and preform “The Sugar”
• Each PAX lines up on parking space, Sprint to opposing space and back – side sprint – karaoke – frogger – bear crawl.
• Mosy to Gazebo and stash blocks
• Mosy to flag and preform 30 second plank.

COT – Prayer for Wilson new job, Swobbles wife.

COUNTARAMA – 6

NAMEORAMA

PHOTO

F3 operates with 5 Core Principles. The last one: Our workouts end with a Circle of Trust (COT).

Do you how hard it is for one person to form a circle??

Date – 1/17/2019

Time – 0530
AO – Higgins
Q – Wilson

The trail remained snow covered and treacherous, so I decided to remain in the parking lot, and promptly slipped on ice. Nothing broken. Carry on.

The Thang:

1 mile, 0 pounds

PVC workout
Front and back
Figure 8’s – Right and Left
Reversed Figure 8’s – Right and Left
Deep Tailgate Dips
Bear Crawl
Lizard Crawl
Crab Walk
Monkey Walk

Hey, guys, join us at Cloud Park on Monday for a Beatdown lead by the exuberant Goldstar. Temperature is predicted to be about -8. Make that at 5:30 a.m., and the rest of the year any workout will seem pretty easy.

YHC,

Wilson

Date – 01/15/2019 Time – 0530
AO – Higgins
Q – Wilson

The good news: the city did get the parking lot plowed out.

The bad news: the trail was fit for snow shoeing

The more bad news: to ruck in the parking lot meant dodging large patches of ice. But, hey, we’re up at 5:30 a.m. in 26 degree weather, are we going to throw in the towel or are we going to man up?

The thang:

1 mile ruck/ice skating

4# club bell
Big swings L&R
Club mills
Reverse club mills

Now look out world, because we are awake and invigorated.

YHC,

Wilson

01/15/2019

AO: Falcon Hill

PAX: Tails, Goldstar, Cobra, Hester, Burt Macklemore FBI, Floater, Pavarotti, FNG

Warm up lap around parking lot 

Jog to the garage 

Ascending/Descending 
Squats/Burpees
9/1 to 1/9
Sprint from corner to corner between sets up to second level
Splash Merlot FNG

Four Corners of the first level 
10 Lunges 
10 Merkins 
15 LBCs 

Jog back to flag 
COT Splash Merlot FNG 
Count o Rama
Name o Rama 
Picture 

Kroger Beatdown

AO: F3 Dayton – Cloud Park (Higgins) 0530
Q: Zebra
PAX: Wilson, Cobra, Goldstar, Tails

Five HIM gathered in the gloom with a bit of a detour from our usual Higgins confines. As the park was not properly cleared of the 8 inch snowfall from the night before, we moseyed over to the Kroger parking lot across the street! Here’s what we did…

Moseyed around the parking lot…

COP:

Side Straddle Hops ICx10

Moroccan Nightclubs ICx10

Imperial Walkers ICx10

Zebra Butt-Kicks x10

The Thang:

Q broke out the Beatdown Deck to get this party started! We busted out 31 exercises and dodging the salt truck in Kroger’s parking lot. For the first joker, I delegated exercise choice to Goldstar who picked air squats and Cobra chose 10 for the rep count. On the second joker, I delegated to Wilson who chose SSHs and Tails chose 40 for the reps. Wilson led these IC. Lacking a proper curb to perform the 100 calf raises on the A, Q called an Omaha to replace the calf raises with 10 yurpees to finish off the Beatdown!

CoT: Prayer of thanks for another day to get better and that the city gets Higgins properly cleared of snow in time for next BeatDown! Be like a Shark!

The classic format of an F3 workout is called “Pearls On A String” (POAS). Saturday’s workout at Dehavilland could be characterized as PFOABSAROTF (Pears Falling Off A Broken String And Rolling On The Floor….)

AO – Dehavilland (Delco Park)
Date – 1/12/2019
Time – 0700
Pax – Pavoratti, Rosie, Brody, Faucet, Dangle, Heater, Zebra, Tails (LIFO Maximus).
Q – Wilson

F3 Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership. With that stated, we began to be invigorated with the help ofe the weather as the leading edge of a winter storm started passing only hours before. So at 26 degrees with snow in our face, we began warm ups in the parking lot.

20 reps IC of
SSH
Cotton Pickers
Imperial Walkers
Windmills

Mosey to the park Armed Services Memorial area. With the assistance of the 16 inch wall we performed OYO:

Incline Merkins X 15
Decline Merkins X 15
Bulgarian Squats X 10 each side

Slowsy to the pull up bar. With 8 pax and 2 bars, we split into 3 groups to rotate through 3 exercises.

On the bar, Knees to Elbow (K2E) X 5
Japanese Merkins (JM) X 10
Cossack Squats (CS) X 10 each direction

We would come back to the bar after each run on the soccer field, decreasing the reps of each set incrementally, total of 4 sets.

To the soccer field, about 50 yards

Sprint down
Run back backwards
Sprint down
Carioca back right half way, reverse

Back to the bar

Are we invigorated yet??

Buddy Merkins
With Pax1 in plank position, Pax2 would prop his feet on the back of Pax1 for a declined Merkin X 10

Soccer Field
Sprint down
Shuffle back right and left

Back to the bar (Can you see where this looks like pearls falling of a string and rolling all over the floor????)

Reclined SSH (a.k.a., Snow Angels. Wilson may be an old goat, but he still likes to play.)

Soccer Field

Walk down
Pigeon Stretch
Twisted Scorpion

Back to the bar

Turkish Get Ups

On the mosey back to the parking lot we were greeted by Tails! So in celebration of his arrival, we had Tails participate in the Buddy Merkins by assume the plank position while 4 other Pax propped their feet on his back for declined Merkins.

But we were not done. There was still time on the clock. Forming a circle we took 4 – 50 pound bags of sand, performed a squat, and passed it to the left. Reversed to the right.

Count-o-rama

Name-o-rama
COT

Fully invigorated!

YHC,

Wilson

1/10/2018

AO: Falcon Hill

Q: Goldstar

PAX: Pavarotti, Burt Macklin FBI, Tails, Heater

3 Levels of pain.

Mosey to Greene Parking Garage

(modification: Level 1 of the parking garage was closed due to a power outage. Security guard kindly directed us to level 2 to complete our workout. Needless to say, we were on level 2 of parking garage for first two levels of pain)

Start by end near the stairs

LEVEL 1

1 PAX runs across entire garage and back, while remaining PAX does push ups. After all PAX completes, mosey as a group to 2nd level

LEVEL 2

1 PAX runs across entire lot and back, remaining PAX is doing burpees. After all PAX completes, proceed to level 3.

LEVEL 3

1 PAX runs across entire lot and back, remaining PAX is doing Yurpees.

After all PAX complete, mosey as a group back to the flag.

PAX completed one set of Bruce Lee’s to close out workout.

COT

Counterama

Name-o-Rama

Photo