DATE – 1-7-19

A.O. – Higgins

Q – Tails

PAX – Goldstar, Dangle, Wilson,

PAX TOTAL – 4

Conditions were nice and warm! High wing brought a good chill, but air temp was good! Hit the A.O. Thinking it was Zebra’s Q! Goldstar quickly reminded me that it was mine! So I put a plan together and we hit it.

Warm up

• Shoulder rotations – 10
• SSH – 30
• Cotton pickers – 15
• Windmills – 15
• High knees – 20
• Badboys and these guys
• Merkins – 10

Hard core

• Mosey to Out building
• Ran through core routine
• Sky, thigh, ground clap (holding a wall sit the PAX reaches to the sky, then touches the thigh, the bends to the ground, then back to center and claps hands) did this in cadence – 30
• Full plank count down from 60
• Elbow plank count down from 60
• Leg raise count down from 60
• Wall sit count down from 60
• Full plank with leg extended both sides – count down from 20 each side
• Superman count down from 60
• Leg raise count down from 60
• Sky, thigh, ground clap – 30
• Ran through this routine or variations
• Mosey to parallettes and did arm holds for 60 seconds x 2ish!
• Mosey back to flag
• 10 burpees in your own

COT – Prayer for Cobra’s travels and quick healing from injuries and sickness. Thankfulness for a body that works.

COUNTARAMA – 4 – everyone accounted for, although we almost lost Wilson!

NAMEORAMA

PHOTO

AO Dehavilland 1-5-19

Q- Faucet

Pax- Tails, Heater, Dangle, Zebra, Wilson, Wrong Way, Mercury, Shrew

Warm up

Jog around the pond, stopping for exercises along the way. ( 10 merkins, 10 air squats, 10 LBC’s)

Jog back to flag

10 merkins

Mosey to shelter

Tabata workout ( 5 tabata songs, pax picking exercises, 2 per song, 4sets each)

2 repetition song, air squats, side straddle hops

Mosey to flag
COT
Count a Rama
Name a Rams

01/03/2019

AO: Falcon Hill

Q: Goldstar

PAX: Swobbles, Zebra, Tails, Cobra, Wilson, Burt Macklin FBI

Yesterday I did a vote as a test as to what we would do for our workout today: burpees or running to workout in the parking garage. Our PAX seemed to be taking the easy route so YHC rigged the vote by commissioning some non F3 Dayton citizens to vote. To be a fair Q, I mixed my two planned workouts together for a fun beatdown:

Warm up

Chumbaburpee – SSH to chumbawumba tubthumping. Burpees on all of the “I get knocked down”

Mosey to parking garage

In the middle of garage, split into two even groups and do the following routine:

4 rounds

* 20 SSH

* 15 Squats

* 10 Merkins

* 5 Yurpees

Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine

Bonus 5th round, double workout:

* 40 SSH

* 30 Squats

* 20 Merkins

* 10 Yurpees

Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine

Totals:

* 120 SSH

* 90 Squats

* 60 Merkins

* 30 Yurpees

Goto wall

Sprint to wall

5 squat

Jump up

Jump down

5 Merkins

Sprint to wall

Repeat x2

Mosey back to flag

COT

Counterama

Namerama

Photo

Welcome back to and congrats on your recent marriage! We missed you, man!

#f3 #f3nation #f3ohio #f3dayton #fitness #fellowship #faith #freeworkout #freegym #dayton #daytonohio #daytonfitness

As way to launch into the new year, we’ll be joining the Pax of F3 Dayton at Falcon Hill, a.k.a. Play Kettering, Kettering Recreational Center. Join us at 5:30 a.m. Thursday for a workout led by the incomparable Goldstar!

DATE – 1-1-19

A.O. – Falcon Hill

Q – Tails

PAX – Zebra, Heater, Bonedaddy, Cobra, Bambi, Goldstar, Rev Run, Faucet, Wilson,

PAX TOTAL – 10

Conditions were colder than expected! Warm weather last night gave the hope of some for this morning. Not what we got. Strong wind added to the chill. I was a bit perplexed on what coarse to take. Knowing some of the PAX had sustained injuries last week, this would make running and SSH impossible. With the cold and wind factor I knew we would want to keep heart rate high to stay warm.

Warm up

• Shoulder rotations – 10
• ASAK – 10

Brick Party

• Half PAX plank while the others Sprint to the Bricks and back. Drop brinks and repeat until everyone has a brick
• Harambe across field. 3 pulls and 2 block swings in between.
• Preform 15 Shoulder presses, 5 Block Swings, 20 Block squats. Repeat.
• Shoulder blocks back. Stash blocks in hiding place.
• Mosey to flag
• Wall sits into sky-thigh-ground-claps x 30
• Circle leg push downs, one rotation.

COT – Happy new year! Encouragement to set goals, prayer for Cobra, prayer for missing PAX.

COUNTARAMA – 10. Remembered this time!

NAMEORAMA

PHOTO

Date – 12/31/2018
Time – 0530
AO – Higgins
Pax – Brody, Faucet, Goldstar, Zebra
Q – Wilson

Finishing the year on a high note: The Pax of F3 Dayton continuing to work at being better men.

Warm up

• SSH IC X 40
• Windmills IC X 30
• Imperial Walkers IC X 20

Mosey around the parking lot perimeter.

The Little Buddy Workout – From Wilson’s truck, Pax got to choose their Little Buddy to work out with – a rock or block from 14 to 20 pounds. We would then do a Tabata workout, 20 seconds of exercise followed by 10 seconds of rest, 8 rounds, 4 minutes.

Exercises

• Movin’ Merkins – An off-set merkin with one hand on the Little Buddy, (LB) one hand off, complete one merkin. Then move the off hand onto the LB, and the other hand now move off. Rinse/repeat through the Tabata time table.
• Overhead Big Boy Situps with LB assist – Lie down flat on back, hold LB overhead and sit up, continuing to keep LB overhead. Lay back down. Rinse/repeat through the Tabata time table.
• Diamond Merkins – Keep both hands on LB while executing Merkins.
• LBCs with LB – Give LB a bear hug while performing LBCs.

Between each exercise we would do a lap around the parking lot:

• Backwards
• Carioca left
• Carioca right
• Shuffle left

We finished with a dealer’s choice: Each Pax got to choose the exercise for that 20 second interval, working around the circle.

COT
Count-o-rama
Name-o-rama
Being holiday, we were able to spend time together for coffee at Tim Horton’s.

A fabulous end to the year. Having moved to the Dayton area 18 months ago, this time last year I knew only three guys. Two of them were managers from work. I’ve had coffee/pizza/donuts/picnic/yada with over 20 guys since April.

Looking forward to more beat downs, more coffee…

And looking toward meeting new workout buddies.

YHC,

Wilson

DATE: 12/29/2018

AO: Dehavilland

Q: Burt Macklin FBI

PAX: Wilson, Who Dey, Sox, Bone Daddy, Heater, Popcorn, Faucet, Stamp, Brody, Wrong Way

Workout: Bday Beatdown

1/2 mile warm up run

One person carries Heaterbag 200 yards while the rest of the pax conduct reps of the following : 

COT: appreciate the lord for giving us the gift of physical fitness at all ages.

COUNTERAMA:

NAMERAMA:

PHOTO:

Date: 12-27-2018
Time: 0530
AO: Higgins
Q: Wilson

Over the Christmas weekend I drove to Jacksonville, FL, to spend time with #3 Shorty – Petty Officer 2, J.R. Ketterman. I was hopeful to plug into an F3 workout on the way down in North Carolina, and in Jacksonville before returning. Schedule wise, it just wasn’t going to happen. With over 24 hours in the driver’s seat going and coming, that’s a lot of sittin’ for someone who leads a pretty active lifestyle.

Warm up
SSH, 2 count X 100

Imperial Walkers, 4 count X 30

Cotton Pickers, 4 count X 20

Hit the road for a Rapid Ruck
Parallel Bars Leg Raises X 10

Pull ups X 6

1 mile total in 20 minutes with the 2 exercise breaks.

I needed this!

4# Club bell
Round the World Right X 10

Round the World Left X 10

Rinse, repeat X 3

Club mill right X 10

Club mill left X 10

Reverse mill right X 10

Reverse mill left X 10

Do you realize just how stiff your shoulders can get when you drive all day??

3 Minute Deep Squat
Because the hips really need stretched from sitting so long.

Scheduling note: No ruck next Tuesday here at Higgins. Start the new year right by joining us at Falcon Hill (Kettering Rec Center). Make new friends. Receive a new name.

And become a High Impact Man by immediately starting your fitness program for the year.

YHC,

Wilson