DATE – 12-25-18

A.O. – Falcon Hill

Q – Tails

PAX – Burt Macklin FBI, Zebra, Floater, Stamp, Heater, Bonedaddy Cobra, FNG X2

PAX TOTAL – 10

Conditions were COLD and humid. 27 degrees by my watch. Ground was frost covered and even muddy in some spots. Great to see STAMP return after being off with new baby! And HEATER after he was off training for work! Also got a nice visit from BONEDADDY, who doesn’t hit weekends! Burt Mack brought his brother in law (who lives in Cleveland) and one of my best friends came as he is in town for the holiday!

Warm up

• Shoulder rotations – 10
• Posterior swings – 10
• SSH – 30
• Cotton pickers – 15
• Windmills – 15
• Lap the track

Brick beatdown

• Each PAX shoulders brick and CAS to FTH. Intervals right shoulder, over head, left shoulder.
• Harambe to top of FTH.
• Preform 20 each – Shoulder presses, Curls, Tricep Curls, Block Swings. Drop block and sprint to bottom of FTH and back up in between each exercise. Trot block to bottom of FTH.
• Shoulder blocks stopping periodically to preform 5 man makers. Run through all exercises (double time) one last time. Stash blocks in hiding place.
• Mosey to remaining blocks.
• Teams of two. Thing one holds plank whole thing one preforms 10 second sprint with block. Calls out “TEN”, drops block and planks up. Thing one then jumps up, sprints to block, picks up and preforms the same. Switching back and forth until we reach the hiding place.

COT – Christmas! Thankfulness! Heaters plight! Rucking! New shoes! A lot of topics today! Needing each other and not knowing it until you don’t have it. Thankful for my brothers!

COUNTARAMA – 10. Forgot this again

NAMEORAMA – Named two FNGs. RNC (rear naked choke) named for his involvement in Brazilian Jujitsu and his general homoerotic behavior. And Mclovin. Named for his recounting of being arrested for trying to purchase alcohol while underage.

PHOTO

DATE – 12-22-18

A.O. – Dehavilland

Q – Tails

PAX – Burt Macklin FBI, Faucet, Sox, Zebra, Wrongway

PAX TOTAL – 6

Nice cool morning. High wind that we hated at first, but later were thankful for! Funny how that works!

Wrongway was meant to Q today, but unfortunately got a flat tire! I picked up the Q and just decided to stick to my wheelhouse.

Brick beatdown

• Mosey to Brick stash where the PAX each grabbed one brick. We Rucked these to the Gazebo, rotating shoulders and overhead carry.
• At Gazebo we preformed some quick dynamic stretches including: Posterior swings, shoulder rotations, and ASAK
• After stretches we preformed rotations of Mountain climbers X 20 in cadence and SSH X 30 in cadence. These were done with 30 second over head block holds in between each set.
• We left our blocks and ran back to grab a second block each. Encountering Wrongway on the way back, Zebra and I gave him our blocks and went back for more while the PAX followed Wrongway to hold a plank at the Gazebo.
• Upon reuniting, the PAX shoulder carried one block a good distance, planted said block and would sprint back to retrieve their remaining block. Shouldering this second block, we would run to our planted block, and repeat.
• Half way to the hill we added a double block carry into the above routine.
• Reaching the hill we grouped up and started Dora 1,2,3. One PAX ran the hill and back while the other preformed 100 Block Shoulder presses followed by 100 Block Squats.
• We returned the blocks to their hiding place and did a CAS back to the flag.

COT – Christmas well wishes and encouragement to post!

COUNTARAMA – 6

NAMEORAMA – Consideration to re-name WRONGWAY to WRONGTIME

PHOTO

AO – Higgins
Date – 12-20-2018
Time – 0530
Q – Wilson
Conditions – Sprinkles

I walked a lot today. To be exact, it was the parking lot (See the attached GPS tracking map…). Included included laps of:

• Walk backwards
• Carioca right
• Carioca left
• Straight walk

Each lap was almost .1 of a mile, totaled more than a mile.

Finished with

• Bear Crawl
• Monkey Walk Left
• Monkey Walk Right

Scheduling Note – For a fine start to Christmas next Tuesday join the fine HIM meeting at 0530 at Falcon Hill. Get a jump on that New Year’s resolution you’re about to make about getting in shape. Details at F3Dayton.com. I’ll be returning from a workout at Jacksonville, FL.

YHC,

Wilson

FALCONHILL Q 12/20/18

Q: Floater

PAX: goldstar, Burt Macklin fbi, Cobra, Captain Planet, Pavarotti

Donut of Pain
PAX Circles Up

Squats
One PAX does 15 Squats while remaining PAX hold Al Gores
Continue until all PAX have done 15 Squats
10 count

Merkins
One PAX does 15 Merkins while remaining PAX hold plank
Continue until all PAX have done 15 Merkins
10 count

4 Ct Flutter Kicks
One PAX does 15 4 ct Flutter kicks while remaining PAX hold leg lift and count cadence for PAX
10 count

OH Press (50lb)
One PAX does 15 OH press with sandbag remaining PAX does OH claps
10 count

Russian Twist/Am Hammer
One Pax does 15 Russian twist (per side) while remaining PAX hold elbow plank
10 count

Burpees
One PAX does 15 Burpees while remaining PAX does SSH
10 count

Rinse/Repeat

AO – Higgins
Date – 12-18-2018
Time – 0530
Q – Wilson

The Ruck: 1 mile, 0#, 5 pull ups

“What!! No weighted pack? That’s not rucking!” said the man from the fart sack….

The Thang:

4# club bell

• wrist rolls
• round the world
• club mills
• reversed mill

12# club bell

• round the world
• club mills

Tabata rope jump, 4 minutes

Scheduling note: No ruck on Christmas Day. I will be down range visiting #3 Shorty, Petty Officer JR Ketterman, and paying tribute to F3 Jacksonville.

YHC,

Wilson

FalconHill Q 12/18/18

Q: Floater

PAX: Tails, Cobra, Burt Macklin FBI, Goldstar

Warm Up

Lap

15 4ct Flutter Kicks

Bear Crawl 50 yd

15 Merkins

Walking Lunge 50 yd

15 Squats

Jog to next straight away

OH claps for 6

Between each lap 90 sec plank

Repeat until 615

December 17, 2018

Q: Goldstar

PAX: Wilson, Cobra, Zebra

Warm up:

To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, we did about 27 burpees.

Tha Thang:

Run .25 miles

• 10 Merkins

• 10 Squats

• 10 SSH

• 5 Yurpees

Repeat until back to lot

Totals:

Running: 1.32 miles

50 merkins

50 squats

50 SSH

25 Yurpees

Bruce Lee’s x2

x20 Flutter Kicks (per leg)

x20 Leg Raises

x20 American Hammers (each side)

x20 Dying Cockroach

x20 Freddy Mercury

x20 LBC’s

Sprints across lot and back then back to flag

x20 Merkins

Finish

AO – DeHavilland
Date – 12/15/18
Time – 0700
Q – Wilson
Pax – Heater, Zebra, Tails (LIFO, Honorable Mention), Wrong Way (LIFO Grand Prize), Brody (Cameo appearance)

As the digital clock struck 0700, the F3 Mission was reiterated as a reminder of why were gathered there in the gloom with a stiff wind and a bit of drizzle: Small workout groups for the invigoration of male community leadership. We promptly mosyed out to the shelter for warm ups:

• 30 SSH IC
• 20 Windmills IC
• 25 LBC OYO
• 25 Merkins OYO
• Small Arm Circles – Forward/Reversed
• Large Arm Circles – Forward/Reversed

Mosey back to the parking lot.

The Thang: HIIT Tabata Mashup

Beginning with 4 workstations, each Pax performed a Tabata at each station:

• Club Bell Round the World
• 50# Sand Bag Squats
• 2 X 25# DB Push Press
• Burpees

Perform the exercise at that station for 20 seconds, 10 seconds rest, 8 cycles = 4 minutes

After each Tabata, 1 minute recovery

Rotate to next workstation, Rinse, Repeat

Added additional station to accommodate incoming Pax: Kick Throughs

Cool down:

• Old Man Thigh Stretch
• Bad Boys
• Arm Stretches

COT – Code word: TOPUCU

“That’s not in the F3 Lexicon. What’s it mean??”

Come to F3 workouts and you’ll learn all kinds of cool verbiage!

Count-o-rama
Name-o-rama
Photo Op

We do look cool.

YHC,

Wilson

DATE – 12-13-18

A.O. – Falcon Hill

Q – Tails

PAX – Cobra, Burt Macklin FBI, Goldstar, Pavarotti, zebra, rev run.

PAX TOTAL – 7

A balmy 36 degrees this morning!

• Started with some stretches – these guys, bad boys, various leg stretches. Hit the track for a quick sprint around.

Jog to FTH where we did: SSH x 30, murkins x 10, lunges x 10, wall sit 30 seconds, leg raise 30 seconds, and plank 30 seconds. Each of these had a up and over in between.

• Next we hit 60 SSH followed by longways up and over. We rolled a CAS back to the flag and did a push down routine with plank/thigh touch intervals.

COT – short encouragement to remain consistent.

COUNTARAMA (Thanks Cobra)

NAMEORAMA

PHOTO

I’m

AO – Higgins
Date – 12/11/2018
Time – 0530
Conditions – 19 degrees, no wind

I can take the cold.
I can take the rain.
I can take the gloom.

But when it comes to a workout, I must simply be able to breath, and the hacking cough of the last two weeks kept me on the side lines.

The Thang

4# Club bell
Big circles

Round the world, right/left
Squats

Club mills

Reverse mills

4 minute jump rope

12# Club bell
Round the world

Squats

Good to be back. 🙂