DATE – 12-11-18

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Heater, Pavarotti, Cobra

PAX TOTAL – 5

Burt had to opt out this morning so I picked up he’s Q. Knowing it was going to be cold and humid, I wanted to keep us moving. Temp 18 degrees, slight wind.

• short run and stretches to the parking garage at the mall.
• We hit the stairs and 1 PAX would run the 4 flights while the others wall sit. We them alternated running the steps and various exercises: Squats, SSH, Thigh touch planks.
• We ran as a pax up and across the garage x 2. Planks to pick up the 6.
• We then did sprint/hurtle intervals using a 3 foot tall wall to jump over. Did this x 2
• Run back to flag

COT – we talked briefly about fortitude and about the amount of men that have joined F3 Dayton this year. We talked about hinderances that arise to consistency and about sticking with it. We spoke about F2 and F3 meetings.

NAMEORAMA

PHOTO

DATE: 10 December 2018
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Tails, Wilson

Conditions: 19F, no wind, dead silent; perfection

Warmup: 40x SSH IC, 20x windmills IC, The Chinook (overhead arm circles), arm circles, quad stretch

The Thang (There and Back Again, A PAX’ Tale):

• Traverse the parking lot, long-ways, and then perform 10 burpees, plank for the 6
• Mummy kicks (arms straight, scissoring back and forth, legs kick out straight), Bear crawl, Sprint, Lunges, Hops, Sprint, Shuffle right, Shuffle left, Sprint, Run backwards
• Total of 100 burpees performed

Cooldown: 1/4 mile jog around the track

COT
COUNTERAMA
NAMERAMA
PICTURE

DATE – 12-8-18

A.O. – Dehavilland

Q – Tails

PAX – Tails

PAX TOTAL – 1

Temp 18 degrees. No wind to speak of. Nice because it’s normally rather windy. First time I’ve seen the lake frozen this year. Not a soul around and very dark and quite. As I planted the flag I felt a deep sense of satisfaction and thankfulness. How great to be alive and breathing fresh air. To be able to move my body. To enjoy freedom. Very blessed and highly favored.

• Run to blocks on other side of lake.
• Double block ruck/run – 40 second to 1 minute runs with 2 minuet rucks. Repeat this to other side of lake.
• 50 yard block sprint with block swings and man makers at either end x 4.
• Single block run to other side of lake. Run block and return for other. Repeat.
• Double block farmer carry to hill. Run blocks down hill to hiding place.
• Run back to flag

NAMEORAMA

PHOTO

DATE: 4 December 2018
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar, Tails, Burt Macklin FBI
Deputy Cadence Master: Tails

Conditions: ~34F, a few snowflakes, little to no wind, perfect

Warmup: Down to the middle, right, left, pretzel (on 6, one leg over another stretching lower back), egg (on back, grab knees and rotate in circle), bad boys, reverse bad boys (clasp hands behind lower back and raise upwards to stretch shoulders and chest)

The Thang:

• The Slingshot: 1 PAX runs 100m on track and back, remaining PAX do exercises IC, when runner returns, all PAX mosey 100m, then next PAX in line becomes the runner; after all PAX have run, switch exercise
• Exercises: 5x merkins 5x wide merkins 5x diamonds (then repeat), LBC, Shoulder Taps, Planks, Pickle Pointers, Leg lift V’s (up, out, up, down)
• With 4 PAX: totaled 1.5mi jogged, 0.75mi run
• 30 second countdowns: PAX counts down (around the circle) from 30 reps (or seconds) — Spidermans, Trunk Twists, Left Side-Plank, Right Side-Plank

COT
COUNTERAMA
NAMERAMA
PICTURE

DATE – 12-3-18

A.O. – Higgins

Q – Tails

PAX – Cobra, Goldstar, Brody

PAX TOTAL – 4

Wether was warm, but colder than expected. Everyone was a bit underdressed. Wind was a contributing factor.

• 2 Laps around track
• Warm up stretches
• Lap the track
• SSH IN CADENCE x 25
• 30 second plank and SSH intervals
• Lap big track stopping to preform 5 BURPIES every so often.
• 30 second leg lift and plank intervals
• As many BURPIES as you can do in 2 minutes. PAX total 73

COT

NAMEORAMA

PHOTO

DATE – 11-1-18

A.O. – Dehavilland

Q – Tails

PAX – Heater, Rosy, Zebra, Faucet, Floater

PAX TOTAL – 6

• Weather is windy. Wet air. Temp 40 degrees. Downpour right as we started!
• Jog around the lake, stop at gazebo.
• Warm up stretches including SSH, ASAK, MOUNTAIN CLIMBERS, HIGH KNEES, ARM CIRCLES, SQUATS
• GRAB BLOCKS – 2 per HIM.
• Heft blocks around the lake, stopping periodically to execute different exercises. These included BLOCK CURLS x 20, BLOCK PRESSES x 20, MAN MAKERS x 5/ x 10 at different intervals.
• Made it to the hill where we ran though all exercises performed at bottom, top and back to bottom of the hill.
• Stashed blocks in the tree line for later use (hopefully they stay there)
• Indian sprint back to flag
• X 6 wind sprints

COT

NAMEORAMA

PHOTO – a sick Wilson showed up to take photo for us! Respect!

Falcon Hill- Thursday- 11/29/2018

Pax- Cobra and Goldstar
Q- Heater

Only three pax braved the cold morning today, with temperatures sitting at 24 degrees.

We began by stating the F3 mission and going over the disclaimer

Circled up (triangled) and stretched out

Mosey on to FTH

We ran backwards up the hill and then ran back down and immediately ran forward up the hill. We did this four times. After the first one we did 10 burpees, after the second we did 25 merkins, after the third one we did 50 LBC, and the last one we did 30 squats.

Slowsey back to the track and run one lap to get back to the flag

We did 10 merkins, 10 wide merkins, and 10 diamond merkins. Then sprinted 50 yards and back.

We did 30 LBC, 30 leg lifts, and 30 flutter kicks. Then sprinted 50 yards and back.

We did 20 merkins, 10 wide merkins, 5 diamond merkins. Did wall sits for 90 seconds.

We took a mosey around the track.

Came back and stretched

COT

COUNTORAMA

NAMORAMA

PIC BY FLAG

“There is no such thing as over-training. There is only under-recovery.” Bobby Maximus

AO: Higgins

Date: 11/29/2018
Time: 0530
Conditions: A bit windy, 26 degrees

The Thang:

1 Mile Ruck, 10#
Toes to the Bar
Bear Walk
Scorpion/Step Through/Back Bridge
Tabata Jump Rope

We’re on the back side of Thanksgiving. I literally picked up 5 pounds between Wednesday and Saturday last week. Three of them are gone. In another week I’ll be back to Pre-Thanksgiving weight.

Where will you be in another week? After the first of the year? Holding your own? Or being owned by the calories calling?

You can always find a goooooooooooood reason to not work out. But it’s like I read on a plaque about forty years ago: “When you wear your body out (by not taking care of it), where will you live?”

It’ll still be in your body. You’re going to hurt, so you might as well hurt in a healthy manner. Saturday at Delco Park (DeHavilland), 0730.

YHC,

Wilson

DATE – 11-27-18

A.O. – Falcon Hill

Q – Tails

PAX – Goldstar, Heater, Broady

PAX TOTAL – 4

• temp 24 degrees and windy. Little snow on the ground, but track is clean.
• Warm up stretches 5 min
• Lap the track 5 min
• Plank/leg raise intervals 5 min
• Lap the track/mountain climber intervals 5 min
• Plank/leg raise intervals 5 min

COT

NAMEORAMA

PHOTO