Q: Sox

Pax: Pavarotti, Burt Macklin fbi, faucet, tails, Zebra, dangle, bone daddy, Wilson

Location: Dehaviland

– Started with Disclaimer

– Mosey to Gazebo

– Dynamic Warmups of front and back arm circles, toy soldiers, 1 leg romanian deadlifts, Scapula Pushups, Reverse Lunges, Side Lunges, Inch worms

– Mosey to Pull Up bar area

– 5 rounds starting at 1 Rep (work up to 5th round of 5 reps each) per round of Pullups, Slow Squat Down then Jumping out of squat position, single leg raises, jumping jacks

– 8 rounds of 10 air squats, 10 pushups, 10 air squats, 5 burpees

– Soccer suicides – start at goal, run to the near goal box line and back, run to the midfield line and back, run to the opposite goal box line and back, and run to opposite goal line and back

– Mosey back to where we started

Date: 11-01-2018
Time: 0530
AO: Higgins
Temperature: 49
Weather Conditions: Rainy and Windy

Q: Wilson

Can I be honest?

This was hard this morning.

Very, very hard.

I no longer have an alarm clock. I use the alarm on my phone, and I set three alarms, each a minute apart. It’s a habit I formed while working for FedEx and needed to wake up at 3:00 a.m. and I wasn’t sure I’d hear the first alarm. So, I can’t just hit the snooze button. If I want to go back to sleep, I have to log into my phone, and pull up three different alarms and reset them. This morning, I reset the first one.

That’s as far as I got. As I was arguing with myself over doing this instead of showing up, I woke myself up. But it still wasn’t easy. I grumbled the whole the time I was getting ready. I was six minutes late. It was cold, windy and rainy.

The Thang:

I walked a mile.

No pack. No bars. No club bells/sledge hammer/Jefferson curl, yada, yada,….

But I did a mile.

What did you do?

Date: 10-30-2018
Time: 0530
AO: Higgins
Q: Wilson

At Halloween it’s fun to exercise the imagination as well as the body. If you’re not exercising the imagination and/or the body, you’re still dressing up, but it’s not make believe, it’s real.

We call it Sad Clown. And we used to be one.

The Thang:

• PVC Workout
• Lots of shoulder mobility
• Deep Static Tailgate Dips
• Club Bell Swings
• Club Bell Mills

And some deep static squats and Frog Jumps.

Full disclosure: I did not ruck.

Come on out at 0530 Thursday and hold me accountable to the prescribed workout.

YHC,

Wilson

10/30/2028

AO: Falcon Hill

Q: Goldstar

PAX: Stamp, Zebra, Cobra, Pavarotti, Burt Macklin FBI, Captain Planet

Warm Up:

• IC- Cotton Picker X10

• IC- Baby Arm Circles X10

• IC- Air Presses X10

• IC- SSH X10

• IC- Merkins X20

• Circle Burp (pax high knees)

Tha Thang:

2 laps around track

Squats until all pax return

3 more laps around track

x10 burpees at each pole

120 burpees total

1.25 mile ran

Squats until pax finished back at start

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

Bruce Lee’s

x20 Flutter Kicks (per leg)

x20 Leg Raises

x20 American Hammers (each side)

x20 Dying Cockroach

x20 Freddy Mercury

x20 LBC’s

x20 merkins

COT

Prayer

Counterama

Namerama

Photo

Time – 0530
Pax – Dangle, Cobra, Goldstar, Tails
Q: Wilson

After a brief warm up of:

• 20 SSH
• 20 Cotton Pickers
• Swivel Hips Right
• Swivel Hips Left

we started with a mosey around the path to the Monkey bars for a single pass.

Continuing through the gloom, we stopped next at the parallel bars. We don’t get to work on these very often, so we made the most of it by going to failure, twice. Waiting for a spot the bars provided time for Cossack squats.

The final stop on the path was everyone’s favorite apparatus, the pull up bar. Again, two sets to failure with Diamond Merkins in between sets.

Back in the parking lot, we performed three Tabatas (12 minutes total). Inspired by Tail’s new 25 pound sledge hammer, we rotated using other make shift equipment to perform:

• Round the World
• Squats with Hand Transitions
• Club Mills

Concluding with Count-o-rama, Name-o-rama, and COT, it is safe to say that a good time was had by all.

YHC,

Wilson

Date: 10-25-2018
Time: 0530
AO: Higgins (Cloud Park)
Q: Wilson

For most of my life I have been a late night person. Then in 2009 I became a statistic of the Great Recession. At 55 years of age, it was a bad time to be at the threshold of Seniordom and unemployed.

A lot of guys threw in the towel and took an early retirement.

I took two jobs.

One of them was as a package handler for FedEx. We started our shift between 2:30 and 4:00 a.m. depending on the season. In other words, this night person had to reinvent himself.

About the time we started F3 Dayton I was able to find other work with full time “normal” hours.

Now with F3, I get to sleep in until 5:00 a.m. before the workout.

The Thang:

3# Club Bell

• Round the World
• Wrist Rotations

7# Sledge Hammer

• 10 to 2s
• Jefferson Curl
• Turkish Get Up

Throw in some

• Tail Gate Dips
• Monkey Walk
• Deep Squats Held in Position

Some of these exercises I hadn’t even heard of until just the last year. And it’s not like I’m doing some of them really well.

But I’m doing ’em. And I’m better at them than even three months ago.

The DRP (Daily Red Pill) is the Daily decision to accelerate your Fitness, Fellowship and Faith.

Come join us. It’s not too late to reinvent yourself. We’ll get better together.

YHC,

Wilson

FTH 10/25

PAX – Goldstar, Captain Planet, Cobra, Zebra, Pavarotti, Stamp, Dangle, Floater, Mat – FNG

Q – Floater

Bear Crawl 1-2-3

Partner Up

PAX1 bear crawls 50 yds while partner performs AMRAP of exercise

Switch

Repeat until all cumulative reps have been reached

100 Merkins

200 Squats

300 LBCs

Deck of Death

Hearts – Burpees

Spades – Lunges

Diamonds – Leg Raises

Clubs – Merkins

CoT

Count-o-rama

Name-o-rama

Picture

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

Date – 10/23/2018
Time – 0530
A.O. – Higgins (Cloud Park)
Q – The effervescent Wilson Tog (meaning either sparkling/bubbling or fizzy/gassy. Take your pick.

We always say to “…modify as needed…” as we welcome men of all fitness levels. I was in dire need of modification. A month ago Cobra, one of the spry, younger Pax of F3 Dayton made his VQ. Throughout the workout he was merciless in motivating us to Merkins. He broke my shoulder.

Having recovered I was looking forward to what he might break on me on his next opportunity which was yesterday. It was legs. Sprinkled along the 1.25 mile path of our Mosey he had us do air squats, beginning with three, then adding three each time we stopped, a total of eleven times. Our last stop was 33 squat which gave us a total of 198. He didn’t break me this time, but…..

Modify as needed. I surely needed.

Shoulder workout:

PVC workout

• Shoulder dislocations – front to back
• Twisters
• Side to side
• Pipe rotations

Club bell

• 10 to 2s
• CB Swings

Capped it off with

• Bear Crawl
• 3 minute deep squat

Thanksgiving is coming up quick. You can wait until after you’ve stuffed yourself (I intend to), or join us before hand and feel less quilt about the calorie intake. Find our workout times and locations at F3Dayton.com

YHC,

Wilson

FTH 10/23

PAX – Stamp, Goldstar, Tails, Brody, Cobra, Burt Macklin FBI, Floater

Q – Floater

5 Flutters Kicks

5 Merkins

10 Flutter Kicks

10 Merkins

15 Flutter Kicks

15 Merkins

20 Flutter Kicks

20 Merkins

15 Flutter Kicks

15 Merkins

10 Flutter Kicks

10 Merkins

5 Flutter Kicks

5 Merkins

5 Burpees

5 Squats

10 Squats

10 Burpees

15 Squats

15 Burpees

20 Squats

20 Burpees

25 Squats

25 Burpees

20 Burpees

20 Squats

15 Burpees

15 Squats

10 Burpees

10 Squats

5 Burpees

5 Squats

Plank off Champion – Goldstar

CoT

Count-o-rama

Name-o-Rama

DATE: 22 October 2018
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Tails, Wilson, FNG

Warmup: Bad boys, these guys, imperial walkers, ASAK (arm-swing-ass-kickers), deep squat, laying on back and holding knees rotate knees together in a circle

The Thang:

– Route 66 – Run, do 3 squats IC, run, then 6 squats, etc. up to 33 squats (total of 198 over 11 stops)
– Clock Merkins – On a hill, 5 merkins in each clock position, then 10
– Mini Spartan – sprint, then 10 leg lifts OYO, walk back, repeat 4x

– 10 burpees

– 2 squats (total 200 in entirety)

COT
COUNTERAMA
NAMERAMA
PICTURE