Date: 10-20-2018
Time: 0700
AO: DeHavilland (Delco Park)

Q: Wilson
Pax: Zebra, Sox, Tails

Four HIM looking to finish out the week with a bang. Pleasant temperatures with little wind made for great workout conditions.

Like that matters to us….

Mosey around the two soccer fields ending where we started next to the parking lot.

Warm up:

20 IC of:

• SSH
• Cotton Pickers
• Windmills
• Imperial Walkers

The Thang:

The evil workout plan required close proximity to the parking area as we needed to get our workout toys. From Wilson’s truck, each Pax picked a rock ranging from 10 to 20 pounds for the workout.

Exercises were performed following Tabata Protocol (20 seconds exercise, 10 seconds rest for 8 cycles, 4 minutes total) with the rocks, rotating them among the Pax after or during each exercise.

1. American Hammer
2. Around the World
3. Sit Ups (lying on back with rock held over-head, sit up while keeping the rock elevated)
4. Movin’ Merkins (off-set pushup with right hand on rock, pushup, switch hands on rock. Rinse, repeat.)
5. Push Press
6. Rock Slams
7. Burpees

Between exercises we recovered across the soccer fields with various
running variations:

• Sprint
• Side skips down and back
• Carioca (yes, it’s a thing) down and back
• Backwards run
• Something else, but I don’t remember due to oxygen deprivation.

And just for variation, a Bear Crawl.

Tomorrow’s forecast?

Pain. The rocks created a great deal of pressure on the shoulders. We’ll do this again.

YHC,

Wilson

“Is Wilson crazy?”

He Q’s again this at Saturday’s F3 workout at Delco Park, affectionately known as DeHavilland.

“But is he CRAZY??”

Well, he’s typing this Pre-blast referring to himself in the third person. That may yield a clue.

A second clue: he’s titled the workout Tabata Insanity!

Except when it’s not, he’s titled it The Rock Star Workout.

Is a split personality the same as being crazy? The poor old guy just can’t make up his mind.

Let’s call it the Tabata Insanity/Rock Star Mashup Workout.

Join us at 7:00 a.m. for a walk in the park.

Or a beat down. It just depends on which Wilson show up.

Q: Burt Macklin

Pax: Stamp, Tails

AO: Vemco Park, Bellbrook,OH

Exercise:

5 miles? No sweat. 7 miles? Better yet

Date – 10-18-18
Time – 1900
AO – Higgins (a.k.a. Cloud Park)
Q – Wilson
Pax – Faucet

How many Pax does it take to have a workout? Well, tonight, just two.

At F3 we often talk about the bonding that occurs through common struggle. Normally we’re referring to the sweat that occurs during the workout. But not always.

“Oh, you had a sucky week at work, too!”

Male bonding.

Nothing quite relieves the pressures of life like a good workout.

The Thang:

On mile mosey with stops at:

• Parallel bars – dips to failure
• Pull up bar – pull ups to failure

Back in the parking lot we continued with 25# dumb bells:

Triceps extensions
Bent over rowing
DB swings

And a lot of mumblechatter.

So, what did you watch on TV? Did it make you a better man?

Come join us.

F3Dayton.com

YHC,

Wilson

10/18/2018

AO: Falcon Hill

Q: Goldstar

PAX: Brody, Stamp, Heater, Zebra, Goldstar

Warm up:

SSH IC x 15

Imperial Walkers IC x 15

Cotton Pickers x 15 IC

Mountain Climbers IC x 20

Plank Jacks IC x 20

Salute Planks IC x 20

Tha Thang:

Mosey around track x2

End at bleachers

Step Ups – 20

Dips – 20

Incline pushups – 20

(4 sets of each of the above)

Bruce Lee

Mosey around track

Escalators at each light pole down to the 4th light , running in between.

10 burpees

20 Split Jacks

30 merkins

40 squats

And back down

40 squats

30 merkins

20 Split Jacks

10 burpees

Victory lap around track

COT

Counterama

Namerama

Photo

10/16 Falcon Hill

PAX: Heater, Stamp, Brody, Tails, Cobra, Burt Macklin FBI, Goldstar, Floater
Q: Floater 

Circuit x2 (everyone does AMRAP @ station until designated PAX finishes 400m run)

400m Run
Squat (20lb coupon)
Merkins
Air Chair (20lb coupon)
Jump Rope
Plank
Flutter Kicks 
Shoulder to Shoulder (50lb sandbag)

Bonus Circuit AYG
200m run
Squat (20lb coupon)
Merkins
Air Chair (20lb coupon)
Jump Rope
Plank
Flutter Kicks
Shoulder to Shoulder (50lb sandbag)

CoT
Count o rama
Name o rama
Picture

October 15, 2018

AO: Higgins

Q: Goldstar

PAX: Marino, Tails, Cobra, Wilson, Goldstar

SSH IC x 15

Imperial Walkers IC x 15

Cotton Pickers x 15 IC

Mountain Climbers IC x 20

Plank Jacks IC x 20

Salute Planks IC x 20

Tha thang

Mosey around the track.

After a quick warm up, do 10 burpees

Turn mosey into Indian run.

After each full rotation, 10 burpees

Indian run all the way back to the parking lot. (Total run 1.2 miles)

Burpee jump ups on parking blocks x15

Sprints across parking lot, there and back. After each completion, burpees x10

x6

10 bonus burpees just to make sure we hit 100 or so.

Thankful for our brother from F3 Burlington, Marino! Thanks for coming out for the beatdown! Always good to have a brother with us.

COT

Prayer

Counterama

Namerama

Beatdown Deck

DATE: October 13, 2018

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Wrong-Way, Burt Macklin FBI, Faucet, Heater, BoneDaddy, Tails

Six HIM greeted me at 0700 this chilly fall morning. After a quick recital of the F3 mission, we moseyed to the Dock House, where a 7th HIM joined us, for the COP:

Side Staddle Hops IC x 10

Air Squats IC x 6

Merkins IC x 7

LBCs IC x 8

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

PAX moseyed to the soccer field where Q broke out the new waterproof F3 Beatdown Deck. PAX completed the exercises on 31 of the cards. When the jokers came up, Q delegated choice or exercise and reps/distance to the PAX. Beatdown Deck format provide ample opportunity for mumble chatter.

COT

PHOTO:

Date: 1-9-2018

Time: 0530

AO: The Higgins (Thomas Cloud Park)

Q: Wilson

A few months ago I heard of a Crossfit gym that had told a patron to not come back. “You do not fit the profile of the clientele we are after,” is what they were told.

You know the profile of men F3 is after? The only thing necessary is to have a Y chromosome. Other than that, F3 is open to all men of any fitness level. To accommodate that, we always “modify as needed.”

The Thang:
We modified:

1 mile Ruck
Rinse and repeat 1 time.

Sometimes keeping it simple can be a great thing.

YHC,

Wilson

Scheduling note: If you come on Thursday you should have the park to yourself. But you never know.

10/09/2018

AO: Falcon Hill

Q: Pavarotti

PAX: Goldstar, Tails, Stamp, Popcorn, Cub scout, Nader, Heater, Brody, Cobra, Dominick (FNG)

Stretch

1 minute circuits then rotate

1)Burpees

2)Leg Raises

3)Flutter Kicks

4)American Hammer

5)Dying Cockroaches

6)Freddie Mercuries

7)LBC’s

8)Diamond Push-ups

9)Block Press

10Block Curls

11)Merkins

12)Makers

-10 yard Sled Pull

— Rotate who is on Sled Pull

*1 minute rest