Columbus Day Special

DATE: October 8, 2018

AO: Higgins (Cloud Park – Huber Heights, OH)

Q: Zebra

PAX: Faucet, Wilson, Cobra, Goldstar

In fourteen hundred ninety-two Columbus sailed the ocean blue. He had three ships and left from Spain; He sailed through sunshine, wind and rain. He sailed by night; he sailed by day; He used the stars to find his way.A compass also helped him know How to find the way to go.

COP:

Side Staddle Hops IC x 20

Merkins IC x 10

Air Squats IC x 10

LBCs IC x 10

Lunges OYO x 10/leg

Zebra Butt-Kicks OYO x 10/leg

Then we moved on to…

The Thang:

Columbus sailed the ocean blue in 1492, thus we use the number 1492 in the beatdown. The PAX starting off with a mosey around the track during which we stopped 4 times to do this:

1 rep Air Squat

4 reps Merkins

9 reps LBCs

2 reps Burpees

The order of exercises was rotated so that each exercise was performed for a total of 16 reps.

Upon reaching the picnic tables at the top of the hill, the PAX performed the following:

1 legged squats x 15/leg

incline Merkins x 20

decline Merkins x 20

The PAX then moseyed back to the shovel flag and finished off the beatdown by completed 16 reps each of Air Squats, Merkins, LBCs, Burpees.

COT: Prayers requested and offered for Wilson’s hearing aid and the family and friends of Goldstar’s friend recently lost to an OD. Prayed that those suffering from addiction get the help they need.

PHOTO:

Dehavilland- 10/6/2018

Pax- Wilson, Sir Ulrich, Wrong Way, Cub Scout

Q- Heater

Warm up

40 ssh ic

10 merkins ic

Various stretches

Jug around the pond

Circle burp (chop feet like football grass drills and PaX go in a circle calling out when to do a burpee)

Line up facing long side of field

Sprint down to the other side

Turn around and jog back while stopping at each goal for exercise

1. 20 merkins
2. 15 leg raises
3. 10 burpees

Repeat 2 times

1 miles jog around park

20 dips

Pull ups to failure

Stretch

Cot

Name

Pic by flag

AO: Higgins

Time: 0530

Q: Wilson

Back in July when I traveled to Toledo, Bondaddy said, “Be sure and post with the Toledo PAX.”

And so I did. It was my first experience of F3 outside of Dayton. Suddenly, Tupak, Stark and Qbert are now in my contacts list. We have “brothers” all over the country who speak the same language, F3 Speak.The camaraderie was astounding.

And that brings some unexpected feelings as well. We learned on Tuesday of the sudden passing of a fellow Pax from the south named Darth Visor. Reading the Tweets indicates he was well thought of. We don’t know much in the way of details. We know he collapsed at the early morning workout.

That is to say, he died working at getting to be a better man.

Today’s Thang:

Distance – 1 mile

Stretches
Butterflys
Thigh Stretch
Deep Squats

On St. Patrick’s Day, we are all Irish. We have heard that Darth Visor was a big Syracuse fan. Today, in honor of our fallen brother, we are all Orangemen.

RIP, Darth. We will pick up your six.

YHC,

Wilson

Sent from Yahoo Mail on Android

DATE – 10-1-18

A.O. – FALCON HILL

Q – Tails

PAX – Swobbles, Firedrill, Zebra, Burt Macklin FBI, Heater, Johnny 5, Cub Scout, Brody + Goldstar from afar.

PAX TOTAL – 10

• After a short stretch routine we shoulder blocks and did an Indian “sprint” to FTH.
• There we preformed “up and overs” x 3. Shoulder your black and sprint up hill and down the other side, hold block about head to pick up the 6 then back over to start.
• Man maker, throw block at end and bear crawl to block – repeat until reaching the baseball diamond – holding block above head to pick up 6.
• 3 teams to cave man sprint to 1st, 2nd, and 3rd based and back to home – losing team had to preform 5 man makers.
• Relay race, bear crawl to 1st, sprint 2nd to 3rd, bear crawl home.
• Shouldered blocks and Indian sprint to football field.
• AYG to end of field and back then preform 10 man makers.

COT – treat each moment like it could be your last. Be remembered for being the kind of man you want to be.

NAMEORAMA

PHOTO

Goldstar back blast

Wore my orange.

2 mile run

Burpees x10

Pull-ups x10

Flutter kicks x20

Leg raises x20

American Hammers x20

Dying cockroaches x20

Bicycles x20

Little baby crunches x20

Push-ups x30 (repeated this ab/push-up routine x3)

Pull-ups x10

Burpees x10

AO: Higgins

Time: 0530

Q: Wilson

It was inevitable that I would have to miss a workout one day. Fortunately, it was for a worthy cause. M, (F3 speak for “the wife”) had cataract surgery scheduled and needed to be at the hospital by 6:30.

“Well,” said I, “I’m always done by 6:15. I can swing by the house and pick you up. I won’t need a shower until….”

You know that look that says the conversation is not going your way??

The Thang:

1 mile ruck, 15 pounds
High bar shoulder rotations
Bear crawl
Monkey walk

And a deeeeeep squat held for 3 minutes. Try it some time. It’s good for ya. And you don’t need a gym membership for that.

F3 says that it’s not just a workout. The purpose is the invigoration of male community leadership. Community can mean your neighborhood, work, school, or… family.

It’s not about the workout. It’s about getting better.

Sent from Yahoo Mail on Android

10/02/2018

Q: Goldstar

PAX: Cub Scout, Tails, Nader, Floater, Goldstar, Butt Macklin FBI

Warm Up:

• IC- Cotton Picker X10
• IC- Baby Arm Circles X10
• IC- Air Presses X10
• IC- SSH X10
• IC- Merkins X15
• Circle Burp (pax high knees)

Mosey around track x2:

• Heading around the track all the Pax sprinted cone to cone alternating between Merkins, Lunges, and Leg Raises at each pole. Performed 30 reps of each exercise.
• Turned it back around with a light mosey while YHC gave out commands.
• 1st Pole: 5 Burpees
• 2nd: Sprint from pole to pole
• 3rd: 5 Burpees

• At start position of track YHC instructed the Pax of each exercise for each corner of the Cones. 5 Reps each and broad jumping to each corner.
• 1st Corner: Merkins
• 2nd: Big Boy Sit Ups
• 3rd: Squats
• 4th: Pike Presses

COT

Counterarma

Prayer

Photo

DATE – 10-1-18

A.O. – HIGGINS

Q – Tails

PAX – Wilson, Zebra

PAX TOTAL – 3

• Mosey to gravel path – sprint path and preform exercise at each end in cadence.
• Push-ups, squats, leg lifts, mountain climbers, LBC.
• Mosey back to flag – plank rotation counting to 30, full plank, elbow plank, right side and left side x 2.
• Leg lift rotation counting to 100 x 3.

COT

NAMEORAMA

PHOTO

Date: September 29, 2018AO: Oak Grove
Q/PAX: BoneDaddy

The Thang:
Grunt Workout
2 laps shoulder carry 40# sandbag
1 lap run
1/2 lap front rack carry 40# sandbag
1 lap run
2 laps shoulder carry 40# sandbag

Lonely Hearts Club 180928 – The Band is breaking up!

Date: September 28, 2018 – 5:30am

AO: Lonely Hearts Club (Epiphany Lutheran – Austin Campus)

Q: BoneDaddy

Pax: Gold Star

Warm-up

The Thang:

“THE LONGEST MILE”

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-Ups

100 meter Run

10 Sit-Ups

100 meter Run

The countdown started and the 1-mile race was off! Gold Star and BoneDaddy were neck and neck, with BoneDaddy occasionally taking the lead. This was how the race went for the first half. Then Gold Star started to warm up, took off his sweatshirt, and started his push. Little by little he began to overtake BoneDaddy, ultimately getting about one fully exercise ahead by the end.

Finishing Times

Gold Star 16:24

BoneDaddy 16:58

ANNOUNCEMENT: Due to the continued extremely low numbers and what appears to be lack of current interest in a Friday morning workout, at least at the current AO. Today will be the last show at the Lonely Hearts Club. With the onset of winter, we believe it is best to consolidate resources and ensure a healthier, stronger PAX emerges in the spring. We would like to thank Epiphany Lutheran for their hospitality and hope to be able to host a Reunion Tour in the not too distant future.

COT

Photo