AO: Falcon Hill

Date: 9.17.18

Time: 0530

Q: Swobbles

PAX: Tails, Goldstar, Floater, Brody, Cobra, Fire Drill, Zebra, Heater

Stretching:

Air kettle swings

Leg stretches

Quad stretch

Torso twists

Cobra

Child’s pose

Morracan night clubs

Pulse night clubs (arm/butt kickers)

Warm up:

Jog track for 2 laps

F3 Pole 1 – merikans x 20

F3 pole 2 – air squats x 20

Back to start – LBC’s x 20

Goldstar assist on idea

The thang:

Bulgarian ball busters/air squats x 10

Sprint up hill

Merikans x 10

Leg lifts x 10

Sprint up hill

Side straddle hops x 10

Mountain climbers x 10

Sprint up hill

Burpees x 10

Bernie Sanders x 2

Mosey back to start

Bad boys

Quad stretch

Arm cross

Cobra

Arm circles

COT/prayer

PAX: 9

Name-o-rama

Photo

Wednesday, September 26th, Higgins Special Edition Backblast

Time: 7:00 p.m.

AO: Higgins

Q: Wilson

Pax: Sir Ulrich

The pre-dawn Gloom is regularly when the Pax of F3 gather for their free work out, but afternoon and evening gatherings are not unprecedented. Personal scheduling conflicts created the need for a schedule adjustment. Newly named Pax, Sir Ulrich, joined YHC at The Higgins (a.k.a., Cloud Park) for the inaugural evening session of F3 Dayton.

The Thang:

A combo of Mosey/Slowsey around the 1 mile perimeter of the soccer/baseball fields provided various opportunities for exercises:

• Parallel Bar Dips
• Pull Ups
• Front Levers
• Off-set Push Ups
• Monkey Bars
• Monkey Bars Pull Ups

If you need a little motivation for getting in shape, come join us. We currently have almost thirty active members ranging in age from 10 to 65 and in various levels of fitness. F3 is a peer-led, zero cost workout group with the mission to plant, serve and grow these groups in order to invigorate male community leadership.

YHC,

Wilson Tog

Date: 9-25-18

Time: 0530

AO: Higgins

Q: Wilson

Truth be told, I did not want to move to the Dayton area. Other than grandkids, what does this area have to offer??

Turns out to be a lot. The five rivers area has sculpted some marvelous scenery. I live 12 minutes from a 30 foot waterfall. And the parks are great.

The Thang:

• The Ruck: 1.5 miles with 20# pack.
• High Bar Shoulder Rotations
• Hanging Knees to Elbows

And if we had not moved here, I would not know the fine fellow Pax of F3. Where I thought we were going to move to, F3 does not exist.

I have learned that adventure is where you find it.

Scheduling note: I will not be at Cloud Park on Thursday, September 27, but feel free to come and solo ruck. But, who in their right mind would do that??

YHC,

Wilson

9/25/18

AO: Falcon Hill

Q: Johnny5

PAX: Cobra, Heater, Goldstar, Stamp, Tails, Fire Drill, Burt Macklin FBI, Swobbles

Warmup:

Light stretching

2 Sets of Bruce Lee’s

Workout:

Modified Dora 1-2-3-4-5

Teams of 2 PAX alternating between a rep exercise and a bear crawl or walking lunges the width of a football field and back.

Exercise 1 – 100 Burpees

Exercise 2 – 200 Squats

Exercise 3 – 300 SSH

Exercise 4 – 400 Mountain climbers

Exercise 5 – 500 American Hammers

AO: The Higgins (Thomas Cloud Park)

Q: Cobra

PAX: Tails, Goldstar, Zebra, Wilson, Heater

Warmup: 1/2 mi run, Al Gore for the 6

The Thang: Indian Run Sandwich on Block Bread

• Split into pairs, grab blocks

• One partner: Weighted Merkins IC, Other partner: Block Curls IC

• 2 reps of first exercise, then partners switch and perform 2 reps of second exercise

• Ladder (by twos) up to 10 reps

• Indian Run – to the upper parking lot and back (~1/2 mi), plank for the 6

• Block Presses and Block Squats

• Ladder (by twos) from 2 to 8 reps (each exercise)

Finale: Bruce Lee IC

Freeze-dried merlot (just add water… or merlot)

COT

NAMERAMA

COUNTERAMA

PHOTO

If F3 had a 4th F, it would be family. Special shout out to all the PAX that treat their F3 brothers like family.

Evening backblast:

Q: Brody

PAX: a stranded Goldstar and his wife and two girls

Racing back to #dayton from an Sunday afternoon #ikea trip, the PAX tire slowly started losing air. Low and behold, Goldstar has to think quickly what to do. As he got down to as low as 9 PSI, he began to panic as he had 3 beautiful ladies in his vehicle to protect. Luckily, 1.5 miles up the highway there was a rest stop. Goldstar was able to make it to the rest stop, Jack the car up and remove the lug nuts, but the wheel was as stubborn as can be and not coming off. As several swift kicks didn’t help, quick, critical thinking had to come into action.

Goldstar then utilized the #f3dayton #slack page to enlist help from some PAX. Quick to the draw, Brody offered a helping hand being only an exit away from the rest stop. Brody was quick to the rescue with a large pickup truck full of the proper tools for this very type of predicament. As quick as Brody got there, he quickly finished with a few pounds of a hammer to the back of the wheel. With the assistance of Goldstar, they were able to get the spare donut on the vehicle and the day was officially saved.

Mega thanks out to one of the greatest leaders of F3 Dayton, Brody, who is gifted and goes above and beyond to serve all of our PAX. @f3nation_official

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

Lonely Hearts Club Workout 180921

Date: September 21, 2018

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

Q: BoneDaddy

PAX: Gold Star

Warm Up

The Thang:

CrossFit Benchmark Workout “Annie”

50-40-30-20-10 Reps For Time

Double-Unders

Sit-Ups

Scaled Version for those of us currently unable to perform Double-Unders is to perform 2x Single-Unders (100-80-60-40-20). Sit-ups remain the same.

BoneDaddy and Gold Star both scaled and both finished almost exactly at the same time = 12:35

Followed by 10 minutes of Death by Push-ups

COT

Photo

Date: 9-20-2018

AO: Higgins

Q: Wilson

You may have noticed my FedEx hat from Tuesday. No, they are not a sponsor. I worked for FedEx when I posted to my first workout in Columbus back in January. In the COT following that first workout, the Pax were drilling me for personal info to come up with an appropriate F3 name for me. When I mentioned I worked for FedEx, Crossgrain piped up with “Wilson”, from the Tom Hanks movie “Castaway.”

Yes, I’ve been named after a volleyball.

I decided I didn’t want to do the normal stuff, so I began by rucking in the opposite direction. The pull up bar is exactly half a mile from the start/finish point.

• Toes to the bar X 6
• Chip ups X 6

Back to the flag. Rinse, repeat.

Total miles = 2 + 20lb. pack.

I have totally embraced the Wilson moniker. We both have the same hair style. And I hear about as well as he does….

YHC

Wilson

AO: Falcon Hill

Q: Burt Macklin FBI

PAX: Tails, Captain Planet, Heater, Bone Daddy

Stretch

Workout: MOON MONSTER

1/4 mile warm up run

10 P/U; 60 m Sprint; 10 P/U; 60m Lunges; 10 P/U; 60 m Suicide Sprint; 1 min rest

10 S/U; 60 m Sprint; 10 S/U; 60m Bear Crawl; 10 S/U; 60 m Suicide Sprint; 1 min rest

10 Squats; 60 m Sprint; 10 Squats; 60m Broad Jumps; 10 squats; 60 m Suicide Sprint; 1 min rest

10 Jumping Jacks; 60 m Sprint; 10 Jumping Jacks; 60m Inch Worm; 10 Jumping Jacks; 60 m Suicide Sprint; 1 min rest

5 Burpees; 60m Sprint; 5 Burpees; 60 m Sprint; 5 Burpees; Suicide Sprint

1/4 mile cool down jog

Stretch

Cot

Count o Rama

Name o Rama

DATE: 9-18-2018

AO: Higgins (Cloud Park)

Time: 0530

Q: Wilson

Once again I was not alone on my morning ruck. Now, full disclosure compels me to state that I’m not sure that the occupant(s) of the other vehicle were awake, but the point remains…..

Ready to ruck, reciting the F3 mission and disclaimer, I headed down the trail with a faint fog covering the field.

• Parallel bar swings
• Chip up bar levers

Regardless of the original condition of the other auto’s inhabitants, they were in the process of vacating the premises as I concluded the mile.

Lots of wrist and shoulder work:

• 3# club mills
• Wrist twirls
• Round the worlds

Graduate to 7# sledge hammer

• Club mills
• Round the Worlds

Cossack squats

Other than that, it was just a walk in the park.

YHC

Wilson

Scheduling note: You are always welcome to come and join me, but you will not find me at Higgins (Cloud Park) on Thursday, September 27th, or Thursday, October 11th.