AO: Higgins (Cloud Park)

Time: 0530

Q: Wilson

PAX: Cobra, Heater, Tails

Although humid and 73 degrees, the breeze made it comfortable. And once the light rain started, we forgot about the humitity.

Warm up:

• 30 SSH IC
• 20 Windmills IC
• Arm Circles Forward
• Arm Circles Reversed

The Thang:

Four workstations, with twenty seconds exercise, ten seconds rest as we rotated for five rounds, ten minutes each set:

Set 1

• Tail Gate Dips
• 20# Ruck Push Press
• 50# DB Goblet Squat
• 25# Triceps Extensions

Set 2

• 25# DB Left Arm Bent Over Row
• 25# DB Right Arm Bent Over Row
• Merkins
• LBCs

Group Planks, 2 sets 10 counts:

• High Plank
• Plank Right
• Plank Left
• Low Plank

Finished with

• Monkey Walk Right
• Monkey Walk Left
• Bear Crawl
• Crab Walk

COUNTERAMA
COT
NAMERAMA
PHOTO

YHC,
Wilson

44 Special

DATE: September 15, 2018

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Wrong-Way, Ulrich, Floater, Swobbles, Faucet, Rosey, Cub Scout, Sox, FNG Trend

I named this beatdown 44 Special in honor of my upcoming 44th birthday for which I will be out of town. The number 44 and 4 were significant in what went down. Eleven HIM greeted me at 0700 this fine morning. After a quick recital of the F3 mission, we moseyed to the Dock House for the COP:

Side Staddle Hops IC x 11

Merkins IC x 11

Air Squats IC x 11

Burpees OYO x 11

Total = 44

Zebra Butt-Kicks OYO x 22/leg = 44

Then we moved on to…

The Thang:

The number 44 and delegation to inspire leadership were the name of the game. Picking up the 6 was also noted as a major theme – beatdown to be completed as a team. The PAX then embarked on a 44 minute run around the track during which each of the 11 HIM named the exercise every 4 minutes (11 PAX x 4 min = 44). Each exercise was performed for 44 reps:

Merkins

Lunges

Air Dead Lifts

Flutter Kicks

Freddie Mercuries

Dying Cockroaches

11 sec rest, 11 sec left side plank, 11 sec right side plank, 11 sec low plank

Imperial Walkers

Left side plank x 22 sec, right side plank x 22 sec

Mountain Climbers

Divided into 2 teams: as a team, completed 44 reps of one-legged squats and 44 reps of 44 pull-ups

Total Run Distance: 3+ miles

COUNTARAMA

NAMEORAMA: Named 3 new HIM: Wrong-Way (Andrew), Ulrich (Mike) , Rosey (Brian)

COT: Sox shared appreciation for positive influence of F3. Prayed for those affected by Hurricane Flo and F3 brothers running the AF Marathon.

PHOTO:

Download full resolution images

Available until Oct 15, 2018

It wasn’t a full house but I still had a workout up my sleeve for these jokers.

DATE: September 15, 2018

AO: Oakgrove

Q: Elroy

PAX: Who Dey, FNG Jason

WORKOUT:

0705

Warm up

In Cadence:

Jumping jacks

High knees

3 point touch

3 rounds

3:3:1

Slow Squats

Slow ‘mercans

0720

Wildcard Workout

2 Teams

Till deck is gone or 25 minutes

♥️ Leg raises

♣️ Squats

♦️ Sit-Ups

♠️ Pushups

Face Card = 5 Burpees

Joker = Team Quarter Mile Run

0745

Stretch

DATE: September 14, 2018

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

Q: BoneDaddy

PAX: Gold Star, Pepper, Brody

Warm Up:

10 yards – ish of each:

Knee Huggers

Quad Stretch

Hamstring Stretch

Leg Swing

Lung with Twist

Reverse Hurdle Step over

The Thang:

150 Cinder Block Swings For Time*

*every time you break (stop good continuous swing)

Run 200 meters

10 Hand Release ‘Merkins

10 Thrusters

Times:

Gold Star – 7:36

Bone Daddy – 9:13

Brody – 11:48

Pepper – 13:25

Death by Air Squat with the remaining time.

EMOM Air Squat x 2, Increase by 2 each minute.

COT

ANNOUNCEMENT: Buy and bring a jump rope next Friday. Nothing fancy just some rope to jump. (Currently $3 a Wal-Mart). If you haven’t already bought yourself some blocks, you should probably do that too. These items are not that expensive on purpose. INVEST IN YOURSELF.

COUNTERAMA

NAMERAMA

PHOTO

Date: 9-13-18

Time: 0530

AO: Higgins

Q: Wilson

“Bear Crawls, Monkey Walks. Why the heck would I want to join you in such juvenile activities?”

Well, maybe this is not for you. It’s certainly not for everyone. Let me tell you why it is for me.

After buying our house a year ago, a plumber we had to hire reported the exhaust pipe from the furnace in the attic was disconnected. I was already paying the plumber and I did not need another bill for something that was within my skill set. The bad news: the pitch of the roof is low, so even at the tallest point I cannot stand up. I could only move while in a squat position. But you know what?

I can do that.

The Thang:

• 1 mile ruck, 20#
• Extended PVC shoulder workout
• Cossack squats
• Monkey walk

If you have the money and that’s where you want to spend it, feel free. But I learned a long time ago that while I can spend my money any way I want, I can only spend it once.

People grow old and feeble. Old in mandatory.

Feeble is optional.

YHC,

Wilson

AO: Higgins

Q: Wilson

Date: 9-11

The Thang: Never Forget

09/11/2018

AO: Falcon Hill

Q: Brody

PAX: Tails, Stamp, Goldstar, Johnny5, Burt Macklin FBI, Heater, Swobbles

Stretching

Forward bad boys

Bad boys

Moroccan night clubs

Small to big arm circles forward

Small to big arm circles backward

On your six

Touch your toes

Ankle on knee

Pax pick up blocks and carry to first memorial.

Flight 93

Assemble the dredd sled

Individual pax pull sled distance of rope while remaining pax perform air squats.

Follow path to next memorial

Twin towers

Team sand bag carry to top of FTH. Five burpees at top carry bag back down.

Remaining pax use blocks

Curls, overhead press, row, skull crushers

Until all pax completed team sand bag Carrie’s x2

Reassemble dredd sled. Each pax pulled individual. remaining pax side straddle hop, merkins, air squats, burpees.

Pax each removed block again shouldered and climbed FTH to the twin towers again. Bernie Sanders with block twice.

Rest.

Q informs group of event coming up and short back story.

Pax reassemble dredd sled team pull back to base.

Cot

Name o rama

Glamour shot.

9-10-18

A.O. – HIGGINS

Q – Tails

PAX – Wilson, Heater, Goldstar

PAX TOTAL – 4

THE THANG

• Mosey/Slowsey to shelter

• Rotation – 20 Dips, 20 Push-ups, 20 Leg raises, 20 squats. Repeat.

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

09/08/2018

Pax: Elroy, Heater

Q: Burt Macklin FBI

RAIN MONSTER

1/2 Mile warm up jog

10 P/U; 50 m Sprint; 10 P/U; 50m Lunges; 10 P/U; 50 m Suicide Sprint; 10 P/U; 1 min rest

10 S/U; 50 m Sprint; 10 S/U; 50m Bear Crawl; 10 S/U; 50 m Suicide Sprint; 10 S/U; 1 min rest

10 Squats; 50 m Sprint; 10 Squats; 50m Sprint; 10 squats; 50 m Suicide Sprint; 10 Squats; 1 min rest

10 P/U; 50 m Sprint; 10 P/U; 50m Sprint; 10 P/U; 50 m Sprint; 10 P/U; 1 min rest

1 mile run

COT

Count- O- Rama

Name- O – Rama

Date: September 7, 2018

AO: Lonely Hearts Club

Q: BoneDaddy

PAX: Elroy

As 5:30 rolled around BoneDaddy’s resolve was quickly fading as he was the only one sitting in the parking lot ready to partake in today’s adventure. Luckily, no more than a minute or so later Elroy showed up to join the party and today’s animated adventure began.

warm up:

1) 25%, 50%, 75%, 100% sprints on the soccer field to loosen things up.

2) Stretch and workout whatever muscles you need to on your own

The thang:

5 times of the following:

2-Minute Rounds

1a) 10 Burpees

1b) 200m Sprint

1c) Max-Rep Burpees with remaining time

Rest 3 Minutes Between Rounds

Scaling option: Drop initial set of burpees from 10 to 5

Score for the workout is the combined number of burpees completed after each run.

(example First Round 10 burpees, 200m run, 5 burpees Score = 5)

Elroy (Rx): 15, 12, 14, 14, 15 = Score 70 (120 total burpees)

BoneDaddy (Scaled): 10, 9, 8, 8, 8 = Score 43 (68 total burpees)

Hopefully, others will join us by playing the home game and we can add their scores to the records.

Recover, Recover

COT

Name-a-rama

Photo OP in the Dark

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger

BE A CHAMPION!