Preblast for Monday 0530.

AO Higgins

Q: Goldstar

You will feel like a pig on a roaster. Join us at Thomas Cloud Park for a beatdown you won’t soon forget. **bacon not included. **no purchase necessary.

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

August 18th

AO Oak Grove

Work Out: FOG MONSTER

6PAX

Q: Burt Macklin FBI

PAX: Elroy, Pepper, Burt Macklin FBI, Who Dey, FNG (Cam), FNG (Cory)

Warm Up

One Mile run around Oak Grove Park West Side

FOG MONSTER (due to heavy fog)

–        10 Push ups; 50 m Sprint; 10 Push ups; 50 M Lunges; 10 Push ups; 50 M Suicide Sprints; 10 Push ups; Over head arm Clap until complete.

–        Rest

–        10 Sit ups; 50 m Sprint; 10 Sit ups; 50 M Bear Crawl; 10 Sit ups; 50 M suicide Sprints; 10 Si ups; plank until complete

–        Rest

–        5 Burpees; 50 m Sprint; 5 Burpees; 50 M High Knee; 5 Burpees; 50 M Suicide Sprnts; 5 Burpees; over head arm claps until complete

–        Rest

–        5 Deep Squats (below parrellel); 50 m Sprint; 5 Deep Squats; 50 m Sprint; 5 Deep Squats; 50 m Suicide Sprints; 5 Deep Squats; Over Head arm clap until complete

–        Rest

COT

Counterama

Namerama (2 FNGs today)

Fellowship Boston Stoker SR 48 (Centerville)

August 18, 2018

AO: De Havilland (Delco Park)

Q: BoneDaddy

PAX: Wilson (Respect), Heater, Floater, Bear, Fire Drill, Faucet, Popcorn, Sox, Swobbles, Cub Scout, Johnny-5 (Alive!!)

As the PAX gathered and were milling about, their excitement and eagerness quickly turned to doubt. For look as they may and look as they might, BoneDaddy wasn’t anywhere in sight. Yet, through the gloom did shine, headlights announcing that the PAX would be starting on time.

Warm up:

50% sprint half the distance of the soccer field x 2

Knee huggers to first line

It band stretch back

Hammy Walk to First Line

Quad Stretch Walk back

lunge with twist to first line

leg swings back

75% sprint half the distance of the soccer field x 2

The Thang: Hakuna Tabata

PAX partnered up for 6 stations of Tabata 20 second work/10 seconds rest for 4 minutes followed by 1 minute rest.

1) Kettlebell high pulls @ either 20# or 25#

2) Push ups

3) Cinderblock Kettlebell Swings @ 27#

4) Sandbag Bent Over Row @ 60#

5) Burpees (Everyones Favorite)

6) Thors (Big Boi Sit up with an American Hammer)

Death By Air Squat

with remaining time

Air Squat every minute on the minute.

Start with 2 and add 2 each minute.

Start on Time; End on Time

Count-a-rama

Name-A-Rama

Photo

Week 2 of the Iron PAX Challenge!

PAX/Reps:

Bonedaddy -518

Zebra – 474

Floater – 628

Burt Macklin – 539

Pepper – 387

Goldstar – 533

Tails – 471

Elroy – 488

The Thang:

Tha PAX:

August 15, 2018

7 minute Abs

9PAX

Q: Goldstar

PAX: Stamp, bear, firedrill, Elroy, Captain Planet, cobra, johnny5, tails

Warm Up

2 Lap Mosey around the Track

Mosey to shelter

SSH – 40

Squats – 30

Merkins – 20

Burpees – 10

Tha Thang

Good Morning Abby

Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round. Originally called prisoner get ups but we like good morning Abby better.

Bruce Lee’s x2

x20 Flutter Kicks (per leg)

x20 Leg Raises

x20 American Hammers (each side)

x20 Dying Cockroach (each side)

x20 Freddy Mercury

x20 LBC’s

Plankorama x2

Hydraulics IC

LBCs IC

Shoulder taps IC

Pickle Pointers IC

LBFCs

Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.

Hurricane Hoedown

Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

2 final laps around track

COT

James 1:12 – perseverance

Counterama

Namerama

Rain was on the radar heading our way, but F3 workout run rain or dry, heat or cold. The low hanging clouds reflected the city lights back so it appeared lighter than on some cloudless mornings. But at 5:30 a.m., it’s still the gloom.

As the digital clock struck the half hour mark, I pick up the day pack loaded with fifteen pounds of sand and headed down the trail.

QIC: Wilson

Pax: Wilson

“You did this alone?”

Yep. It’s kinda like my fields of dreams. If I plan the work out, they will come.

Along the path I took advantage of two pieces of equipment. This workout is intended to be more about mobility. Doing 100 reps of anything is not part of the game plan. What will take place is movement in directions that normally get neglected. So at the parallel bars, I dropped the pack, mounted the bars and swung back a forth between something like an L sit with my legs in front, to my legs straight (only sort of) behind me. It’s a new exercise for me, so I only executed a few swings.

Back on the trail, I approached the pull up bar. Here I just hung from the bar and did shoulder rotations.

Back in the parking lot, we (Me, Myself and I) transitioned to more shoulder work:

3# club bell Round the World

7# sledge hammer Round the World

The PVC Workout:

Twisters

Side Bends

Front to Back

Other:

Bear Crawl

Crab Walk

Inch Worm

Chimp Walk

The challenge in a workout like this is not to squeeze out one more rep than you did last time, but to focus on the posture and form while making the movement deeper than before.

And you still sweat.

You still get better.

Tuesdays and Thursdays at Cloud Park, 5:30 a.m.

Watch this video for your Falcon Hill preblast for tomorrow morning at 5:30am:

See you in the gloom!

Do you get exhausted just reading about some of these workouts? They can be intense, for sure. But to qualify as an F3 workout, it needs to be “challenging”. What is normal for some is VERY challenging for another.

That’s why we’re opening up the Higgins at Thomas Cloud Park in Huber Heights Tuesday and Thursday for 45 minutes workouts without the “beat down” (some think of it as being beat up). We’ll start with a 1 mile ruck (that’s a more masculine way of saying “walk”). We’ll then spend 20 minutes working on mobility exercises, loosening joints and muscles that will increase your flexibility.

What’s going to be the most difficult part of this mild workout? Getting out of bed at 5:00 a.m. for a 5:30 a.m. start time.

But you know what?

You can do it.

And you’ll be glad you did.

Q: Heater

PAX: Goldstar, Swobbles, Burt Macklin FBI, Johnny5, Cobra, Stamp, Floater, Elroy, Pavoratti, Popcorn

Warm Up

SSH ic x20

IMP. WALKERS ic x20

MOROCCO ic x20

STRETCH (Arms, Shoulders, hamstrings, groin, hips, quads)

Burp Back Mountain

A punishing full body exercise begins by locating a nice-sized hill. The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.

Quarter Pounder

Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Take a jog around the track

Circle up and stretch

Ball of man

Count-o-rama

NAME-O- RAMA

Picture by the flag

Mumble chatters “Korn- Where are they now?”

F3 Dayton Back Blast: 13 August 2018

Be Like a Shark

AO: F3 Dayton – Cloud Park (Higgins) 0530

Q: Zebra
PAX: Wilson, Swobbles, Cobra, Goldstar, Brody

Six HIM gathered in the gloom for a Monday morning beat-down.  Here’s what we did…

CoP:

Side Straddle Hops ICx20

Imperial Walkers ICx20

Lunges ICx20

The Thang:

Q employed the KISS (keep it simple stupid) method with a mosey around the park’s bike path, stopping at the workout stations for various exercises. the PAX engaged a few of the stations: walk across balance beam, monkey bars, jumps over posts in ground, pull-ups x 10. The PAX rotated through merkins x20 (hold plank until all finish), burpees x10 (hold deep squat until all finish) and big boi situps x 20 (hold leg raise until all finish) at the other workout stations completing about 4 sets of each, but who’s counting. Q called a break half way through the beat-down and shared a motivational story: Sharks don’t mope around the ocean complaining about it being Monday. They swim around the ocean reminding everyone there a freakin’ Shark! Be like a Shark on Mondays!  The PAX ventured up the hill to the top side of the park for the first time in Higgins’ history, stopping by a shelter with picnic benches for 20 Great American One-Legged Squats, 20 incline merkins and 20 decline merkins before the final mosey down the hill to the shovel flag.

Countarama

Nameorama

CoT: Reminder about new Higgins Ruck/core/mobility workouts Tues and Thur 0530 and lead out in prayer. Be like a Shark!