8-11-18

A.O. – Oakgrove

Q – Tails

PAX – Tails

PAX TOTAL – 1

WARM UP STAGE

• SHOULDER ROTATION F/B – IC

• ARM CROSS ASS KICK – IC

• STANDING TWIST – IC

• SQUATS – IC

Shoulder block – trot to field

• RUN TO GOAL-BACK TO BLOCK – BLOCK BICEP CURLS – 10 (REPEAT)

• RUN TO GOAL-BACK TO BLOCK – BLOCK PRESSES – 10 (REPEAT)

• RUN TO GOAL-BACK TO BLOCK – BLOCK TRICEP CURLS – 10 (REPEAT)

• RUN TO GOAL-BACK TO BLOCK – BLOCK SWINGS – 10 (REPEAT)

• RUN TO GOAL-BACK TO BLOCK – BLOCK PULLS – 10 (REPEAT)

REPEAT ROUTINE

Shoulder block – trot around track

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

Delco Park

8/11/18, 7 AM – 8 AM

Q: The Dude

PAX: Heater, Floater, Cub Scout, Wilson, Cobra, Pavoratti, Swobbles, Faucet, Johnny5, Zebra

Q went over the disclaimer with PAX including go at your own pace, use modifications as needed, and pick up the six. PAX moseyed to location where stretching of arms and legs was completed.

The “FITNESS” course.

Each letter of the word fitness was placed on a placard and spaced out about .17 miles. In addition, each exercise started with the respective letter. The PAX would complete the exercise at each placard and jog to the next placard until all exercises and placards have been passed.

F: Flutter Kicks, X20,

I:  Imperial Walkers,X20

T:  The Little Baby Crunches, xX20

N: No So Lazy Boys, 30 seconds total

E:  Elevens, 1 merken, 10 air squats; 2 merkens, 9 air sqauts; 3 merkens, 8 air squats;

4 merkens, 7 air squats; 5 mrrkens, 6 air squats.

S: Side Straddle Hops, X20

S:  Super 21:  1 merken, 1 sit up; 2 merkens, 2 sit ups; 3 merkens, 3 sit ups; 4 merkens, 4 sit-ups; 5 merkens, 5 sit-ups; 6 merkens, 6 sit-ups. The normal routine would be to go all the way up to 21 markens and 21 sit ups,  but the Q wanted to focus more on the cardio aspect of the workout.

All Pax that finished before the others were planking.

Trivia questions was asked. Q tried to use motivational quotes and asked the PAX to guess who the author was:

The first quote was: The only bad workout is one that did not happen. Author unknown.

2nd quote: It always seems impossible until it is done, Nelson Mandella.

3rd quote: You miss 100% of the shots if you don’t take one, Wayne Gretzky.

The PAX then moseyed back to the F, began exercising and going back to the T. Once done, a recovery period was completed. 1/2 the PAX backtracked to the I, F and moseyed to where the final letter, S was. The other half of the PAX went and completed the N, E, and the first S with all letters being collected along the way. The first PAX picked up the six and completed the final S exercises as the other PAX returned.  All in the PAX completed a stretching of the arms, legs, and “hip strecthes.”

PAX moseyed to the flag where the cot, Count o rama and Name o Rama were completed.

AO: Epiphany

Q: Pepper

Pax: Goldstar, Burt Macklin FBI, Elroy, Floater

Warm-up

SSH IC x15

Run in place OYO 30-45 secs

That thang:

Week one Iron Pax Challenge

4 Rounds, for time

50 Air Squats

40 Big Boi Sit Ups

30 Merkins

20 Jump Lunges

10 Burpees

400m Run

*Repeato

*Repeato

*Repeato

(Track the time to Complete)

Submit time at https://f3greenwood.com via Scoring Form (one entry per pax per week)

Elroy – 30:52

Floater – 31:45

Burt Macklin – 32:14

Goldstar – 34:25

Pepper – 38:09

COT/Prayer

Namerama

Photo

8-9-18

A.O. – FTH FALCON HILL

Q – Tails

PAX – Goldstar, Elroy, Stamp, Heater, Brody, Cub Scout, Pavortti, Cobra, Burt Macklin FBI, Swobbles, Zebra, Bubble Boy, Sox

PAX TOTAL – 14

WARM UP STAGE

– SHOULDER ROTATION F/B – IC

– ARM CROSS ASS KICK – IC

– POSTERIOR SWING – IC

– PULL FLAPS – IC

– IMPERIAL WALKERS – IC

– STANDING TWIST – IC

– FLUTTER KICKS – IC

– LBC – IC

– DYING C-ROACH – IC

– PICKLE POINTERS – IC

– SQUATS – IC

– MERCINS – IC

– WINDMILLS – IC

– MOUNTAIN CLIMBERS – IC

Shoulder block – trot to field

BLOCK PARTY

– BICEPS CURLS – IC 10

– TRICEP PUMPS – IC 10

– OVER HEAD PRESSES – IC 10

– ROW PULLS OYO – IC 10

– SQUAT SWINGS – IC 10

Shoulder block – trot to Diamond

HARAMBE

– BEAR CRAWL TO POINT- DRAG BLOCK ALONG THE WAY

– BEAR CRAWL RACE – PAX FORMS TUNNEL IN FULL PLANK POSITION, PAX WILL CRAWL THROUGH RACE TEAM TO END. LOSING TEAM DIES 10 BPBs.

Shoulder block – trot

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

AO: FTH Falcon Hill

Q: Stamp

Pax: Cobra, Floater, Goldstar, Johnny 5, Tails, Popcorn

5:30 start time, opening disclaimers

Various Stretches

KISS Cardio

¼ mile run, 40 air squats IN VARIED CADENCE

¼ mile run, 30 ‘merkins

For those faster than others, holding plank/air squat until last PAX (me) returns to start point.

ALTERNATING for a total of 2 Miles ran, 160 air squats, 120 ‘merkins.

6:30 end time.

COT, End Admin duties.

8-6-18

A.O. – HIGGINS

Q – Tails

PAX – Wilson, Goldstar, Cobra, Johnny-5, Elroy, Heater, Zebra.

PAX TOTAL – 8

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• POSTERIOR SWING

• PULL FLAPS

• IMPERIAL WALKERS

• STANDING TWIST

• LEG STRETCHES

Shoulder block – trot to field

BLOCK PARTY

• BICEPS CURLS  – IC 10

• TRICEP PUMPS  – IC 10

• OVER HEAD PRESSES  – IC 10

• ROW PULLS OYO  – IC 10

• SQUAT SWINGS  – IC 10

Shoulder block – trot to Diamond

HARAMBE 

• BEAR CRAWL TO 1ST – DRAG BLOCK ALONG THE WAY (SPRINT 2nd, 3rd, home, walk to block)

• BEAR CRAWL TO 1ST – DRAG BLOCK ALONG WAY (5 BPB, CARRY TO 2nd, BC to 3rd, 5 BPB, CARRY TO HOME)

Shoulder block – trot

FINISH UP

Countarama

NAMEORAMA

COT

PHOTO

AO: OakGrove Park 7-4-18

Q: Pepper

PAX: Bone Daddy, Tails, Bear, Fire Drill, Burt Macklin: FBI

Mosey to shelter house:

Imperial Walkers x15

Merkins x15

Side Straddle Hops x15

WW1 x15

Flutter Kicks x15

Mosey to Playgroud:

3 Sisters:  2 stations with water filled exercise ball carries between the two.

Station 1: Double Burpees x10, Calf Raises x10

Station 2: Dips x15, Pulls Up/Dead Hangs

Marys:

Planks x12

Leg Holds x12

Plank x12

LBCs x12

Plank x12

Flutter Kicks x12

Plank x10

COT, Name o’ Rama, Pic

Q: Popcorn

PAX: Cub Scout, Johnny5, Floater, Captain Planet, Sox, Sugar, Wilson, Stamp, Heater, Cobra, Bungee, Zebra, Faucet

Dora, Dora, Dora!

Warm-up

Pigeon Stretch

Lunges (In Cadence) x 10

Merkins (In Cadence) x 15

Chest Stretch

Mosey to other side of lake, bottom of hill.

Much to the tune of The Brady Bunch Goldilocks and the 3 Bears, Dora broke into the bears home and wanted to try out 3 exercises. The first Exercise she found was much too small and looked like:

(Between 2 partners)

75 Merkins, 125 Freddy Mercuries, and 225 Air Squats. While one partner begins these, the other has to do hill sprints, switching off once they’re back.

Dora completed this and mosey’d to the soccer fields, finding one that was much too large:

(Between 2 Partners)

150 Merkins, 250 Freddy Mercuries, and 350 Lunges. Switching between partners was while one partner exercises, the other Planks to the count of 10 Merkins and switch, Leg Raise to the count of 20 Freddy’s, and Squat Hold to the count of 25 lunges.

While this exercise was happening, the 3 bears came home and scared Dora so she had to run away.

Pax lined up at soccer goal #1 and had to Sprint to goal #2 for 5 minutes, moseying back between sets. Pax Captain Planet showed up late so everyone had 15 Burpees to do in their honor.

August 3, 2018 – 05:30

AO: Epiphany

Q: BoneDaddy

PAX: GoldStar, Pepper

As the clock ticked down to starting, only three PAX had arrived to take on the IronPax Challenge. After a brief explanation of the IronPAX Challenge and the exercises in the pre-season workout, the PAX proceeded to warm up.

Warm Up:

100-yard jog x2

50-yard butt kicks

50 yard high knees

Abe Vigoda on your own

IronPax Challenge Pre-Season:

25 hand-release merkins

100-yard bear crawl

25 hand-release merkins

100-yard bear crawl

For Time: GoldStar (07:05), BoneDaddy (12:27), Pepper (13:37)

Make sure you record your time

Death by Air Squat:

Every minute on the minute perform air squats. PAX started minute with 2 air squats increase by 2 every minute continue until unable to complete rounds needed total within the minute. (Minute 1 = 2 air squats, minute 2 = 4 air squats, minute 3 = 6 air squats etc.)

Total Reps = GoldStar 240 air squats (15:00), BoneDaddy 180 air squats (13:00 – 2 air squats), Pepper 156 (12:00)

With F3 Workouts, it is often difficult to determine whether one is progressing in their fitness. The F3 Q Source states “To [an Amateur], what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man, it is all about the appearance of the process not the substance of the progress.” In order to prevent amateur status and provide some proof of the PAX’s progress, F3 Dayton’s Friday morning workout should always provide at least a portion of the workout that can be scored, whether that be the number of reps or time to complete.

COT

Picture

Pepper with the WOW (Words of Wisdom)

8/2/2018

AO: Falcon Hill
Q: Floater
PAX: Stamp, Goldstar, Tails, Heater, Popcorn, Pavarotti, Bear, Firedrill, Who Dey, Captain Planet, Cub Scout, Swobbles, Bungee, Elroy, Cobra, Zebra, Burt Macklin FBI

Warm up

Walking knee to chest 15 yds
Inchworm back
Walking lunge 15 yds
Butt kicks
Windmills (20 in cadence)
T push up (12 total 6 each side in cadence)

Slow to Grow
20 Group Burpees (in cadence)
20 Slow Mo Merkins (in cadence pause at bottom)
20 Slow Mo Squat (in cadence pause at bottom)
20 Slow Mo Pickle Pointers (in cadence pause at top)
20 Slow Mo American Hammers (in cadence pause each side)
20 Marge to Homer’s (on Qs call)

Mosey to FTH

Hill Sprint
OH Clap for 6
10 Burpees in cadence

Hill Sprint x2
OH Clap for 6
15 Slow Mo Merkins (pause at bottom in cadence)

Hill Sprint x3
OH Clap for 6
20 Slow Mo Squats (pause at bottom in cadence)

Hill Sprint x3
OH Clap for 6
20 Slow Mo Pickle Pointers (pause at top in cadence)

Hill Sprint x2
OH Clap for 6
20 Slow Mo American Hammers (pause each side)

Hill Sprint
OH Clap for 6
25 Marge to Homers (in cadence)

Bonus for late comers
Hill Sprint
10 Group Burpees (in cadence)

CoT – Grace and Truth
Count o rama
Name o rama
Picture