Higgins 7/9/2018

Pax: Bungee, Goldstar, Zebra, Tails, Johnny5, Brody, Cobra, Ziggy, Wilson(Respect)

Q- Heater

-Disclaimer-Pick up 6

Modify as needed

Warmup

Mosey 2 laps around parking lot or to sign and back

Side straddle hops ic x20

Merkins ic x10

LBCx ic x25

Cotton pickers ic x15

Moroccan night clubs x20

Toe taps 30 seconds x2

Curb hops 30 seconds x2

Black mamba with burpee to next location

Bermuda Triangle

Round 1: 30 Merkins, 30 Squats, 30 LBCs and bear crawl to each station

Round 2: 20 Wide Armed Merkins, 20 Jumping Lunges, 20 big boy sit-ups with Crab walk between stations

Round 3: 10 Diamond Merkins, 10 Jump Squats, 10 Ski jumps with lunges between stations

Stretch

COT/Name/Count

**Plus 10 penalty burpees for OSHA reserving a spot and not coming

Q: Sox
Pax: 18
AO: DELCO1. Disclaimer2. Light run around the lake to the Gazebo3. Dynamic Stretches
– Inch Worms (5)
– Dynamic Pigeon (5 ea)
– Leg Swings (10 ea)
– Fire hydrant circles (10 each leg – 5 clock wise, 5 counter clock)
– Leg Crossovers (5 ea)
– Scorpions (5 ea)
– Frog Walk-In with Twist (5 ea)Mosey to Pull up area at Delco4. 3 Stations – divided into three groups of six, rotated 1 min at each station, total of 9 mins
– Pull Ups
– Speed ladders
– Leg hop bars5. 5 Minute EMOM
– 20 Jumping Jack + 10 push ups, 5 rounds total- Mosey to soccer field6. Fartlet Runs around the soccer fields for 10 mins
– Set up four cones in the grass, jogged on the longer 2 sides, sprinted on the 2 shorter sides7. Med Ball volleyball
– Split the group into two teams of 9
– Used a 10 LBS medicine ball to play Med Ball Volleyball- Concluded workout – Count-a-rama, named 4 FNGs, COT, coffee

07/05/2018
Q: Goldstar
Pax: Tails, Stamp, Heater, Brody, Bungee, Johnny 5, Osha, Alex (FNG)
AO: Indian Riffle Falcon Hill

Stretches

SSH IC x20
Monkey Humpers IC x10
Gorilla Humpers IC x10
Crab Jacks IC x10
Crab Humpers IC x15
Plank Jacks IC x10
Suicide planks IC x5

Mosey to playground

4×4 (arms raised, burpee to plank, merkins x4, mountain climbers x4) 8 sets

The GOLDSTAR beatdown (spelling out Goldstar with exercises.

Goofballs – standing mountain climbers x20 each side
Outlaw – in flutter kick position, make an O with feet. x20 left x20 right
Low country crab – crab position right arm to left foot, left arm to right foot x20 each side
Daniel son – crane position x20 each side
Super 21 – 1 merkin, 1 sit up, 2 Merkin, 2 sit up and so on. goal was to go to 21. Stopped for time-sake.
Three Amigos – 3 guys back to Back in squat position. Hold until one group falls.
Alphabet – on your back, spell out alphabet with feet
Reverse Indian run back to flag

Stretches

Splash of Merlot
COT/Prayer
Count off
Photoshoot

JULY 4, 2018 – F3 Dayton’s Celebration of Fitness and Freedom

Q: BoneDaddy

PAX: Johnny-5, Stamp, Faucet, Who Dey, Tails, Brody, Heater, Wilson, Swobbles, Floater, GoldStar, Cub Scout, Captain Planet, The Dude, FNG x 6

As the PAX gathered in the gloom the sounds and celebrations of freedom could be heard loud and clear. Once fully gathered, BoneDaddy circled the PAX for the Disclaimer and a brief reading from the Declaration of Independence as a remembrance of what we celebrate here on this day. Thanks were given to the SkyQ for his divine providence, for his continued protection, and for the courage of men who are willing to pledge to their brothers their lives, their fortunes, and their sacred honor. After thanks were given the PAX got to work!

The Thang:

7-4 Tabata
(7 exercises for 4 minutes with 20-second work/10-second rest and one-minute rest between exercises)

1) American Hammers
2) Superman Holds
3) ‘mericans
4) Mountain Climbers
5) Burpees
6) Bench Dips
7) Horse Stance Punches

The Burden of Freedom March

The book, Soldier’s Load and the Mobility of a Nation by S.L.A. Marshall, contains a study that indicates the average weight of a Marine male was 169 pounds. The study also indicated that a soldier could optimally carry 33 percent of his body weight or 56 pounds. A total weight of 225 pounds. The Burden of Freedom is the loss of life paid by those serving and protecting our country and freedom.

The PAX as one team carried 240 pounds of sandbags chained together for an undisclosed distance to an undisclosed location to simulate the weight of fallen soldiers.

The final destination for this march was BoneDaddy’s house where breakfast was ready and waiting for the PAX. The Pax enjoyed some good 2nd F time together.

Introductions by the FNGs
Count-a-Rama
Name-a-Rama
Photo OP

7-3-18 – Falcon Hill

Q: Floater

PAX: Sox, Captain Planet, Brushfire, Elroy, GoldStar, Heater, Stamp, BoneDaddy, Who Dey, Swobbles, Rollie Fingers, Nader (Respect, Kotter), Cub Scout, Bungee, Johnny 5, Tails

Warm up
Walking Lunge and twist 15 yds
Walking Knee to chest 15 yds back
Hamstring stretch (middle left right 30 sec)
Quad stretch (right/left)
Hip stretch with a twist (right/left)
T push up (12 total 6 each side)
Neck rolls (both ways)

Mosey to FTH

Workout 1
Hill Sprint
20 Squats
Hill Sprint
15 Merkins
Hill Sprint
10 Burpees
Plank until 6 finishes/pick up the 6
4 Rounds 90 sec recovery b/t rounds

Mosey back to track
Split into three teams

Workout 2
Station 1
Sprint 50 yds
Jog 50 yds
Walk 50 yds
Sprint 50 yds
Jog 50 yds
Wall sit until 6 finishes or pick up the 6

Station 2 (rotate @ 8 burpees)
People’ Chair (w. Coupon) wall sit
Squats
Mountain Climbers
Merkins
8 Burpees

Station 3 (rotate @ 25 LBCs)
Plank
Rotating plank
Freddy Mercury’s
American Hammers
20 LBCs

Cool Down
Runners stretch
Hip stretch (switch sides)
Not-so-lazy boys

COT
You will never be a leader worth following if you don’t lead yourself well. -Andy Stanley

We’re rarely open to the influence of people we don’t respect. We generally don’t respect people who don’t lead themselves well.

I will not lie to myself even when the truth makes me feel bad about myself. Effective self leadership requires brutal self honesty. You can’t lead yourself as long as you’re lying to yourself.

I will prioritize what I value most over what I want now. What you value most and what you want now are typically different things. Most people spend their whole life chasing what they want now and miss what they fail to discover what they value most. You can’t lead yourself there unless you know what you value most. For Jesus followers, glorifying my Father in Heaven by demonstrating it by loving other people. Platinum Rule – love on another as God through Christ has loved you.

““A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
John 13:34-35

Lead ourselves toward valuing people. The value of a life is determined by how much of it is given away.

I will not attempt to lead myself by myself. Our friends determine the direction and quality of our life.

Name o’ Rama
Picture

7/2/18- A.O. Higgins.

Q – Tails

Pax – 9 with 3 FNG, Tails, Goldstar, Wilson, Heater, Swobbles, welcome Ziggy Stardust!

Warm up

SSH IN CADENCE
SHOULDER ROTATION IN CADENCE
COTTON PICKERS IN CADENCE
SQUATS IN CADENCE
MERCINS IN CADENCE
IMPERIAL WALKERS IN CADENCE
MOUNTAIN CLIMBERS IN CADENCE

Block party

BICEPS CURLS 15
TRICEP PUMPS 15
OVER HEAD PRESSES 15
ROW PULLS 15
SQUAT SWINGS 15

Block race

BEAR CRAWL TO 1ST, BLOCK IN TOW, SPRINT TO HOME, WALK TO BLOCK – WRR.

Cool down

HOLD PLANKS 60 SECONDS
STRETCH
HOLD PLANKS 60 SECONDS
STRETCH
HOLD PLANKS 90 SECONDS

Count-a-rama
Name-a-rama
COT – Words and Prayer.
Photo opp.

Hard work for this 9 PAX at AO Higgins, this morning! Welcome 3 FNGs and are newest PAX Ziggy Stardust!

#f3 #f3nation #f3ohio #f3dayton #fitness #hurts #beingfatsucks #moveittoloseit #bearcrawls #bearcrawlssuck

6-30-18 – Saturday Q

Q:Stamp
PAX: Mercury, Shrute, Sox, Captain Planet, Cub Scout, BoneDaddy, Who Dey, Wilson, Swobbles, Brody, Faucet, The Dude, Heater, Popcorn, Tails, FNG x 4

Opening admin stuff: 20
Slowsy to field – Stamp Yoga: Stoga
Downward dog, cobra, broken table x2, cat arch, cat lift, hangs, gimmes x2
Broken plane x2

Bruce Lee-ray races:
Partner sandbag carries while the rest of the HIMs hold planks; upon completion a round of Bruce Lee’s.

Christmas in June:
Dredd Sled pulls while the PAX do Merkins

1 Hour – end.

Shared some of my back story (little bit at a time and a little more per Q) and talked about the importance of the legacy we leave behind; for our sons, daughters, families, friends and communities. We’re not our past. Our past doesn’t make us who we are. We decide who we are now and how we impact the world around us every day. Had the absolute pleasure of leading 20 men aged 65 to 11 through the gloom into, hopefully, positive exhaustion.

Since joining F3 I wake up every morning and say to myself: “Don’t excuse yourself from life today” (Bonus points for naming the band and song). I challenge you to do that in one form or another. Ask yourself, “How am I going to positively impact the world around me?”

End COT/ Admin/ PR stuff

Thanks for letting me Q.
-Stamp

6-28-18 – Falcon Hill

Q – Tails

Co-Q – Goldstar

13 PAX – Tails, Goldstar, Stamp, Wilson, Rolly Fingers, Hester, Brody, Floter, Swobbles, Povarati, Zebra, Captain Planet, FNG.

Workout

– 10 min stretches

– Mosey to FTH

– Hill sprints X 3

– Mosey to Flag

– Dredd Sled pulls in rotation (rest of PAX preform verity of exercises) SSH, Merkins, Fluter kicks, Leg lifts, Planks, Squats, high knees, M-Hammers, LBC, Burpees, Monky humpers.

– Cool down stretches

– COT (Focus on self examination)

– Countarama

– Namerama

– Photo-op

– Some brief discussion on adding a week day workout and new AO.

– Lots of online interest from fellow F3 PAX on Dredd Sled. Will share plans to build online.

06/26/2018
Q: Stamp
AO: IR; FTH

PAX: Zebra, Tails, Goldstar, Pavarotti, Orville, Heater, Captain America, Floater, Rollie Fingers, FNG (Pico), FNG (Swobbles).

Started on time.

Various stretches KISS. mumble chatter.

Begin.

Mosey to FTH
Hill sprints and LBC’s
Up down up 20 lbc’s down a round of
Bruce Lee’s
Repeat times 3

Slowsy to the track
Stations.
6 teams of 2
Battlerope and Merkins
kB swings. And air squats
Jump ropes
SISU hammer and plank
Bench dips
Partner sandbag carry
Repeat for one whole rotation to back where we started.

End with yoga
Downward dog to cobras
Broken tables
And what I call open ups

Shared who I am and where I’ve been. Things I’ve seen and experienced. 12 men got better together today. 12 men didn’t excuse themselves from life today. 12 men had some good livin’. 12 men got a little closer today.

Named some FNGs. Name o Rama. Various admin/pr duties.

End.
–
–
#f3ohio #f3dayton #f3 #f3nation

AO: Higgins aka Tom Cloud Park
Q: Goldstar
Pax: FNG (x3), Wilson, Brody, Zebra, Heater, Tails

Murph Lee: Part Murph, Part Bruce Lee
100% all man!

Stretches

Lunges – point A to point B
High knees (in cadence)
Sidestraddle hop (in cadence)
Twists (in cadence)

Mosey to pull up bars

Group one: Bruce Lee’s
x20 Flutter Kicks (per leg)
x20 Leg Raises
x20 American Hammers (each side)
x20 Dying Cockroach
x20 Freddy Mercury
x20 LBC’s
(x3)

Al Gores if finish early

Group two: Mini Murph
x10 (or AYG) Pull Ups
x30 Merkins
x40 Air Squats
(x3)

Al Gores if finish early

Mosey Back to lot

COT
Splash of Merlot!
Prayer
Name o Rama & Photo shoot
Bonus penalty for Tails being late:
Burpees x10