June 23, 2018 – De HavilLand (Delco Park)

Q: Heater

PAX: Wilson (Respect), Tails, Stamp, Popcorn, Zebra, Pepper, The Dude, Captain Planet, Sox, Mercury, Schrute, Floater, Orville, BoneDaddy, FNG x 2

17 PAX gathered in the gloom to get better!Heater did not disappoint as he took us on an adventure to explore De HavilLand with Dora and backpack!

Back Blast:

-Disclaimer
-Someone needs to wear weight pack at all times
-Pick up the 6

Warm up

Mosey to dock
Side straddle hops ic x20
Merkins ic x10
LBCx ic x25
Cotton pickers ic x14
Moroccan night clubs x19

The Thang

Mosey to corner of walking path

Team run/race-(group devided into 2 teams. Each team runs opposite way around the pond, first while team to finish wins— Let’s just say Heater’s team go smoked) (the plan was to do this 2-3 times… until I remembered how big the pond was )

Mosey back towards flag

Dora Dora Dora the Explorer
100 merkins
200 curls
300 lbc

Partner carry – sideline to goal post- switch when you get to the post. Complete 2 times

Tug o war (4 teams due to the huge group)

Wind sprints to the goal goal post and back x3

Stretch it out real nice

Count-o-rama

Name- o-rama (Named Captian Planet for his Second post; due to him wanting to pick up a piece of trash so bad that he jumped from a moving car)

#F3Nation #F3Ohio #F3Dayton #GetBetter #BuildingBetterMen #IronSharpensIron #TeamworkMakesTheDreamWork #DaytonInspires #DaytonPerspires #YouVsYou #Fitness #Fellowship #Faith

June 21, 2018 – Indian Riffle Park

Q- Pavarotti

11 Pax: Popcorn, Tails, Stamp,Floater, Goldstar, Brody, Zebra, Rollie Fingers, Heater, FNG (Greg), and FNG (Joshua)

We had a new Q in the driver’s seat this morning! Pavarotti led the pax at 5:30AM at Kettering Middle School. (Official name to be decided)

Stretches (5 minutes)
Mosey to FTH

Split into 6 teams of 2. 6 stations total. Stations 2-6 will complete their exercise until Station 1 is finished then rotate. Station 1: FTL sprints, start at bottom of hill, sprint to the top, jog down, sprint to the top. Rotate!
Station 2: FTL sit ups or LBC’s. Once finished at Station 1 remain at the top of the hill and do sit ups or LBC’s on edge of the hill. Rotate!
Station 3: Murkens. Rotate!
Station 4: Planks. Rotate!
Station 5: Jumping Jacks. Rotate!
Station 6: Air Squats. Rotate!
*Complete each station 3 times.
2 minute break 😅
Team FTH Sprint
Team FTH Bearcrawl
1 minute break 😅

Mosey to Field

Split into 2 teams of 6. Cones are on the field.
Team 1
-Block Walk (hold concrete cinder block overhead with arms straight up) to first cone, army crawl to second cone, bear crawl to third cone. REVERSE Bear crawl back to first cone, army crawl to the second cone, block walk to third cone.
Team 2
-Sprint to first cone, high knees to second cone, butt kickers to third cone. REVERSE Sprint to first cone, high knees to second cone, butt kickers to third cone.
*Complete this two times while Team 1 is completing their exercise.

Rotate! Each team completed each station 3 times.

Stretches (5minutes)

Prayer

Name-o-Rama

Photo by the flag!

11 PAX on a Tuesday!
06/19/2018 –
Q: Goldstar
PAX: Popcorn, Tails, Heater, Pavarotti, The Dude, Zebra, Brody, Stamp, Rollie Fingers, Floater
Play Kettering – Indian Riffle – FTH

THE ABTASTIC ABSERCISE – The Journey Home

Stretches (5 minutes)
Warm up
Mosey to FTH
Sidestraddle hop (in cadence)
Airsquat (in cadence)
Cotton pickers (in cadence)
Merkins (in cadence)
Twists

Tabata abs (6 minutes)
Grasshoppers – Suicide planks
Plank jacks – rock n roll planks
Mountain climbers – regular planks

4x up and down FTH
Al Gore until all PAX finished (tree hug squat)

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
Al Gore until all PAX finished (tree hug squat)
Repeat run & Bruce Lee’s x3

Mosey back to flag
Stretches 5 mins

#F3Nation #F3Ohio #F3Dayton #GetBetter #BuildingBetterMen #DaytonInspires #DaytonPerspires #YouVsYou #Fitness #Fellowship #Faith

June 18, 2018 – Higgins

Q: Wilson

PAX: Goldstar, Tails

My expectations were pretty low this morning. We had recently started asking who was planning on attending the next morning workout. Alas, no one committed to coming Monday. I’m probably going to fly solo.

But, wait! What’s this? Another vehicle in the parking lot as I’m pulling in? It’s Gold Star, fresh from vacation. As we were catching up, with but two minutes to spare, another set of headlight turn into the park. Who else, but the ever present Tails (who missed the last two workouts, so almost ‘ever’ present).

Gold Star had not been with us my last Q on Saturday a week ago, so I thought it was a good opportunity to introduce him to Murph. Cloud Park (a.k.a., Higgins) in Huber Height has a pull up bar on the far end of the park which is about a third of a mile away. We moseyed about half way and made a brief warm-up of an even dozen SSH in cadence. Moseyed to the bar for the Thang: Murph, Interrupted.

A true Murph, named after Navy Seal Michael Murphy, is a one mile run, followed by 100 pull ups, 200 pushups, 300 squats, and finishing with another one mile run. We aren’t Navy Seals, so we counted the run to the bar as the first run. The exercises are then broken in to 10 sets of 10 pull ups, 20 push ups, and 30 squats, with modifications as needed (and I needed modifications). But we were on a tight schedule. Nobody goes to work without a shower and a shave (except Gold Star, I mean the shaving part. I’m sure he showers occasionally).

We did not make it through all ten sets, but Gold Star got the Gold Star having completed nine sets.

The workout is intense. So we sloy-sed back to the parking lot, concluding with our name-o-rama, Ball of Man (it’s a small ball with only three guy), and COT (Circle of Trust).

Expectations exceeded. Great start to the week.

Bonus Workout: West Carrollton Football 1st Annual Pirate Games

Stamp and BoneDaddy had scheduled themselves a good ol’ fashioned weight lifting throwdown to take place after this mornings F3 workout. (Probably wasn’t the wisest idea but #CSAUP ideas are the best ideas 😉 )

The Thang:

FOR TIME:

20 push ups
run 20 yards
20 thrusters @ 65#
run 20 yards
20 squat cleans @ 95#
run 20 yards
20 back squats @ 95#
run 20 yards
20 deadlifts @ 135#
run 20 yards
20 Burpees
(don’t die, don’t splash merlot)

Stamp being the beast that he is posted a blazing fast time of 9:35.6 and took 1st in the division. 🏆🏅
BoneDaddy posted a respectable time of 13:12.9 and placed 4th in the division

Join us next year at the West Carrollton Football Pirate Games!

June 16, 2018 Delco Park

Akuna Tabata – Means no worries….for the rest of your days…

Q:Popcorn

PAX: Wilson (Respect), Stamp, Heater, The Dude, Faucet, Sox, Pavarotti, Brody, Pepper (Kotter), BoneDaddy, FNG 

Warm-Up

45 seconds each, the / is the second time around

High Knees in parking lot / SSH

Run

Imperial Walkers / Slaloms mountain climbers

Run

Bird Dogs (10 each side) / Bird Dogs (20 each side)

Run

Merkins / Diamonds

13 minutes

Mosey

2 Teams

Akuna Tabata – Means no worries….for the rest of your days…

20 on, 10 off – 8 rounds

Team 1

• Air Squats (weight optional)

• Spiderman’s

• Toe-Touch Crunch

Team 2

• Burpees

• Dips

• Side Slide

1 minute break in between different workouts

The Battle at Mt. Merlot

Location: Indian Riffle

Thursday, June 14, 2018

Q: Stamp

PAX: Heater, Popcorn, Rollie Fingers, Floater, Pavoratti, Zebra, and Goldstar

Workout: Iwo Jima’s

Showed up a few minutes late (bad look for the Q, I know), to a group of 8 total… was expecting maybe 5 but was pleasantly surprised to see so many PAX show up.  Warmed my sadistic heart. 

Brought out the jump ropes, sandbag kettlebell, and the big sandbag.

Started off with 10 minutes of various stretching…

Then moseyed to FTH with gear and flag in Popcorn’s hands where he placed it on the top of FTH where we began the work…

Grouped in 4 teams of 2 men each… one team running with the sandbag up FTH followed by 10 merkins at the top, run back down… two teams jump rope and do air squats and the last team does kb swings and LBC’s until the hill team gets back to the bottom… then rotated to the next station with alternating exercises.  Modifications as needed.

Rinse and Repeat for 40ish minutes, took a short break in the middle to talk about my past and where I’ve been, etc.

Finished at the top of FTH with the flag, COT, admin pictures.  It was a great morning.  Crisp temp, beautiful warm sunrise… not one man excused themselves from living life this morning at Indian Riffle and I am grateful to share in the suffering with them.

Backblast for Tuesday June 12th

Met at AO FTH at 05:30

7 PAX – TAILS – POPCORN – HEATER – ZEBRA – STAMP – PAVOROTTI – FNG

Cool and misty morning. Good workout weather.

– MOSEY TO COP

-SSH

-WINDMILLS 

-SQUATS 

-FLUTTER KICKS

-SHOULDER ROTATION 

-MOUNTAIN CLIMBERS 

-PLANK POSITION FOR HURT POTATO

-MOSEY

-LEG PUSH 5 ROTAITIONS

-MOSEY BALL DIAMOND

-HIGH KNEE/ASS KICKER SPRINTS

-CIRCUT OF INCLINE MERCI’NS 10 DIPS 10 RUN TO POSITION FOR APE-DASH (DASH ACROSS AN AREA WITH KNEES BENT, KNUCKLES DRAGGING THE GROUND) 6 ROTATIONS

-MOSEY TO FTH

-LBC

-DYING COCKROACHES

-GAS PUMPS

-MOSEY TO FLAG

-SHORT SPRINTS 3

-COOL DOWN STRETCHES.

-NAMEORAMA (FNG HEAD LOCKED BY POPCORN WAS GIVEN THE F3 NAME ROLLIE FINGERS.

Monday June 11th at Higgins.

Met at 05:30 at AO Higgins.

Three PAX – Wilson – Heater – Tails

PAX was generally bushed from weekend activities so we started slow with a light Mosey into the COP:

– SSH

– WINDMILLS 

– COTON PICKERS

– MOUNTAIN CLIMBERS

-PLANK POSITION FOR HURT POTATO (PASSING AROUND A WEIGHTED OBJECT WHILE HOLDING PLANK POSITION) UNTILL FAILURE.

-LEG PUSH (PAX ON BACK WITH LEGS ELIVATID WHILST ROTATING TURN OF PUSHING EACHOTHERS LEGS DOWN) 10 ROTATIONS.

-MONKEY BAR HANG UNTILL FAILURE – PLANK UNTILL ALL HAD FAILED.

-MOSEY

-TOUR OF WHERE TAILS GOT ARRESTED MANY YEARS AGO.

-SPRINT, SPRINT, BEAR CRAWL FROM STUMP TO STUMP.

-MOSEY TO FLAG

NAMEORAMA.

Q: Wilson

PAX: Sox, Heater, The Dude, Stamp, Popcorn, Who Dey, Faucet, Tails and a Bone Daddy cameo

“You’re not mad,” said the voice in my head.

“Of course not,” said a second voice. “But you may be crazy.”

Why this internal debate? Because of someone named Murph.

To many, Murphy’s Law is a certainty. To fitness aficionados , “Murph” brings visions of craziness. The fitness routine named after a Navy Seal slain in Afghanistan consists of a 1 mile run, 100 pull ups, 200 merkins (pushups), 300 squats, topped off with another 1 mile run.

“But you’re not Navy Seals! That’s crazy!!”

F3 mantra: modify according to fitness level.

Ten PAX reporting to DeHavilland this Saturday morning. Sox, Heater, The Dude, Stamp, Popcorn, Who Dey, Faucet, Tails, and the Ancient One commonly known as Wilson at Q. (Bone Daddy made a cameo due to other fitness comittments.) No FNG (Friendly New Guy) this week.

Let’s mosey.

Our normal venue was occupied by a lone fisherman seeking tranquility in the early morning, so we deviated to a grassy area for warm ups. (We wouldn’t want the locals to think we’re crazy…)

20 Side-straddle hops – IC
10 X jumps left – IC
15 LBC oyo
10 X jumps right – IC
Swivel hips right/left
20 Wind mills – IC
20 Pickin’ Taters – IC

Mosey up the hill for the main Thang.

Redefining Murph to meet fitness levels and time constraints, we had two variations:

Murph, Interrupted:
We eliminated the mile run and replaced it with running to the pull up bar. We further interrupted Murph by breaking down the exercise into 10 sets: 10 pull ups; 20 pushups; 30 squats.

Should that need further modification, we offered,
Mini-Murph:
The same routine, but breaking down the exercises by 50%, but doing 20 sets to hit the targets: 5 pull ups; 10 pushups; 15 squats.

Modified pull ups included chin ups, jumping pull ups, or hanging for a 10 count, preferably with lats contracted.

Modified pushups included from the knees, or planking for a 20 count.

Back the flag, we ended our time with stretches: Sloooow hindu merkins and hold; Step throughs with a half-bridge hold; and a variety of other stretches.

“This is crazy!!” screams the voice. “You are 65 years old! You’re too old for this! Who would follow an old goat like you?”

Come next Saturday to Delco Park, 7:00 a.m., and I’ll introduce you to my nine crazy friends.

And to the voice in my head.

YHC
Wilson Tog (The Old Goat)