Q: Heater

PAX- Goldstar, Popcorn, Stamp, Zebra, & Pavarotti

Warm up on this brisk, 57 degree morning:

Mosey to FTH
Side straddle hop- 20ic
Moravian night clubs-18ic
Overhead claps- 20count
Cotton pickers- 10ic

Bottom of the hill
Hop up hill (feet together)
Bottom of the hill
Feel the burn(backwards, high knee run uphill)
Bottom of the hill
Left side shuffle up
Bottom of hill
Right side shuffle
Bottom of hill

MOSEY TO THE FLAG!!!!🇺🇸

We played a little game of cards against humanity(only because most of humanity isn’t out doing this stuff this early!)

reps match the number on the card; jack-11,queen-12,king-14, ace-15
Jokers- sprint to f3 pole and back

-hearts=merkins
-diamonds=air squats
-clubs- crunches
-spades- burpees (without the push up)

Jog around the track to cool down

Stretch-pretzel, hamstring,quad, arm/shoulder)

Count=6(after struggling to get to that high of a number)

Namorama

June 2, 2018

F3 Baseball

AO: F3 Dayton – Delco Park (DeHaviland) 7am

Q: Zebra

PAX: Wilson, The Dude, Faucet, Pavarotti, Tails, Heater, Stamp, Popcorn, BoneDaddy, Who Dey, Socks, Floater (FNG), Mercury(FNG), Schrute (FNG), Brody (FNG)

After laying out the bases (weights) for F3 baseball, I saw several PAX had already arrived including Tails with the shovel flag.  More and more PAX continued to roll in and we had 16 (4 FNGs) by 7am!  Nice turnout for my VQ.  I reminded the PAX of F3’s Mission and Disclaimer.  Here’s what we did…

Mosey to Dock House for CoP:

Side Straddle Hops x30

Moroccan Night Clubs x20

Imperial Walkers x20

Squats x10

LBCs x10

Merkins x10

Zebra Butt-Kicks x10 each leg

The Thang:

Indian er…Geese Run up the hill to the soccer field.  Couple PAX got winded here, but were able to recover while I explained F3 Baseball.  

The stars aligned enabling us to have 4 teams of 4. 1s started at 1B with 100 team merkins, 2s started at 2B with 100 team squats, 3s started at 3B with 100 team LBCs, 4s started at the Dish with 60 team burpees. Modes of transportation between bases: bear crawl home to 1B, lunges 1B to 2B, inch-worms 2B to 3B and carioca 3B to home. Team completing most rounds within 20 min. wins. After about 5 mins, I begin to hear mumble chatter of a possible PAX revolt so modified mode of transportation to mosey between bases. Hearing more looming PAX revolt mumble chatter a couple minutes later, I modified the reps to 40 team merkins, squats and LBCs and 20 team burpees.  This calmed the revolt chatter until about 15 minutes in.  Sensing an impending PAX revolt, I called an Omaha on F3 Baseball upon completion of the current round of the bases.

We recovered while holding a deep squat and I shared my F3 story.

Still having plenty of time to kill, we stayed in our teams of 4 and used the weights (formerly bases).  Performed pick your poison exercises – only requirement were 1 using the weight, 10 reps and each team rotate through exercises.  

Still having time to kill and having a pair of pull-up bars near by…we stayed in our teams with 1s sprinting to pull up bars for AYG pull-ups, 2s with planks, 3s with merkins and 4s with LBCs. Upon return sprint…er mosey, er walk back of 1s, the teams rotated through. We performed 2 rotations.

Next we moseyed back to the shovel flag while running with the weights and passing them back and forth. Popcorn lead us through some stretching.

CoT: named the FNGs and I lead us out in prayer.

5/31/2018

Indian Riffle Park

Q- Heater

Pax- Popcorn, Tails, Stamp, Zebra, Goldstar, Pavarotti(FNG)

*Warm up-

-mosey

-side straddle hops icx20

-Moroccan NC icx20

-imperial walkers icx15

-LBC on your own, icx25

-cotton pickers icx17

*Mosey to playground area-ish

*Pax does ‘mercans, squats, plank, diamond ‘mercans, leg lifts, plank; rotating; while other pax sprints to the playground for 10 chin ups /pull ups and back. (We moseyed closer to playground halfway through and the resumed)

*Indian run with a burpee before you run

*Balls to the wall (sit) with a brick while half of the team sprints to F3 Shovel Flag and back(then alternate) x4

Inchworm

1/4 mile sprint 20 seconds jog 10 (repeat until done)

4 min of stretching

Count-A-Rama

Name-A-Rama

F3 Dayton Back Blast

April 14th, 2018

Q: Primus

PAX:

Bone-daddy

Stamp

Popcorn

Tails

Pepper

Zebra

The Dude (FNG)

Heater (FNG)

Rock Salt (FNG)

Semi Pro (FNG)

Primus (QiC)

As I cruised on 675 towards Dayton, it looked like the rain was going to wait, and the new HIMs at Delco Park we’re going to experience a proper F3 Cincinnati beatdown! Bone Daddy was putting up the shovel flag as I finally pulled up, and before I knew it, 10 PAX (4 FNGs) were all staring at me: ready to start. Here’s what we did…

Mosey to Dock House…

COP (each x 10-20)

Moroccan Night Clubs

Side Straddle Hops

Imperial Walkers

Squats

Merkins

LBCs

Mosey to bottom of hill…

*I explained that I wanted to use some pretty basic exercises/routines in my Q today—in the hopes that I could help prepare future Q’s with some tools for their belt (so to speak).

Dora 1-2-3

Partner A runs to designated point while partner B performs exercise. When A returns they switch, sharing total # of reps.

100 Merkins

200 LBC

300 Squats

Mosey to Shovel Flag…

Hulk Hogan Meets Mary

As PAX completes a round (or two) of Mary(ab exercises) one HIM picks up and body slams a punching bag (aka Hulk Hogan). He then returns and gets back into Mary cadence, the next HIM takes his place… until all have slammed Hulk Hogan.

*PAX got some practice with calling exercises and cadence as I did a sort of Dealer’s Choice with Mary while one guy slammed Hulk (who, unfortunately, has mortally ripped apart due to a life of being thrown and dragged around )

Mosey to soccer field…

Tunnel of Love

Group makes arch by holding Downward Dog side-by-side. One member army-crawls through then joins/extends arch. Next HIM gets through… repeat until across soccer field (short-ways). Make it a race!

*Several gents got seriously winded here, and I called an Omaha to shorten the Tunnel

Partner Hop

Partner A holds plank. Partner B hops over then drops down, holds plank. A gets up, hops over B. Repeat until back across soccer field.

Partner Carry across field. Switch and repeat.

*Mental Note: always chose Popcorn for this activity, as he is the G.O.A.T. We ended up lapping folks!

Mosey to soccer net…

Spartan Sprints x 3

All line up and sprint to the other side of the soccer field AYG (with all you got). Walk back and repeat.

(this was a kids-sized field, mind you).

During the workout I was able to breach a couple topics: my F3 story, “Picking up the Six,” “Modify as Necessary,” & Back Blasts.

During the Circle of Trust we got to know and named our new FNGs. Tails announced a Monday workout. Then Bone Daddy took us out with a prayer.

*And coffee-teria was awesome!