Author: glees1132

F3 Dayton 4 Year Anniversary this Weekend!

~ glees1132 ~ Leave a comment

What: Our 4 Year Anniversary is coming on Saturday, April 2! It will consist of a workout followed by a fellowship event and light breakfast + coffee. In addition, Swobbles will be passing the flag to Ditka to take over as our region leader, also known as Nant’an. We currently have 23 men committed to this event and the list is growing everyday. Come out and join us!

When: Saturday, April 2, 2022. Workout starts at 7:00am sharp.

Where: Delco Park, 1700 Delco Park Dr., Kettering, OH 45429

Who: Open to all men – whether you are an F3 veteran or want to try it out for the first time, this is a great opportunity!

Register: As always, F3 workouts are completely FREE. We would like to have an idea on attendance for planning purposes though. RSVP HERE!

Register Now for our 4 Year Anniversary Event on April 2!

~ glees1132 ~ Leave a comment

What: Our 4 Year Anniversary is coming on Saturday, April 2! It will consist of a workout followed by a fellowship event and light breakfast + coffee. In addition, Swobbles will be passing the flag to Ditka to take over as our region leader, also known as Nant’an.

When: Saturday, April 2, 2022. Workout starts at 7:00am sharp.

Where: Delco Park, 1700 Delco Park Dr., Kettering, OH 45429

Who: Open to all men – whether you are an F3 veteran or want to try it out for the first time, this is a great opportunity!

Register: As always, F3 workouts are completely FREE. We would like to have an idea on attendance for planning purposes though. RSVP HERE!

Q vs Q Finale!

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Back in December, we started an epic battle of Q vs Q. PAX faced off every Wednesday at our Smart Park AO to see who could deliver a better beatdown. At the end of the workout, PAX voted for who led the better Q. What’s better you ask? More clever, harder, unique, memorable, use of goggles… all of the above? Either way, it was a fun competition and we all accelerated during it.

Gem is our Q vs Q winner for this year! He was bestowed with a custom coupon that he’ll be sure to rub in our faces until the next Q vs Q challenge comes around.

Special Thanksgiving Workout + Official Re-Opening of Falcon Hill!

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This Thanksgiving on Thursday, November 25, 2021, we are officially re-opening our Falcon Hill AO in Kettering! Regular workouts will resume on Tuesdays and Thursdays at 5:30 am and will be 45 mins followed by 10-15 mins of COT. You can find more details on our locations page.

It’s sure to be a great morning with an hour long workout followed by the passing of the shovel flag to Jiffy who will be taking over as Site Q of that AO.

Once the workout is complete, we will be off to Waffle House for some Coffeteria.

If you’re interested in joining us, email info@f3dayton.com

Event Details

  • AO: Falcon Hill
  • Location: Kettering Middle School Track – 3000 Glengarry Dr., Kettering, OH 45420)
  • Date: Thanksgiving – Thursday, November 21, 2021
  • Time: 5:30am – 6:45am (1 hour workout, COT + Flag Passing will be 15-20 mins)
  • Workout Type: Bootcamp
  • Details: Meet in front of the track between Kettering Middle School and the Kettering Rec Center.
  • Closer look at where to meet below:

Ruck w/ Pearls on a String

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AO: Smart Park

Date: 6.29.21

Time: 0530

Q: Swobbles

Pax: Ditka, McDreamy, Cornelius, Skywalker, Armstrong

Warm up:

SSH x 10 IC

Tater pickers x 10 IC

Windmills x 10 IC

Jog in place, perform burpee on the call x 10

Ruck around smart park and stopped 6 total times. Alternated exercises every other stop:

⁃ Ruck Merkins x 10 IC / Ruck Squats x 10 IC

⁃ Ruck row x 20 IC / Ruck Press x 20 IC

COT

Burpees, WWIIs, FedEx, and more!

~ glees1132 ~ Leave a comment

AO: Smart Park

Date: 03.22.21

Time: 0530

Q: Swobbles

Pax: Ditka, Packer, Cornelius, Wiggles

In parking lot, run to the outer light posts and perform exercises x 10 IC at each stop (6 total). Finish round with 10 Blockees. Aiming for speed for each round.

Round 1: Merkins x 10 OYO = 60 total

Round 2: Squats x 10 OYO = 60 total

Round 3: Burpees x 10 OYO = 60 total

Round 4: World War II’s x 10 OYO = 60 total

Finish each round w Blockees x 10 OYO

Pick up the six at each light post

Finish with block exercises, each PAX called cadence on one.

Block presses x 10 IC

FedEx’s x 10 IC (credit to Crockett on these)

Block squats x 10 IC

Dips x 10 IC

Block curls x 10 IC

Blockees x 10 OYO

COT

Prayer

The Glue

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AO: Smart Park

Date: 03.10.21

Time: 0530

Q: Swobbles

Pax: Cornelius, Packer, Wiggles, Court Marshal, Meatball, Ditka, Kiddie Pool, Floater

Pearls on a string

Mosey around smart park and stopped 5 times to perform the following exercises:

Merkin shoulder taps x 10 OYO

Crab leg touches x 15 OYO (each leg)

Gas pumps x 20 OYO

Mosey back to flag

Finish in the parking lot by performing burpee dan’s (burpee + walking lunges) one way and bearpees (bear crawl burpees) on the way back.

2 rounds total.

COT

Prayer

The PAX finished with some unprompted fellowship time before heading off to work. It’s the glue that holds us together. The glue that many men are missing in their lives. We are all thankful for what F3 has brought into our lives and always have space for the next man.

Ruck Pearls on a String

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AO: Smart Park

Date: 03.04.21

Time: 0530

Q: Swobbles

Pax: Floater, Cornelius, Meatball, Ditka, Brocephus

Ruck w/ pearls on a string

Various stops for Merkins x 15 IC and Squats x 15 IC

Including the hill where we did Merkins at the bottom, Bernie Sanders to the top where we did squats for 3 rounds total.

Then finished up the ruck and ended on 15 merkins IC for good measure.

COT