Back to the Grind

AO: Falcon Hill

Date: 5.26.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Cobra, Crockett

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Moroccan night clubs x 15 IC

SSH x 15 IC

Torso twists

The thang:

Mosey to blocks, ruck block back to flag

Block squat x 15 IC

Block press x 15 IC

Flutter kicks x 15 IC

Navy seal burpees x 5

Run to light post and back

Wash, rinse, repeat x 4 rounds

Mosey back to flag, finish with 5 navy seal burpees

COT

Prayer

The Sanctuary

AO: Falcon Hill (sanctuary aka parking garage)

Date: 5.19.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Nader, Zebra

Stretch/warmup:

Bad boys, Overhead bad boys, Quad stretch, Leg stretch, Pretzel stretch, Arm circles, SSH x 15 IC

The thang:

Relentless rain is hitting our area this week, so we met up at the sanctuary, aka the parking garage. Mosey through garage in snake fashion working up towards entrance. Stop 5 times on the way up to perform exercise. Increase by 5 each time. Exercises: merkins, squats, gas pumps x 5, 10, 15, 20, 25. SSH x 25 IC between each round. Final exercise: burpees x 25, perform 5, run halfway up garage and back to completion.

COT

Prayer

Dehavilland – 5.16.20

AO: Dehavilland

Date: 5.16.20

Time: 0700

Q: Swobbles

Pax: Zebra, Rosey, Nader, Wilson, Goldstar, Tails

Stretch/warmup:

Bad boys

Quad stretch

Leg stretch

Torso twist

Mosey around pond, stopped twice to do SSH x 25 IC

The thang:

In parking lot – run approx 10 parking spaces and back to start to perform exercise x 2, 4, 6, 8, 10

Exercise 1 – jump lunges

Exercise 2 – merkins

Exercise 3 – burpees

Mosey to pull up bars

Perform:

Leg lifts x 15

Burpees x 15

Pull ups x 15

x 2 rounds

Mosey back to flag

COT

Prayer

Falcon Hill – 5.7.20

AO: Falcon Hill

Date: 5.7.20

Time: 0530

Q: Swobbles

Pax: Burt Macklin FBI, Goldstar, Wilson

Stretch/warmup:

SSH x 10 IC

Arm swing butt kickers/arm stretch

SSH x 10 IC

Arm kettle swings/torso twists

SSH x 10 IC

Quad stretch/leg stretch

SSH x 10 IC

The thang:

Navy seal burpees x 10

Mosey to blocks

Block press x 15 IC

Block squat x 15 IC

Block curls x 15 IC

Block kettle swings x 15 OYO

Block burpees x 15 OYO

Run to light post and back, pick up the six, recover

Repeat as time allows (we did 3 rounds)

Mosey back to flag

COT

Prayer

A Return to Normal

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. That mission is vital now more than ever and F3 Dayton is returning to normal workouts with social distancing practices so we can continue to get better together.

Send us a message on Facebook, Instagram, or at F3dayton@gmail.com to learn more and find out how you can join. #F3dayton #F3 #F3nation #fitness #ironsharpensiron

Falcon Hill – 4.28.20

AO: Falcon Hill

Date: 4.28.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Zebra/Wilson picked up the six with a different workout

F3 Dayton is working to get back to a safe normal. Join us!

Stretch/warmup:

Arm circles

Bad boys

Cobra stretch

Leg stretch (right, left, middle)

Pretzel stretch

High knees x 15 (4 count)

Mountain climbers x 20 (4 count)

Side straddle hops x 25 (4 count)

The thang:

Tabata style (20 seconds on, 10 sec rest)/8 rounds of each exercise – last 3 exercises were 6 rounds for time purposes

Round 1: Merkins

Round 2: World War 2’s

Round 3: Squats

Round 4: Side straddle hops

Round 5: Dips

Round 6: Gas pumps

Round 7: Burpees

Cool down:

Light jog in place for 1 min or jog short distance around your chosen AO

COT/Prayer via slack

Falcon Hill/Quarantine – 4.21.20

AO: Falcon Hill/Quarantine

Date: 4.21.20

Time: 0530

Q: Swobbles

Pax: Cobra, Goldstar, Zebra

Stretch/warmup:

Arm circles x 10 forward/reverse

Arm kettle swings x 10

Bad boys

Cobra stretch/child’s pose

SSH x 25 (4 count)

Mountain climbers x 25 (right/left = 1)

The thang:

Leg circuit + burpees:

Squats x 15

Lunges x 15 each leg

Lt. Dans x 15 (lunge each leg + jump squat)

Burpees x 15

Merkin circuit + burpees:

Merkins x 15

Wide merkins x 15

T-merkins x 15

Burpees x 15

Ab circuit + burpees:

Bruce Lee’s x 15 each

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches (4 count)

⁃ American Hammers (4 count)

⁃ Scissor kicks (4 count)

⁃ Freddy mercuries (4 count)

Burpees x 15

All meeting in different locations due to pandemic. Goldstar/Zebra picked up the six with a 4.5 mile run at normal Tuesday AO (Falcon Hill).

COT

Prayer