15 April 2019 – The Higgins

DATE: 15 Apr 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Goldstar, Wilson

Conditions: WIND

Warmup: bad boys, these guys, 20x windmills IC, calf stretch OYO

The Thang:

  • After each increment, performed a 30 second plank, counting down in a ring
  • 2, 4, 6 Yurpees
  • Run to top of hill
  • 6, 4, 2 Yurpees
  • Run to bottom of hill
  • 5, 10, 15 Big-boy situps
  • Run to top of the hill
  • 15, 10, 5 Big-boy situps
  • Run to bottom of hill
  • 5, 10, 15 Spidermans
  • Run to top of the hill
  • 15, 10, 5 Spidermans
  • Run to bottom of the hill
  • Mosey to flag
  • Suicide sprints: 1 PAX performs suicide sprint while remaining PAX perform dips
  • Two laps around the parking lot


Good morning, Dayton!

Date: 04-13-2019
Time: 0700
AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Q: Wilson

Warm Up in the Parking Lot

Imperial Walkers IC X 20
Windmills IC X 20

The Thang:

Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.

  • Sledge hammer/tire smash
  • 25# Medicine ball situp
  • 25# Sandbag Round the World
  • 15# Dumb bell swing
  • 25# Medicine ball Push press

Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.

Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.

Back to the COP, same timing as before.

  • Tire jump
  • Elevated merkin right
  • Elevated merkin left
  • Sandbag push press
  • Triceps press

Another round of sprints, bear/crab stuff, etc., etc.,…

Final COP with makeshift club bells

  • Round the world
  • Grave diggers
  • Squats
  • Big arm swings
  • Step lunges

With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.

Swobbles gave us 18 Burpees.



And a good time was had by all….



Blocked by Burt Macklin FBI

AO Falcon Hill
Q: Burt Macklin FBI
Pax :Goldstar, Cobra, Swobbles
Jog to blocks
10 man makers+ 7 sets of upper body S&C exercises with blocks 
Take a lap
10 man makers+ 7 sets of core S&C exercises with blocks
Take a Lap
10 man makers+ 7 sets of lower body S&C exercises with blocks
Put blocks away
Jog 2.5 laps
Name o Rama 

Stations of pain

April 8, 2019

AO: Higgins

Q: Goldstar

Pax: cobra, Wilson, tails, Zebra, Goldstar

Warm up:

Baby arm circles

Big arm circles

Imperial walkers x20 ic

Cotton pickers x20 ic

Side straddle hop x20 ic

Tha thang:

Station of pain!

At each station do a series of work outs chosen by Q

Station 1: merkins x20, air squats x20, LBC’s x20

Station 2: merkins x20, air squats x20, LBC’s x20

Station 3: merkins x20, air squats x20, LBC’s x20

Station 4: merkins x20, air squats x20, LBC’s x20, pull ups x10

Station 5: incline merkins x20, air squats x20, LBC’s x20

Station 6 : decline merkins x20, air squats x20, LBC’s x20

Station 7: merkins x20, air squats x20, LBC’s x20, dips x20

Station 8: offset merkins (left) x20, offset merkins (right) x20 air squats x20, LBC’s x20

The boys weren’t bushed enough so we did yurpees x5 to close out.

Total Merkins: 180

Total air squats: 160

Total LBC’s: 160

Total pull-ups: 10

Total dips: 10

Total yurpees: 5

1 mile run





Dehavilland 4-6-19

DATE – 4-06-19

A.O. – Dehavilland

Q – Tails

PAX – Wilson, BMFBI, Swobbles, Goldstar, Zebra, Pavarotti, Elmer, x 4 FNG.


Conditions – Warm! Overcast, and beautiful!

Happy birthday to us!

  • A year ago it seemed impossible. If you had told me we would still be here, one year later, stronger and harder in body and mind, I wouldn’t have believed you!

But here we are!

Birthday beatdown

  • Mosy to Gazebo.
  • Warm up routine consisting of stretches, windmills, cotton pickers, SSH.
  • Goldstar led us in a round of Roasted pig.
  • Mosy on and started a Indian run. Had to pick up the 6 heavy on the FNGs, but they really gave it their all!
  • Dora 1,2,3 at happy hill. 100 plank ups, 200 squats, 300 SSH.
  • Sprint planks back to the flag.

COT – Thanksgiving and TAP. Named Elmer. Got to hear some from FNGs, Goldstars hardwork at internet promotion of F3 Dayton is paying off!

COUNTARAMA – forgot this



We love spring, Sincerely, F3 Dayton PAX


AO: Falcon Hill

Q: Goldstar

PAX: Burt Macklin FBI, Tails, Cobra, Pavarotti, Swobbles, Goldstar


Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

Burpees x5

Run .25 miles

• 10 Merkins

• 10 Squats

• 10 SSH

• 5 yurpees

Repeat until back to lot

“Roasted Pig” x1

2 sets of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

Victory lap around track