Date: Saturday, April 2, 2022
AO: #ao-dehavilland
PAX: @Jonny 5 @Busboy @Flipper @optimus @CheeseBall – Indianapolis @Sucker Punch @FNG (Punch List) @BoneDaddy @Fence Post @Meatball @FNG (Beep Beep) @Wilson @Jazz Hands @Jiffy @Daisy @hooch @Todd Hagemeier (Tulip) @flinstone @Whoopee @Who’s There Calvin @Tinkle @snooki @Armstrong @pontoon 19 @Crockett @Packer @Faucet @Court Marshal @Cornelius @mushu @Tails
FNGs: 3
Q: @Swobbles @Ditka
Total: 35
Conditions: Chilly with clear skies

Warm-Up:
Swobbles
SSH x 25 IC
Merkins x 25 IC
Flutter kicks x 25 IC
Mountain climbers x 15 IC
Burpees x 10 IC

The Thang:
Swobbles
PAX split up into 4 teams
– Teams had 1 minute to select a leader, grab a coupon, and get to the other side of the field. One man must lead each team, Swobbles shares how the exercises go and team leaders have 2 mins to explain and get their team ready.
– 10 burpees IC, one man murder bunnies the block 5 paces, the rest of the team bear crawls to that spot.
– Repeat until you get to the flags and back to cones.
– Pick up the six!

Ditka
30-30-30
– Run 30 sec
– LBC 30 sec
– Merkins 30 sec
– Bear crawls 30 sec
– Freddy Mercury 30 sec
– Overhead seal claps 30 sec

Tower build
– Build the highest tower with block
– Create two teams each with block
– Circle of pain while building
– Reps to how many men in attendance
– SSH
– Burpees
– Imperial walkers
– Shoulder taps
– Leg lifts
– Squats
– Army crawl in circle
– Crab toe touch
– You can only add your block, no readjust of other blocks

Mumblechatter: PAX cursed Swobbles for his workout, but then begged for him back during Ditka’s.
Qpoint – Shield Lock
COT
Name FNGs – welcome Beep Beep and Punch List!
Pass the flag – Ditka is now Nant’an!

We will be closing all of our AO’s on Thursday, February 3, 2022 due to the high potential of hazardous conditions as result of the incoming winter storm. Please email info@f3dayton.com with any questions!

Backblast: The Post
Date: Tuesday, 1/25/22
AO: #ao-falconhill
PAX: @Fence Post
FNGs: 0
Q: @Meatball
Total: 2

Conditions: Vanilla 🥶

Warmup: Stretch like you were in the car all day

Thang: Walked outskirts of track trying not to die. Myriad of stretching, squats, lunges, and a plethora of 2nd F. No burpees were found. We looked…really hard.

Cool down: NOT NEEDED – things were already cooled down

COT
NOR
Video
Picture

Mumblechatter: civil war updates, holding onto bars whilst completing merkins on icy sidewalks is a good

Date: Wednesday, January 19, 2022
AO: #ao-smartpark
PAX: @Cornelius @Ditka @SkyWalker @Busboy
FNGs: 0
Q: @Meatball
Total: 5
Conditions: 30’s & Mingling
Warm-Up:
– Do your thing whilst I talk about our Thang

The Thang:
– [ ] Woke up late- 100 LBC’s
– [ ] Jump out of bed- 25 Burpees
– [ ] Run to bathroom- Mosey to bathroom
– [ ] Jump over the dog- 50 Jump Squats
– [ ] Brush my teeth- 50 SSH
– [ ] Forgot to dress- Mosey to Bedroom
– [ ] Jump over baby sister- 50 Jump Squats
– [ ] Fly down the stairs- Mosey around stairs. * Cornelius had us bear crawl up/down stairs **Coach only made us so Bernie Sanders
– [ ] Check the Freezer/Fridge- 25 Burpees
– [ ] Pack my Lunch- 50 Captain Thors
– [ ] Missed the Bus- Mosey back Home
– 100 Merkin Ring
– 25 Additional Burpees

Mumblechatter: Not much as we were gassed most of the workout. Some lungs may have been expelled during a few portions.
Announcements: @Busboy thanks us for picking on him.
Count-O-Rama
Name-O-Rama
COT

Backblast! Ruck it, it’s cold!
Date: Friday, January 7, 2022.
AO: #ao-smartpark
PAX: @Ditka @Cornelius @Who’s There @Magnolia @Packer @KiddiePool
FNGs: 0
Q: @Meatball
Total: 7
Conditions: 9* F (-4* w/wind chill)
Warm up: Stay in the car until start

The Thang:
– Ruck 2 miles with alternating carry of 35# bag

Count-O-Rama
COT
Name-O-Rama
PIC
Video
Mumble Chatter- To cold to remember; report of man 5’10” – 6’, blue jacket, running near Orange Theory with his hands in his pants

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:

Intense intervals of insanity 10/4/21

AO: Smart Park

CONDITIONS: mid 60s breezy

PAX: Swobbles, Wiggles, Ditka, Packer, Who’s there, Cornelius (q)

WARM UP: SSs ic, windmills ic

THE THANG:
Round 1
36 Squats
24 Merkins
12 Burpees
400 meter run
Repeat 4x

Ronund 2
10 merkins
25 yd bear crawl
25 yd sprint
25 yd hop
25 yd skip
10 squats
Repeat 3x

VIDEO
COT
PIC

Se