AO: Smart Park, 0530Conditions: Pleasant and calming
PAX: Cornelius, The Goose, Meatball (Q)

Thang: 1.84 mi Ruck/walk due to IR

Challenge: average 70.5 Mountain Climbers (pup was exempt)

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COT

Ride the Wave
Date: 6/16/21
AO: Smart Park
Pax: Swobbles, Who’s there, Rabbit Trail, Cornelius, Wiggles (Q)Warm up:
Stretch OYO- focused on legsThe Thang:Round 1

• Lap around parking lot
• Wave of Merkins starting at 10 reps

Round 2

• 2 Laps around parking lot
• Wave of Squats starting at 10 reps

Round 3

• 3 laps around parking lot
• Wave of Big Boy Sit Ups

Round 4

• 4 laps around parking lot ( modified for time- did 2 down and backs instead)

Finished with 3 minutes of 4 count mountain climbers, 53 average.COT
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AO: Smart Park

Date: 06-15-2021
Time: 0530
Q: Armstrong
PAX: Cornelius, Jazz Hands, Swobbles, Ditka, 9-Volt
CONDITIONS: Beautiful…humidity finally cleared out!

WARMARAMA:

· Quick Mosey to Kroger Hill

· 12 Fire Hydrants IC

· 12 Pointers IC

· One-handed Planks, 30 secs per side

· Two-handed Planks, 60 seconds

THE THANG:

· Retrieve small Logs for half of the PAX

· LAP 1: Cradle-Carry Logs to traffic light & back (teams of two take turns carrying)

· LAP 2: Shoulder-Carry Logs

· Return Logs to hiding-place

· Fast Mosey back to Flag

· 3 Minutes for the Mountain Climber Challenge: New Record of 54 sets average!

Count off | NameOrama | COT | Picture

Date: 6/14/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Ditka, Swobbles, Who’s There, Rabbit Trail, Meatball, Cornelius (q)

Conditions: humid again

The Thang:

Warm up:
20 Tater pickers

The Thang:
PAX stand in a circle with coupons. In the middle of the circle is a bag filled with note cards with coupon exercises and quantities are written on it. 1 PAX draws a card and calls cadence for the rest of the PAX. Continue until time is up.

Exercises completed in no particular order
15 American blockers
25 block rows
25 block sits
25 block squats
15 block figure 8s through the legs
25 Block pickle pointers
25 block swings
25 block tricep lifts
10 block snatches each arm
25 block presses
10 block leg lifts
40 yards murder bunnies
15 block sit ups
25 block curls
25 block push outs
15 blockies
5 down and back runs scattered throughout.

Finish with 3 minutes of 4 count mountain climbers. 48 average.

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Date: 06-14-2021
Time: 0530
AO: Road Show: Stebbins (New AO Search)
Pax: Fence Post
Q: Wilson

Fence Post and YHC are in search for a convenient AO to establish an R3 workout. A perfect, light workout for someone coming off an injury, recovering from a vigorous beatdown, with an occasional light ruck (or no ruck) just to beat the fart sack and get the blood flowing to start the day.

The Thang:

Stretches. LOTS of stretches

20 minute walk

YHC,

Wilson

Date: 06-12-2021

Time: 0700

AO: DeHavilland

Pax: Armstrong, Crockett, Ditka, Faucet, Fence Post, Swobbles, Zebra

Q: Wilson

Pick up the six is a phrase we use all the time at an F3 workout. I thought about it a lot this past week and wanted to explore it with the Pax. So after opening with the mission and core values, I instructed the Pax to take up a plank position.

“In addition to our mission and our values, a common expression we use is that we pick up the six,” I stated. I paused, then continued: “Why do we pick up the six?”

Silence. I can hear the thinking: What is Wilson doing? This is not our normal routine!

“Because we leave no man behind or leave him where we found him,” offered Armstrong.

“Sure,” I replied. “But, why?”

Oh, man! I came for a workout and this guy is making us think??!!

“As a group we are stronger than any individual?” posited Fence Post.

“Oohh!!” said I. That’s getting close.

Ditka jumped in, “Because we keep together during a workout.”

“OK,” I said. “Let’s combine those thoughts into an easy to remember slogan. Why do we pick up the six?

“Because we are a team.”

Warmup:

• SSH
• Imperial Walkers
• Windmills
• Pickin’ Taters

The Thang:

Multi Round

17 reps (68 total reps – Wilson’s New Age): After each set, mosey to the marker, return to the starting point. Rinse/Repeat. After the 4th set, pick up a Pax who hasn’t finished and work with them.

Exercises (Mosey to the opposite end of the field between each exercise):

• Merkins
• Air Squats
• LBCs
• Heels to Heaven
• BreakDance

Stretches

We concluded with our June challenge of average/Pax of LBCs.

Come join team F3 Dayton. How? Show up. Work out. Be a part of our team.

AO: Smart Park

Date: 06-10-2021
Time: 0530
PAX: 9-Volt, Jazz hands, Cornelius, Armstrong (q)
Conditions: Another great rainforest-like day!

WARMARAMA: 20 SSH IC
THE THANG: Ruck 1.5 miles RT to mid-Waldruhe. We each shared the burden of being under 60lb. sandbags half of the time.
MUMBLECHATTER: 9-Volt has a special hat ready for his VQ! Caesar’s Creek Overnight CSAUP planning underway – stay tuned!
JUNE CHALLENGE: 144 reps was the average of the LBCs turned-in by 4 PAX.

“You’re off to great places, today is your day. Your mountain is waiting, so get on your way.” – Dr. Seuss

Count off | NameOrama | COT | Picture

Date: 6/9/2021 AO: Smart Park
Conditions: tropical 70 degrees and moist air
PAX: Wiggles, Cornelius, Swobbles, Meatball, Nine Volt, Ditka (q) and newest HIM …Rabbit Trail.

Warm up: SSH, imperial walkers, windmills x 10

The work:
50 reps of exercise, than grab a prize and run 200m.
Repeat 50 rep exercise, grab a prize and run 200m.

Prizes include- weighted ball, coupons, scuba tank, cone.

Exercises-
Merkins
Squats
SSH
Should taps
Flutter kicks

3 minute challenge this week are crunches. This team of 7 averaged 145 reps. This may be the record for the week!

Mumble chatter- Cornelius has a groupie following with his music selection. He likes to play it loud.

Welcome to newly named ‘Rabbit Trail’, look forward to having him lead with us.

Photo/Video/Circle of Trust

Date: 6/8/21

AO: Smart park

Pax: Swobbles, Cornelius, Armstrong, Who’s there?, Ditka, Jazz Hands! (Q)

Conditions: 70 muggy

Warmups: Stretch what hurts

The Thang:

1. Ruck to Kroger Hill
2. Bucket Brigade with coupon up, down, repeat
3. Everest lunge squats up, down, repeat
4. Rope Waves
5. Grab Log and Go
6. Ruck Back to base
7. 3 minutes of crunches for a PAX avg of 122

Outstanding efforts by all PAX

It was a real nice sweaty time

COT

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Date: 6/7/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Goldstar, Ditka, Swobbles, Cornelius (q)

Conditions: humid

The Thang:

Circuits
Draw 7 cards from F3 beatdown deck (1 for each pax) to determine stations.
Report to station and perform exercise for 1.5 min, 30 second rest repeat until all Pax have done each exercise.
Monkey humpers
Mountain climbers
Freddie Mercuries
Alternating side squats
High slow flutter kicks
Rosalitas
Etc….

Indian run around Smart Park

Circuits with new exercises 2 min, 30 second rest
Hand release merkins
Clap merkins
High knees
Calf raises
Low slow squats
Etc..

Indian run around Smart park.

3min of crunches.

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