F3 Convergence Dayton, F3 Cincinnati, F3 Columbus
October 2nd, 2021
AO : DeHavilland
Q SkyWalker, Q Mariah, Q Huggy
PAX: Lowell, Sucker Punch, Scrappy, Sugar Ray, Tails, Zebra, Fence Post, Nader, Crocket, Wilson, Ditka, Jiffy, Meatball, Bootleg, Fresh, Vamos, Slaw, Cheddar, Bone Daddy, Who’s There, Cobra, Cornelius, Village People, Geo, Swobbles

The Thang: Warmup side straddle hops 15, potato pickers 10, mosey to hill for Suicides and ending with five burpees until pax reach 25 mosey to monument for 30 reps of Dips, decline merkins, and step ups, 100 LBCs end of first 20min Q

Mosey to soccer field for 40 Scissor kicks in cadence, followed by five side straddle hops and two burpees increasing in multiples of two to ten and again in descending order back to two. Followed by five burpees and two double pumps and two squats, then to three then to four then to five to end the second Q

Staying at soccer field we started third session suicide style with a fifty yard sprint and back with a bear crawl to five burpees. 100yard sprint 100yd bear crawl back five burpees ending session with full suicide to the fifty and end zone

Count off
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Small F2 at the end.

Date/Time – Thursday September 30, 2021
AO (location) – Smart Park / Austin Landing
Q – BusBoy
PAX – Cornelius, Ditka, Meatball, Swobbles, Sucker Punch

The Thang
– Warm up: stretch where you need it, 15 side straddle hops

Workout:
– Schoolyard Kickball! Each PAX took a turn kicking. Exercises were chosen by the kicker if they got a hit, and the defender if they got an out. Single = reps Double or out = 10 reps
Triple = 15 reps
Home run = 20 reps

Sucker Punch received the flag for having the biggest boot!

COT
Count off
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AO: Smart Park
Date: 09.29.21
Time: 0530
Q: Swobbles
Pax: Wiggles, Cornelius, Ditka
The thang:

Iron Pax Week 4
MaryAnne’s Mayhem (52:30)
Set timer to 52:30 and it’s a rep based workout.
200 curls
175 squats
150 overhead press
125 kettlebell swings
100 Merkins
75 thrusters
50 Bennie blairs
25 blockees
Every 25 reps, sun 25 yards
and do 3 burpeses, then return

Wiggles – 650 reps
Cornelius – 825 reps
Ditka – 685
Swobbles – 575

COT

Date: 9/27/21
Time: 0530
AO: Smart Park
Conditions: perfect for burpees 57F

Pax: Wiggles, Cornelius, Packer, Whose there, Skywalker, Swobbles, Ditka (Q)

Warm up: SSH, potato pickers, imperial walkers

The Thang:
Making 5 stack burgers
5 exercises at specified repetition.
-gas pumps
-merkins
-squats
-flutter kicks
-BURPEES

Rounds had the following reps: 5, 10, 15, 20, 25, 20, 15, 10, 5

What does this mean???
9 rounds ending with a total of 125 reps of each!
Who doesn’t love a big juicy Burpee in the morning!

Video/photo/COT

Mumble chatter:
convergence this weekend so sign up. Iron Pax has just one more event this week. Wiggles will be posting some 3rd F opportunities on Slack.

AO – Dehaviland

Q – Tails

PAX – Fence Post, Wilson, Ditka, Broady, Faucet, Kiddy Pool, Jiffy.

Conditions

• Perfect day! Cool air! Clouds and wind!

Q-source moment by Wilson

• Today’s topic was the DRP (Daily Red Pill)

Workout

• Jumped right in with the Death March!

:Standing on the lines of parking spaces, the PAX executed a number of block squats in conjunction with the number of lines they had accumulated. In between each set of squats, the PAX would run to the end of the lot (25 lines in total) and back to the next line in the March. At line 15 on the block would come with the PAX. At line 20 and on, the run switched to a bear crawl.

:Every 3 minutes during this time, an alarm would sound and 5 burpees would be executed. This became 5 block burpees after line 15.

COT

Quick TAP. Photo. And namerama!

Hit the Deck 9/23/21

AO: Smart Park

Conditions: Cool and windy

Pax: Swobbles, Busboy, Who’s There, Ditka, Cornelius (Q)

The Thang:

Each PAX takes a turn Drawing a Card From the F3 Card Deck and then leads the other PAX in cadence.

Squat thrust x 15
Penalty burpees x 10
Low Plank 60 sec
Derkin x 15
Handclap merkin x 15
LBC x 15
WW2 x 15
Flutter kicks x 100
Monkey Humper x 15
Smurf Jack x 15
Standing Lunge x 15
Hand release Merkin x 15
Low, Slow Squat x 15
Merkin x 15
200 meter run
American Hammer x 15
Buldgarian Split Squat x 15
Wide arm Merkin x 15
Diamond Merkin x 15
Ranger Merkin x 15
100 Arm Circles
Jumping Lunge x 15
Curb Dips x 15
Luge x 15
High Knee x 15
400 meter run
Karaoke 50 meters down and back
Mountain climber x 15
Burpees x 15

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COT

AO: Smart ParkCondition: Perfect (0% of Burpees)
PAX: Cornelius, Ditka, Swobbles
Q: Meatball

Warm what needs it

Thang: ‘"99 Ways to Cry" Reboot
This was a repeat of my VQ in support of my 1 year anniversary on 9/18.

33 Derkins
Block run to post
33 Blerkins
Block Run to post
33 Merkins
Murder Bunny across lot

Rinse & Repeat

Ditka did 12 rounds and has no arms.

Count-a-rama
COT
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Solo Coffetetria afterwards

AO: Smart Park

Date: 09.21.21

Time: 0530

Q: Swobbles

Pax: Bus Boy, Cornelius, Who’s There

The thang:

Stretching since we’ve had so many injuries lately!

• Arm stretch
• Cobra’s
• Arm circles
• Quad stretch
• Leg stretch
• Neck rotations

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Hold wall sit x 60 secs

Short lap around parking deck

Merkins x 15 IC

Carolina dry docks x 15 IC

Plank x 60 secs

Short lap around parking deck

Flutter kicks x 15 IC

Gas pumps x 15 IC

Hold legs out at 6” for 60 secs

Burpees x 15 OYO to cap off round

Round 2 was all the same with 20 reps.

Finish in a circle with PAX choosing exercises:

• Imperial walkers x 20 IC
• Gorilla jumps x 15 OYO
• Windmills x 15 IC
• Merkins x 15 OYO

COT

Zebra 3rd Annual 47th Birthday Special – Dealer’s Choice

DATE: September 18, 2021

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Faucet, Ditka, Jiffy

Cuatro Hombres met me this pleasant morning. Looking back on my bday beatdown last year it was quite chilly contrasting with the warm weather today. Have to love the inconsistency of OH weather! The theme was 47 for Q’s birthday celebration – all exercises completed in sets of 47ish. We moseyed over to the dock for a little COP: SSHs x 47 IC, Zebra Butt-Kicks x 20/leg IC, 7 Merkins OYO.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 47 reps. Exercises included Squats (Thanks, Ditka, Mountain Climbers (Thanks Faucet, Leg Lifts (Thanks, Wilson) and American Hammers, like Russian Hammers only better (Thanks, Jiffy). At least I think I got all those right with correct credit. That brought us to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups 1 set of 4 and 1 set of 7. We finished with 47 Incline Merkins and 47 Decline Merkins OYO.

COT