AO: Falcon Hill
Date: 01-14-2021
Time: 0530
Q: Armstrong
PAX: Ditka, Goldstar, Bear (Grrr), Cobra (sss), Cornelius

WARMARAMA:

• Stretching OYO
• 20 sets Freddy Mercury’s
• 20 sets Windmills IC

Mosey to shed to get blocks.

MUMBLECHATTER: At 14 years old, @Bear is a veteran Dayton F3 PAX! Bear has been posting steady for 2-3 years now!
Thank you @Tails and @Cobra for bringing this young man out…this is F3 at its finest!

THE THANG:

· 10 Burpees orBlerkins

· 20 Burpees orBlerkins

· 20 Burpees orBlerkins

• 10 Slow Block Curls IC
• 10 Slow Overhead Block Presses IC
• 20 Step Ups onto bleachers or Leg Lifts w/ Block overhead)

· 20 Step Ups w/ Block or“ “

· 20 Step Ups w/ Block or“ “

2 Sets of Crab Walks + Bear Crawls back to the Flag!

AO- Smart Park, Austin Landing
Conditions- dry and -3.9 C
Q-Ditka
PAX- Kiddie Pool, Cornelius, Swobbles, McDreamy, Tex, Funky Stuff, Doogie, Packer, Meatball, Kool-Aid, Armstrong, Bear, Tails.

Warm-up:
Side straddle hops and Windmills

The Thang:

-Plank for 1 min, sprint for 50m x 4, increase to 100m x 2

-Texas Merkins, 1 merkin, stand, 2 merkins stand…up to 10

-Passing ship x 20

-1 min drill, American hammer then Squats x 3 cycles

-1 min drill, burpees then leg lifts x 2

-100 m jog, 1 min plank, 100m jog

-say my name Merkins x 14

Welcomed McDreamy to F3.
Great to have a big turn out to motivate the group.
Name-o-Rama
Circle of Trust
Photo

AO- Falcon Hill

Q- Ditka

PAX- Wilson, Cornelius, Meatball

Conditions- Brisk 270 kelvins, low wind

Stretch with windmills and side straddle hops in cadence.

The Thing:
Perform as many reps within the one minute drill.
-Battle ropes
-LBC
-Jump rope
-Burpees
-Squats

Rest for 2 mins, repeat…
6 rounds completed

2 PAX rucking with weights securing the perimeter.

-Circle of Trust
-Nanorama
-Photo

It’s going to be a good day!

AO – Helms Deep

Q – Tails

PAX – Tails

Conditions

A crisp 28! No wind, just crispy grass and fresh air! Makes it harder to give the sky Q his due, but I put in the work and whipped up a sweat!

Workout

Stretcharama was quick. Just a few arm circles and the such.

I then set the interval timer and did burpees: 118 burpees to be exact. Phone died so I switched it up and hit the wall (hill) and preformed SDCUs (sprint down, crawl up) until time ran out.

COT

Quick TAP. Photo. And namerama!

ManMaker Mountain:
Date: 1/11/21
AO: Smart Park
PAX: Cornealeus, Ditka, Swobbles, Packer (quaranteed ruckers: Meatball, Armstrong)
Q: Packer
The Thang: Warm-up – 20 Sidestraddle Hops
– 20 Toy Soldiers Run to ManMaker Mountain
12 – upright row
12 – ManMaker
12 – Bears & Blocks
12 – ManMaker
12 – NEMOs
12 – ManMaker
12 – Heavy Freddies
12 – ManMaker
Run Back to Smart GarageCOT
Picture-TimeMumblechatter: Browns now better than Bengals in Playoffs over last 2 decades. Buckeyes Beatdown tonight at 8pm

AO: DeHavilland (Delco Park)
Date: 1/9/2021 @ 0700
Q: Ditka
PAX: Crocket, Kiddie Pool, Armstrong, Swobbles, Tails, Faucet, Skywalker, Cornelius, Bear, Wilson

Warm up and stretch on your own.
-Clock Merkins
-Run the parking lot line, 5 LBC at each line. 7 lines x three rounds -Bird dogs x 20, x 2
-Frog Swats/Squats, start at 1, increased to 10. I did the math…112 total. -Plank in the volleyball court, created a beautiful square mosaic with our hands -Duck.. Duck…Bear-crawl!
-Jog to the lake with overhead/seal claps
-Frog squats/squats x 15
-Jog to the Flag, after 5 inclined merkins
-All this while passing the burpee dodge ball every 5 mins. If you have the ball, you get 5 burpees and still meet the exercise standards going on.

These are just a few of the Men of F3. Come join the camaraderie.

Gentlemen let’s welcome Funky Stuff! Four men showed up this morning braving the wind that is Smart Park and toward the wilderness that is Waldrue Park.

AO: Smart Park
Pax: Meatball, Armstrong, Cornelius, and Funky Stuff

The Thang: Ruck with choice of weight. Meatball recorded a total of 4.64 mi with his early start. Total for the group was 2.84 mi.

COT
Name-a-Rama
Video
Picture

temp_shared_bitmap_1610107474563.png

“Great day!” We had 10 PAX out getting stronger, laughing, and building each other up! Good job @Burt Macklin, FBI …his EH named Mike posted again today and received an F3 name of @Zulu…this is a Rugby reference, look it up if you weren’t there in the gloom.

AO: Falcon Hill
Date: 01-07-2021
Time: 0530
Q: Armstrong
PAX: Cobra, Cornelius, FrankTheTank, BurtMacklinFBI, Zulu, Ditka, GoldStar, Bear, Tails.

WARMARAMA:
Stretching OYO
20 Side Straddle Hops IC
Timed Planks: Find your Baseline. @Goldstar Star won with 8:00 minutes!!!
Challenge: continue to work this at home…try to add 10 seconds every day for a month.

HILL WORK: Brisk Mosey to shed to get blocks. Carry Blocks to Falcon Hill.

SET ONE
Block Curls at base, carry Block uphill for Overhead Block Presses, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.) Plank for the Six at each set.

SET TWO
Blerkins at base, carry Block uphill, Block Swings, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.)
Plank for the Six at each set. No recovery!…a Plank is perfect starting position for a Blerkin!

Return Blocks to shed.

AO: Smart Park

Date: 1.5.21

Time: 0530

Q: Swobbles

Pax: Doogie, Ditka, Cornelius, Meatball, Tails, Armstrong, Packer, Bear, Wiggles, Tex, FNG (Blace), FNG (Tim)

Stretch/warmup:

SSH x 25 IC

Toe touches x 10 each leg OYO

Walk outs x 10 OYO

High knees until I stop

The thang:

Round 1:

Tabata style burpees – 40 seconds on, 20 seconds off, for 10 mins total.

Dying cockroaches, leg lifts, flutter kicks x 20 IC

Run around the top of the parking garage and back to the start

Round 2:

Tabata style burpees – 40 seconds on, 20 seconds off, for 10 mins total.

LBCs, Freddie Mercuries, American hammers x 20 IC

Run around the top of the parking garage and back to the start

Finish with a minute of burpees

AO- Falcon Hill
Conditions- 34 F, rain
is coming!

Q- Ditka
PAX- Broomballs, Bear, Tails

Stretch on your own

Circuit #1
15 seconds each exercise x 5 rounds
Bicycle kicks
Merkins
Squats
Burpees
Shoeshine

Circuit #2
Plank with lateral side kicks x 2 mins. Exercise sponsored by Baby Shark song

Circuit #3
15 seconds each exercise x 5 rounds
Rosalita
Superman
Flutter kicks
LBC
Leg lifts

Circuit #4
Frog squats

Circle of trust
Count o Rama
Name o Rama
Photo
Carry on with the plan of the day.