January 4th, 2021
AO: Helms Deep
PAX: Crockett
Weather: 30’s & Beautiful (Like my M)
Q: Meatball
The Thang: Early arrival for scouting Ruck of . 77 miles with 40#. Crockett only other Pax, so decided to Ruck. 2.58 miles just under an hour together.
Count-a-Rama
COT
Name-a-Rama
AO- Smart Park
Q- Ditka
PAX- Packer, Wiggles, Kiddie Pool, Swobbles, Armstrong, Skywalker and newest member Cornelius.
Conditions- perfect 34 degrees
Workout
Stretching in your own
Side straddle hops
Leg lifts
Battle rope was pulled out to give everyone a little ripe burn in those muscles. -Hop over the rope x 2 mins
-American snake merkin x
10
-run 200m with rope over head
-leg lifts with rope x 25
-lateral bear crawl x 2 mins
-battle sit-ups x 30
-splits over rope x 2 mins
-50 merkins
-holding plank and rope
-200m plus team rope run.
Circle of trust
Name-o-Rama
Photo
Reminder about 100 burpee challenge in January.
AO – Dehaviland
Q – Tails
PAX – FNG Matt, Skywalker, Armstrong, Meatball, Flipper, Faucet, ,Ditka
Conditions
A balmy 40 something! No rain, but wet Air. No ice or snow.
Workout
Stretcharama led by Meatball, as I was a couple minutes late – Some Tatter pickers, and SSH.
Snatched up Blocks abs took a walk to the gazebo. We preformed Right, Say anything, Lefts on the way. Hit the Gazebo and preformed the following without setting blocks down:
Starched up blocks and moved to the ditch. Here we lined up and crept along, sitting down, legs outstretched, rotating blocks over our laps. Did this for maybe 30 yards, and switched to harambes. After this we did a blockless ditch crawl.
After this, climbed out of the ditch, shouldered blocks and went back to start.
COT
Quick TAP. Photo and naming FNG Sky walking and hearing from FNG Matt.
AO: Smart Park
Date: 1/1/21
Time: 0700
Q: Kirby (VQ)
Pax: KiddieP, Ditka, Packer, Swobbles, Tails, Armstrong, Meatball, Flipper, newly named Pax “Creeper”
Kirby – “Today is the tenth anniversary of F3. When the first F3 workout happened I was three months old!”
Warmup lap around the parking lot
Merkin/American Pushups
Wide-Arm Pushups
Diamond Pushups
Inclined Pushups
One lap around the parking lot
High knees, in cadence (20)
Flutter Kick, in cadence (21)
The Little Baby Crunch (20)
One lap around the parking lot
Side-Straddle Hop / jacks (21)
Squats (20)
Mountain Climber (21)
One lap around the parking lot
Monkey Shockers:
Diamond push ups (20) on your own
High knees (21) In cadence
Side straddle hops (20) in cadence
Block Party
Block press (21)
Block squat (20)
Blockee (burpee with block)(21)
One lap around the parking lot
Count-o-rama (count off)
Circle of trust
Prayer
Name-o-rama
Picture
AO – Falcon Hill
Q – Tails
PAX – FNG Carl (F3 Broomballz),Ditka
Conditions
Cold and Dry. No wind. Snow and ice on the ground made for tricky footing. All together very pleasant conditions.
Workout
Stretcharama – A few static stretches OYO.
Slowzee to the Blocks. Took over to the playground and preformed 50 Blockees/Man makers in sets of 10. Took some block walks in between sets.
Returned blocks to shed abs slowzee back to the lot.
COT
Quick TAP. Photo and naming FNG Carl as BROOMBALLZ!
AO: Smart Park
Date: 12/30
Q: Wiggles
Pax: Flipper, Meatball, Swobbles, KiddiePool, Doogie
Stretch OYO
Warm up:
– Wave of Merkins (starting at 5)
– 20 SSH
– Indian Run (two laps around parking lot)
The Thang:
– Each Pax took a turn running the length of the parking lot and back.
– If you weren’t running the other Pax each did an exercise until all Pax had a turn running – Round 1- LBCs
– Round 2- Jump squats
– Round 3- Plank
– Round 4- wall sits
CoT
Video
Picture
Date: 12-28-2020
Time: 0530
AO: Helms Deep
Pax: Armstrong
Q: Wilson
Today’s Adventure featured POAS – Ruck Style
Total Distance: 1.212 miles
Exercised performed with Ruck (20 reps)
That’s a total of 200 reps.
That’s not just a walk in the park….
YHC,
Wilson
DATE: 23 Dec 2020
AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Tails, Goldstar, Swobbles, Faucet, Floater, Meatball, Flipper, Packer, Ditka, Armstrong, Reverend Run, FNG Carl
CONDITIONS: windy AF
WARM-O-RAMA: sun gods, Moroccan night clubs, bad boys, these guys, windmills, hamstring stretch
THE THANG:
Listen to songs, follow instructions
COUNT-O-RAMA
NAME-O-RAMA
COT
AO- Smart Park and a windy 40
Q- Ditka
PAX- Kiddie Pool, Swobbles, Wiggles, Meatball and Flipper
The Thang
10 pin bowling
Knockdown one pin at a time and do the exercise from that pin and then run 200 Yards. Miss a pin, 5 burpees and try again. 30- side straddling hops
30- leg lifts
30- alternating Superman’s
30- sit-ups
30- donkey kicks
30- merkins
And a small handful of burpees
AO – Dehaviland
Q – Tails
PAX – Steamer (From F3 Atlanta), Wilson, Faucet, Meatball, Ditka
Conditions
VERY COLD! 13 degrees with a strong windchill! Felt like Zero according to Steve!
Workout
Stretcharama – SSH with some Burpees added in for extra warmth! Also knocked out a few windmills.
Slowzee to the parking lot where we performed some stacking cardio moved on parking lines. These included, sprints, side sprints, karaoke, froggers, and a half way near crawl.
Switched things up and took a trip around the lake. We jogged while knocking out sons cherry pickers and overhead claps (I was channeling my inner Crocket) tossed in a few sets of burpees along the way.
Made it back to the lot and continued our previous routine, this time in teams of two. After we headed to the hill and preformed 3 sets of hill sprints. Peppered in some SSH.
Jog back to the flag where we bottomed things up.
COT
Quick TAP. Photo – it was revealed to us by Steamer that the tree standing near our start point makes a great phone stand for pictures….. Namearama!
Leave no man behind, but leave no man where you find him.
Leave no man behind, but leave no man where you find him.
Iron Sharpens Iron est. 4/22/2017
Fitness, Fellowship, and Faith
F3 Dayton 