Solo gig this morning, but that’s okay! Kept it simple and used the time to focus for the day.
AO: Falcon Hill
DATE: 10/06/2020
STARTEX: 0530
ENDEX: 0615
WEATHER: 40° and starry
Q: Crockett
PAX: (crickets…)
Keeping it simple.
COUNT-O-RAMA: 1
NAME-O-RAMA
COT?
PIC
Date: 10-03-2020
Time: 0700
AO: DeHavilland
Pax: Phone Home, Meatball, FNG (AJ), Crockett, Calvin
Q: Wilson
Warm up
IC 10 Reps
SSH
Imperial Walkers
Pickin’ Taters
Windmills
The Thang: Juarez Valley 10
Exercises Pairs
Merikins/Squats
Situps/Burpees
1/2 Mile Mosey
Name-O-Rama
COT
Senior Moment – Fun figuring out how to work the camera on a smart phone….
YHC,
Wilson
10/5 Smart Park
Q – Floater
PAX – Goldstar, DoD, Armstrong, Meatball, Flipper, Packer
Warmorama
Windmills IC
SSH IC
Bad Boys
These Guys
15 Burpees
Sprint to Corner Post
15 Burpees
Bear Crawl to Corner Post
15 Burpees
Sprint to Corner Post
15 Burpees
Inch Worm to Corner Post
15 Burpees
Walking Lunge – Corner Light Post
30 Squats
Bear Crawl – Corner Light post
30 Merkins
Crab Walk – Corner Light Post
30 Leg Raises
Inch Worm – Corner Light Post (start position)
30 Burpees
CoT
Nameorama
Countorama
Picture
DATE: 1 Oct 2020AO: Falcon Hill (Kettering Middle School)
Q: Cobra
PAX: Goldstar
CONDITIONS: 48F, 76% Humidity
WARM-O-RAMA: butterfly, lower back stretch, 20x wing waggles IC, bad boys, these guys, ASAK
THE THANG:
COT
COUNT-O-RAMA
NAME-O-RAMA
Nah, just solitary walk in the park.
Date: 9:28
Time: 0530
AO: Higgins
Pax: Wilson
The Thang: 2 mile, 20# Ruck
YHC,
Wilson
p.s. That may not sound like much of a workout, but come join me. You will still meet the minimum requirements of a good workout: 1) You will sweat, and; 2) You will be sore the next day.
AO: Falcon Hill
Date: 9.29.20
Time: 0530
Q: Swobbles
The Sky Q provided a crisp cool morning for us to get a beatdown in.
Pax: Cobra
Stretch/warmup:
Bad boys, quad stretch, leg stretch, SSH X 15 IC
The thang:
Mosey to side of school with three light posts spaced out. At each light post, perform each of the following exercises.
⁃ Plank Leg ups
⁃ Merkin/shoulder tap
⁃ Mini squat jumps
⁃ Plank Kick throughs
⁃ Burpees
Light post 1: 10 seconds on, 10 seconds off
Light post 2: 20 seconds on, 10 seconds off
Light post 3: 30 seconds on, 10 seconds off
3 rounds total
COT
Prayer
Smart Park 9-28-20
AO – Smart Park
Q – Tails
PAX – Cobra, Swobbles, Kiddy P, Doogy, Armstrong, Meatball, DOD
Conditions. DARK! Nice and cool! Little bit of wind, but no rain as was expected!
Disclaimerama
Stretcharama
Harambarama
COT, Name/Count/Photo-ramas
DATE: 9/26/2020
AO: Dehavilland
Q: Italian Job
PAX: Swobbles, Rosy, Calvin, Bone Daddy, Kool Aid, Stamp, Tails, Kiddie Pool, Wilson, Faucet, Phone Home, Crockett, Jingles, Italian Job
Saturday morning brought perfect conditions for a Dehavilland beatdown. 14 of us toured the grounds. Here’s what we did…
The Thang
Mosey to Veteran’s Plaza
Mosey to the fishing pier
Mosey to Field 5
Circle Up in Centerfield
Mosey back to COT
NMM
It was an honor and privilege to visit you men and discuss leadership principles and growth opportunities. Thank you Swobbles and Crockett for the invitation. Thank you Wilson for your hospitality and for opening your home for us to meet and eat Friday. I’m looking forward to checking back in and seeing the big time growth that is in store for this region in the near future.
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. With the leadership team in place, I have no doubt that the future is bright for Dayton. Just remember to keep it fun. Keep encouraging men to step up and lead. Keep taking care of the six. Keep EHing those Sad Clowns, because at one point, you were in their shoes.
I’m encouraged by the heart of this region. Don’t ever let your culture slip away from where you are now. Keep watching out for each other and lifting each other up in not only your fitness, but in your fellowship and faith. Leave no man behind, but leave no man where you found him. Dig in and lean heavily on each other. Lock shields to thwart the innate desire for self-service. Remember that you aren’t the center of the universe and that other people are looking for leaders. When the world steps out, you need to step up. You’re trained and ready, so do it! Be the change your community needs. Lend a hand, an ear, a heart. Do what it takes to impact this world for the better.
You men encourage me to try harder. Keep up the good work. I’m proud to call you men brothers of the Gloom.
Aye!
Italian Job
DATE: 9/25/2020
AO: Smart Park
Q/PROCTOR: Crockett
PAX: Swobbles, Armstrong (RESPECT), Meatball
F3 Dayton wrapped up this year’s challenge this morning, Meatball pulled a Bigfoot, and an FNG got his name!
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
COUNT-O-RAMA: 4
NAME-O-RAMA: Armstrong was named!
COT
PIC
DATE: 9/24/2020
AO: Falcon Hill
WEATHER: 54° and calm
STARTEX: 0530
ENDEX: 0615
Q: Crockett
PAX: Cobra, Burt Macklin FBI, Goldstar, Tails
A friendly circle of cinderblock bois. PAX pick up their blocks and follow along! (No putting your block down during a round)
COT
COUNT-O-RAMA: 5
NAME-O-RAMA
PIC
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 