Date: 04-13-2019
Time: 0700
AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Q: Wilson
Warm Up in the Parking Lot
SSH IC X 20
Imperial Walkers IC X 20
Windmills IC X 20
The Thang:
Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.
Sledge hammer/tire smash
25# Medicine ball situp
25# Sandbag Round the World
15# Dumb bell swing
25# Medicine ball Push press
Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.
Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.
Back to the COP, same timing as before.
Tire jump
Elevated merkin right
Elevated merkin left
Sandbag push press
Triceps press
Another round of sprints, bear/crab stuff, etc., etc.,…
Final COP with makeshift club bells
Round the world
Grave diggers
Squats
Big arm swings
Step lunges
With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.
A year ago it seemed impossible. If you had told me we would still be here, one year later, stronger and harder in body and mind, I wouldn’t have believed you!
But here we are!
Birthday beatdown
Mosy to Gazebo.
Warm up routine consisting of stretches, windmills, cotton pickers, SSH.
Goldstar led us in a round of Roasted pig.
Mosy on and started a Indian run. Had to pick up the 6 heavy on the FNGs, but they really gave it their all!
Dora 1,2,3 at happy hill. 100 plank ups, 200 squats, 300 SSH.
Sprint planks back to the flag.
COT – Thanksgiving and TAP. Named Elmer. Got to hear some from FNGs, Goldstars hardwork at internet promotion of F3 Dayton is paying off!
… and continued to mosey around the trail to the… whatever it’s called… the big steel X where we rotated through
Assisted Al Gores
Merkins
Lateral hops over the X
…and continued to mosey further down the trail (while trying to maintain an upright position as we hit the patch of ice) to the pull up bar for three sets of
5 pull ups
15 LBCs
…and then continued to mosey back to the parking lot for:
The Second Thang:
Being inspired by the F3 Beatdown Deck, I designed a make-shift set of dice. Two are regular, numbered 1 to 6. The third has five exercises
Merkins
Burpees
LBCs
Freddy Mercury’s
Squats
The sixth side has the F3 logo (Wild/Dealer’s Choice). The two numbered die are multiplied for the number of reps to be done.
For those times when you don’t know what to do for a workout. Totally random. Getting down on the ground and back up for 1 LBC is more of a workout than the LBC. Goldstar rolled us a 25 rep burpee!
That’s when I decided that some exercises could be done as a group.
Date – 3/30/2019
Time – 0700
AO – DeHavilland
Pax – Faucet, Wilson
Q – ……
There was no Q today. No one stepped up. Today marked our 52nd consecutive Saturday workout at Delco Park, completing our first year. But with no Q, Faucet and I rolled uncontrollably on the ground in anguish crying, “No Q! No Q?! Whatever will become of us???”
Yeah, right. We took turns….
We started with a mosey around the pond. Twice. A year ago I don’t think I could last a quarter of a mile. Last October I know I fell short on a half mile run. In January I made it around the half mile trail. Today: a full mile non-stop.
Yes, I’m bragging. But not on my physical prowess. I have made progress over this last year because a group of guys have been willing to get together on Saturday mornings (and Mondays, too) and sweat together. It works.
We slowsied to the memorial area where we rotated through:
pull-ups/chip ups
declined/inclined crunches
Bulgarian slit squats
inclined Merkins
Back in the parking lot we moved to some shoulder mobility movements with PVC poles and weighted ball bats, followed by:
SSH
Imperial Walkers
Air Squats
Another mosey to the gazebo for a final round of Merkins.
Count-o-rama (didn’t take long…)
COT
It doesn’t take a big group to get better. All it takes is showing up.
F3 Dayton 