F3 Dayton


AO: Falcon Hill

Q: Stamp

Pax: Anthill, Burt Macklin, FBI; Cobra, Goldstar, Nader

Coupons: 80, 60, 40, 40, 35, 20 pound sandbags

The work: Ladder 1-5 starting with deadlifts, bent over rows, front squats then run 60ish yards and back after each set. Ended with a team carry of the 80, alternating every 50 steps. Anthill is a show off. Haha.

Cardio and sandbags build character.



Rainy Boiz // Falcon Hill // 3.10.20

AO: Falcon Hill

Date: 3.10.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Nader, Stamp, Cobra, Ant Hill


Arm stretch

Quad stretch

Leg stretch

Cobra stretch

Arm kettle swings

Arm swings

Torso twists

The thang:

Block up

3 rounds:

Block Presses x 15 IC

Block Squats x 15 IC

Block Curls x 15 IC

Block Swings x 15 OYO

Burpees x 10 OYO

After round 1: Bruce Lee ab exercises x 15 IC

After round 2: Cardio in place – Side straddle hops, high knees, mountain climbers, side straddle hops x 15 IC

After round 3: Bruce Lee ab exercises x 15 IC



Hello Spring!

March 9, 2020

AO: Higgins

Q: Goldstar

PAX: Wilson, Nader, Cobra

Warm up:

Lower back stretches

Side Straddle Hop x20 IC

Cherry Pickers x20 IC

jog park

Tha Thang:

x20 leg lifts

x10 pushups

x20 flutter kicks

x10 push ups

x20 American hammers

x10 push ups

x20 dying cockroaches

x10 push ups

x20 bicycles

x10 push ups

x20 little baby crunches

x10 push ups

x20 heel touches

x10 push ups

Circuit 1: x2

1st person: sprint across lot and back

While person one is sprinting:

2nd person: air squats amrap

3rd person: push ups amrap

4th person: pretend jump ropes

Circuit 2: x2

1st person: burpees x10

While person one is doing burpees:

2nd person: LBC’s amrap

3rd person: Carolina dry docks amrap

4th person: parking blocks step ups

2 laps around the lot





Dehavilland – 3.7.20

AO: Dehavilland

Date: 3.7.20

Time: 0530

Q: Swobbles

Pax: Wilson, Nader


Bad boys

Leg stretch

Quad stretch

Cobra stretch

Mountain climbers x 15 IC

Side straddle hops x 15 IC

The thang:

Pearls on a string

10 total stops

Each stop – lunges x 10 per leg, squats x 10, burpees x 5

Total: 100 lunges per leg, 100 squats, 50 burpees

Bruce Lee ab exercises x 10 IC after stop 5



Dayton F3

Tuesday 03/02/2020
Falcon Hill Garage
Q: Stamp
Pax: Bidet, Cobra, Crockett, Goldstar

Sandbag Sufferfest
Coupons: 120lb, 80lb, 60lb, and two 40lb sandbags.

Alternated partner carries about 75 yds with the 120 while other PAX alternated exercises with sandbags. Pick you own weight, exercises oyo until team with the 120 gets back to the start. Alternated between OH Presses, BO Rows, front squats, back squats, leg lifts, planks, and curls. Ended with three sets of 10 sandbag back squats with a ten second hold on the last rep at three waypoints.



5 guys – Burpees in the cold with sunshine

AO: Dehaviland
PAX: Nader, Wilson, Faucet, Mama Mia, Crockett
Q: Nader

Warming up (not really)

The Thang:
The burpee challenge, 60 seconds on the clock, progression of burpees from 1-15, each round with 20 toe taps on parking blocks, sprint from one side of lot and back.

Cool down (really)
Dealers choice with lbc’s, Moroccan night clubs, dry docks, side straddle hops, torso twists, imperial walkers, planks, line hopping, and i’m just making up names now…

Don’t miss it next week. Don’t be a sad clown. Peace out!

Garage fun


AO: falcon hill – garage

Q: goldstar

Pax: stamp, Swobbles, Nader, cobra, bidet, crockett

Mosey to parking garage


Pickin taters ICx20

Windmills ICx20

Imperial walkers ICx20

Jump squats x20

Tha thang:

-20 reps of called out exercise at start point then Suicide sprint to pillar one, then back, then to pillar two. At pillar two do 20 reps of called out exercise. Sprint back to beginning and 20 more reps.

Round 1) merkins

Round 2) squats

Round 3) jump squats

Round 4) hand release merkins

Round 5) side straddle hops

Speed round of Bruce Lee’s to close out

Mosey back to flag