Falcon Hill Underground

DATE: 6/15/2021
TIME: 0500-0615
AO: Falcon Hill
WEATHER: 60’s and Clear
Q: Crockett
PAX: Tails, Pavarotti


  • Mosey to the coupons (~120y)
  • Farmer carry two coupons back
  • 10 Block Presses IC
  • 10 Block Rows IC
  • 10 Block Squats IC

The Thang

  • Played a game of round-robin with coupons. One HIM at a time did 20 reps of an active exercise while the others did a static exercise w/coupon. All PAX count the reps. Continue until the full circle has completed the active exercise.

ROUND 1 – Active: 20 Block Curls Static: Rifle Carry
ROUND 2 – Active: 20 Block Tricep Extensions Static: Al Gore
ROUND 3 – Active: 20 Block Rows Static: Block Cradle
ROUND 4 – Active: 20 Block Squats Static: Air Force Plank

  • Farmer Carry (Left Arm) ~40y
  • Farmer Carry (Right Arm) ~40y
  • Rifle Carry ~40y
  • (Put coupons away)
  • Suicide-6 back to flag
  • June Challenge (4-count Mountain Climbers for 3 minutes): 52 reps avg
  • Bat Wings IC x10


  • HBO late at night was random and scarring back in the day
  • None of our 2.0s were capable of staying asleep this morning
  • Consummate mountain man that he is, Tails noticed and pointed out some poison ivy starting to grow near the coupons.

COT | Name-o-rama | Count-o-rama | Pic


AO: Smart Park

Date: 06-15-2021
Time: 0530
Q: Armstrong
PAX: Cornelius, Jazz Hands, Swobbles, Ditka, 9-Volt
CONDITIONS: Beautiful…humidity finally cleared out!


· Quick Mosey to Kroger Hill

· 12 Fire Hydrants IC

· 12 Pointers IC

· One-handed Planks, 30 secs per side

· Two-handed Planks, 60 seconds


· Retrieve small Logs for half of the PAX

· LAP 1: Cradle-Carry Logs to traffic light & back (teams of two take turns carrying)

· LAP 2: Shoulder-Carry Logs

· Return Logs to hiding-place

· Fast Mosey back to Flag

· 3 Minutes for the Mountain Climber Challenge: New Record of 54 sets average!

Count off | NameOrama | COT | Picture

Bag of Coupon Chaos 6/14/21

Date: 6/14/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Ditka, Swobbles, Who’s There, Rabbit Trail, Meatball, Cornelius (q)

Conditions: humid again

The Thang:

Warm up:
20 Tater pickers

The Thang:
PAX stand in a circle with coupons. In the middle of the circle is a bag filled with note cards with coupon exercises and quantities are written on it. 1 PAX draws a card and calls cadence for the rest of the PAX. Continue until time is up.

Exercises completed in no particular order
15 American blockers
25 block rows
25 block sits
25 block squats
15 block figure 8s through the legs
25 Block pickle pointers
25 block swings
25 block tricep lifts
10 block snatches each arm
25 block presses
10 block leg lifts
40 yards murder bunnies
15 block sit ups
25 block curls
25 block push outs
15 blockies
5 down and back runs scattered throughout.

Finish with 3 minutes of 4 count mountain climbers. 48 average.


R3 – Rehab/Recover/Ruck

Date: 06-14-2021
Time: 0530
AO: Road Show: Stebbins (New AO Search)
Pax: Fence Post
Q: Wilson

Fence Post and YHC are in search for a convenient AO to establish an R3 workout. A perfect, light workout for someone coming off an injury, recovering from a vigorous beatdown, with an occasional light ruck (or no ruck) just to beat the fart sack and get the blood flowing to start the day.

The Thang:

Stretches. LOTS of stretches

20 minute walk



Why do we pick up the six?

Date: 06-12-2021

Time: 0700

AO: DeHavilland

Pax: Armstrong, Crockett, Ditka, Faucet, Fence Post, Swobbles, Zebra

Q: Wilson

Pick up the six is a phrase we use all the time at an F3 workout. I thought about it a lot this past week and wanted to explore it with the Pax. So after opening with the mission and core values, I instructed the Pax to take up a plank position.

“In addition to our mission and our values, a common expression we use is that we pick up the six,” I stated. I paused, then continued: “Why do we pick up the six?”

Silence. I can hear the thinking: What is Wilson doing? This is not our normal routine!

“Because we leave no man behind or leave him where we found him,” offered Armstrong.

“Sure,” I replied. “But, why?”

Oh, man! I came for a workout and this guy is making us think??!!

“As a group we are stronger than any individual?” posited Fence Post.

“Oohh!!” said I. That’s getting close.

Ditka jumped in, “Because we keep together during a workout.”

“OK,” I said. “Let’s combine those thoughts into an easy to remember slogan. Why do we pick up the six?

“Because we are a team.”


  • SSH
  • Imperial Walkers
  • Windmills
  • Pickin’ Taters

The Thang:

Multi Round

17 reps (68 total reps – Wilson’s New Age): After each set, mosey to the marker, return to the starting point. Rinse/Repeat. After the 4th set, pick up a Pax who hasn’t finished and work with them.

Exercises (Mosey to the opposite end of the field between each exercise):

  • Merkins
  • Air Squats
  • LBCs
  • Heels to Heaven
  • BreakDance


We concluded with our June challenge of average/Pax of LBCs.

Come join team F3 Dayton. How? Show up. Work out. Be a part of our team.


AO: Smart Park

Date: 06-10-2021
Time: 0530
PAX: 9-Volt, Jazz hands, Cornelius, Armstrong (q)
Conditions: Another great rainforest-like day!

THE THANG: Ruck 1.5 miles RT to mid-Waldruhe. We each shared the burden of being under 60lb. sandbags half of the time.
MUMBLECHATTER: 9-Volt has a special hat ready for his VQ! Caesar’s Creek Overnight CSAUP planning underway – stay tuned!
JUNE CHALLENGE: 144 reps was the average of the LBCs turned-in by 4 PAX.

“You’re off to great places, today is your day. Your mountain is waiting, so get on your way.” – Dr. Seuss

Count off | NameOrama | COT | Picture

50/50 raffle prizes

Date: 6/9/2021 AO: Smart Park
Conditions: tropical 70 degrees and moist air
PAX: Wiggles, Cornelius, Swobbles, Meatball, Nine Volt, Ditka (q) and newest HIM …Rabbit Trail.

Warm up: SSH, imperial walkers, windmills x 10

The work:
50 reps of exercise, than grab a prize and run 200m.
Repeat 50 rep exercise, grab a prize and run 200m.

Prizes include- weighted ball, coupons, scuba tank, cone.

Should taps
Flutter kicks

3 minute challenge this week are crunches. This team of 7 averaged 145 reps. This may be the record for the week!

Mumble chatter- Cornelius has a groupie following with his music selection. He likes to play it loud.

Welcome to newly named ‘Rabbit Trail’, look forward to having him lead with us.

Photo/Video/Circle of Trust

Hill Fun Ruck

Date: 6/8/21

AO: Smart park

Pax: Swobbles, Cornelius, Armstrong, Who’s there?, Ditka, Jazz Hands! (Q)

Conditions: 70 muggy

Warmups: Stretch what hurts

The Thang:

  1. Ruck to Kroger Hill
  2. Bucket Brigade with coupon up, down, repeat
  3. Everest lunge squats up, down, repeat
  4. Rope Waves
  5. Grab Log and Go
  6. Ruck Back to base
  7. 3 minutes of crunches for a PAX avg of 122

Outstanding efforts by all PAX

It was a real nice sweaty time




Round and round 6/7/21

Date: 6/7/21

AO: Smart Park

PAX: 9volt, Wiggles, Packer, Goldstar, Ditka, Swobbles, Cornelius (q)

Conditions: humid

The Thang:

Draw 7 cards from F3 beatdown deck (1 for each pax) to determine stations.
Report to station and perform exercise for 1.5 min, 30 second rest repeat until all Pax have done each exercise.
Monkey humpers
Mountain climbers
Freddie Mercuries
Alternating side squats
High slow flutter kicks

Indian run around Smart Park

Circuits with new exercises 2 min, 30 second rest
Hand release merkins
Clap merkins
High knees
Calf raises
Low slow squats

Indian run around Smart park.

3min of crunches.


Swobbles 100th Q

AO: Dehavilland

Date: 06.05.21

Time: 0700

Q: Swobbles

Pax: Phone Home, Wilson, Who’s There, Crockett, Tails

Swobbles 100th Q

Exercises with lessons I’ve learned about Q’ing and posting tied in.

Warm up with 100 Side Straddle Hops

In a large circle with all PAX facing away from each other, start with 25 (4-count) SSH OYO. For the next 25, partner up with another PAX to knock them out. For the last 50, we’ll do them all together IC.

Lesson: there have been times when I’ve worked out alone or I’ve been with 1-2 other PAX. Stay consistent and more will come alongside you and you’ll have made it more accessible for men that need it.

Next up, 100 burpees OYO. Pick up the six by doing burpees for/with PAX.

Lesson: workouts can be downright brutal sometimes, just like life. Having men at your side to get your six is rare in both cases. It’s something special that we have.

20 penalty squats IC for two late arrivals.

With the remaining time, we got through 100 reps of as many exercises as possible:

  • Merkins
  • Squats

Lesson: F3 is challenging, important, and many men need it, but we can’t forget to enjoy it! It’s adult recess and it’s fun!