AO: falcon hill

Q: Stamp

Pax: Wilson, Goldstar, Nader, Burt Macklin fbi, zebra, Swobbles

S. A. M.

25 push ups
25 air squats
200m run
Repeat x8

25 push ups
25 air squats
Repeat x2

250 push ups
250 air squats
One mile run





May 9, 2020 – DeHavilland

Class of 2020 Tribute

DATE: May 9, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Goldstar, Swobbles, Tails (WhistlePig, Kooter)

Cuatros Hermanos met me this beautiful but chilly quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs x 20 IC, Imperial Walkers x 20 IC, Pickin’ Taters x 20 IC,

forward and backward shoulder rolls x 20 IC, Zebra Butt-Kicks x 20 OYO.

The Thang:

This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. First checkpoint Tails (Welcome back Kotter!) chose Squats x 20. Second checkpoint was Swobbles (Wobbles but doesn’t fall down) with Merkins with arm extensions (probably a proper name for it but details) x 20. Third stop was Wilson with Lunges x 20. We moseyed back to the Shovel Flags for a quick water break. Then we moseyed to the fourth checkpoint which was Goldstar with Burpees x 20. Tails gave us a 10 count, then me moseyed to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. Then we moseyed over to the Memorial for our last station. We talked a little Charles Kettering history at his memorial, then wed did One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.

COT – Delegated to Wilson

Attachments area

Falcon Hill – 5.7.20

AO: Falcon Hill

Date: 5.7.20

Time: 0530

Q: Swobbles

Pax: Burt Macklin FBI, Goldstar, Wilson


SSH x 10 IC

Arm swing butt kickers/arm stretch

SSH x 10 IC

Arm kettle swings/torso twists

SSH x 10 IC

Quad stretch/leg stretch

SSH x 10 IC

The thang:

Navy seal burpees x 10

Mosey to blocks

Block press x 15 IC

Block squat x 15 IC

Block curls x 15 IC

Block kettle swings x 15 OYO

Block burpees x 15 OYO

Run to light post and back, pick up the six, recover

Repeat as time allows (we did 3 rounds)

Mosey back to flag



Cinco de Stampo

Cinco de Mayo

Q: Stamp

PAX: Goldstar, Swobbles, Wilson, Zebra

5 rounds of each exercise

11 push ups
1 run down and back

11 squats
Run down and back

11 leg lifts
Run down and back

11 shoulder taps
Run down and back

5 burpees
Run down and back


5PAX on cinco de mayo

Prison Workout – Jailhouse Strong.

Date: 5-2-2020
Time: 0700
AO: DeHavilland
Pax: Sobbles, Rosey, Goldstar, Zebra
Q: Wilson

Today’s workout is sponsored by “Prison Workout – Jailhouse Strong.” It’s inspiring.

I’m going to steal a page from it (ha, ha!) and we’re going to follow what’s called the Juarez Valley 10 Method. You can see some YouTube vids on it to get the hang of it. I’ll try to explain it.

Warm up: 20 reps in cadence


Pickin’ Taters


Imperial Walkers.

The Thang:

We will pair up exercises for this. First round:

Merkins – 10 reps.

Walk 8 feet (approximate length of a jail cell)

Squats – 1 rep.

Return to starting position

Merkins – 9 reps

Walk 8 feet

Squats – 2 reps.

Return to starting position

Merkins – 8 reps…

So from the first position, start with 10 reps and DECREASE 1 rep each time you return. At the second position, start with 1 rep and INCREASE 1 rep each time you return to the second position. This will total 55 reps per exercise in approximately 12 to 15 minutes. First finishers should Plank or Al Gore until all are finished.

Mosey to the pull up bar.

Set 2: Pair up Pull ups (Chin ups/Toes to Bar/Knees to Elbows/Jumping Pull Ups) with Jump lunges (modify to step lunges).

Plank or Al Gore until all are finished.

Set 3: Pair up Heels to Heaven with Archer Merkins

When moving from Point A to Point B and back, don’t just walk this time. Your choice of mobility: Bear Crawl, Monkey Walk, Inch Worm, Carioca, Crab Walk, etc.

Mosey back to the flag.

5 sets of 5 reps of Jump Squats, 3 count down, power up on 4. Ten count between sets.

For an appropriately social distanced workout, join us. You can still work up a sweat and get sore.



A Return to Normal

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. That mission is vital now more than ever and F3 Dayton is returning to normal workouts with social distancing practices so we can continue to get better together.

Send us a message on Facebook, Instagram, or at F3dayton@gmail.com to learn more and find out how you can join. #F3dayton #F3 #F3nation #fitness #ironsharpensiron

Return to the Gloom


AO: Falcon Hill

Q: Goldstar

PAX: Swobbles, Wilson, Goldstar


The ground was wet today. Goldstar does not like getting his hands wet with gloves on. No Bueno. The PAX did no warm up and redirected by route of mosey to the Greene Parking Garage. Here we enjoyed a warm and cozy beat down that went as follows:


x40 American Hammers (Goldstar’s Choice)

Suicide Sprints (equal to .25 miles)

x40 Air Squats (Swobbles’ Choice)

Suicide Sprints

x40 Carolina Dry Docks (Wilson’s Choice)

Suicide Sprints

We took a 2 minute breather and then we repeated this.

After completion we Slowsied to the cross walk and then Mosied back to the flag.