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5.28 MEMORIAL DAY WORKOUT

WHO: MEN

WHAT: WORKOUT

WHEN: 0600-0700 Monday 5.28.18

WHERE: Jones Middle School (CAMP WILLIS)

WHY: TO GET BETTER

FB LINK: https://www.facebook.com/events/1756806931033771/
Mondays are a staple in F3 Columbus, always a larger group of HIMs posting to really push their limits. Come prepared to share a story of freedom, biography, or inspiration for the PAX that post on this Memorial Day Workout.

POST WORKOUT : 2nd F – BREAKFAST @ Bob Evans 0715-When ever for those that don’t have to work.

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5.16.18 Back Blast – “I got this!”

WHO: Mogul, Rash, Matlock, Teach (QIC), Brain, Ball-bearing

WHERE: Whineman Woods

Time: 0530-0615

WHAT:

Mosey up the hill to the fire station for warm up

Sungods, sumo squat hold, Stevie Wonders, elbow to instep stretch, teach, slow and low cotton pickers, 50 merkins

Mosey down to the soccer field for some work

The Thang

4 rounds with 1.5 min rest in between

Jog to 18, sprint to half field

3 single leg hops alternating legs to the other end of field

Jumping skips to half field

Bounding skips to other end of field

Duck walks to half field

zig zag run to other end of field

side shuffle squats to half field

lunges to other end of field

broad jumps to half field

suicides to other side of field and back to the far end

Rest for 1:30 repeat

Mosey to flag

Leg raises for 10 count around the horn

Words of wisdom – when fear creeps in or when the mind tries to tell you its too hard, catch yourself and use a mantra to keep you focused – I like “I got this” or “we got this”

YHC

Teach

 

 

 

5.16.18 antrim band of brothers upper body core strength

7 PAX woke up early in the muggy warm air….better than snow and ice for sure! @spotlight @francispsycho @headsup @dimon @savannah @id @wildebeest

Mosey down to bottom:
COP
SSH / cotton pickers / slow squat x 20 / fast squat x20
Side lunge rt lt / merkin 20 / plank 10cnt each pax (8) / sungods / slow squat – high knee jump x 2 x 10

Mosey back to top

MOVE QUICK  NO STOPS
Blocks: circle up
Shoulder to shoulder x 20
Block merkin x 20
Plank walk to next block repeat x 3

30 curls
10 merkin walk ups
Plank walk clockwise repeat x 3

10 front raises
3 block burpees
Plank walk clockwise repeat x 3

20 fat man twist with block
10 decline merkins
Clockwise repeatx 3

1min burpees
1min merkins
1min curls
1min lbcs

Ending right at 0615

Count off…name a rama
Glad to have ID back to the PAX

@spotlight headlocked @dimon to Q leg day. Not sure that was a good idea!! Join us tomorrow for Antrim leg day.

As always…ended in prayer for ojr families and for us to be stronger…better…husbands fathers and friends.

BRICK CITY (TUESDAYS ONLY) Pre-Blast

WHO: Really any man that can stand up

WHAT: 45 Minutes of Movement

WHEN: TUESDAYS ONLY, 0530-0615

WHERE: Battelle Riverfront Park, 25 Marconi Ave. Columbus, OH 43215

WHY: The Scioto Mile is just to beautiful to not take advantage of at least one day a week! Let’s use as much of it to get better as we possibly can!

SYITG,

Bo

Pre-Blast The Theater 05.12.18 “Mother May I?”

Where: The Theater (Antrim Park 5800 Olentangy River Rd.)

When: 0700 – 0800

QIC: Francis

Who: All HIMs, PAX, FNGs, and EHs interested in getting better together!

What: You don’t need your Mother’s permission to post. Come out and come ready for a solid weekend warrior workout. Your cardio health, burpee endurance and core strength will thank you.

Whine Man Hill Back Blast 5.10.18: Leg Day

AO: Wyman Woods Park (0530-0615)

QIC: Grovetucky

PAX: Mariah, Mogul, Brain, Ahhh, Matlock, Rash

YHC awoke to thunder @0330 prompting a look at the forecast which called for 70% chance of thunderstorms at 0500 hour. I have no desire to work out outside during a lightning storm. However, I signed up to Q, so I went back to sleep hoping for the best. As I awoke at 0445, I was pleased to hear the rain had stopped and the birds were chirping. My lightning storm VQ will have to wait for another day!!

At 0530 the disclaimer was given as late arriving PAX came into the parking lot hot. Mosey with high knees and butt-kicks to the playground for COP:

SSH x 30 IC

Sun Gods x 10 IC forward and backwards

Overhead claps x 15 IC

Side to side Cotton Pickers x 10 IC right to left and x 10 IC left to right

Teach stretch, Rash stretch, and hamstring stretch (one leg extended)

Then mosey to the street corner for THE THANG:

Run up the hill to fire station entrance and back, then 20 merkins. Rinse and repeat for a total of 4 sets

Indian Run to the tennis courts on Goodale:

LBC’s x 20 IC

Bear Crawl Suicides: Bear Crawl to second court, Crawl Bear back, perform 10 squats. Repeat to 3rd and 4th tennis courts. Modification was Crab Walk in place of Crawl Bear.

Freddy Mercury’s x 10 IC forwards, x 10 IC backwards

Indian Run back to the playground, then mosey to the midfield of the soccer field.

Duck Walk midfield to end-line, Squat Jumps back to midfield

Hop on right leg to end-line and hop on left leg back to midfield

Pulse-up, V-up’s x 15 IC

Lunge to end-line, Lizard Walk back to midfield

Mosey to the flag for 4 minutes of stretching with Rash (Discus thrower’s stretch, Downward Dog/Upward Dog, etc)

Name-o-Rama, COT, BOM as YHC led us out in prayer, giving thanks the storm subsided for our workout.  Thanks to Rash for closing us out with some stretching and thanks to the PAX for pushing YHC today.

AYE!!

GT

Whine Man Hill Pre-Blast 5.10.18: Leg Day

AO: Wyman Wood’s Park

QIC: Grovetucky

Who: All PAX, EH an FNG

Simply put, Thursday is leg day, so we will pound the legs! Oh, and expect to keep the heart rate up! Join us to get stronger!!