Fall Convergence 2018

simul nos firmiores

Regional PAX,

You’re invited to stand with your brothers across the region on September 8th, 2018 in Columbus, Oh for the 2nd Annual F3 Convergence.

Buying in! 8.13.18

We have seen men catch the competitive fever since the iron Pax challenge began. Determined to represent Columbus Ohio across F3 nation for bragging rights and authentic manliness.

Join us tomorrow 0530-0615

Jones Middle School in UA a place we call Camp Willis. For a national beatdown.

38 mins of none stop action, brotherhood, and intensity for us to show the nation what we have to offer!

QIC: Grovetucky

#modifyasneeded.

Back Blast – The Theatre 8.11.2018

6 PAX – Gimpy, crash, Dimon, Bumper, Queen, and a FNG.

Gathered around Bumpers F3 flag, and saw a FNG ride up on a bike. Made some quick introductions and waited for Dimon.

Dimon rolled in right on time. So we got started.

Grabed some bricks and walked to the bottom of the hill. Left them there and mosey’ed to the dock for some warmup.
Warm up:
SSH x25
CP x 15
Good mornings
Teach stretch
Overhead claps
Windmill

The Thang:
Lap around the lake with 8 stops at each stop we did:
10x merikans
20x jump lunges
10x Superman
10x planking choice for a 10 count.

Mosey to the hill where the bricks were eagerly awaiting us.
3 sets
Bear crawl dragging the brick up the hill
5 burpees
Down the hill
25 lcbs

Plank till the 6 is done

Plank series, right hand down plank touch low foot to hand in the air elbow for a 10 count.
swap sides do it again.

Walk the bricks back to the top.

Did Namorama, Then got some back ground and named Jewel.

COT and Queen let us out with a prayer.

Good job fellas.

Whine Man’s Hill Back Blast 08.09.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: ID, Rowdy, Bo Schembechler, Mariah

YHC arrived about two minutes before 0530 and spotted a stranger. Could it be, could it be… ID!! Welcome back man, props to Bo for the EH! At 0530, a disclaimer was… (just realized, I forgot the disclaimer!) anyways, mosey to playground for COP:

SSH x 30 IC

Windmills x 15 IC

Willie Mays Hayes x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 IC both forwards and backwards

Downward Dog / sprinters stretch

Hamstring stretch on one knee other leg extended forward

Rash stretch

Mosey to the corner for THE THANG:

Leg exercise at bottom of hill, upper body exercise at top of hill at fire station

Low and Slow squats x 5 then run up the hill for hand-release merkins x 5. Repeat with 10 reps, then 15 reps

Indian Run to the base of the Elmwood Hill

upper body exercise at the bottom, leg exercise at the top

Dry Docks x 15, run BACKWARDS up the hill, stationary lunges x 15 each leg. Repeat with 10 reps, then 5 reps.

Mosey back to shovel flag, with AYG the last 200 yards

Straight-leg toe touches x 15 IC

World-War 1’s x 20 on up command

AMRAP burpees x 1 minute

Name-o-Rama, COT, and BOM as ID led us out in prayer as we prayed for Bo’s grandmother. Welcome back ID!! Great job this morning PAX!!

AYE!!

GT

 

8/8/18 band of brothers antrim park

4 PAX made it to the wet and muggy gloom of antrim park for band of brothers

@dimon @headsup  @gimpy @wildebeest

Mosey short run down to lower lot and back
COP: ssh sungods abe begoda hillbillies

500 rep reaper:
1. Body squat
2. Spider man pushup lt rt is 2
3. Broom stick deadlift / stick overhead knees bent butt back bend stick to mid shin then stand up
4. Mountain climbers

1st rnd 5 reps then 12 rounds of 10 reps
(All in cadence with pax taking turns)
No breaks (1 20cnt before last set of 4 rounds)
17:56 for time

Block curls x 30
Block press x 30
Plank 6 10 counts

Farmer carry 2 blocks full length of parking lot around big circle and back then 20 merkins.
Farmer carry blocks to playground 20 merkins

0615!
Circled up;
Glad to have @gimpy with us on a Wednesday

Tomorrow leg day. Will be a slow trip around the lake.

Have a great day!

Brick City -08.06.2018 Pre Blast

Camp Willis Pre-Blast 8.6.18

Where: Battelle Riverfront Park – 25 Marconi BlvdW

When: 0530-0615

Who: Open to all PAX and FNG’s

What: A little of this. A little of that. Some extra stretching after a hard Monday beatdown. Some hard rocking good work too!

The Bear Back Blast 8.06.18: Iron Pax Challenge Week 1

AO: Camp Willis (Jones M.S)

PAX: Mariah, Wildebeast, Rowdy, Big Green (FNG), Grovetucky, Bo Schembechler, Rash, Hack, Matrix (FNG), Ball Bearing, Phoenix, Sunshine, Bootleg, Jumbotron

The PAX arrived early, eager/apprehensive to take on the IronPax Challenge Week #1. YHC gave the disclaimer at 0529 and then mosey to the track for COP:

SSH x 30 IC

Willie Mays Hayes x 15 IC

Sun Gods x 15 IC forwards and backwards

Downward Dog, Sprinters stretch, Rash stretch

Then THE THANG, IRONPAX CHALLENGE WEEK #1

50 AirSquats

40 BigBoi Sit-ups

30 Merkins

20 Bonnie Blairs

10 Burpees

400 meter run

Repeat 4 times total

Mariah and Wildebeast led the way, posting times of 23:37 and 24:04 respectively!! Mogul, you know what time you have to beat!

Mosey/walk/crawl back to the flag for Name-o-rama, COT, and BOM. We welcomed 2 FNG’s, Big Green and after a year-and-a-half of headlocking, Matrix made his long anticipated debut!! Great job today PAX, I can’t wait to see next weeks challenge

AYE!!

GT

Back-Blast 08.01.18 – Crawls,Carries, Casualties & Core

Where: Camp Willis (aka – Jones Middle School)
When: 0530-0615
PAX: Ballbearing, Mogul, Regulator, Odoyle, Grovetucky, Rash, Ditka, Brain, Hack, Chicken Little
QIC: Mariah

Pax assembled, quick disclaimer, luckily people brought extra kettle bells as many were without. Mosey to the track.

COP
SSH x30 IC
Imperial Walkers x20IC
Sun Gods x30 IC
Cotton Pickers x20 IC
Lunge Stretch/Reach to sky x10 IC each leg

THE THANG
As quickly as possible we gathered for the Pre-Season Challenge of 100yd bear crawl/25 hand release merkins REPEAT. Mogul and Ballbearing had watches and those were used for timing. We did 2 waves on the track. Probably a little over 100yds. Somehow there was confusion on the timing but all PAX completed and we moved on.

YHC told everyone to lineup on the goal line with kettle bells and count off 1s and 2s. Match up with similar body weights.

Partner 1: bottoms up walk with both bells to the 25yd line, 10 burpees – REPEATO to the 50yd line for 10 more burpees. Overhead walk with both bells to 75yd & 10 more burpees, overhead walk to the end goal line and casualty drag partner from under arms to the 50yd line, drop him run back to the goal line get the bells and run 100yds to the starting goal line.

Partner 2: Alternating bear crawl and lunges each 25yds until opposite goal line and plank for partner 1 until he’s ready to drag you. Mosey from 50 to opposite goal line ready to switch.

Everyone was saved from the car fire. We then moved over to the stadium steps at the 50yd line. 1s did a decline plank walk to one end and 2s went the other direction. If for any reason you quit before the end it’s 3 burpees then back on where you got off to continue. I don’t think there were any burpees. This marks the longest non-stop plank walk I’ve seen the pax do. Steep penalties for quitting to rest may be a good motivator. Although, the stadium step is lower than the guardrail at Griggs.

Mosey back to flag with bells. 8-Count body builders x5 IC.

COT – BOM
YHC shared some words on F3 being a marathon and not a sprint. Words from Dredd. A lot is accomplished by showing up. Everything doesn’t have to change right now. Make F3 your long game. Never get too comfortable with where you are. It’s too late to get ready once you find yourself in a situation wishing you were more ready. Every day is a chance to get better. Our potential is always changing and there are many ways to grow as a man if you’re a man that shows up.

Always honored to be in the company of these guys.

YHC – Mariah

8/1/18 antrim band of brothers

4 PAX @headsup @dimon @queen @wildebeest

Inspired by the other group doing the challenge: marked out 100ish yrds with 100 paces across parking lot mape with cones.

Mosey down to dock
CoP: ssh running lunges hillbillies cotton pickers sungods
Stretch
Mosey back up to parking lot

Bear crawl 100yds
25 hand release merkins
Repeat back

(@dimon best time 1:57 and 2:03 for bearcrawl and 25 hand release merkins)

Superset
10 merkins 10 squats 10 mtn clim 10 lbcs
Repeat x 8

Abs: 1 min each
Circle abs rt then lt
Glute bridge press
Side to side heel taps

ss whats: 5 ssh 2 exercises
Burpee
Merkins
Squats
High jumps
Repeat

Closed with name-a-rama and prayer