Rocks to Roots 1.7.2017 Pre-Blast & Registration Link

JOIN members of the F3 Columbus PAX as we hit the trail early on January 7th for a 10K trail run: Register Here :


Back-Blast 12-14-2017: So Fresh, So Clean

AO: Whineman’s Hill (Wyman Woods Park)

When: 0530-0615

QIC: Jumper

PAX: Mariah, Francis, FNG (Blind Spot), Rash, Wildabeast, Crossgrain, Grovetucky, Tony Paco


Arrived at AO at 0523 to see multiple PAX participating in mumblechatter. YHC exited truck and forgot his gloves in the truck (they say Q adrenaline makes you skip a beat at times…I believe them). As I approached the PAX, I heard a blend of heavy rock music and country music and knew right then it was going to be a special morning in the GLOOM.

FNG (Blind Spot) was present so F3 disclaimer was given and PAX moseyed to THE HILL…

Warm UP:

  • SSH x 30 IC
  • Zombie Walkers? x 20 IC
  • Sun gods x 20 IC (and reverse)
  • Cotton Pickers x 30 IC
  • Teach stretch OYO

Here we go…

  • 10 burpees OYO

Mosey to soccer fields…

  • 10 sprints (10 second breaks in between each sprint)
  • PAX Plank – 10 seconds each
  • Mountain climbers x 30 IC

Mosey back to base of THE HILL…

  • 10 burpees OYO
  • Monkey humpers x 57 IC
  • American Hammers x 30 IC
  • WWI x 20 IC
  • Superman back crunch x 20 IC
  • Back stretch OYO
  • 20 merkins OYO

Mosey back to soccer fields…

  • 10 burpees OYO

***PAX proceeded to run sprints until someone beat the QIC. After Mariah almost took down YHC in a sprint, Wildabeast channeled his spirit animal (potentially in cahoots with Mariah…not sure, it’s a conspiracy theory of mine) and “attacked” Jumper at the start of the next sprint like YHC was a prey running along the African plains. Needless to say, the PAX was tactful in finding a way to beat the QIC and end the sprints. Respect was given.

Mosey to flag…

  • PAX Monkey humpers – 5 count each
  • PAX Plank – 15 seconds each
  • PAX Mountain Climbers – 5 seconds each
  • American Hammers x 30 IC
  • PAX Protractors – 10 seconds each
  • SSH x 35 IC

COT – Count off, welcomed FNG (Blind Spot), Name-o-Rama. YHC shared #sofreshsoclean thoughts and finished by praying the PAX into the rest of the day…

God gives us the ability to start fresh each day. What a gift this is…seriously! Let’s be HIM who give ourselves and other people in our lives (wives, old friends, coworkers, bosses, you name it) that same opportunity to start again with a clean slate. Lord knows we goof up often and need second, third, tenth chances at things sometimes. Just gotta keep growing HIM of F3Columbus! #sofreshsoclean

– YHC (Jumper)


Pre-Blast 12-14-2017: So Fresh, So Clean

AO: Whineman’s Hill (AKA Wyman Woods Park in Grandview)

When: 0530-0615

Who: Pax and FNGs

QIC: Jumper

WHAT: YHC be filling in the gaps of Wednesday’s and Friday’s workouts. Expect a healthy mixture of exercises…Lots of tachycardia, core, legs, and arms. Come join me and other HIM in the gloom, starting out the day fresh and finishing out the school semester and work week strong with a high intensity workout!

12.13 back-blast… EVERYBODY JUMP!!

Who : Mariah, jumper, spotlight, Francis, bootleg, savannah, crossgrain, wildabeast, mogul, dimon, Bo Schembechler

When : 0530-0615

Where : F3 The theatre (5800 Olentangy river road)

QIC was running late as he had to load up some tires, showed up to see the PAX warming up. Mind you it was 18 degrees out.

Q unloaded tires and we started the thang.

5 EMOM stations. (Every minute on the minute) did each station for 8 rounds.

1 – 5 deadlifts with the Tire (300lbs)
– 5 box jumps
– 5 Merkins

2 – 5 WW1
– 15 LBCS
– 10 American Hammers

3 – 10 jumping lunges
– 5 ATG squats
– 5 Merkins

4 – squat jumps
– Merkins
– lateral raises with block

5 – overhead press with block
– 10 curls with block
– 5 explosive Merkins

12.13 pre-blast…EVERYBODY JUMP!!!

When : 0530-0615 @F3 The theatre (5800 Olentangy river road)

Who : all PAX any FNG’s (ALL MEN WELCOME)

Q : crossgrain

Plan : stay warm and send jumper home with a little merlot!

Monday Bear 12.12.17

0529 YHC arrives to join 6 HIMs ready to own their Monday. “Who us the Q?” Is the need to know. Being aware there was no Q signed up YHC thought of a plan on his way to the AO.

0530 mosey…
We took the long way around the facility to enter in the back gate at the 3rd corner of the track. Continue reading “Monday Bear 12.12.17”

Back-Blast – 12.06.17: Band of Brothers

AO: The Theater (aka – Antrim Park)
WHEN: 0530-0615
PAX: Mogul, Wildebeast, Francis, Ball Bearing, Mariah, Schembechler, and Grovetucky

Chilly and cold


Side Straddle Hop x 30
mozy down to tunnel
side straddle hop x 20
cotton picker x 20
sun gods x20 forward
sun gods x 20 backwards
windmills x 10
The Thang
Mozy back to ball court
cinder block squat press ( 10 rapid presses 3 ways)
single block, curl to chest, squat, overhead press x 10
2 blocks:  single arm curls (In cadence)
one arm on block merkin, switch each rep in cadence x 10 each arm
shoulder merkins x10
place the block on shelf. Two ways x 10 each
Mozy around the tennis court

AB Circuit
partner leg throws (3 directions) 2 sets each x 10
side plank hip raise on forearm x 10
hollow rocks in cadence x 10
forearm plank leg raise x 10 each leg
2 blocks, 1 arm curls x 20 each arm
1 block tricep extension x 20
merkins with one arm on block switch arms each rep.  X 10
put block on shelf.  left then right. X 10
Mozy around parking lot
Side straddle hop in cadence x 110 (220 total)
Pax is getting stronger, great work today men.  My gut is busted right now.

YHC: Mogul