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.

Back-Blast 9.20.18: Whine Man’s Hill One Year of Memories

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Hack, Specimen, Teach

One year ago tomorrow F3 Columbus launched its third AO at Wyman Woods Park. YHC thought back on a year worth of weekly Thursday workouts and chose some of my favorite exercises that have been either introduced at Whine Man’s Hill or been a common staple. I probably could create several workouts based on my Whine Man’s experience, but here is what we did today:

Quick disclaimer at 0530, then mosey around through the playground to the turnaround to meet Teach for COP:

SSH x 30 IC

Windmills x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 forward and backwards IC

Rash stretch

Downward Dog to Cobra several times

Then we grabbed the Bertha’s and mosied to the street corner for the THANG:

Lt Dan’s as a group ascending to 10 reps

Then divide into groups for a circuit of 3 exercises:

#1: carry the Bertha’s up the sidewalk to the fire station and back down

#2: At the playground retaining wall, Walking Derkins with feet on the retaining wall going up the wall (to the right), Duck Walk down and back and then Walking Derkins going down the wall (to the left), repeat until the Bertha group is finished

#3: run backwards up the sledding hill and forwards down, then do 5 burpees. Repeat until relieved by the Derkin group

Then retrieve the Bertha’s and bring them back to the turnaround for a set of Outlaws x 10 IC each direction

Return with Bertha’s to the shovel flag. Name-o-rama, COT, BOM as we gave praise for the great weather and prayed for Bo as he travels to help Hurricane Florence victims. Thanks to Mariah for bringing the Bertha’s! Thank you for the push this morning men!

AYE!!

GT

 

KettleBear backblast 9/19/18

COP: Rash stretch, sumo stretch into sumo squat ICx15, cotton pickers IC x15, Discus stretch ICx10, Pistol stretch ICx10, Chasing arms

The Thang:  Tabada style, exercise for 20 sec on, 10 sec off 8 set each followed by 1/4 mi run

Kettle bell bob and weave

Kettle Bobs

Rack and Press

One handed KB swings

BOM: Bo headed to NC for hurricane relief, Teach took us out in prayer

Pre-Blast 9.20.18: Whine Man’s Hill One Year Of Memories

AO: Wyman Woods Park

Who: All PAX who have enjoyed a Whine Man’s Hill workout and any FNG’s

What: A mix of exercises that have become a part of Whine-Man’s Hill lore and maybe a little something different. Wear gloves and be prepared for something unexpected

 

Back-Blast 09.13.18 – Whineman’s Hill

WHERE: Whineman’s Hill (Wyman Woods)
WHEN: 0530-0615
PAX: Schembechler, Rowdy, Grovetucky, Tecumseh
QIC: Mariah

0530 rolled around and went went on a mosey to the far end of the parking lot near the circle wall.

COP
SSH ic x30
Jump Lunge ic x20
Cotton Pickers straight/side to side ic x10/ea
Rash Stretch
Low Squat with rise to toes in down position come up to standing OYO x 20

The Thang
Dot jumps – cross pattern. Jump to each point of cross coming back to center each time going clockwise then counter clockwise. Both legs, then right, then left.

Line up facing out across parking lot. Each exercise went out about 20yds and came back to start point to make 1 rep:
High Knees x2 – stay on toes w/ soft landing
One-legged bounding x2 ea – use calves and cover as much ground as possible on each jump
Showboat bounding x2 – Knees locked staying on toes (Picture football player showboating into endzone)

Trot over by wall and spread out with a lot of room to right and left.
Burpee Toe Taps x10 – For explosion go down only hop up to tap toes without standing up and back to down position. Rapid pace.

Face Smashers – reach up pull hands to oposite knee x15 ea/knee
Skater-Hop lateral for distance w/high knees lateral back to start x5/ea direction
Lateral Bear Crawl approx 5 steps w/side shuffle back to start x5/ea direction
Leg Blaster modified – 10 squat w/rise on toes, 20 in place lunges, 20 jump lunges, 10 squat jumps

Mosey to path by road facing across field toward grass hill.
1 Super Loop using what we’ve learned…
– 10 Burpee Toe Taps
– Single-Leg Bounding x10/ea leg across field
– Showboat Bounding to the path at base of hill
– Sprint up grass hill and back down
– Mosey down path to sidewalk hill to continue uphill run until end of fence on right
– Backwards mosey up rest of the sidewalk hill to Fire Station
– 15 Squat Drops – Wide Squat with hopping feet together at the top
– Mosey back down hill to starting point on path by road
– Mini Leg Blaster – 5 Squat Toe Rise, 10 Lunges, 10 Jump Lunges, 5 Squat Jumps

Mosey back to shelter house find spot on flat wall
– Single Leg Calf Raises – Hands on wall leaning w/hips forward place one foot behind knee. 20 ea w/ toes straight, 10 ea w/toes out and in

Line up at low circle wall
Bulgarian Squat Series – Facing away from wall place one foot on wall for single leg dips
– Jump w/clap under knee x5 ea/leg
– Alternating Sprinter Lunge to Vertical – Lean forward w/hands down to ground by foot on Sprinter rep (glute focused) and sit up straight for next rep (quad focused) x14 ea leg. I think most of us had enough around 10reps on ea leg but pretty sure Schembechler stuck it out for them all – Good work!

Mosey to flag
10 more burpee toe taps
20 flutter kicks ic

COT
We had a quick count off and name-o-rama with Schembechler taking us out in prayer. We briefly discussed new FNG procedures and some upcoming family and fellowship gatherings to plan. We were a small group but we got a lot done. Solid week so far. It’s always fun trying out new movements.

YHC,
Mariah

9/6 Whine Man’s Hill Backblast

AO: Whine Man’s Hill (Wyman Woods)

When: 0530-0615

QIC: Rowdy

PAX: Schembechler, Grovetucky, Rash, Shoot, Mariah, Hack, Ball Bearing, Specs, Ariel, Steak.

Disclaimer was given

SSH

Cotton Pickers

Good Mornings

Willie Mays Hayes

Rash stretch

Downward dog / Upward dog

MOB

Mosey to Hill for The Thang

Partner up for 10 rounds of rotating grass hill sprints (everyone holds Plank while groups finish before starting next set)

  1. Al Gores
  2. Air Squats
  3. Big Boy sit-ups to Standing
  4. American Hammers
  5. Leaps (jump knee-up to chest)
  6. Bonnie Blair’s
  7. Crunches
  8. Oblique heel taps; feet flat on ground
  9. Oblique heel taps; feet in tabletop
  10. Plank

“Clock Merkins on Hill” mosey halfway up the grass hill for the following alignments:

12 O’clock: Catalina 5x

3 O’clock: Merkin 10x

6 O’clock: Alternating Shoulder Taps in Plank 20x

9 O’clock: Merkin 10x

12 O’clock: Bruce and the Cait 10x

3 O’clock: Merkin 10x

6 O’clock: Plank Jacks in Down 20x

9 O’clock: Merkin 10x 

Mosey to Sidewalk

“Walk Like An Egyptian” lunge walk Indian run; everyone hold at bottom until 6 has cleared.

“Duck and Weave” everyone Duck walks as 6 weaves through to front

Indian run mosey to “flag”

Schembechler: Freddy Mercuries

Shoot: Big O’s and leg press to air

Grovetucky: Superman’s

Rash: Imperial Walkers

Steak: Hammy Stretch (in cadence, count of one)

Name-O-Rama, COT, Balls led us in BOM

Back-Blast 09.05.18 – Marching Ants

strong-ants

AO: Camp Willis (aka – Jones Middle School)
PAX: Bootleg (RESPECT), Steak (RESPECT), Rowdy, Crossgrain, Ballbearing, Schembechler, Schrute, Ariel (FNG), Specs (FNG), Rash, Mogul, Tecumseh, Grovetucky, Hack, Chicken Little
QIC: Mariah

In a rush making sure we had enough coupons hoping we didn’t eat too much time getting to the track the disclaimer was not given = Q fail #1 (even experienced Q’s forget stuff, always take a few more minutes before arriving to make sure all the elements get covered), we had 2 FNGs present, luckily they weren’t loners and had wing men present. Mosey to far side of track, everyone claim a cinder block for the workout.

COP
SSH ic x 30
Imperial Walker ic x 20
Good Morning ic x 10
Cotton Pickers ic x 10
Sun Gods ic x 15 each side
Merkins ic x 15

The Thang
Spread out at base of stadium steps.
Plank Walk-Ups with hands on first step back to ground ic x 20
Dry Docks w/feet on first step ic x 10
Overhead clap ic x 20

Back to the blocks 100yd overhead arms locked walk.

The main event explained…
1 lap on the track 400m arms locked overhead cinder block carry. As soon as you’re fighting to bend arms or rest the block sit it down off to the right of the track and run back to the starting point to do 20 merkins, run back to your block 5 burpees, pick it up and keep walking until you have to sit it down again REPEATO until your lap is complete. When you’re done pick up the 6 and help with reps/carries/runs until everyone is done. Crossgrain made it all the way around without stopping. Most had to stop 3 times. There was a modification for guys with running injuries. They just had to sit down their block and do 30 merkins and 10 burpees then continue.

(Nearly Q-Fail #2 here. It’s dark and if guys sat the blocks all over the track there would have been injuries, luckily caught this one and shouted instruction at the last minute. When helping at the end we actually sat a block down near the end and Steak almost tripped over it.) If there was more time or if we did this again we’d probably do a shorter COP smoke the arms/core/shoulders some more prior and/or do 2 laps. Still, it worked pretty well for the timing creating balance between the strong and the fast. Everyone finished very close to the same time.

Put blocks away. 20 Mountain Climbers ic and mosey long way around track back to Flag for Mary.
Moguls ic x 6 (catalina, side plank right/left/merkin = 1)
American Hammers ic x 15
Flutter Kicks ic x 25
Recover for count off, name FNGs, name-o-rama.

COT
Schembechler took us out in prayer. Regretfully, I did not share any words today out of a rush to get back and honor the M. Always humbled to lead and I always learn something. Usually as a result of rushed planning. Always striving to put more effort into scaling things for all of the PAX, staying conscious of fall-outs during exercises to manage rep counts and keep things fluid. Though we test ourselves on occasion… this is a long game, and that means workout volume over intensity as our abilities grow over time. Modifications are always encouraged. Glad to see more guys coming more often.

YHC,
Mariah

 

 

Pre-Blast 09.05.18 – Marching Ants

Where: Jones Middle School (aka: Camp Willis)
When: 0530-0615
Who: All PAX, Fartsackers, One/Two hit FNG wonders
QIC: Mariah

EH someone to come out. Ants are strong, and if they’re not they’re fast and busy. Some are both. We’ll be busy ants. Bring your coupons over 20lbs. We have many on site already (12). If you have an extra block or kettle bell over 20lbs drop it on the East side of the track before we mosey. If you’re a One/Two hit FNG wonder get better at showing up starting tomorrow. Be like Steak (he’s a HIM now).