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6/21/18 antrim legs

@dimon @headsup @blindspot (headlocked inti returning) @bo @wildebeest

Mosey ti the docks for a little warm up

Ssh x 30

Running lunges x 30

Cottonpickers x 20

Warrior rt / lt

Fast mosey (7:45 pace 1/2 the lake)

Slow squats x 30

Alternating lunges 15 each leg

Fast squat to dble high knee jump x 15

Repeat squats lunges and fast squats

Mosey rest of lake same pace to docks

Side step ups on benches 10 each leg

Plank walk arohnd your bench x1 then reverse direction

7 min ab torture 1 min each exercise

Figure of 8

Wikans (clockwise x 1 mi counter x 1min) crunches

Windshiled wipers

Twisted pistons

Star ups

Plank and tuck

Mosey to hill run up backwards

To the flag 0615

Prayed for families traveling and for bo’s kids who are sick and theg are leaving for vaca

Happy birthday to eric / headsup! Yesterday!

Have a great week men. Will be put for all of next week. Keep pushing hard in all areas of your life. Dont slack off!

Brick City Back Blast 06.19.18

QIC: Ball Bearing

PAX:Bo Schembechler, Musketeer (double respect)

I must be getting more comfortable with Q’ing since I only woke up 3 or 4 times worried that I’d sleep in, rather than the 6 times I would usually wake up. Plotted out some extra stretch time after Mondays beating to get limbered up this morning. As I sat waiting for the Pax my hope of a quiet solo ruck was dashed with the appearance of Musketeer out of the gloom and the repeated “on my way” texts from Bo. Got going a little slow as we waited for Bo, but once he was in we got into some warm ups.

Did some cotton pickers, Teach stretches, Abe Vagodas and some others before moving on to sun gods, side straddle hops and I don’t remember what else because it was early and my post-it note of things is still in my shorts.

Feeling better and more ready to actually do things we moseyed to the Broad Street bridge.

Over and back across the bridge 5 times with 10 merkins on the East end, 10 jump squats in the middle and 10 mountain climbers on the west (best) side of the bridge.

Moseyed back to the cars with grumblings that they were told there would be no running. Reminded them that they were told there would be less running and moved on to the next part.

Lazy Doras – Modified slightly from the 100,200,300 for the smaller Pax in attendance.

60 merkins between the Pax (10 per man as the other 2 hold plank and wait their turn)

90 squats (10 per man as the other 2 hold in a low squat until their turn)

150 LBCs (25 per man as the other hold their legs 6ish inches above the ground until their turn).

Finished earlier than expected and rounded out with some extra stretches.

All around good effort despite poor eating habits the night before and poor recovery habits from the day before.

The offer of a free cup of coffee was not answered and will stand next week as well. Thanks for the opportunity to lead and the grace to keep going when the cadence is a little off.


06/18 Brick City Pre Blast

Who: every man (pax, kotter, fng)

What: Recovery and work

When: Tuesday 6.19.18 0530

Where: Brick City

Why: Because you’re going to fall asleep at 9 tonight anyway (especially if you made it to Camp Willis this morning). Might as well get up early and enjoy the sunrise from downtown.

What: Some stretching to recover and some work to build yourself back up. How hard can it be if the eternal 6 is running the show?

Bonus: I’ll buy the first Kotter to post the smallest cheapest cup of coffee that Starbucks has to offer if you drag yourself out.

QIC: Ball Bearing

Foundation of a Man : Back-Blast

With a guarantee to get better, YHC, arrived a few mins early to ensure some specialized equipment had been delivered! S/O to @crossxgrain for his early morning efforts.

This workout was inspired after a Thursday morning conversation in which it was determined that the Camp Willis “Run day” needed to experience some “resistance!” So for 72 hours YHC thought through ways to keep Monday a Run Day while adding elements of strength and complexity to the routine. The following is the result of CSAUP thought that became the Q.

QIC: Bo Schembechler

PAX: Ball Bearing, Crossgrain, Bootleg (Respect), Brain (hate), Mariah, Mogul, Rash, Dimon, FNG(Peaches), Grovetucky, and Hack!

Arrived to meet the FNG hailing from Georgia and now part of THE Ohio State Buckeye Squad. A Saturday EH at the Kenny Chesney Concert by @mogul, keep em coming big dawg. A disclaimer was given in which, YHC, did not give the mission statement of F3… So here it is:

“Our mission is to plant, grow and serve small workout groups of men for the invigoration of male community leadership.”

Mosey to tennis Courts: COP

SSH ic X30
Imperial Walkers ic X25
Good Mornings ic X15
Straight Leg Cotton Pickers ic X15
SunGods (fwd, bkw, overhead claps) icX15

Mosey to track for a Race: First to finish to last to finish hold plank, Rt & Lft Side Raises while waiting on 6.

The Thang!

In order of completion we paired off in two’s. To keep fitness levels nearly equal for laps: no man goes alone!

Station 1: 10 (250+lb) Tire Flips followed by Mosey to where ever station 2 may be.

Station 2: 50 Fwd, 50 bwd steps carrying 2 (45lb) Water Jugs followed by Mosey to Station 3

Station 3: Twin Bertha’s (water filled excise ball) Carry up stadium steps and back down stadium steps.

Wash Rinse and Repeat until you have completed 3 Cycles!

This full movement took around 36(ish mins to complete) You guys were doing some damage, the look of determination was present, no one was quitting, no one was giving up.

On Ur 6 (MARY):

LBC X50 on Mariah’s Count Followed by Lesson 1:

Flutter Kicks X25 on Bo’s count Followed by Lesson 2:

Freddy Mercury’s Xtomany on Grovetucky’s count Followed by Lesson 3:

Merkin’s until Failure: followed by Lesson 4 & 5

Squats X40(ish) on Crossgrains count Followed by Name o Rama, Circle of Trust, Lesson 6, and Ball of Man!
The Lessons:

  1. Stay on Mission (focus, purpose): When we get distracted and caught up in our relationships, too much pleasure time, or just sidetracked by general day-to-day bullshit, we’re far more prone to bouts with anxiety and over-indulgence in our bad habits.
  2. Be Here (presence): Being present means immersing yourself completely in whatever it is that you’re currently doing. It means not worrying about the things you have to do later, and not over-analyzing events that have already passed. Be There (with family, kids, and job) Be Present
  3. Face it (confront your fears) : You have to push outside of your comfort zones, you have to be willing to face your fears head on and accept the results including failure, so fail fast, fail often… It will make you better!
  4. Own it (full responsibility) : Q: What is the giveaway trait of a weak man? A: His inability to take full responsibility! When you make excuses and pass the blame, all you’re doing is refusing to learn from your actions (your fears, your failures)… So Own it!
  5. Do Hard Things (lift more, run farther, DFQ) : Strive physically to display the strength and dominance that you aspire to embody both Mentally and Emotionally… The only way to do this is to do Physically Hard Things and DFQ!
  6. Be Humble : “Pride goes before destruction, and a haughty spirit before a fall. It is better to be of a lowly spirit with the poor than to divide the spoil with the proud. Whoever gives thought to the word will discover good, and blessed is he who trusts in the Lord.” -Proverbs 16:18-20 ESV

It was beyond an honor to lead you men. I’ve come to admire and respect each of you as you push yourselves, better yourselves, and humble yourselves.

Don’t forget: One Load Only…. If you can’t do it… Train Harder 😉

Pre-blast : Foundation of a Man

Who: every man (pax, kotter, fng)

What: The Basics, The Fundamentals, The Foundation of a Man… F3 STYLE

When: Monday 6.18.18 0530

Where: Camp Willis (aka Jones Middle School)

Why: If you want to get better at something, you have to build a strong foundation. If you want to be a better man… that starts in the gloomy morning hours of F3. If you dont do it right… We’re doing it again!


QIC: Bo Schembechler

Pre-Blast 06.14.18: MEET THE BERTHAS

berthasWHERE: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
QIC: Mariah
WHO: All PAX, FNGs & Recent Habitual Fartsackers

Come out in the moist warm weather to meet the Bertha Twins as they make their debut to F3 Columbus. Show them your love with a warm squishy embrace and help them get where they’re going. They’re big, they’re sloshy, and they need your help. We’ll ease into things with a 10minute warm-up and stretch compliments of Mogul.