- When: The Bear: 06/26/2017 5:30-6:15
- QIC: Grovetucky
- The PAX: Bo Schembechler, Mariah, Tony Packo, Diamond, 3-16, Savannah, Slash, Ball Bearing
We ushered in a new era of Columbus F3 with The Bear at Camp Willis (Jones Middle School). Special thanks to 3-16 for the efforts to start a new location
and Bo Schembechler for doing everything he does for F3 Columbus.
The PAX met up at the mallway in front of the school. After a little mumble chatter the typical disclaimers were reviewed and then a mosey to the grass behind the football field for a warm up consisting of:
- SSH 25 IC
- Sun Gods 20 IC
- Cotton Pickers 15 IC
- Imperial Walkers 15 IC
- Mountain Climbers 15 IC
- 5 burpees OYO
Then a mosey over to the concrete bleachers, PAX formed 3 groups of 3. One member would box jump each row of steps to the top (16 steps total), then jog down, another member did merkins, while the last member performed dips. PAX then rotated exercises with each team performing 150 merkins and 150 dips. The q was near the point of failure on the last few merkins!!
PAX then mosey back to other side of field and performed a little ab workout consisting of:
- protractors
- American Hammers 15 IC
- Flutter kicks 15 IC
Next, PAX mosey to the track for sets of: 24 merkins, 24 lunges (12 each leg), and 24 squats, then run 400 meters and rinse and repeat as many times as possible with the timer set at 18 minutes.
Finally, mosey to flag for ball of man and prayer.
It was awesome to lead the PAX at The Bear. Great work men!!
Aye,
Grovetucky
F3 Columbus 