5.16.18 Back Blast – “I got this!”

WHO: Mogul, Rash, Matlock, Teach (QIC), Brain, Ball-bearing

WHERE: Whineman Woods

Time: 0530-0615


Mosey up the hill to the fire station for warm up

Sungods, sumo squat hold, Stevie Wonders, elbow to instep stretch, teach, slow and low cotton pickers, 50 merkins

Mosey down to the soccer field for some work

The Thang

4 rounds with 1.5 min rest in between

Jog to 18, sprint to half field

3 single leg hops alternating legs to the other end of field

Jumping skips to half field

Bounding skips to other end of field

Duck walks to half field

zig zag run to other end of field

side shuffle squats to half field

lunges to other end of field

broad jumps to half field

suicides to other side of field and back to the far end

Rest for 1:30 repeat

Mosey to flag

Leg raises for 10 count around the horn

Words of wisdom – when fear creeps in or when the mind tries to tell you its too hard, catch yourself and use a mantra to keep you focused – I like “I got this” or “we got this”






Back Blast 3.13.18 Lit up!

CCA1108C-DE63-4240-A678-78543636F90BWhere: Brick City


Who: Teach (QIC), Francis, Bo Schembechler


Mosey across bridge and past COSI  settled in for some: Stretching, Sungods, Teach stretch on the bench, Various hip stretches, Stevie Wonders, 45 calf raises

The Thang

7 mins of hill sprints, recover on the way down

Mosey back around to flag about 3/4 mile with a few stops in between for merkins and dips.  Ended with series of planks and Bo send us off on a great day Of Third F









2.27 Back Blast Just Be

Screen Shot 2018-02-28 at 6.59.16 AM

Where: Brick City

Who: 7 PAX (Teach/QIC, Mariah, Crossgrain, Bo Schembechler, Mogul, Ahh, Francis)

0530 – Mosey for 1/2 mile to our city center (Columbus Commons)

Warm up:

Sun Gods, slow cotton pickers, Stevie Wonders, hip openers with quad stretch, teach stretch, 10 lunges front, side, outside, inside.


In pairs

Accumulate: 150 Merkins, 100 Dips, 100 Squats

One person sprints 100 yds while the other works

Various planks 10 counts by each pax

Cool Down:

Mozey back to flag, Indian run

YHC, Teach



2.27.18 pre-blast Just Be

7719F1AB-DA9C-4D7B-B273-C921E264C49DWhen: 05:30-06:15

Where: Brick City

Who: All city dwellers and suburbanites

QIC: Teach

Flow: that mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

Back-Blast: Man in the mirror 2/8/18

AO: Whine Man’s Hill

When: 0530-0615
Who: Teach (QIC), Mariah, Mogul, Grovetucky, Ball Bearing, Francis, Rash

Preparing the night before to lead is always a little intimidating, I always want to give my best in a way that pushes the PAX, pushes me and leaves everyone feeling tired in a good way without overdoing it.

Continue reading “Back-Blast: Man in the mirror 2/8/18”