Kettle Boo Pre-Blast

Wear a costume if you have one. It should cover up that mask you already use! 😂

Who: all of you

When: Halloween morning 10/31 0530-0615

What: 45 minutes

Where: Jones Middle School

QIC: Bo Schembechler

Pre-Blast Ruck & Junk

Who: Anyone that wants to Ruck
What: A 60 min movement through the city
When: 0515-0615
Where: NEW LOCATION 12 S Terrace Ave. Columbus, Oh 43204
Weather: Doesn’t ever matter…

Why: To get the heart rate up and move the legs while fellow shipping together.

QIC: Bo Schembechler

Half Deck Spades & Clubs BB

QIC: Bo Schembechler
PAX: Grovetucky, Mariah, Teach, Specimen, Ball Bearing, Rash, Ariel, Rowdy

This morning was a moderate paced workout with a focus on legs & core. YHC prepped the deck by removing all upper body and cardio. With a quick disclaimer we began with a slow mosey.

Slow mosey while listening to Mariah share stories about some interesting confrontations he had in the past, but with a solid point. You never know what others are going through when they are Angry, Aggressive, or Frustrated. It might not be anything you did but something that is weighing them down. #WISDOM #SLOW2REACT #LESSONSOFTHEGLOOM

The Thang:
13 X Wide Squats
17 X Monkey Humpers
13 X High Slow Flutter Kicks
14 X Alternating Side Squats
25 X ic American Hammers
25 X ic Smurf Jacks
15 X standing lunge
18 X Backward Lunge
16 X Jumping Lunge
17 X ic Lil Baby Crunch
25 X ic Squat
9 X Low Slow Squats
100 M Lunge Walk
100 X Flutter Kicks (2 ct)
12 X WWII Situp
100 X Calf Raises
25 X ic Monkey Humper
25 X ic Freddie Mercury
400 M Mosey
25 X Shoulder Tap
15 X each side Oblique Crunch
10ct X PAX Low Plank
18 X ic Luge
9ct X PAX High Plank
20 X ic Rosalita
14 X ic Heels to Heaven
12 X oyo Jumping Squats

0614 AYG to the flag: Count O Rama: Name O Rama : COT : Shared a quick word about getting better in the small things (Not just fitness) & Mariah Shared about the training ground for leadership being guys stepping up to Q. So Step On Into the circle!

YHC, Took us out in prayer.

Thank you men for the impact you’ve had on me.

SYITG,

Bo

10.4 Pre-blast “Spades & Clubs”

The Mission of F3 is : Plant, Grow, and Serve small workout groups for the invigoration of male community leadership.

“no man left behind, no man left the same” -unkown

Who: All PAX (f3 participants) & FNGs (friendly new guys)
What: 45 minutes of action moving your legs and pushing yourself to get better at a moderate pace
When: 0530-0615 Thursday 10.4.18
Where: Wyman Woods Park in Grandview (we call it Whine Man’s Hill)
Weather: DOESN’T MATTER

QIC: Bo Schembechler

 

Back-Blast 09.27.18 from Whineman’s Hill

AO: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
PAX: Grovetucky, Hack, Rash, Specimen
QIC: Mariah

It’s LEG DAY!
Almost rolled with 3 PAX, but Grovetucky and Rash rolled in right before the mosey. Headed over to the playground for C.O.P.

C.O.P.
SSH icx30
Sungods icx20
Cotton Pickers front – back + side – side icx25
Rash stretch
Gobbler Stretch – down dog lunge past hands right back to down dog lunge foot past hands left back to down dog icx10

THE THANG
Mosey to block wall

Super Circuit
ROUND #1 – as a group
Side step ups x15 ea
Bulgarian Squat x15 ea (runners pose)
Bulgarian Squat x15 ea (chest up) Plank for 6
– Mosey to playground little hill: Heals down backwards squat walk down with hands behind head (elbows back) and back up x20 + plank for 6
– Mosey around trail past grass hill, run up sidewalk hill to fire station (approx 400m). Bounce Squats x25 (wide squat with bounce to bring feet together at top then back apart) + plank for 6
– Mosey down hill to far entry corner of park (approx 400m). Leg Blasters: 20 Squats (up to toes calf raise at bottom and up), 20 in place lunges, 20 jump lunges, 10 jump squats. + plank for 6
– Mosey past flag back to block wall (approx 400m). Specimen is crushing it, but some loud burping made me think we might see some of his last night’s Dewey’s Pizza.

ROUND #2
Repeato running the loop OYO with lower reps: 10 reps on Bulgarian Squats, 10 hill squat walks, 15 Bounce Squats, 10-10-10-5 Leg Blaster, run to flag. Specimen set the pace and finished strong. No pizza re-served.

Flutter Kicks icx30
American Hammers icx15

Name-O-Rama + COT
We shared a few words about F3 and some simple mental benefits commenting on how all men are battling something whether they share it with us or not. Grovetucky took us out in prayer.

YHC,
Mariah

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

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).