The Munday Bear @CampWillis coming 7.23.18

Pre-blast: any man that wakes up and realizes it is better to start your week off moving than lying on your back.

Who: YOU

What: Monday with Mogul

When: 0530-0615 (recommend extra stretching come early)

Where: Jones Middle School in Upper Arlington

Why: When you go together you accomplish more!

QIC: Mogul

Back-Blast 07.19.18 – Guts & Glutes

Where: Whineman’s Hill (Wyman Woods Grandview Heights)
When: 0530-0615
Who: schembechler, ballbearing, grovetucky, mogul, mariah
QIC: Mariah

Last car rolled in at 0530 and we were off on a mosey around the park to the playground for COP.
SSH icx30
Imperial Walkers icx20
Sun Gods icx12 each side
Overhead Clap icx20
Mountain Climbers icx20
Dry Docks icx10
Merkins icx10
Cotton Pickers icx15
Peg leg cotton pickers icx15
Willie Mays Hayes icx20

Warmup: Every 30 seconds progression of Burpees with jumping knee tuck returning to plank until next 30sec starts. So 2nd 30s = 2 burpees, REPEATO until 5.

The Thang:
Mosey to path by road to where we’re facing the grass hill all the way across the park.
25 squats then progressive run across field until base of hill for sprint up the hill, mosey back across field to path. REPEATO x3

Mosey back to playground for COP
Frog Bridge icx20 (butterfly position, laying back raise hips)
Side Plank Clams icx10 each side (butterfly position on side)
Curtsey Lunges icx20

Short Circuit: Speed Skater hops OYOx10 then Warrior III Squats OYOx10 each leg (Arms out balanced on one leg bent over, short one leg squat) REPEATO x2

Mosey to circle wall by parking lot.
– Way Leg Raises OYOx20 each side (hands and knees sideways on wall one leg draped straight to ground. Raise leg straight out to side in split then kick leg back and repeat)
– Bulgarian Squats OYOx15 each side (One legged squat facing away from wall with foot on wall behind you)
– Single Leg Glute Bridge on wall ICx20 each leg (fingers behind head, heel on wall other leg pointed to sky and raise to traps touching ground)
– Decline Plank Knee-up Heel-to-sky icx20 each side

Mosey to lot. Sprint half of the lot, back to baseline and on to the flag.

BOM and COT – We talked about the importance of showing up and what the quote “The Man in the Arena” by Theodore Roosevelt means. Importance of modifying and encouraging others to get up and get out, to do “something”. Schembechler took us out in prayer.


Brick City StakeOut! 7.3

YHC, didn’t realize the intensity of preparation some individuals & even whole families put into staking out a small plot of lanxd for Red, White, and Boom. Once parking was found, 0525, far from anywhere relative to the AO. YHC and Ball Bearing made their way slowly toward the AO. Laughing as we passed sleeping families, voluntarily becoming homeless for the night, camping out downtown to hold their claim for the big show.

Once near the AO YHC noticed Musketeer (double respect) actually pushing himself like the HIM that he is…. Setting the example of self discipline, even dragging an explosives technician to go the distance with box jumps and decline Merkins…

Once together, YHC dropped the beats and started the the 60s/20s timer… Continuef in the following order until 0615!

A- Abe Vigodas
B- Burpees
C- Carolina Dry Docks
D- Dancing Bears
E- E2K
F- Fiddler Crab
G- Good Mornings (palms up, palms down)
H- Hillbillies
I- Inch Worms
J- James Bonds (lexicon)
K- Knerkins (knuckle Merkins)
L- LBFC (little baby flutter crunches)
M- Merkins
N- non-alternating shoulder tap Merkins (lexicon)
O- Outlaws (on back draw 0 to right then left with feet)
P- Peter Parker’s & Parker Peters

Ended with a selfie, name-o-rama, and brief BOM throwing up a couple to the big man Himself for safety tonight downtown!

Walking back to the car we watched countless CPD officers starting what will be a long day. They are the silent response system, the faithful few that put it on the line each day and drive into the places, and situations we cannot even phathom! S/O to the service men and women all across this country!

-YHC, bo

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.