Rocks to Roots 1.7.2017 Pre-Blast & Registration Link

JOIN members of the F3 Columbus PAX as we hit the trail early on January 7th for a 10K trail run: Register Here :

Monday Bear 12.12.17

0529 YHC arrives to join 6 HIMs ready to own their Monday. “Who us the Q?” Is the need to know. Being aware there was no Q signed up YHC thought of a plan on his way to the AO.

0530 mosey…
We took the long way around the facility to enter in the back gate at the 3rd corner of the track. Continue reading “Monday Bear 12.12.17”

Back-Blast – 12.06.17: Band of Brothers

AO: The Theater (aka – Antrim Park)
WHEN: 0530-0615
PAX: Mogul, Wildebeast, Francis, Ball Bearing, Mariah, Schembechler, and Grovetucky

Chilly and cold


Side Straddle Hop x 30
mozy down to tunnel
side straddle hop x 20
cotton picker x 20
sun gods x20 forward
sun gods x 20 backwards
windmills x 10
The Thang
Mozy back to ball court
cinder block squat press ( 10 rapid presses 3 ways)
single block, curl to chest, squat, overhead press x 10
2 blocks:  single arm curls (In cadence)
one arm on block merkin, switch each rep in cadence x 10 each arm
shoulder merkins x10
place the block on shelf. Two ways x 10 each
Mozy around the tennis court

AB Circuit
partner leg throws (3 directions) 2 sets each x 10
side plank hip raise on forearm x 10
hollow rocks in cadence x 10
forearm plank leg raise x 10 each leg
2 blocks, 1 arm curls x 20 each arm
1 block tricep extension x 20
merkins with one arm on block switch arms each rep.  X 10
put block on shelf.  left then right. X 10
Mozy around parking lot
Side straddle hop in cadence x 110 (220 total)
Pax is getting stronger, great work today men.  My gut is busted right now.

YHC: Mogul

Back-Blast: MIND GAMES – 12.04.17

AO: Camp Willis (aka: Jones Middle School)
When: 0530-0615
PAX: (12) Jumper, Ball Bearing, Rash, Tony Paco, Grovetucky, Ahhh, Teach, Mariah, Bootleg, Dimon, Mogul, Schembechler

Brief announcement that it’s my birthday and that we’ll do things a little different. PAX calls the cadence and YHC calls the count. Hence the Mind Games theme I’m not so good at keeping track of where we are and start over, skip numbers, start over again, etc.
SSH x (nobody knows) Grovetucky raised cadence volume to end it. Good try. No dice.
Imperial Walkers x (?)
Cotton Pickers x (?)
Teach Stretch
Peter Parkers x (?)

Mosey to steps…

My masterful plan for Mind Games chaos on the stadium steps was foiled by the ice, rats. For safety we quickly changed the script on the fly. 80yd Bear Crawl, Lunge back. Team up in groups of 3.

Each group of 3 would do relay sprints for approx. 50 YDS, take up plank while partner 2 ran back to partner 3, repeat. Nobody knew how long this would last. Approx 10+sprints ea. Move out to 100 YDS and continue approx 6 sprints ea.

Mogul’s idea previewed here. Surely we’ll see more at a later date… Indian run around the track where last 2 men fall out and do 4 burpees each then sprint to the front, repeat. We did 3 laps around the track.

COP: (again?)
Groundhog day deja vu… announcement that it’s my birthday and we’ll do things a little different… PAX is understanding the Mind Games now. They do cadence…
SSH x (?)
Merkins x (?)
Peter Parkers x (?)
8 Count Body Builders x (? – a lot)

Mosey back toward flag circle up for one last COP following the announcement again… pax does cadence on a chaotic count of flutterkicks x (?)

AYG to flag. Jumper blazed the way… Glad I got to Q for my 40th birthday. Appropriately feeling a little squeaky from a weekend GORUCK Tough, or maybe my new old age. Heck, they even sang to me. I was just glad things came together because at 5:30 there were only about 4 of us there until the others poured in during the mosey. Thanks for making it out guys.

YHC: Mariah

FALLING DOWN – 12.07.17: Pre-Blast


AO: Whineman’s Hill (aka: Wyman Woods Park – Grandview)
When: 0530-0615
Who: ALL PAX and FNGs

FALLING DOWN: Frustrated with the flaws you see in society and want to lash out psychotically and violently against them? Well, with the exception of the psycho (Francis) we already have in our PAX this won’t be about that. However, it will be about “falling down”. What do you do after you fall down? Come find out. It’s leg day.

QIC: Mariah

Mind Games – 12.04.17: Pre-Blast


AO: Camp Willis (aka: Jones Middle School)
When: 0530-0615
Who: ALL PAX and FNGs

MIND GAMES: A 40th Birthday Q! The mind is the first to go. I’ll be showing signs of going senile. Just treat it as therapy to realize that it’s not what you’ve done that matters, it’s what you’re doing that does.

QIC: Mariah



Who: PAX, FNG’s (Friendly New Guy), and Kotters (guys lost in the mix)

When: Dec 9th 0700-0800

Where: Antrim Park 5800 Olentangy River Rd. Columbus Ohio 43085

COST: FREE (No Ticket Required)


Outside: Dress appropriately