Back-Blast 03.22.18 (Whineman’s Hill)

Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah

Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…

Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15

Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2

Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2

10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.

1 Year Back Blast!

365 days of F3 Columbus and just getting started!

After 1 Year we gathered regardless of the weather forecast and conditions. While some of our brothers were unable to join us due to spring break travel arrangements the PAX was well represented by the 14 HIMs that posted to get better!

PAX: Spotlight, Mariah, Kournikova (Respect), Savannah (Respect), Bumper (Respect), Wildebeest, Crossgrain, Kibbles, Gimpy, Crash, Tony Packo, Teach, Brain, and Bo Schembechler.

With a 3-way Q lined up attempting to rinse and repeat Beatdown 1 on 3.18.17 we split the responsibility and the results are being felt.

Continue reading “1 Year Back Blast!”

Green No Mo…

One year ago 21 local men were pulled out of their fartsacks by brothers from across this country. That morning a bunch of sickly, green, sad clowns posted to Antrim Park to attempt their first F3 workout (free, outside, all-men). Much to the surprise of us all we survived. The next few weeks we continued to meet on Saturday morning at the leadership of our Vetren F3 Brothers from NC. After which we were left to take up the flag, headlock Columbus, and get better.
One Saturday at a time we met in the warm weather, getting familiarized with terms, cadence, do’s, and dont’s, and we by no means were perfect. As the fall approached a growing fear of the fridgide temperatures began to be expressed. With no plan, no reason, and no thought we pushed on. Temperatures dropping but locations and new faces posting. Yes we had an FNG in -4° temps.
As we slowly, extremely slowly, climb our way out of winter we are weathered, we are tested, and we have been tried. The model of F3 workouts, fellowship, and even faith have challenged each member of the PAX to be better, getting right, as a man, husband, and father.
Saturday March 17th we will only have 1 workout. All of the AOs together from 0700-0800 @ the original place we first turned green The Theater (aka Antrim Park). We will conquer the 1st year mark together, stronger, and better than 364 days ago!
Please join us (Facebook event Link) as we celebrate, if you haven’t been come “Get Green” with F3 Columbus. We won’t let you stay that way. Continue reading “Green No Mo…”

Quit your Whining

Pre-Blast for Thursdays Workout

Who: All men tired of this extremely long winter.

What: A workout to keep you warm and make you quit your Whining

When: 0530-0615 Thursday 3.15 (Tomorrow)

Where: Whine Man’s Hill aka Wyman Woods Park in Grandview

QIC: Bo Schembechler

Gloves are always a good idea

Pre-Blast: Camp Willis NOW OPEN for Wednesdays 03.07.18


AO: Camp Willis (aka Jones Middle School)
When: 0530-0615
Who: All Pax and FNGs, friends and neighbors, manly and/or aspiring manly men of UA and Grandview.
QIC: Mariah

Yes, it’s true… Camp Willis is NOW OPEN on Wednesdays destroying manicures and growing calluses 2-days/wk – (except for Grovetucky, seriously, always wear your gloves Doc). For the next 2 weeks this will be a body weight workout for core and with some upper body and overall chassis building. In the next 2 weeks it will transition into a kettle bell workout with the same goal. Headlock a friend for some foundation building work.

Back-Blast 03.03.18 – The Van

The Van – 0600-0700
QIC – Mogul
PAX: Bo, Rash, Wildabeest, Mariah, Brain, Tony Packo, Mogul.

Chilly, but dry day at Griggs. Forecasted by a post by BO concerned about what was to come with Mogul as the Q. Everyone showed up ready to work with a great attitude. Props to 1st week PAX member Brain for making Saturday the 4th workout of the week for him.

Mozy to parking lot area. .75 mile
– side straddle hop x 30
– Cotton pickers x 15
– cotton pickers side to side x15
– quad stretch
– Sun gods forward and back
– Arnold mr Olympia stretch
– Jane Fonda’s: up, circle forward, circle back x 15 each
– warrior one
– flex wheeler Arnold classic flex.
1. Line up at guard rail Hand plant jumps over guard rail and back x 30
2. Derkin walk the guard rail.
3. 10 burpees at the end.

Indian run back to the beginning shelter house. .75 mile. Very fast pace. I stopped to tie my shoe and was about 300 yards back by the time I looked up.
– WHAT’S UP BRO: 1 arm pull ups. On your 6, Feet against wall and pulling one arm of partner. 10 each arm. For the meatheads.
– 7 MINUTE ABS: crunchy frog x 20
– pulse ups x 20
– heels to the heaven x 20
– leg climbers x 20 each leg.

Mozy to the bottom lot near the hill.
Teamed up in groups of 2.

SET 1: combined…150 merkins, 10 hill runs
Each team could borrow reps from teammates. Team event. Any order
PROPS to RASH and TONY PACKO for the win.
Winner did side straddle hops while others
Did 10 – 8 count body builders in cadence. Props again to RASH and PACKO for joining in on the body builders.

SET 2: winning team (PACKO and RASH) had wait 20 seconds before they could begin
– bear crawl the lot x 4
– 4 backwards hill runs
– 40 Close grip push ups.

Ended at exactly 7:00. QIC determined that all were winners for finishing that workout.

I appreciate the killer effort by all PAX and hope everyone is enjoyed their well deserved day off. Always humbled to lead this group.

The Van (pre-potluck pre-blast) DBTR

WHO: Calling all Males in the Columbus Area, SadClowns and HIMs

WHAT: A early morning workout to earn your F3 Potluck. There is no I in team but if you want to live in a Van DBTR (Down by the River) you can go alone. But together we can get better.

WHEN: 0600-0700 Saturday 2.24.18 (Coffeteria Post W/O 7(ish)-Whenv)

WHERE: Griggs Reservoir Park (THE VAN)  <—-MAP on Link

WEATHER: over 40* and who cares IT’S “THE VAN DOWN BY THE RIVER”

QIC: Bo Schembechler

Note: everything is scale-able, modifications are encouraged, you bring you and you vs. you, no man left behind, no man left where we found them, and showing up is the hardest part!