Back-Blast 9.20.18: Whine Man’s Hill One Year of Memories

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Hack, Specimen, Teach

One year ago tomorrow F3 Columbus launched its third AO at Wyman Woods Park. YHC thought back on a year worth of weekly Thursday workouts and chose some of my favorite exercises that have been either introduced at Whine Man’s Hill or been a common staple. I probably could create several workouts based on my Whine Man’s experience, but here is what we did today:

Quick disclaimer at 0530, then mosey around through the playground to the turnaround to meet Teach for COP:

SSH x 30 IC

Windmills x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 forward and backwards IC

Rash stretch

Downward Dog to Cobra several times

Then we grabbed the Bertha’s and mosied to the street corner for the THANG:

Lt Dan’s as a group ascending to 10 reps

Then divide into groups for a circuit of 3 exercises:

#1: carry the Bertha’s up the sidewalk to the fire station and back down

#2: At the playground retaining wall, Walking Derkins with feet on the retaining wall going up the wall (to the right), Duck Walk down and back and then Walking Derkins going down the wall (to the left), repeat until the Bertha group is finished

#3: run backwards up the sledding hill and forwards down, then do 5 burpees. Repeat until relieved by the Derkin group

Then retrieve the Bertha’s and bring them back to the turnaround for a set of Outlaws x 10 IC each direction

Return with Bertha’s to the shovel flag. Name-o-rama, COT, BOM as we gave praise for the great weather and prayed for Bo as he travels to help Hurricane Florence victims. Thanks to Mariah for bringing the Bertha’s! Thank you for the push this morning men!




Pre-Blast 9.20.18: Whine Man’s Hill One Year Of Memories

AO: Wyman Woods Park

Who: All PAX who have enjoyed a Whine Man’s Hill workout and any FNG’s

What: A mix of exercises that have become a part of Whine-Man’s Hill lore and maybe a little something different. Wear gloves and be prepared for something unexpected


Whine Man’s Hill Back Blast 08.09.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: ID, Rowdy, Bo Schembechler, Mariah

YHC arrived about two minutes before 0530 and spotted a stranger. Could it be, could it be… ID!! Welcome back man, props to Bo for the EH! At 0530, a disclaimer was… (just realized, I forgot the disclaimer!) anyways, mosey to playground for COP:

SSH x 30 IC

Windmills x 15 IC

Willie Mays Hayes x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 IC both forwards and backwards

Downward Dog / sprinters stretch

Hamstring stretch on one knee other leg extended forward

Rash stretch

Mosey to the corner for THE THANG:

Leg exercise at bottom of hill, upper body exercise at top of hill at fire station

Low and Slow squats x 5 then run up the hill for hand-release merkins x 5. Repeat with 10 reps, then 15 reps

Indian Run to the base of the Elmwood Hill

upper body exercise at the bottom, leg exercise at the top

Dry Docks x 15, run BACKWARDS up the hill, stationary lunges x 15 each leg. Repeat with 10 reps, then 5 reps.

Mosey back to shovel flag, with AYG the last 200 yards

Straight-leg toe touches x 15 IC

World-War 1’s x 20 on up command

AMRAP burpees x 1 minute

Name-o-Rama, COT, and BOM as ID led us out in prayer as we prayed for Bo’s grandmother. Welcome back ID!! Great job this morning PAX!!




The Bear Back Blast 8.06.18: Iron Pax Challenge Week 1

AO: Camp Willis (Jones M.S)

PAX: Mariah, Wildebeast, Rowdy, Big Green (FNG), Grovetucky, Bo Schembechler, Rash, Hack, Matrix (FNG), Ball Bearing, Phoenix, Sunshine, Bootleg, Jumbotron

The PAX arrived early, eager/apprehensive to take on the IronPax Challenge Week #1. YHC gave the disclaimer at 0529 and then mosey to the track for COP:

SSH x 30 IC

Willie Mays Hayes x 15 IC

Sun Gods x 15 IC forwards and backwards

Downward Dog, Sprinters stretch, Rash stretch


50 AirSquats

40 BigBoi Sit-ups

30 Merkins

20 Bonnie Blairs

10 Burpees

400 meter run

Repeat 4 times total

Mariah and Wildebeast led the way, posting times of 23:37 and 24:04 respectively!! Mogul, you know what time you have to beat!

Mosey/walk/crawl back to the flag for Name-o-rama, COT, and BOM. We welcomed 2 FNG’s, Big Green and after a year-and-a-half of headlocking, Matrix made his long anticipated debut!! Great job today PAX, I can’t wait to see next weeks challenge



Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown

AO: Wyman Wood’s Park

QIC: Grovetucky

PAX: Rowdy, Mariah, Brain, Hoosier (FNG), O’Doyle, Mogul

Mosey to the playground for COP: Continue reading “Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown”

Whine Man’s Hill Pre-Blast 7.26.18:Leg Beatdown

AO: Wyman Wood’s Park

Who: Any man striving to get better

What: Most of us sit down at our jobs all day and our legs are neglected. Come join us for a complete and thorough beatdown of the legs!! No excuses, just show up!! SYITG

Whine Man’s Hill Back Blast: 07.12.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mogul, Regulator, Matlock, Bo Schembechler, Mariah, Brain, Pepper (F3 Dayton)

PAX assembled on-time at the shovel flag. Disclaimer was given, not perfect, but better than Monday. Then mosey around playground back to shovel flag for COP:

SSH x 25 IC

Cotton Pickers x 15 IC

Willie Mays Hayes x 15 IC

Various stretches (Downward/Upward Dog, Runner’s stretch, Teach stretch, Rash stretch)

Mosey to playground for the THE THANG:

4 groups of two, 3 stations. Begin at a station and perform exercises until Bertha’s arrive, then take Bertha’s to next station, give Bertha’s to group at that station and perform exercises until Bertha’s arrive again :

Station 1 at Playground:

Burpee broadjumps over retaining wall and back x 10 (20 burpees)

20 step-ups each leg

repeat until relieved by Bertha’s

Station 2 at grass hill:

run up hill x 1, then run up hill backwards x 1, then 10 merkins

repeat until relieved by Bertha’s

Station 3 at the street corner:

Leg Blasters (10 squats, lunges x 5 each leg, Mary Catherine’s x 5 each leg, Jump squats x 5) then WWI’s x 10

repeat until relieved by Bertha’s

The PAX completed 2 full circuits

Then form two lines of 4 for Indian Run with Bertha’s back to the flag.

Leg Climbers x 10 each leg

Am Hams x 20 IC

Name-o-rama, COT, BOM. Bo led us out as we prayed for Ball Bearings family. Savannah’s surgery went well as we continue to pray for his speedy recovery. Humbled to lead this morning!





The Bear Back Blast 7.9.18: Wimbledon

AO: Camp Willis (a.k.a. Jones M.S.)

QIC: Grovetucky

PAX: Mogul, Rowdy, Wildebeast, Regulator (FNG), Hack, Rash, Gimpy, Brain, Dimon, Ball Bearing, Bootleg, Mariah, Bo Schembechler

YHC awoke earlier than usual and made final preparations for the beatdown including a review of Bo’s memo regarding the proper disclaimer.  A large PAX assembled around the shovel flag and the disclaimer was given in full (not quite to Bo and Mariah’s satisfaction!)

Mosey to the tennis courts for COP:

SSH x 30 IC

Good Mornings x 20 IC

Willie Mays Hays x 20 IC

Sun Gods x 10 forwards, x 10 backwards IC

Overhead claps x 10 IC

Cotton Pickers x 15 IC

Teach and Rash stretch

Then the PAX divided into groups of 2 for THE THANG:

Since the work-out was titled Wimbledon, YHC felt we needed a tennis themed portion of the work-out called Rush the Net:

start at one baseline, sprint to the net, backward lunge to baseline x 2 sets

repeat with backward duck walk x 2 sets

repeat with forward lunge x 2 sets

Next partners line-up at endline of court 1. PAX 1 runs to endline of court 4, then does 10 jump squats and runs back court 1 as PAX 2 does AMRAP Walking Merkins. Then switch. Each PAX does 2 sets. Then repeat for 2 sets with 20 monkey humpers at court 4 and AMRAP of Mogul’s plank exercises (sans Catalina Mixer’s)

Then divide into groups of 3 for relay sprints from court 1 endline to court 4 endline. Star jumps when not sprinting. All PAX got at least 6 sprints in.

Then the MAIN EVENT:

Bear Crawl Burpee Ladder. On Court 1, Bear Crawl from endline to endline and do 1 burpee, Bear Crawl back and do 2 burpees. All the way up to 10 burpees (modification for bear crawl = crab walk). Mogul and Dimon passed 10 before YHC, so they began a descending ladder of burpees.

A quick “rest” of LBC’s x 20 IC

Broad Jump Inch Worm from fence to fence

Mosey to shovel flag for 5 burpees OYO

Name-o-rama, COT, BOM. We welcomed and named a FNG (Regulator). Wildebeast led us out as we prayed for Ball-Bearing who’s father-in-law passed yesterday. Thanks to the PAX for the push this morning as we resume normal activities following the July 4th week. I’m humbled to lead such a great group of men!!