Whine Man’s Hill Back Blast: 1.17.19

AO: Wyman Woods Park

PAX: Hack, Specimen, LaLa, Fresh Prince

QIC: Grovetucky

Following yesterday’s icy conditions, YHC was happy to see dry 32 degree conditions. Great for running!! Quick disclaimer given at 0530 and a caution to watch for ice. Then mosey up the hill to the fire station entry for COP:

SSH x 50 IC

Cotton Pickers x 20 IC (included right-to-left, etc)

Good Mornings x 15 IC

Imperial Walkers x 20 IC

Deep lunge stretch with trunk rotation x 5 each side

Downward Dog to stretch the calves

Teach and Rash stretch


Indian Run up Grandview Ave, left on 1st, left at traffic light at library, down Urlin to Goodale. Then mosey to Elmwood. Run up the Elmwood hill to Bluff.

Then 1 minute of burpees

Double toe-touches x 10 IC

mosey to next block turn left, down to Goodale, turn right, then at next block run up to the top

Bolt 45’s x 1 round

Leg Blasters x 1 round

Mosey back to park for Wall Sits x 15 count from each PAX (Fresh Prince sharpened our will with a long count to finish off)

Mosey to flag for Captain Thor’s up to 8 (1 big boy sit-up: 4 American Hammers, then 2:8, 3:12… 8:32)

Then Name-o-Rama and BOM as YHC gave praise for the running weather. Nice push today men! We covered over 3 miles and maintained max heart rate for a lengthy period.

Hope to see everyone tomorrow at the 2nd F event at Rehab Tavern!





The Bear Back Blast 12.31.18

AO: Camp Willis (Jones M.S.)

PAX: Rash, Fresh Prince, Bootleg, Brain, Teach, Hack, Mogul, Mariah

QIC: Grovetucky

Quick disclaimer given at 0530, then mosey to the far side of the bleachers for COP:

SSH x 30 IC

Sun Gods x 10 IC forwards and backwards

Cotton Pickers x 15 IC

Good Mornings x 10 IC

Willie Mays Hayes x 10 IC

Standing leg-crossover hamstring stretch

Rash stretch

Then the PAX Challenge to finish off 2018:

2 exercise stations:

pull-up bar station consisted of:

Cement Block Thrusters x 20

Dips x 18

Then run a 200m to the far side of the track for:

merkins x 20

Burpees x 18

Then run another 200 m and repeato.

The Challenge was to do as many reps as possible. Mariah and Mogul made it through 4 full cycles!!

Then as a group, 4 rounds of the Merk Circ (1 merkin, 1 merkin with right leg up, 1 merkin with left leg up, 1 staggered merkin with right arm forward, 1 staggered merkin with left arm forward, plank with right arm raise, then left arm raise, then diamond merkin)

Mosey back to flag for 6 minutes of Mary:

Outlaws x 10 IC clockwise and counter clockwise

Freddy Mercury’s x 25 IC

Flutter kicks x 20 IC

LBC x 25 IC

Hollow Rocks x 10 OYO

Name-o-Rama, COT, and BOM as we prayed for Sam Short, a 13 y.o. UA boy recently diagnosed with a spinal tumor and Teach’s wife for speedy wound healing. Then to Brueggers Bagels for fellowship. Humbled to lead as always.




The Bear Pre-Blast 12.31.18

AO: Camp Willis (Jones Middle School)

When: 0530-0615

Who: All PAX, any FNG’s getting a jump start on New Year’s Resolutions, and for the love of God either Bo Schembechler, Creepers or both!!

What: A PAX challenge for all fitness levels. Might even be able to grab coffee or breakfast afterwards. SYITG!!

Camp Willis Back Blast: 12.17.18

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

PAX: Tarmac, Lala, Bootleg, Fresh Prince, Hack, Rash

QIC: Grovetucky

No Q-schedule, so YHC made a plan to lead if no one had “silently” signed up. 0530 arrived and quick disclaimer was given. Began to mosey to the stadium when Hack came in hot, so the mosey took a detour to Hack’s car, then to the track. The track was quite slippery, so I used the COP to modify my original plan.

COP near the pull-up bars:

SSH x 30 IC

Sun Gods x 10 IC forwards and backwards

Overhead Claps x 20 IC

Good Mornings x 15 IC

Imperial Walkers x 15 IC

Standing Rash stretch

Mountain Climbers x 20 IC

Mosey to the back parking lot entrance of Barrington Elementary for THE THANG:

Modified Loredo circuit, the modification was a longer running loop than the typical 400m. Our loop: starting at the parking lot entrance north to Guilford, west to Coventry, south to the southern track entrance, east along the blacktop outside of the track to Andover back to the parking lot entrance. Each running loop was proceeded by the following:

Lunges x 25 alternating legs

merkins x 25

Air squats x 25

Repeated for a total of 4 cycles, then mosey back to the flag

Merkin circuit consisting of the following

one merkin, one merkin with right leg up, one merkin with left leg up, staggered merkin with right hand forward, staggered merkin with left hand forward, plank and hold right arm forward, then left arm forward, diamond merkin. Repeat for 5 cycles without knees touching the ground.

Finished up with some Mary:

Protracters with each PAX giving 10-count

LBC’s x 25 IC

Outlaws x 10 IC clockwise and x 10 IC counter-clockwise

Name-o-rama, COT and YHC led us out in prayer as we reflect on the upcoming Holidays with family and friends. Rash has the Q on Wednesday for KB’s, see you there!!





The Theatre Back Blast: 12.08.18

AO: The Theatre (Antrim Park)

When: 0700-0800

PAX: Gimpy, Crash, Dimon, Grovetucky

With the temperature hovering around 20 degrees, YHC decided against using the frozen blocks. Plan was to keep moving to stay warm.

Gimpy and Crash were awaiting as I rolled in around 0658. At 0700 we discussed the disclaimer and then mosey to lower parking lot for COP:

SSH x 30 IC

cotton pickers x 15 IC

Sun Gods forward and backwards, Seal Claps and Overhead Claps all x 10 IC

Willie Mays Hayes x 12 IC

Good Mornings x 15 IC

Rash and Teach Stretch as Dimon joined us.

Mosey to the dock for The Thang:

Pain Train: Indian Run with the six performing increasing burpees (from 1 to 4). This brought us half way around the lake for 5 burpees OYO, then a set of Leg Blasters.

Resumed the Pain Train with burpees in descending order (4 to 1). We finished about 100 yards short of the dock, then an AYG run to the dock

Double Toe Touches x 15 IC at the dock.

Then mosey to the tennis courts for some Dora with the following exercises per group:

Dive Bomb Merkins x 50

Air Squats x 100

Merkins x 150

LBC x 200

The PAX not performing the above exercises was doing either left-to-right then right-to-left bear crawl the width of one tennis court or running down and back the width of all 6 courts.

Next, to the fence for a wall sit with each PAX giving a 15 count

Howling monkeys for a 15 count for each PAX, then 15 monkey Humpers together as a group.

3 courts of Bear Crawl Inch Worm, followed by a Duck Walk for the remaining 3 courts

Then to the flag for Mary

Outlaws x 10 each direction

Freddy Mercury’s x 25 IC

Leg Climbers x 10 each leg

Superman’s x 15

COT then BOM as we prayed for continued health in the winter gloom. It was an honor to lead and good to be back at the Theatre!




The Twelve Pains of Christmas Back Blast: 12.1.18

AO: The Theatre (Antrim Park)

PAX: Tarmac, Schrute, Fresh Prince, Teach, Crash, Dimon, Hack, Mogul, Mariah, Grovetucky

The Twelve Pains of Christmas was a hit last year so I was excited to bring it back for an encore. Another year of learning new exercises led to a little editing of the original Twelve Pains. Hopefully, a little tougher, we are a year stronger after all!!

Disclaimer was given promptly at 0600.

Mosey to the bottom parking lot for COP:

SSH x 30 IC

Sun Gods x 10 IC forwards and backwards

Good Mornings x 15 IC

Willie Mays Hayes x 15 IC

Teach Stretch and Rash Stretch

Then mosey to the base of the hill for the Twelve Pains of Christmas:

1 Mountain-Climber Burpee, then mosey backwards up the hill x 2

2 Eight-count Burpees, 1 Mountain-Climber Burpee, mosey backwards up hill x 2

continue the pattern with the following exercises

3 Hand-Release Burpees

4 Diamond Merkins

5 180-degree Burpees (one count is 2 burpees for a total of 360 degrees, i.e: like a ring)

6 Dive-bomber merkins

7 World War I’s

8 Staggered merkins (4 with each hand forward)

9 Jump Squats

10 American Hammers

11 Monkey Humpers

12 Jumping Lunges

The PAX did the last sequence with all 12 days together (Dimon and Fresh Prince did all 12 days twice!!)

Mosey back to upper parking lot for Mogul’s Plank Circuit x 8

Name-o-Rama, COT, BOM and prayer giving thanks that for the rain holding off. Holiday traditions do not exist without family. I thank my F3 family for the privilege to lead!





12 Pains of Christmas Pre-Blast: 12.1.18

AO: The Theatre (Antrim)

When: 0600-0700

Who: All PAX of F3 Columbus

What: It’s December and that means it’s time for Christmas traditions. Come join your F3 brothers for the Annual 12 Pains of Christmas. ‘‘Tis the season to give!!🎄🤪💪