The Bear Back Blast 1.8.18: Winter Wonderland

AO: Camp Willis (Jones M.S.)

When: 0530-0615

QIC: Grovetucky

PAX: Mogul, Mariah, Bo Schembechler, Chicken Little, Teach, Crossgrain, Bootleg, Jumper

Weather: 32 degrees with a wintry mix

As YHC reviewed the forecast yesterday, it was evident the weather could get interesting this morning. Ice, snow, rain were some of the possibilities, therefore, YHC made several contingency plans for this work-out to allow for the influence of Mother Nature. Besides, the worst challenge would be to design a workout for the ice and we never get ice. YHC awoke at 0400 to the sight of glistening driveways and sidewalks, shit!! we got ice!! Crossgrain sent a message warning everyone that it was icy. I chuckled at his quote “I expect the rest of you guys are smarter than Bo and I and won’t be there!”. Crossgrain, you have greatly overestimated the collective intelligence of the PAX!! Continue reading “The Bear Back Blast 1.8.18: Winter Wonderland”

The Bear Pre-Blast 1.8.18: Winter Wonderland

When: 0530-0615

Where: Camp Willis (Jones Middle School)

Who: PAX of F3 Columbus and beyond

Weather: Balmy and wet, WEAR GLOVES!!

Come join for a non-stop work-out and enjoy the snow, ice, rain, or whatever Mother Nature can throw at us. After his first 10k today,  Bo Schembechler promises to bring up the six!!

 

Back-Blast 12.16.17: 12 Pains of Christmas

AO: The Theatre (Antrim Park) 0700-0800

QIC: Grovetucky

PAX: Mariah, Bullfrog, Gimpy, Guppy, Loco (FNG), Bo Schembechler, Dimon, Savannah,  Ice Man (F3 Louisville), Tony Packo, Wildebeast, VanDamme, Crossgrain, Spikeball, T. Cruise, Francis Continue reading “Back-Blast 12.16.17: 12 Pains of Christmas”

Pre-Blast 12.16.17: The 12 Pains of Christmas

AO: “The Theatre” (Antrim Park)

When: 0700-0800

QIC: Grovetucky

Who: Open to all men (including Creepers)

What: Bootcamp fun in the Yuletide spirit!

 

Back Blast 11.27.17: Back to Reality

AO: Camp Willis

QIC: Grovetucky

PAX: Mariah, Mogul, Jumper, Rash, Teach, Dimon, Ahhh

PAX assembled at the courtyard in front of Jones Middle School, quick disclaimer was given at 0530 then mosey to the track for COP:

SSH x 25 IC

Cotton Pickers x 20 IC

Windmills x 15 IC

Sun Gods x 10 forward and 10 reverse IC

Peter Parkers x 20 IC

Hamstring stretch and can-opener stretch

Then mosey to the starting line at the track for the THANG:

Squats x 24, merkins x 24, walking lunges x 24 (12 each leg) then run 400 m, repeat x 4 sets.

Burpee/broad jumps until the Six (QIC included) caught up and performed 10 reps themselves

LBC’s x 30 IC

Freddy Mercury’s x 20 IC

Then mosey 3/4 around track and cross street to tennis courts

PAX partnered up with someone of like size:

Partner Leg Throws (center-left-right) x 10

Teeter-Totters x 10 each arm

Next, PAX lined up side-by-side in plank position at east end of tennis courts, first PAX broad-jumped over each planking member and the chain continued until we reached the west fence (5 sets of broad jumps for each of the PAX)

Mosey to shovel-flag area for burpees x 10 OYO and finally flutter kicks x 20 IC

Name-o-rama followed by BOM as YHC led us out in prayer lifting up Mrs. Teach’s co-workers family who lost their 29 y.o son and YHC’s brother-in-law’s father who has triple by-pass surgery today.

Way to move this morning men. Way to start back into the grind of a normal work week!!

AYE!

GT

 

 

Pre-Blast 11.27.17: Back to Reality

When: 11.27.17, 0530-0615

AO: Camp Willis (Jones Middle School)

QIC: Grovetucky

Who: All PAX and FNG ready to get back to grind

Expect a brisk work-out to recover from the 4-day weekend hangover

Back Blast 11.6.17: Tachycardia

AO: Camp Willis (Jones Middle School): 0530-0615

QIC: Grovetucky

PAX: Bo Schembechler, Ahhh, Bootleg (respect), Crossgrain, Rash, Buzz Lightyear, Mariah, Dimon, Tony Packo, Teach, Mogul, Slash

The PAX gathered around the shovel flag and a few groaned about the dropping temperatures. Disclaimer was given at 0529 and then the PAX mosied to the track for warm-up:

SSH x 40 IC

Cotton Pickers x 20 IC

Imperial Walkers x 20 IC

Sun Gods, front and backwards, x 15 each IC

Can-opener stretch

Then the THANG:

10 walk-up merkins followed by running up and down the bleachers, rinse and repeat for 5 minutes

100 meter sprints x 8 (instead of EMOM, the Q started each sprint 55 seconds after the previous started)

50 meter sprints x 3 (10 sec break in between)

Mosey to the dip bars, each of the PAX performed as many unassisted dips as possible, then 20 WWI’s, then back to the dips (4 minute duration)

Then mosey back to track, run 400 meters at a comfortable pace, then lizard crawl 50 yards, run the remaining 400, then burpees alternating with broad jumps x 50 yards, then run the remaining 400.

Finish off with a little Mary:

LBC’s x 50

Freddie Mercury’s X 40 IC

American Hammers x 25 IC

Finally, 50 monkey humpers then mosey to the shovel flag for name-o-rama, BOM. Bo led us out in prayer as we keep Bumper, Skipper, and the victims of the Texas church shooting in our thoughts and prayers.

As always, I’m humbled to lead this group of great men.

AYE!

Grovetucky