Westgate Back Blast 10.29.2018

QIC: Ball Bearing

Pax: Spitz and Silverado

Monday is always the day you tell yourself “I’ll get back on track”, but it’s also the day that’s the hardest to get out of bed at 4:45. When you do get up and get started it gives you a better outlook for the rest of the week.

Starting out this morning I realized just how awful the plan I had in my pocket was going to be, but I realized I had no other options but to push through because I’m also a crappy improviser when I Q.

The thang: Warm up lap around the parking lot followed by cotton pickers, good mornings, hangers, Down Dog Up Dogs and more.

Moseyed to the picnic shelter by the pond and went through a cycle. After each set we did a lap around the pond. 15 each Incline Merkin, Decline Merkin and Dips. 10 step-ups for each leg and 10 high knees each leg. I got tired of running so we did a core set of 25 WWI’s, 20 straight leg lifts, 25 LBCs, 25 Freddie Mercury’s. Did a quick repeato of the arm sets and replaced step ups with 20 squats before we went back to the parking lot. Finished time with parking lot sprints, because the tennis courts were too slippery from rain and leaves. Sprinted the length of the lot and walked the width. I think we made 5 total laps.

Finished with the COT and a prayer for perseverance.

AO Westgate Backblast 10.18.2018

QIC: Ball Bearing
PAX: Crossgrain; Spitz; Tecumseh; Silverado

After much griping and complaining and contemplation of folding down the seats of Tecumseh’s van for a 45 minute nap-o-rama we got started with a lap of the parking lot.

25 x SSH, Cotton Pickers, straight leg cotton pickers, Abe Vagodas, Willy Mays Hayes, Sun Gods and some plank stretching.

Moseyed to the end of the courts for some run stretches : High knees, butt kickers, forward hurdles, backwards hurdles, carioca and repeat.

Called out about the upcoming Veterans day challenge and did a 5 minute set for practice. AMRAP through 11 merkins, 11 burpees, 19 sit ups and 18 air squats for 5 minutes (building to 11 next month(. It was here that I realized my arms were a little too spongey and weak after yesterday’s beatdown to continue with my original plan. So I went into improvise mode.

Moseyed to the mural for wall sits to buy some time and then went to the steps at the front of the tech center for some work.

First run through was steps ups to the 2nd step (10x each leg) then high knee step ups, 15x broad jump up and calf raises. Finished and took a small walk down the sidewalk and made some changes. Same movements again, but this time run to the end of the sidewalk and back before starting the next movement. Repeated all of that again with a set of 10 squats at the end because my legs weren’t as dead as I wanted them to be.

Ran into the end of the clock and moseyed to the parking lot for Name O Rama and COT.

West Side Best Side Pre-Blast 10.15.2018

Who: Any man who wants to work and get better
When: 0530-0615
Where: NEW LOCATION Westgate Rec Center Parking Lot and Tennis Courts 455 S Westgate Ave, Columbus, OH 43204
Weather: Doesn’t ever matter…
Why: To take away the “It’s too far away argument for those on the West Side of Columbus.
What: A 45 minute workout to get your heart moving and your body better. It’s going to be a little of everything that will make your everything feel better after the pain goes away.

QIC: Ball Bearing

Westgate AO Back Blast 10.08.2018

QIC: Ball Bearing
PAX: Phoenix; Tecumseh; Bo Schembechler; FNG

Did you ever wake up in the middle of the night scared that you slept through the alarm and missed your Q? Did you ever dream that you slept through your alarm and missed your Q and then wake up and realize that you didn’t and it’s only 1 am and you better get back to sleep so you don’t? No more dinner at a chili cookoff the day before my Q (Unless I’m winning it again).

Rolled into the parking lot with a plan and hopes to see a few friendly faces. The rest of the Pax pulled in and it was time to get started. Gave a poor version of the disclaimer and the mission and moseyed to the tennis courts. Took a lap around the courts and took note to make sure not to roll any ankles on the walnut pods all around the east end of the area. Did some SSH x 20, cotton pickers, cross leg stretches, butterflies, Teach, Rash and some Downward Dog Chumbawumbas. Then it was time to get into it.

The Thang:

Tried to keep it simple, but hard and managed to do just that. Simple Escalators of 10 Merkins, 20 Squats, 30 Mountain Climbers and 40 LBC with a run to the end of the court between each set. Repeato x 4 with a bit of rest in between each round. Had planned for some other work, but it didn’t look like that was going to work the way that I wanted so we improvised and took a mosey to the Blue Jackets playground picnic shelter.

Step ups on the picnic table x10 for each leg (after height checking the shelter for the tallest of the Pax) and then 10 dips. Repeato x 4 because that just became the theme of the morning.

Took a short mosey back to the tennis courts for one last burst. Plan was 6 full length sprints of the tennis courts with a walk back to the start line before going off again. If I said we didn’t make it to 6 before time I’m willing to bet that if you’ve read this far you can figure out just how many we actually did.

0616 Out to the parking lot (Flag incoming soon): Count O Rama: Name O Rama : COT : Thanked the Pax who showed up for trusting me and following me this morning and took us out in prayer.

It’s my last day in my 30’s and it doesn’t even feel real, but not for reasons that people would usually assign to turning 40. I don’t feel old, and I don’t think I am. There’s no scenario I could ever imagine where this would be how I’m moving into my 4th decade of life, but looking at the course that I’m going I couldn’t be more ready to get there. Thank you all who have helped me get to this point and who keep encouraging me to not stay where I am, but to move forward.



Westgate Park – New AO Pre Blast 10.08.2018

Who: Any man who wants to work and get better
What: A 45 minute workout
When: 0530-0615
Where: NEW LOCATION Westgate Rec Center Parking Lot and Tennis Courts 455 S Westgate Ave, Columbus, OH 43204
Weather: Doesn’t ever matter…

Why: To take away the “It’s too far away argument for those on the West Side of Columbus.

QIC: Ball Bearing

Get ready for an escalator workout and more! Lots of stretching and warms ups and then it’s time to work!

Back Blast 09.01.2018

QIC: Ball Bearing

PAX: Mariah, Bo Schembechler, Hack, Steak, Wildebeest, Grovetucky, Francis

What happens when you post a kind of vague message offering an alternative to the usually run heavy workouts at the Van before anyone has posted a plan? Your alternative becomes the plan and you realize on the way that you accidentally Q’d yourself .

The thang: Did some warm-ups and stretching in the parking lot with some SSH’s, cotton pickers, good mornings, Teach, downward dogs and more.

Took a short walk to the picnic shelter and gave the breakdown of movements for the morning. It was supposed to be 4 minute tabata rounds of various movments with a kettlebell, or block or 70lb sand bag if you’re well rested and paying penance like Bo, for 20 second rounds with 10 second rests. What it turned into was 8 rounds of 20 second movement and 10 second rest. (Gotta work a little more on figuring out the timer app.)

Did: Deadlifts, Rows, Goblet Squats, Curl to Press, Tricep extensions, Elf on the Shelf and American Hammers.

Walked back to parking lot and finished with a round of Kettlebell swings and a short round of Mary’s before the COT.

Having a bum knee right now is tough, but trying to stay in the habit of getting up and out of the house in the morning is good for me. I’ve come a long way from when I first started coming to F3 and last year never thought I’d be in a place where I just accidentally pick up a Q. It’s a great ride and if you’re reading this, but aren’t coming out then I’m going to encourage you too. Even if you just want to follow for a while you’ll find that you can lead and the men in this Pax are very forgiving and eager to help you grow.

-Ball Bearing

Brick City -08.06.2018 Pre Blast

Camp Willis Pre-Blast 8.6.18

Where: Battelle Riverfront Park – 25 Marconi BlvdW

When: 0530-0615

Who: Open to all PAX and FNG’s

What: A little of this. A little of that. Some extra stretching after a hard Monday beatdown. Some hard rocking good work too!