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!

Camp Willis – Tortoise and the Turtle (or Rabbit and the Hare) Back Blast

AO: Camp Willis (Jones M.S.)

Who: Q – Ball Bearing, Bo Schembechler, Mariah, Bootleg, Grovetucky, Rash, Mogul, Crossgrain, Regulator, Hack, Rowdy, Matlock

What: Got up extra early for this mornings Q with a little help from the kids trying to play bedroom shuffles at 0430 and headed out the door to be the first to post for the morning .

As the Pax arrived I gave the worst disclaimer in the history of disclaimers and we moseyed over to the track.

Quick round of warmups (good mornings, cotton pickers, Teach, Rash, Yoga’s (downward, plank, merkins, chumbawumbas) SSH (I wrote down to do them, but I think I forgot).

Did some short basic KB work (Goblet squats, one arm rows, one arm press, chest loaded swing, shoulder Halo, Hip Halo (note to save those for the fall when we’re less sweaty and less likely to throw them at the other Pax), around the leg pass and single arm squat to press)

I had a plan for Friday to do a ruck workout, but that was scrapped. I liked that plan and modified from carrying rucks to farmer carries with the Kettle bells.

Tortoise and the Hare BOMBS. Partner up and one man walks and farmer carries both kettlebell while the other does a set of movements then sprints to catch his partner.

5x Burpees (50 total); 10x Outlaws (Big O’s or Block O’s if you can’t dig the paper out of your pocket quickly enough to get the name correct) (100 total); 15x Merkins (150 total); 20x Big Boy Situps (200 total); 25x Squats (250 total). Noticed during the movements we were going to run out of time so called the last round to finish on the way back to the flag. Called time at 0615 and balled up.

Thanks again to all of you for following my lead. As always I am encouraged by each of you and appreciate the push and the pull to keep moving forward.


The Tortoise and the Hare at The Bear Pre-Blast 07.11.2018

AO: Camp Willis (Jones M.S.)

Who: All PAX, HIM’s, and FNG’s


What: Remember that time I said you should all come out on a Friday when so many of us fartsacked the 5th of July? With a little modifications that plan isn’t going to be wasted.



Fartsackers Friday Redemption Pre Blast 07.06.2018

AO: Whine Man’s Hill

QIC: Ball Bearing

When: July 6th, 2018 0530-0615

Who: All PAX, FNG, HIM’s

What: A redemption beatdown for anyone who feels guilty about sleeping in on Thursday morning.

Fridays are usually a day to slow down after a hard week of workouts by throwing on a ruck and taking a tour of Grandview. However, since I gave in to the aches and pains and lack of sleep this morning by staying in bed I decided I should do something about it.

Bring a ruck. Don’t have one? You probably have a backpack you can weigh down with something. Don’t feel like it. Come anyway and hope that enough HIM did and we can work around it. Don’t want to wear a backpack and still get beatdown? I can probably work around that too! Get out of bed! Get stronger and get better!

BONUS! Did you miss Wednesdays Rocky workout and want to hear the awesomeness that is the playlist I put together? Then come on! I’ll bring my own speaker this time, unless Bo shows up with his bigger and better one!


Rocky IVth of July Backblast 07.04.2018

AO: The Theater

QIC: Ball Bearing

PAX: 16 this morning! Mariah; Mogul; Hack; Dimon; Francis; Heads Up; Grovetucky; Spotlight; Bootleg; Rally; Bumper; Wildebeast; Crash; Queen; Crossgrain

I said before I usually wake 5 or 6 times in the night terrified that I’m going to sleep in for my Q, but as I’ve done a few I had dropped that number to 3 or 4. Not last night though, back up to 5 or 6, but once the alarms went off I rolled out of bed and made my way to the AO. As I kept thinking about all of the things to do this morning I had that momentary worry when I remembered being told there was a new playground where we usually park and then got scared that the bricks were gone and my plans were shot. I’ve never been more relieved to see a port a john in all of my life as I pulled in and realized the brick pile was there and we could get rolling.

Waiting for 0600 and doing some stretching was needed. Then the early leaver Pax rolled up to the parking lot to do my thang after doing their thang for the 30 minutes prior. Got the Pax together and gave a shoddy version of the disclaimers before finally getting to work.

Warmed up with spread leg cotton pickers and straight leg cotton pickers (thanks to Mariah for reminding my scattered brain what the 2 in the cadence was supposed to be on that one) followed by

10x Abe Vagodas
10x Good mornings
Some downward dog/plank/merkin/ upward dog
25x SSH
All done to some of the training montage music from the Rocky movies (No it wasn’t. Because Bo didn’t show up with the speaker)

Moseyed to the round about in the lower parking lot and all stood around in the circle for a bucket brigade. It took a minute to figure out the logistics, but it started to work out on the second pass. Thanks to Mogul for tossing out the lighter weights as they came around and thanks to Crash for leaving the 70 pound kettlebell at the upper parking lot.

Followed that by stepping to the outside of the circle for some Blocktanamos. Each man held out his kettlebell or brick straight out in front as one man would put theirs down, run the circle and push down on each one as they went by. Again took a minute to figure out the new movement, but it came together at the end.

All done to some synth heavy music from the 80’s that I added to the playlist because there wasn’t enough upbeat music from the Rocky movies to fill an hour (No it wasn’t. Because Bo didn’t show up with the speaker)

Gave the call to head over to the hill and set up the next movement. Bears and blocks up the hill. Start with your brick or kettlebell at your feet and bear crawl up after dragging your coupon up a head of you. Learned that some of our kettlebells weren’t as well suited as the bricks because sometimes they start to roll back downhill. Before we started up the hill we did a minimum of 10 goblet squats and calling out “ADRIAN” when we were done. At the top of the hill, before heading down, we did a minimum of 10 full swings while waiting for the 6 and calling out “DRAGO” when we were done. Walked down the hill and repeated 5 times just to make sure everyone got enough work in.

All done to some of the best and uplifiting music the Rocky IV soundtrack has to give (No it wasn’t. Because Bo didn’t show up with the speaker)

Looking over the plan last night I decided that I should add one more movement just in case everything else didn’t take as much time as I thought. Turns out I needed it and we counted off 1’s and 2’s for a Brick by Brick shuttle run. Line up across from one another about 4 or parking space lines away. 1 man has both coupons in front while he holds a plank as the other runs to grab one, then the other and then did a movement before his partner does the same. Finished those with Merkins, WWIs, Mountain climbers, LBCs and then burpees.

All done to the last songs of the best and uplifiting music the Rocky IV soundtrack has to give (No it wasn’t. Because Bo didn’t show up with the speaker).

Finished with a walk up the hill and 2 minutes of protractors to fill out the time.

Had a fairly intense BOM as several of us are dealing with ill family members or just dealing with the loss of someone due to dangerous addicitions. Talking about fathers who are dealing with serious medical issues really made me appreciate the group of men around us at the moment.

Thanks to all of you for going along with my ridiculous plan and especially for just being the men that you are. Enjoy the rest of your fourth and see you tomorrow in the gloom.

  • Ball Bearing

Rocky IVth of July Pre Blast



Single AO: The Theater

When: July 4th, 2018 0600-0700

Who: All PAX, FNG, HIM’s

What: A combined AO workout with Russian Kettlebells and American Cinder Blocks

When you keep telling yourself “we should do this! We should have that! This would be a good thing!” That means it’s time for you to take the lead and be the one to make them a reality. So here I am submitting a pre-blast for all of the things that I thought would get you to drag your self out of bed to come out and get beat down on a holiday morning.

The plan is in place. The playlist is being peefected. My heart is already racing and there are ztill plenty of hours before the thang even happens. It’s going to be hard, it’s going to be a little stuoid and it should be fun. Get out of bed, put on a red or yellow shirt and grab your kettle bell if you usually go to Camp Willis. Get out of bed, put on a blue or white shirt if you usually post at the Theater and grab your brick when you get there.

Don’t tell yourself “You can’t win!” when that alarm goes off. Try hard now and post up to get better!

Coffeeteria to follow!