Westgate Back Blast 01.10.2019

PAX: @Tecumseh @Silverado @Spitz @ball_bearing @Lars
Q: Lars

COP: Started with 21s with SSH. Completed on first try!
12 cotton pickers – F/M/B
13 cotton pickers – L/C/R
Stretched our thighs and calf
14 Imperial Walkers
2x round PAX for Circle Burp (each PAX called down twice per round)

Black Snake run around east and south side of Westgate Park. WE ARE STAYING WARM TODAY!


Paired the exercises with some tunes today and blasted it through my cheap bluetooth speaker:

1. Cotton-eyed Joe – 3:14
2. Quick mosey to the pavilion then to pick up two block a piece and head to tennis courts.
3. Created a new exercise called “The Railroad”. All blocks were placed with the first person in a line. Lift the blocks (one at a time) from left foot to press above head then down to right foot. Second in line continues, and same down the line. All of this is happening while you’re listening to “I’ve been working on the railroad” by Rock’n’learn – 3:54
4. Brick run – 2 bricks, one at a time, down to the other end of the tennis courts. 10 merkins. Take blocks one at a time back to start. 10 merkins.
5. Fast mosey to the pavilion.
6. Each PAX got on a table for Dr. W. This took me back to my teen years so we continued Dr. W through the whole song of “The Devil Is Bad” by The W’s. 3:34

Circled in pavilion for count-off and name-o-rama. Lars prayed out.

Thanks for letting me Q Monday and today. It was cold and windy today but I’m pretty sure we all stayed warm and sweat. I’ll be posting in Houston all next week!

Westgate Back Blast 01.07.2019

PAX: @Lars @Tecumseh @Silverado @Spitz @ball_bearing @schembechler
QIC: Lars
Wonderful morning for a good sweat.

CoP: Started with 21s. Had to do this multiple times and still didn’t get it right. Brainfarts all around. Because of the penalties, we ended up doing 4 sets, continued to fail so tabled the last time till the end.
15 cotton pickers
20 Alabama Ass-Kickers
2x round PAX for Circle Burp (each PAX called down twice per round)

Nice Black Snake run around east and south side of Westgate Park.

Partnered up for the remainder:
1. Partner 1 runs two laps around parking lot while Partner 2 did as many 4×4 as possible. Switched up and REPEATO!
2. Partner 1 runs Suicides in parking lot – REPEATO! Partner 2 does Absolution. Switch up and REPEATO!
3. Mosey over to tennis courts to pick up two blocks per person. Partner 1 takes one block at a time and runs them down to the end of the last tennis court (3 court widths). Partner two does LBFCs until all 4 blocks are re-located. Switch up and REPEATO!
4. End with Partner Derkin (15 each)
5. Tried 21s again to end on a good note and low and behold WE DID IT!

Returned blocks and mosey back to cars.

Circled at flag for CoT – @Lars talked about living of the world not in the world. Each step we take can lead to sin or to Jesus. Allowing the Holy Spirit to guide us each step will help us live for him rather than live in the world. Prayed out.

Westgate Backblast – 12.31.2018

QIC: Ball Bearing

Pax: Silverado; Spitz; Lars; Tecumseh

COP: Started to give a cruddy disclaimer and mission breakdown as Silverado broke through the gloom on his way to the parking lot with the intention to have a warm up lap done as he made his way in, but that didn’t go as planned and he ran the lap with us. Into the courts for COP with 31x SSH; Cotton Pickers; Willie May Hayes; Abe Vagodas; Down Dogs Up Dogs and other stretches. Did a back and forth of the courts with High knees; butt kickers; hurdles; Bruce Lees (Finally remembered one for the extra tennis court) and cariocas. Part way through here is where Tecumseh came in hot to ensure that he wouldn’t end up with the threatened flaming bag of dog poo for fartsacking. Did a back and forth of the courts with a long stride jog.

The Thang: After running on the tennis courts Q decided it was a bit too slippery to do the Thang so we took a mosey over to the covered shelter before we got started with the New Years Eve festivities.
Round 1:
12-   Burpees
31 –  Air Squats
20 –  Monkey Humpers
18 – Jump Squats
Pond Lap with hold plank for 6
Round 2:
12 – Hand Release Merkins
31 – Sun Gods
20 – Cherry Pickers
18 – Merkins
Pond Lap with wall sits for 6
Round 3
12 – Get Ups
31 – LBC’s
20 – WWI’s
18 – American Hammers
Pond Lap – with Pax choice (wall sit or plank) for 6
Round 4
12 – Box Jumps
31- Step Ups
20 – Dips
18 – Decline Merkins
Mosey to the parking lot

BOM:  Counted off; name-o-rama and prayed out for the year before heading out for coffee.

Thanks to all who have come out this year!

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!