Wash, Rinse, and Increase Back Blast

To the 3 men (1FNG) that joined YHC,
What a day to be outside, early morning temp of 57* and a good nights rest. Aye, Cannot say it gets much better. S/O to ‘F3 Thomas-choi choi” for EHing an FNG to post and be present in the early Gloom… The makings of a NorEastern PAX is begining to take shape!

The Plan:
YHC,  nearly fully recoved from GrowRuck009 and a Monday Runday with Mogul, stole his plan from yesterday and decided to make some enhancements. The goal was to move for 45 mins, steady, paced, complete movements, and a bit more intensity. Sry FNG.

The Thang:
As we watched the clock tick near 0530, YHC noticed some 5gal water jugs in the back of Crossgrains truck. (tickle me pink and call me cindi) Pulling 2 jugs from the bed we were ready to roll:

0530- YHC shared the plan and the outline for the morning. Increased movements from 10 to  now 15 of each exercise every 100(ish) steps 2 men carrying jugs (walking speed).
SSH X 15ic
100 Steps
Cotton Pickers X15ic
100 Steps
Merkins X15sc
100 Steps
Imperial Walkers X15ic
100 Steps
Squats X15ic
100 Steps
Good Mornings  X15ic
100 Steps
Merkins X 15sc
100 Steps
Mountain Climbers X15ic
100 Steps
Squats X15ic
100 Steps
Merkins X15sc
100 Steps
Lunges X 15ic
100 Steps
Hillbillies X15ic
100 Steps
Burpees X 10 OYO
100 Steps
Monkey Humpers X15ic
100 Steps
Merkins X15sc
100 Steps
Squats X15ic
100 Steps
Imperial Walkers X15ic
100 Steps
Abe Vigodas X 15ic
100 Steps
Squats X15ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE! Carrying 2 5gal jugs!

with 6 ticks left YHC, Ended Workout with 50 flutter kicks/50 ab mat sit ups… no quit!

These guys pushed hard and accomplished a good bit of movement!

Like yesterday, it really isn’t about going full throtle all day, it is slowing down the cadence, leaving no man uncovered, and completing the body of work that lays before you. Took it out in Ball of Man lifting up the need for our decrease and to see Christ Increased in our lives.

Welcome to the PAX, LEG WARMERS (richard simmons style)

Aye,

Bo Schembechler

Walk it Off! Back Blast

To the 2 men that joined YHC,
The gloom was less gloomy today as the temperature was 45* and there seemed to be some hustle and bustle around us as others shared the Scioto Mile Park.

The Plan:
YHC, recovering from GrowRuck009 and a Monday Runday with Mogul, put together a simple plan. The goal was to move for 45 mins, steady, paced, and with complete movement to massage out the soreness.

The Thang:
0530- YHC shared the plan and the outline for the morning. 10 movements of one exercise every 100 steps (walking spead).
SSH X 10ic
100 Steps
Cotton Pickers X10ic
100 Steps
Merkins X10sc
100 Steps
Imperial Walkers X10ic
100 Steps
Squats X10ic
100 Steps
Good Mornings  X10ic
100 Steps
Merkins X 10sc
100 Steps
Hillbillies X10ic
100 Steps
Squats X10ic
100 Steps
Merkins X10sc
100 Steps
Lunges X 10ic
100 Steps
Hillbillies X10ic
100 Steps
Burpees X 5 OYO
100 Steps
Monkey Humpers X10ic
100 Steps
Merkins X10sc
100 Steps
Squats X10ic
100 Steps
Imperial Walkers X10ic
100 Steps
Abe Vigodas X 10ic
100 Steps
Squats X10ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE!

(SSH, Cotton Pickers, Good mornings, abe vigodas, lundges, monkey humpers) X10ic:  Squats 40ic, Merkins 40sc, (Imperial Walkers, Hill Billies) 20ic

Ended Workout with 50 flutter kicks/50 ab mat sit ups!

It isn’t about the intensity, it isn’t about the full body of work, it isn’t about speed. F3 is about doing it together, one step at a time, slowing down the cadence and completing the movements! Today we got better together!

Aye,

Bo Schembechler

Back Blast (WMH) QYW-LEG DAY

when you cannot feel your legs!

QIC: Bo Schembechler

PAX: Ball_Bearing, Ahhh, and Mariah

0528- mumblechatter

0530- more mumblechatter while we streched followed by a shorter mosey than YHC had planned.

One Complete Mosey then C.O.P.

SSH- ic X50

Imperial Walkers- icX50

The Thang: on the soccer field

pair off… took awhile to count off in two’s with four guys, but we accomplished the task.

Form of Dora

Man 1: 10 Lunges followed by run to other end of field, turn and repeat.

Man 2: Low Slow squats until partners return.

Rinse and Repeat for 20ish Minutes: aka 0600

FEEL THE BURN

10 Jumping Squats run to other side of field 10 Jumping Squats and return.

Rinse and Repeat.

Mosey to parking stones:

Toe Taps X100

Forward & Back jump overs X20

Side to Side Jump overs X20

Toe Taps X100

Line up at 0608 for the following all the way back to the flag:

Squat, Lunge, Lunge, Mountain Climber 4ct, Burpee jump… REPEAT until destination is reached.

This concluded the Leg portion of our beatdown followed by MARY

Flutter Kicks X 4c 20

LBC X 4c 50

0615: laying contimplating our ability to stand and amount of tread wear on our cleats…

0618: Name O Rama, BOM, & Trip Home

YHC is reminded today, it isn’t about the numbers, its about not being alone! It’s about being able to go farther together! Thankful for you men both the ones that Posted and those that fartsacked.

Post Saturday 0700 THE THEATER For our 1 Year saint patricks day festival beatdown!

The Van (down by the river) Back-Blast 1.6.17

YHC, woke up to Zero Tire Pressure in the front tire of YHC’s machine. However, with a quick 20PSI YHC managed to hustle to the AO for the opening @0600

Pulling in along with 2 other sets of headlights YHC exited the machine to get THE VAN gassed up! Joining YHC in the ZERO DEGREE (-9* windchill) were a the mighty men of the PAX:

PAX: Spotlight, Mariah, Tony Packo, and Grovetucky

QIC: Bo Schembechler

After some brief mumble about the new AO, YHC decided to warm up the engine. Continue reading “The Van (down by the river) Back-Blast 1.6.17”

11.25 *ichigan Sucks presented by Bo Schembechler

C9A8E710-E135-41A1-9A91-C2EFBADBD8B5

Who: Buckeyes of Central Ohio, FNGs, and Travelling F3 Pax

What: a long awaited “*ichigan Sucks” workout presented by YHC Bo Schembechler

When: 0700-0800 Saturday 11.25

Where: “THE Theater” aka Antrim Park 5800 Olentangy River Rd. Columbus, Oh

Weather::: Not gonna want to miss time one!

#GoBucks #ichigansucks #ironsharpensiron

11.24 Leftovers Back-Blast

here the rundown,

0528… wildebeest shows up as Crossgrain and bo are contemplating the morning… 0529… Sterling from F3 Charlotte, NC rolls in… we plant a flag and go to work!

mosey (WMH) has lots of routes to travel. We do a .75 mike mosey and circle up…

cop:  dips, sungods (fwd, big, small) (bkwd, big, small), SSHx40ic, Teach Stretch, Coperhead squatsx21ic, and merkinsx10ic.

mosey to truck for some big tires! Pair tire flips all the way across the parking lot… 25 irkins, 15 derkins. Farmers carries/partner lunges.

Tire fights… 2 rounds (return tires)

Mary: flutter kicks, pretzels L&R, Protractor 10 counts each guy callingx3rounds, 10/90 flutter kicks.

Mosey toward GVH pool; see shinny lines… stop… line up… suicides… for a bit… 2 sprints… mosey back!

name-o-Rama; ball-o-man

*ichigan sucks Saturday 11.25 at Antrim Park!

-Bo Schembechler