Brick City Back Blast 1.9.18: Elevate your game

AO:   Brick City (Scioto-Mile)

When:   0530-0615

QIC:   Spotlight

PAX:   Bo Schembechler, Crossgrain, Francis, Wildebeast, Jumper, Ahhh, Teach

Weather:   30 degrees with a lot of ice.

YHC learned from Grovetucky that if you’re going to lead in January you better have a contingency plan.  YHC got to the AO early and found it was better suited for ice hockey than what he had planned.  A quick trip around the AO and a new plan began to take shape.  As the PAX showed up ready to work the hot topic was the balmy 30 degree weather.

At 5:30 the PAX began their mosey to the lower bowl and better footing.  Along the way Bo picked up Jumper (who doesn’t have GPS).  Once we navigated the steps and got to the grass the COP began

Continue reading “Brick City Back Blast 1.9.18: Elevate your game”

9.20.2017 Highway to the Comfort Zone. Band of Brothers Back Blast

Where:   Antrim Park

Who:     Jumper, Guppy, 3-16, Slash, Mariah, Mogul, Grovetucky, Dimon, Bo Schembechler, Ahhh, Pitt, Tony Packo

QIC:     Spotlight

0530:     The PAX was a little thin leading up to kickoff.  Following Dimon’s lead a number of men jumped out of their cars as the bell was being rung.  Bo led us off with the disclaimer and we started the mosey.

COP:     SSH x15,  Fat man twists,  Big arm circles (forward and backward),  Knee hugs x10 each leg

The Thang:
–She hate me (x3) with a sprint to the 4th tennis court between each set.  20 split jumps, 10 burps, 10 merkins.  That is one set.
–Rapid Fire Rock Set at the shovel flag coupled with a mosey to the tennis courts and a round of Mary.  That is one set.  The PAX dominated 3 sets.  Rapid Fire was made up of tricep extensions, steering wheels, curls, swings, overhead press. 10-15 reps per excercise.  Mary included reverse crunch, American Hammer, LBC, Scorpion Crunch.  45 seconds for each excercise.  No rest between excercises.
–Scorpion Carolina Dry Docks.  10 reps(5 with each leg in the air) run across the tennis court. Backpedal to the start. x3
–Mosey to the shovel flag.  We have time for 1 more excercise.  3-16 makes a call for the PAX to go AYG to the far soccer goal and back.

0615:   PAX is ready for count, name-a-rama and BOM.  The theme today was comfort.  Pax spent 45 minutes searching for comfort but it was hard to come by.  It’s easy to be comfortable.  It’s easy to stay in bed.  It’s easy to NOT take the first step to repair a relationship.  WE have to be willing to put ourselves in uncomfortable situations in order to get the life we want for ourselves and our families.  Nobody has ever said “that was comfortable, I feel better about myself.”  Discomfort is the price we pay for any growth in our life.  Whether it be emotional, mental, physical, spiritual or financial.

—–I don’t always workout but, when I do it’s F3.  Stay uncomfortable my friends.——–

9.18.17 Camp Willis: Just a Little Patience

Where:    Camp Willis (Jones Middle School)
Who:       Mariah, Wisdom, Ahhh, Crossgrain, Skipper(FNG), Slash, Tony Packo, 3-16,      Teach, Mogul, Creepers, Jumper, Grovetucky, Bo Schembechler
QIC:         Spotlight

0530:       Disclaimer was read just after Teach strolled up and sloshed down his last sip of coffee. Everyone in the PAX grabs a band. No objections were heard from the PAX so we started the mosey.  We hustled past one of the drained city pools, which was evidence that the weather will be changing and it will get easier and easier to fart sack.

COP:     10 low and slow squats, Sun Gods IC forward, Sun Gods IC backwards, Hillbillies IC, Teach Stretch

The Thang:
-Grab a spot on the fence for a round of Pure Burns.  Complete the squat portion and top it off with 15 merkins. (X3)
-Mosey to the goalposts for a quick ab blast led by Tony Packo while QIC sets up cones.
-Quarter Pounder (done with bands in hand)
————Sprint 25 yds.  Complete 25 curls.  Backpedal to the start.
————Sprint 50 yds.  Complete 50 upright rows.  Backpedal to start.
————Sprint 75 yds.  Complete 75 shoulder presses.  Backpedal to start.
————Sprint 100 yds.  Complete 100 merkins.  Mumblechatter getting louder.
-Royale with Cheese( bands are left at the goalline)
————Sprint 25 yds.  Complete 5 burpees.  Sprint back to start
————Sprint 50yds.  Complete 5 burpees.  Sprint back to start
————Sprint 75 yds.  Complete 5 burpees.  Sprint back to start
————Sprint 100 yds.  Complete 5 burpees.
PAX is looking out for the six.  Many brothers head back onto the course to encourage and assist.  Last 5 burpees are done by the entire PAX.
-10 yd sprints x8.  Bo started having flashbacks to O-Line drills.
-PAX moseys to the other goalline to pick up their bands.
-Creepers leads a mosey back to the flag.  There is still time left so we break into a rendition of Mary.  American Hammer (x30), Protractor (around the circle), Flutter kicks (x20).

0615:     Circle up for a count, name-a-rama and BOM.
1 FNG today was brought by Creepers.  Bo prayed us out, asking for patience in all the different aspects of our lives.  It’s the beginning of a new week for the PAX.  That means responsibilty, but it also means opportunity.  Make the most of the week you are given.  Something that comes easy for you might not come easy for others.  Be patient at work and at home.  You will have a chance to make someone’s load a little lighter, or a little heavier, which will you choose?  You will have the chance to lift someone up, or cut them down, which will you do?

Bandwidth 8.2.2017—Backblast

When: 8.2.2017
QIC:   Spotlight
PAX:   Teach, Diamond, Savannah (Respect), Mariah, Grovetucky, 3-16, Francis(Hate), Bo Schembechler, Tyler(FNG/Blood Draw), Josh(FNG/ Cha Ching/ Hate, Hate)

It was a beautiful morning the PAX got to enjoy.  No humidity, stars where shining overhead and we were blessed with the physical AND mental ability to get out of bed and improve as men.  Bo wasted no time with the disclaimer and we were off.  PAX started on a mosey around the tennis courts and landed in the upper parking lot where we were joined by Diamond, coming in real hot.

Warmup:
SSH x15
Sungods forward
Sungods backwards
Teach stretch each leg Continue reading “Bandwidth 8.2.2017—Backblast”

Back Blast B.O.B. 7.12

P.R.E.S.E.N.T.

QIC: Spotlight

PAX: Slash, T-Packo, 3-16, Diamond, Grovetucky, Grease Monkey, Ridgequest, Bo Schembechler, Savannah

The Pax woke up to a humid Columbus morning but it didn’t stop them from jumping out of the fart sack and posting strong for a 0530 start time.

F3Columbus was happy to welcome two traveling members to the AO. Grease Monkey from Roswell, GA and Ridgequest from TSUN.  He’s a Spartan fan so he was welcomed with open arms.

The week before his “Q” Spotlight was on the beautiful beaches of North Carolina’s Outer Banks. Immersed in family activities he realized he wanted to bring a P.R.E.S.E.N.T. back to his F3 brothers.  With that thought the basis for the workout was born.

The disclaimer was given at 0530 and the Pax started a mosey around the tennis courts up to the parking lot for COP. There was a lot to get done so the warmup was quick.

Continue reading “Back Blast B.O.B. 7.12”