PAX: Dimon, Wildebeest, coconut f3toledo
Leg day 2020Cop 20 ssh 20ssh, 20 imperial walkers 29 hillbillies 20 good ams 20 sungods fwd back overhead seal claps, leg stretchMosey down to docks
20 mnt climbers with:
20 jump squats
Repeat with: 20 broad jumps
20 toe touch squats
20 lunges
20 monkey humpers
(Mnt climbers between each exercise)Run to circle bear crawl around
20 merkins 20 merkins
Run back
20 squats 20 squats
Repeat Mosey back up around tennis crts to get blocks:
Coupon carry lunges: 10 spaces trade at end and lunge back:
Ruck 45lbs
Block
Slam ball 30lbCore: 20 cnts til time: flutter kicks 20 and 20
Big boy situps x 200620Prayed for day ahead
Good to have @coconut from f3 toledo
Category: Antrim Park
Back Blast – The Theatre 7.28.2018
5 PAX – Crash, Gimpy, Kournikova , Van Damm, Dimon
Crash has the Q, Dimon coming in hot, we got started at 7:01.
Moseyed to the dock for a slow warm up. Continue reading “Back Blast – The Theatre 7.28.2018”
7/26 Antrim band of brothers 2 back blast:
@Dimon @Crash @Wildebeest
Showed up to find crash waiting in parking lot with a columbus police car sitting in lot on patrol…think he left after he saw we were a group of old guys ready to exercise
Dimon comes in hot at 0531 Continue reading
Back BlastThe Theater 07.19.18 “Rise and Shine”
QIC: Francis
PAX: Heads Up, Wildebeest, Dimon
What:
YHC arrived at 0525 and saw Wildebeest stretching in the parking lot before hand and some mummblechatter was had as Heads Up and Dimon rolled in hot and then the PAX grabbed bricks and got started. Continue reading “Back BlastThe Theater 07.19.18 “Rise and Shine””
Back Blast: Band of Brothers 7.18.18 The Theater
Who: Francis, Heads Up, Dimon
Where: The Theater (1600 Olentangy River Rd)
What: YHC saw on Slack that we were completing a Fitness Exam for this workout and instantly regretted a 5k earlier but was excited for the test! YHC woke up with no time to spare at 0530 with Heads Up waiting in the parking lot. Some light stretching and mummblechatter occurred as YHC knew Dimon would be coming in hot and wouldn’t want to miss the fun.
After Dimon arrived the PAX completed 20 SSH IC. The PAX then mosied to the dock for the Thank:
2 minutes timed Push Ups, if knees ever touch you’re done.
2 minutes timed sit ups.
2 mile timed run around the lake.
The PAX all continued the 2 mile run without stopping and all finished under 20 minutes. As the run ended at 0611 the PAX mosied back to the top lot and stretched for the last minute of time.
PAX counted off and BoM. Dimon led out the PAX with thoughts and prayers for all PAX members who are needing support and for us all to continue to grow as Father’s, husbands and people.
Come out tomorrow for a solid leg day led by YHC and as always its an honor to have been freed to lead! Aye!
YHC,
Francis
Pre-Blast: The Theater Thursday 07.19.18 Rise and Shine
When: 0530-0615
Where: “The Theater” Antrim Park 1600 Olentangy River Rd.
QIC: Francis
Who: All PAX, HIMs and men interested in getting better!
What: I’ve been sleeping in too much lately and so have my legs. The bricks get lonely on leg day sometimes so we’ll bring them with us!
Back Blast The Theater 7.14.2018
AO: The Theatre
QIC: Group Q – each PAX had input.
PAX: Crash, Dimon, Ripcord, Creepers.
Met up near the play ground, we got started a 5 min late waiting to who showed up.
Then we got to it.
Moseyed to the dock
SSHx50 IC
Sun gods
Good Mornings x10 IC
Cotton Pickers x20 IC
Can opener / teach stretch
Into the first main event (how awesome is that we had more than one main event)
Count down !!
So the idea here is run from the dock and around the loop, in the parking lot, then do 30 of each movement plank till everyone is done, run then do 20 of each plank till everyone is done, run then do 10 plank till everyone is done. Each PAX had input on to what movements we were doing. No one said burpee’s so at least there’s that.
4 PAX so 4 movements
Merikans – Ripcod
Dips – Diamon
Mountain climbers – Creepers
LBCs – Crash
Got done with that pretty quick then a mosey around the lake with stops.
1. Jumping lunges x20
2. Superman’s x30
3. Jumping squats x30
4. Burpees x10
The mosey back to the parking lot.
Grabbed some blocks and Dimond pushed us through some lunges. Lines here are between parking spots on the closed off part of the parking lot in front of the tennis courts.
Lung 4 lines
Merikans feet on the blocks x10
Back lung 4 lines
Merikans hands on the blocks x10
Lunge 4 lines
Flat presses x10
Back lunge 5 lines
Merikans 1 hand on 1 hand off the block. x10
Then back to the start.
Over head lunge 4 lines
Flat presses x10
Back lunge 4 lines
Lbcs with block on chest x20
Overhead lunge 4 lines
Merikans hammers x20
Back lunge 5 lines
Merikans 1 hand on 1 hand off the block x10
Head to the play set to finish out with some flutter kick protractor around 2x and plank series around 2x
Name-o-rama, COT, BOM. Dimon lead us out with a prayer.
Off to coffeteria!
PreBlast 6.6.2018 “Band of Brothers” (Antrim Park)
Who: All Men, HIMS, and FNGs
Where: The Theater (Antrim Park 5800 Olentangy River Rd.)
When: 0530 – 0615
QIC: Francis
What: A smorgasbord of all you could ever want from a workout that requires you be ready to mosey at 0530!
F3 Columbus 