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: Back-Blast
BB Ruckers & Runners
YHC spent a bit of time under a ruck over the weekend and thought it was only fair to share the load with the men that have brought YHC so far!
0530- we were standing around in mumblechatter formation and YHC didn’t realize it was go time.
0532- grabbed ruck and mosey to track.
COT:
SSH x 30
Good mornings x 20
Forget x 14
Squats x 10
Warrior pose
Count off: instructions: 1-10 starting @1 the Rucker would do.one lap while the 9 ran an Indian run. (Originally was to be an exercise waiting in Rucker) However the PAX is strong and often kept up with the Indian run. We would break in between for <10
Wash rinse and repeat until 10 laps 2.5 miles was completed.
Mosey to flag:
MARY:
WWI x 25
Am Ham x 15
Flutter kicks x 15
Heels to heaven x 15
Leg raises x 15
Cobra Stretch
Count-o-rama, Name-o-rama. BOM
Thank you both for the deep support and push you have provided. From 2 years ago.not being able to do 15 pushups or run 1/2 mile to crushing a 50+ mile ruck and posting on a Monday! I got emotional just trying to share the admiration and respect I have for you men! Thank you for allowing me to lead this morning!
YHC,
Bo
Duck Weather
Whine Man’s Hill Back Blast
PAX: Grovetucky, Hack, Mogul, Tarmac, Fresh Prince, Bootleg, FNG (Swipe).
QIC: Bo Schembechler
0510: YHC (your humble correspondent) woke up in a haze didn’t know it was 44 degrees or raining. Hustled to the AO to arrive at 0525… 2 rolled in hot @0530 for a start time of 0531
Proper Disclosure for our FNG who got a bumbled, mumbled disclosure on the fly by MacDougall yesterday.
Mosey… One lap around
C.O.P.
Being tired of SSH and Burpees YHC decided to avoid both movement for as much as possible today.
Imperial Walkers x 20
Cotton Pickers x 15 (exaggerate your movement… QIC almost fell over)
Hillbillies x 15
Straight Leg Cotton pickers x 15
Stevie Wonder x 10
4ct Squats x 10
Lunges x 10
Mosey. Long way back to Grandview Ave & Goodale
OYO: 3 rounds…
Reverse Crossgrains x 10
Run to top of hill
90° squats
Run to bottom of hill
Repeat
Plank, 10 SSH, 10 ct, Mosey…
In front of shelter house, duck walk the loop.
15 Duck Jack’s (ducks flap their wings to fly)
10ct
10 Duck Jack’s
Calf raises on wall (wall humpers)
Forward x 50 each leg (Cramp)
Pigeon x 25 each leg
Out x 25 each leg
Over to stone wall for
Bulgarian Squats x 10 each leg
Step ups x 25 each leg
Mosey to Flag…
4 minutes…. 5 SSH and take a lap…
Ended Count-O-Rama, Name-O-Rama (welcome to Swipe) 2 days… Although thought today was Friday weightroom and got a special surprise!
Ball-O-Man: YHC shared about a God that is in perfect community, triune (father, spirit, son). How we are made in His image and therefore are built to live in community with one another and God. Isolation is an enemy we all face.
Prayers were lifted up for O’doyle’s family and the friend (including Mogul) that suffered the tragic lose of a young 39 year old brother. (That Peace & Comfort would be received in their mourning)
Prayers for Bootlegs friend undergoing a double myectomy today. That her image is not in her physical form but in the image God created inside her. (Strength & peace)
Prayers for Lars wife and unborn child. That the Lord would do marvelous things and give her and the baby overwhelming comfort, peace, and strength as she fights for her and baby Lucy’s life.
Extremely, grateful for you men in the gloom the reminder that we come as we are and we get better together because of one another. Mogul reminded us not to let people give up on themselves, if.you see someone isolating you might have to do the work for them, but get them out here in one form or another!
SYITG,
Bo
Back-Blast: Camp Willis 03.11.19 – The Unbreakables
Where: Jone’s Middle School (aka – Camp Willis)
When: 0530-0615
PAX: Bootleg, Cheddar, Hack, Rash, Goose, Specimen
QIC: Mariah
QIC arrived a little early from a ruck to the AO to find Bootleg already there. The rest of the unbreakables (those who did not go on spring break) rolled in shortly after.
COP
SSH icx35
Imperial Walkers icx20
Good Mornings icx10
Cotton Pickers icx15
Sun Gods icx20
Overhead Clap icx20
Seal Claps icx20
Air Squared w/Moroccan Night Clubs icx15 (Rash rolls in after calling fire dept on neighbor’s house!)
Deep lunge w/trunk rotations x5 each side
SSH icx10 to get Rash a little more warmed up.
Mosey to tennis courts…
THE THANG
11’s across 4 tennis courts (reducing a court each trip then adding them back on ladder fashion) burpees at far side (10 through 1) and squat jacks at baseline (1 through 10). Do 4x4s waiting on six to finish. For you mathematicians that’s 55reps each w/running between.
Mosey to track for Indian Snake Run (the six weaves through pax to front). 2.5 laps.
Mosey to far goal post on track. Run 200 to opposite goal post, 5 Catalina Wine Mixers (w/merkin), run 200 back to opposite post 15 knee up merkins. Run to high jump platform (200m) do 4x4s waiting on the six.
Mosey back to tennis courts lead by Cheddar. Circle up for planks. All 7 pax do a 3 count for each of the following…
Raised Plank
Elbow Plank
Raised Right Hand Up
Raised Left Hand Up
Elbow Right Hand Back Pocket
Elbow Left Hand Back Pocket
Elbow Right Hand and Leg Up
Elbow Left Hand and Leg Up
Merkins icx10
Mosey OYO to Flag
LBCs icx20
COT
Count-o-rama, Name-o-rama, YHC shared a story inspired by Hack’s Saturday remarks on shame being a great motivator. In a nutshell, working out with a group if nothing else, eliminates standing around. You don’t always have to move fast, but always aim to “stop-stopping” and you’ll be amazed at the progress you’ll string together. YHC took us out in prayer with thoughts for Lars’ family and those traveling this week.
– Mariah
Back-Blast: Whineman’s Hill – 02.07.19
PAX: Brain (showing off the guns and quads for the warm weather in the high 40s) Hack, Fresh Prince, Grovetucky, Tarmac, LaLa
QIC: Mariah
After considering a roll in the grass for Brain we did a quick hammy stretch oyo then mosey around the park up to the fire station.
COP
SSH x30ic
SS-squat jumps x15ic
Mosey down hill to playground for a slower paced stretch inspired by Conor McGregor…
Article/demo here: https://bit.ly/2SfKTqc
1 – flexion gaping – kneel to ground and place one ankle behind other knee and sit down far as you can move hips side to side. Hold for time, switch.
2. Forward lunge – elbows to ankle, sink hips to ground, hold for time, switch.
3. Side lunge – sink hips to ground, hold for time, switch.
4. Toe squat – deep as possible with knees together, hold for time. 10ct each pax.
5. Hinge squat – spread legs hands on outside shoes, straight legs/flat back, hold 5ct, hinge to deep squat hands still on shoes chest up/back flat, 5ct, repeato x10 (like monkey humpers).
6. Dead hangs – we split the pax for this. Half did lean hangs from swing chains letting lats stretch taxing their grip while the rest of the pax ran a half park loop. Switch/repeato.
*THE THANG*
(2 rounds) Partner up. Both do a full leg blaster (20 squats, 20 lunge, 20 jump lunge, 10 jump squats). When both are finished leave in opposite diections at a moderate pace and do a loop of the entire park (approx 800m). When you meet in the middle 20 hand slap merkins together. Continue loop faster pace opposite directions back to playground trying to beat your partner back. REPEATO
When this was complete we did the McGregor stretch circuit one more time starting with the lunges.
Times up. Mosey to flag.
Count-o-rama, Name-o-rama, COT
Grovetucky took us out in prayer.
Guys are getting strong and fast. It’s always a good push being around strong PAX to keep things moving. Great group today.
YHC
Mariah
Back Blast 01.07.19: The Bear
Where: Jones Middle School (aka: Camp Willis, The Bear)
When: 01.07.19 at 0530-0615
PAX: Teach, Grovetucky, Fresh Prince, Brain, Rash, LaLa, Hack, Specimen
QIC: Mariah
Things were looking like we’d have a skeleton crew until about 4 more PAX showed up right at 0530. Quick disclaimer on the move (for practice) as we took a mosey over to the track.
COP: We cirlced up on the pad at the Northwest side of the track.
SSH ICx30
Imperial Walkers ICx20
Cotton Pickers ICx13
Deep Lunge rotate to sky x3 sit back hamstring stretch – each side
Sungods ICx10
Overhead Claps ICx10
Seal Claps ICx10
Air Press ICx10
25 Burpees OYO
THE THANG:
With everyone nice and warm from burpees we took off for an Indian Run. Encouragement for each sprinter just happened on its own during the whole run. It was a beautiful thing. Not a single person asked how far we were going. Had it planned to just add a lap or 2 soon as someone asked, but not these guys… because it didn’t matter. They know we go until it’s over. We stopped at 2.5 laps at the pull-up bars.
CIRCUIT 1:
10 Pull-ups
– 3 Palm Forward
– 3 Palm Inward
– 2 One forward one in
– 2 more the opposite way
plank for 6 then lineup at stadium steps
Step ups in cadence
Step up, knee up, step down, lunge ICx10 each leg
REPEATO CIRCUIT 1
CIRCUIT 2:
Inspired by Schembechler’s chasing of the dog runs at The Van Saturday we utilized the same format for some urban warrior training. Real world stuff like stopping run-a-way shopping carts in parking lots, saving a toddler from certain death headed toward a pool, catching your dog off leash. Real man stuff.
2 equal lines, both guys at the front of the lines lay face down.
Person in line #1 says go, gets up and starts jogging a 100m in front of the stadium steps
Person in line #2 has to do 5 hand release merkins, jump up and sprint to tag the other person before they get to the end of the stadium steps. Both mosey to finish the 100m then do 5 burpees together as the rest of the PAX completes the same behind them. Then REPEATO in the opposite direction. The goal was for each PAX to get 4 sprints in (8 trips), but we cut it early to mosey back to the pad for some mary.
AB CIRCUIT:
Arms up crunch IC on the up x30
Heels to sky IC on the up x30
LBCs ICx15
WWIs IC on up x30
Mosey back to the flag for 5 Moguls.
Name-O-rama & COT:
Brief words about accountability followed by Grovetucky taking us out in prayer. Always comforting to know guys are going to be there. Every time.
YHC,
Mariah
KettleBear back blast 12.19.18
QIC: Rash
Pax: Grovetucky, Tarmac, Lars, Specimen, Fresh Prince, Hack, LaLa, Bootleg, Schrute
COP: kettlebell cotton pickers x 10, sun gods x 20, standing rash stretch, sumo squats x 10, twisting lunges x 10
The Thang: The Q is suffering from Holiday brain and apparently thought we could do 40 minutes of work in 30 minutes but the laws of physics got in the way so I’m sorry the left side got neglected. 3 rounds, 40 sec on, 20 rest followed by a track lap, alternating arms: 1. Rotating Side Plank, 2. Catch squat, 3. one arm deadlift, 4. low pull windmill, 5. Rotating cast and clean, 6. Clean and press, 7. Alternating hot potato row, 8. On arm KB swing.
BOM: Grovetucky took us out. Thanks for the great turnout, 10 strong. I’ll work on my timing.
Camp Willis back blast 12.10.18
QIC: Rash
PAX: Grovetucky, Bootleg, Hack, Mogul, Fresh Prince, LaLa
COP: 1/4 mile mosey followed by cotton pickers x 15, willie mays hayes x 10, crescent lunge x 10, sumo squat x 10, sun gods x10 each direction.
The Thang: 7 exercise circuit, 45 sec on, 15 sec rest: kick throughs, pike pushup to bridge, box jump burpee, pistol squats, lateral grasshopper pushups, plank arms raises, broad jumps. 1/4 mile run between circuits for 3 circuits total then a final 1/4 mile mosey back to flag.
BOM. Grovetucky took us out in prayer. 22 degrees. Great work this morning.
F3 Columbus 