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!

Backblast The Theater: 05.03.2018

AO:   Theater

QIC:   Spotlight

PAX:   Wildebeest, Queen, Dimon

–Today was a leg day which the YHC is not a fan of.  Thanks to commitments from the day before YHC got himself out of bed and to the AO for a beatdown.

–Mosey to the waterfront deck for some COP.

COP:

SSH IC x20

Imperial Walkers IC x15

Sungods IC x15.  Reverse

Hillbillies IC x15

The Thang:

Find a bench:  Step ups–10 each leg.  20 squats, when your 6 hits the bench explode up.  To the rail for some Pure Burn.  Top half of a squat x10, bottom half of a squat x10, full squat x10.  (Repeat the whole sequence x3)

Started on our journey around the lake.  Stopped at the 1st corner for 25 merkins, second corner for 50 LBCs, 3rd corner 25 Merkins, 4th corner 50 LBCs.  Plank at each corner for the 6.

Mosey from the deck to the grassy hill.  AYG up the hill and walk backward down the hill repeat x3

To the parking lot for walking uphill lunges(about 30 yards) AYG to the flag.

Name o rama and BOM.  Continue to pray for Spotlight’s Grandma.  Wildebeest’s sister in law had a healthy 10.5lb baby yesterday and everyone is healthy and happy(God is good)  Queen led us out in prayer.

Thank you PAX and all F3 brothers for the reminder that easy doesn’t get you where you want to go.  Easy is staying in bed.  Because of you I got out of bed and made myself better as part of a group.

Backblast The Theater: 05.02.2018

AO:     Theater

QIC:    Spotlight

PAX:    Wildebeest, HeadsUp, Dimon, Francis

YHC got to the AO early to set up the needed equipment(blocks and kettle bells) in the dark.  PAX rolled in and mumblechatter commenced until Dimon rolled in which signaled 0530.  Quick Mosey up top then some COP.

COP:    SSH IC x25

Cotton Pickers IC x15

Teach Stretch

Overhead Claps x25

Mosey to the hill for the Thang.

The Thang:

Start at the base of the hill and fall forward for 2 merkins.  Stand up and repeat to the top of the hill and mosey down the hill.  Repeat x3

Mosey to the waterfront deck and partner up

15 partner leg throws, any direction. repeat x3

Find a bench with your partner.  Partner A assumes the plank position in front of the bench and Partner B puts his hands on the bench and his feet on the back of partner A for 15 dips.  Switch positions and repeat x3

Mosey to the basketball court where the blocks and kettle bells were waiting to greet us.

6 stations 1) Overhead Press(block) 2) Curls(block) 3) Upright Rows(kettle bell 75lbs) 4) overhead tricep extensions(block) 5) Snatch(kettle bell 25lbs) 6)Front shoulder raises(block) pick a station to start and rotate clockwise.  30 seconds at each station.

WWIs x25

American Hammer IC x25

Back to the stations.  This time we rotated counterclockwise for 30 seconds at each station.

Bicycle IC x25

LBCs x50

Mosey to the flag for a quick stretch.  Name o rama.  Wildebeest led us out in prayer as we lifted up his children who caught the bug going around and Spotlight’s Grandma who is being moved to a rehab/assisted living facility.

Thanks for the opportunity to lead.  I got better physically, mentally, and spiritually.  I hope you did as well.

Back Blast: Band of Brothers 04.04.2018

AO:    The Theater
When:   0530-0615
QIC:      Spotlight
Who:    Brain, Heads Up, Dimon

YHC got to the AO early to map out the morning.  The grass was swampy but not as bad as expected.  Got most of the gear laid out when Brain showed up.  We thought it was going to be a PAX of 2 but as we started our mosey Head’s Up pulled in, then there were 3.  Dimon was next but he can fend for himself so we continued our mosey and he caught up.

COP:   SSH IC X 20, sun gods forward and back, low squat to stretch the legs, overhead hand claps IC X 17, mosey to the soccer fields

The Thang:  Home base was marked by a cone with a flashlight and 8 cones were set up 10 yds from home base in a circle.  Each cone came with an exercise to perform.  Once the exercise was completed you ran back to home base for 3 burpees then proceeded clockwise to the next cone.  Rinse and repeat until everyone made it back to their starting position.  Round 2 was the same but only 1 lap of farmer walk.
—–Home base 3 burpees
—–#1 farmer walk 2 cinder blocks twice around the circle
—–#2 merkins
—–#3 jump rope
—–#4 overhead tricep extensions with a cinder block
—–#5 upright rows with 75lb kettle bell
—–#6 Standing chest press with resistance band
—–#7 Carolina Dry Docks
—–#8 curls with a 25lb kettle bell while holding a 10lb weight in the flexed position

Moseyed to the blacktop for some Mary
—WWI IC x25
—Heel touches IC X 20
—American Hammer IC X 25
—Bicycle IC X 25
—LBC IC X too many to count

Returned cinder blocks and other equipment and circled up for name o rama

Dimon asked for prayers for his neighbor’s wife.  His neighbor suddenly passed away at the age of 54 from a heart attack.  QIC prayed us out and we were off to contribute to society.

3.14.2018 Theater Back Blast Time’s Up

AO:     The Theater

QIC:     Spotlight

PAX:     Wildebeest, Brain, Dimon, Heads Up

It was a cold and icy morning.  No big deal we adjusted and utilized the traction of the grass.

Mosey around the soccer fields
Hillbillies in cadence X15
Sungods forward and backward
Cotton Pickers in cadence X15
Overhead Claps in cadence X15
The THANG:
Each member of the PAX has 1 minute to complete 20 merkins (some PAX pushed it to 30).  Rest for the remainder of the minute.  Repeat for 10 minutes total.
1 minute of LBCs
1 minute of flutter kicks
1 minute of bicycles
Grab your block
Overhead press X30
Curls X30
Bent over rows X30
On your 6
30 seconds of American Hammer
30 seconds of WWIs
1 minute of LBCs
Grab your Blocks
Front Shoulder Raises for 1 minute
Cinder Block swings for 1 minute
Mosey to the end of the soccer fields and back.
5 minutes AYG burpees
Quick stretch for the upper body to end it at 6:16

We kept Wildebeest’s family in our prayers as they prepare to welcome number 4 later this year.  Spotlight YHC asked for prayers for his father in law who is fighting cancer.

Wildebeest led us out in prayer asking for protection and guidance for not only our AO but for F3 men everywhere who were up early making themselves better.  Today was another reminder of why it feels so good to get up and punish your body with other men of like mind.

Band of Brothers Pre-Blast: Time is up!

Where:  The Theater

When: 05:30- 06:15

Who:  All PAX and FNGs

What:  Upper body grind with some attention to the core

Band of Brothers BB

After 5 days far from the PAX encouraging the forming core of F3 Dayton #giveitaway

QIC: YHC: Bo Schembechler

PAX: Grovetucky, Crossgrain, Mogul, Jumper (weighted down), Francis, Ahhh, and Wildebeest

Time away can spur some creativity, this morning was no exception. YHC came ready to take full advantage of the warm air 66° and dry morning.

0530 gave some rendition of a disclosure, followed by a brief delay as YHC decided to move… Mosey started and white lights pulled in, circling back to find Mogul prepared to work the PAX did a slow short mosey to a gloomy corner of the soccer field.

COT

SSH- ic x30

Copper Head squats- ic x20

Sun God’s – during instructions

Claps- ic x25

Merkins – sc x25

The Thang

Circled up in Plank, each member completed x3 Merkins in round robin fashion. Once completed they were to run the field to the outhouse, retrieve 2 (Dos) Bricks, and return to plank position.

Rinse and Repeat

Once each member of PAX had 3-4 bricks they were to assemble a platform.

Step ups – x25 each leg (50 count)

Side Step ups- x10 each leg (20 count)

Merkins- sc x20

YHC split 8 into 2 groups of 4… One group assembled across field while second group picked up bricks and with them pressed overhead marched them to the first group. This continued until 32 bricks had moved from point A to point B.

While moving first group completed multiple movements

Merkins- sc x25

Squats- x25

Brick press- x25

Tricep press- xburnout

Curls- x25

More stuff until group 2 completed task.

Groups switched positioning and first group moved bricks from point B back to Point A while group 2 completed unknown amount of similar movements until all bricks had been returned.

Once task was Complete PAX re assembled in Plank position and completed x3 Merkins in round robin fashion grabbed 2 bricks and returned them to area around outhouse.

Once returned PAX assembled a bucket line and passed bricks to be stacked. Upon completion PAX assembled for x30 SSHs to punch the clock at 0615.

As always an honor to lead, be pushed, and challenged by the PAX.

Our hearts are broken and prayers are strong for the family of Jerome Gonzalez who passed during the Joe Warner GoRuck Heavy at Ft. Bragg this past week.

YHC,

Bo Schembechler