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
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!
Who: All Men, HIMS, and FNGs
Where: The Theater (Antrim Park 5800 Olentangy River Rd.)
When: 0530 – 0615
What: A smorgasbord of all you could ever want from a workout that requires you be ready to mosey at 0530!
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.
SSH IC x20
Imperial Walkers IC x15
Sungods IC x15. Reverse
Hillbillies IC x15
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.
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
Overhead Claps x25
Mosey to the hill for 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.
American Hammer IC x25
Back to the stations. This time we rotated counterclockwise for 30 seconds at each station.
Bicycle IC x25
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.
AO: The Theater
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
—–#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.
AO: The Theater
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
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
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.
Where: The Theater
When: 05:30- 06:15
Who: All PAX and FNGs
What: Upper body grind with some attention to the core