B.B. : BRICK CITY 7.31.18

PAX: I.D. , Musketeer (double respect), FNG (Sunshine)
QIC: Bo Schembechler

YHC arrived a few mins early to see if I.D. would make his return to the gloom and recent EH (fng) would post. Guys that have been in need of some push finally posted and YHC decided “PUSH” was exactly what they were going to get.

Musketeer faithfully arrived at 0528, Making the journey on foot from his residence on the south side. @vandamme should join in the journey one Tuesday! Continue reading “B.B. : BRICK CITY 7.31.18”

BRICK CITY (TUESDAYS ONLY) Pre-Blast

WHO: Really any man that can stand up

WHAT: 45 Minutes of Movement

WHEN: TUESDAYS ONLY, 0530-0615

WHERE: Battelle Riverfront Park, 25 Marconi Ave. Columbus, OH 43215

WHY: The Scioto Mile is just to beautiful to not take advantage of at least one day a week! Let’s use as much of it to get better as we possibly can!

SYITG,

Bo

Wash, Rinse, and Increase Back Blast

To the 3 men (1FNG) that joined YHC,
What a day to be outside, early morning temp of 57* and a good nights rest. Aye, Cannot say it gets much better. S/O to ‘F3 Thomas-choi choi” for EHing an FNG to post and be present in the early Gloom… The makings of a NorEastern PAX is begining to take shape!

The Plan:
YHC,  nearly fully recoved from GrowRuck009 and a Monday Runday with Mogul, stole his plan from yesterday and decided to make some enhancements. The goal was to move for 45 mins, steady, paced, complete movements, and a bit more intensity. Sry FNG.

The Thang:
As we watched the clock tick near 0530, YHC noticed some 5gal water jugs in the back of Crossgrains truck. (tickle me pink and call me cindi) Pulling 2 jugs from the bed we were ready to roll:

0530- YHC shared the plan and the outline for the morning. Increased movements from 10 to  now 15 of each exercise every 100(ish) steps 2 men carrying jugs (walking speed).
SSH X 15ic
100 Steps
Cotton Pickers X15ic
100 Steps
Merkins X15sc
100 Steps
Imperial Walkers X15ic
100 Steps
Squats X15ic
100 Steps
Good Mornings  X15ic
100 Steps
Merkins X 15sc
100 Steps
Mountain Climbers X15ic
100 Steps
Squats X15ic
100 Steps
Merkins X15sc
100 Steps
Lunges X 15ic
100 Steps
Hillbillies X15ic
100 Steps
Burpees X 10 OYO
100 Steps
Monkey Humpers X15ic
100 Steps
Merkins X15sc
100 Steps
Squats X15ic
100 Steps
Imperial Walkers X15ic
100 Steps
Abe Vigodas X 15ic
100 Steps
Squats X15ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE! Carrying 2 5gal jugs!

with 6 ticks left YHC, Ended Workout with 50 flutter kicks/50 ab mat sit ups… no quit!

These guys pushed hard and accomplished a good bit of movement!

Like yesterday, it really isn’t about going full throtle all day, it is slowing down the cadence, leaving no man uncovered, and completing the body of work that lays before you. Took it out in Ball of Man lifting up the need for our decrease and to see Christ Increased in our lives.

Welcome to the PAX, LEG WARMERS (richard simmons style)

Aye,

Bo Schembechler

Wash, Rinse, and Increase! Pre-blast

Who: Seriously any Man (even with twisted ankle)

What: A little bit of the same, A little bit of a difference!

When: 0530-0615 Wednesday 5/2/2018

Where: Battelle Riverfront Park (BRICK CITY) 25 Marconi

Why: to get better together!

Weather: PERFECT

QIC: Bo Schembechler (wash, rinse, and increase)

Walk it Off! Back Blast

To the 2 men that joined YHC,
The gloom was less gloomy today as the temperature was 45* and there seemed to be some hustle and bustle around us as others shared the Scioto Mile Park.

The Plan:
YHC, recovering from GrowRuck009 and a Monday Runday with Mogul, put together a simple plan. The goal was to move for 45 mins, steady, paced, and with complete movement to massage out the soreness.

The Thang:
0530- YHC shared the plan and the outline for the morning. 10 movements of one exercise every 100 steps (walking spead).
SSH X 10ic
100 Steps
Cotton Pickers X10ic
100 Steps
Merkins X10sc
100 Steps
Imperial Walkers X10ic
100 Steps
Squats X10ic
100 Steps
Good Mornings  X10ic
100 Steps
Merkins X 10sc
100 Steps
Hillbillies X10ic
100 Steps
Squats X10ic
100 Steps
Merkins X10sc
100 Steps
Lunges X 10ic
100 Steps
Hillbillies X10ic
100 Steps
Burpees X 5 OYO
100 Steps
Monkey Humpers X10ic
100 Steps
Merkins X10sc
100 Steps
Squats X10ic
100 Steps
Imperial Walkers X10ic
100 Steps
Abe Vigodas X 10ic
100 Steps
Squats X10ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE!

(SSH, Cotton Pickers, Good mornings, abe vigodas, lundges, monkey humpers) X10ic:  Squats 40ic, Merkins 40sc, (Imperial Walkers, Hill Billies) 20ic

Ended Workout with 50 flutter kicks/50 ab mat sit ups!

It isn’t about the intensity, it isn’t about the full body of work, it isn’t about speed. F3 is about doing it together, one step at a time, slowing down the cadence and completing the movements! Today we got better together!

Aye,

Bo Schembechler

Tuesday (BRICK CITY) Pre-Blast

WHO: Seriously Man (even if you have a sprained ankle)

WHAT: A different type of beatdown, inspired by an extremely sore man.

WHEN: Tuesday 0530-0615

WHERE: BRICK CITY (25 Marconi, Downtown) Battelle Riverfront Park

WHY: Moving is better than not moving.  The only regret you’ll have is not posting, so post!

QIC: Bo Schembechler

 

The Circuit @ Brick City Back Blast

As YHC rustled out of bed the reality that he was only minutes away from missing the self assigned Q. With no thought the scramble began and the message of “COMIN IN HOT” went out to those who awaited in the gloom.

Finding a frozen windshield on this early morning was beyond discouraging, a crisp 32 degrees, plenty of opportunity to complain, to give up, to quit after the winter seems to be dragging on. But making the way to the AO arriving promptly at 0530 to 2 HIMs (GIMPY & JUMPER) awaiting instructions, a gladness of not being alone, of mutual suffering overtook YHC.

Flag planted, a slight warm-up stretch with Teach’s, Cotton Pickers (grassgrabbers? F3 Louisville), and we were off on our mosey.

Down under broad, we arrived to our first set.
Step ups OYO(15 each leg), Dips OYO x15, Erkins OYO x15 (wash, rinse, repeat) Mosey
Arriving at a slight incline YHC decided on 3 man circuit.
Bear Crawl, Merkins, LBCs each man moving until tagged by man in motion. (wash, rinse, repeat x3) Mosey
Finding an even steeper incline PAX jostled their way up to road side, down, and back up to really work them legs. Mosey
Finding a wall nearly navel high YHC decided to repeat first movements.
Step ups OYO(15 each leg), Dips OYO x15, Erkins OYO x15  Mosey
Coming to a hault at the steps a 2nd 3 man circuit began.
RUN (really run) Up steps around and back down, 1 man plank, 1 man 10count (wash, rinse, repeat x3) Mosey

MARY @ Flag
Am. Hams ic x30
Flutter Kicks ic x25
Oblique Raises (L,R) ic x15each

Ended with a quick hit about complaining (email coming soon) why do we complain? Do we not see what we already have? How far we’ve come? Let’s push through this frozen spring with resolve to get better brothers! (YHC, led out in prayer to my king & savior Jesus)

3 AO’s tomorrow GET TO ONE!