The Munday Bear @CampWillis coming 7.23.18

Pre-blast: any man that wakes up and realizes it is better to start your week off moving than lying on your back.

Who: YOU

What: Monday with Mogul

When: 0530-0615 (recommend extra stretching come early)

Where: Jones Middle School in Upper Arlington

Why: When you go together you accomplish more!

QIC: Mogul

Back blast 3.25.18 Camp Willis

A workout inspired by your favorite drinking games…

Qic: Rash

PAX: Maria, Grovetucky, Brain, Hack, Ball Bearing, Francis, Peaches, Teach, Bootleg

Warm Up: Down dog, push-ups, up dog

Rash stretch

Side straddle hop

Seal jacks

Crescent lunges

Sumo squats

Social! 5 Burpees

Inspired by Quarters:

25 Stairs

25 surfer get ups

25 hand release pushups 

25 Mary Catherine’s 

25 WW I’s

Run a lap until everyone finishes. 

Inspired by Flip cup:

Superman into boat flips

Dry Dock into table top flips

Inspired by Edward 40 hands:

40 yard dash then exercise

40 push-ups

40 Am Hams

40 squats

5 Social calls for 5 burpees during the workout

Streaking back to flag…

Asshole..  Choose your partners final burpee count.

Great job, guys.  Disappointed no one booted.  Will have to add alcohol next time…

Foundation of a Man : Back-Blast

With a guarantee to get better, YHC, arrived a few mins early to ensure some specialized equipment had been delivered! S/O to @crossxgrain for his early morning efforts.

This workout was inspired after a Thursday morning conversation in which it was determined that the Camp Willis “Run day” needed to experience some “resistance!” So for 72 hours YHC thought through ways to keep Monday a Run Day while adding elements of strength and complexity to the routine. The following is the result of CSAUP thought that became the Q.

QIC: Bo Schembechler

PAX: Ball Bearing, Crossgrain, Bootleg (Respect), Brain (hate), Mariah, Mogul, Rash, Dimon, FNG(Peaches), Grovetucky, and Hack!

Arrived to meet the FNG hailing from Georgia and now part of THE Ohio State Buckeye Squad. A Saturday EH at the Kenny Chesney Concert by @mogul, keep em coming big dawg. A disclaimer was given in which, YHC, did not give the mission statement of F3… So here it is:

“Our mission is to plant, grow and serve small workout groups of men for the invigoration of male community leadership.”

Mosey to tennis Courts: COP

SSH ic X30
Imperial Walkers ic X25
Good Mornings ic X15
Straight Leg Cotton Pickers ic X15
SunGods (fwd, bkw, overhead claps) icX15

Mosey to track for a Race: First to finish to last to finish hold plank, Rt & Lft Side Raises while waiting on 6.

The Thang!

In order of completion we paired off in two’s. To keep fitness levels nearly equal for laps: no man goes alone!

Station 1: 10 (250+lb) Tire Flips followed by Mosey to where ever station 2 may be.

Station 2: 50 Fwd, 50 bwd steps carrying 2 (45lb) Water Jugs followed by Mosey to Station 3

Station 3: Twin Bertha’s (water filled excise ball) Carry up stadium steps and back down stadium steps.

Wash Rinse and Repeat until you have completed 3 Cycles!

This full movement took around 36(ish mins to complete) You guys were doing some damage, the look of determination was present, no one was quitting, no one was giving up.

On Ur 6 (MARY):

LBC X50 on Mariah’s Count Followed by Lesson 1:

Flutter Kicks X25 on Bo’s count Followed by Lesson 2:

Freddy Mercury’s Xtomany on Grovetucky’s count Followed by Lesson 3:

Merkin’s until Failure: followed by Lesson 4 & 5

Squats X40(ish) on Crossgrains count Followed by Name o Rama, Circle of Trust, Lesson 6, and Ball of Man!
The Lessons:

  1. Stay on Mission (focus, purpose): When we get distracted and caught up in our relationships, too much pleasure time, or just sidetracked by general day-to-day bullshit, we’re far more prone to bouts with anxiety and over-indulgence in our bad habits.
  2. Be Here (presence): Being present means immersing yourself completely in whatever it is that you’re currently doing. It means not worrying about the things you have to do later, and not over-analyzing events that have already passed. Be There (with family, kids, and job) Be Present
  3. Face it (confront your fears) : You have to push outside of your comfort zones, you have to be willing to face your fears head on and accept the results including failure, so fail fast, fail often… It will make you better!
  4. Own it (full responsibility) : Q: What is the giveaway trait of a weak man? A: His inability to take full responsibility! When you make excuses and pass the blame, all you’re doing is refusing to learn from your actions (your fears, your failures)… So Own it!
  5. Do Hard Things (lift more, run farther, DFQ) : Strive physically to display the strength and dominance that you aspire to embody both Mentally and Emotionally… The only way to do this is to do Physically Hard Things and DFQ!
  6. Be Humble : “Pride goes before destruction, and a haughty spirit before a fall. It is better to be of a lowly spirit with the poor than to divide the spoil with the proud. Whoever gives thought to the word will discover good, and blessed is he who trusts in the Lord.” -Proverbs 16:18-20 ESV

It was beyond an honor to lead you men. I’ve come to admire and respect each of you as you push yourselves, better yourselves, and humble yourselves.

Don’t forget: One Load Only…. If you can’t do it… Train Harder 😉

The Bear 🐻 Back- Blast 05.21.18

What is a back-blast… It is an attempt to put into words, a summary, of the workout from.the point of the Q or designated YHC (your humble correspondent).

This morning as YHC prepared to leave it was realized that no able bodied man had signed up to Q. Recognizing YHC hadn’t taken the slot at Camp Willis in some time, it seemed fitting to put it together.

Last week Mariah asked if F3 had taken over my life due to the number of Tokens (random objects) and shovel flags that litter the back seat of YHCs car.

The truth is F3 has become such a part of life that it has impacted YHCs entire family… 2.0s are constantly running, asking to workout, and be a token themselves (carried). The M (wife) has been pushed into the gloom (morning) to join other Ms of our PAX (F3 guys) to get better themselves!

So, in fact F3 has rooted itself in the life of our home and community.

As 0531 struck there were 15 Men including 1 FNG that presented themselves ready and eager to take on Monday and all it offered. Unloading 5 Tokens (log, 30lb ruck, “the inhaler (sandbag wrapped in duck tape), kettle bell, and Quam from GrowRuck09 the disclaimer was given and the purpose was made clear. Collect the tokens and mosey to the track.

COP

SSH – 50 ic

Imperial Walkers – 30 ic

SunGods-(forward backward) ic

Claps- ic

Cherry Pickers

Merkins – 15 sc

The Thang:

Shifting into 5 teams of 3 each team took a token, spacing out the members of the team in 3rds(ish) on the track. Members of team were to run token to corresponding team member, and continue running until all members of team had completed the full lap.

Token swaps; re distribute team members; wash rinse repeat… Until all teams had completed a single lap with each token.

YHC moved Pax into formation and began a DNQ (do not quit) SSH session. 30, 40, 50, 60, 70, 80 , 90 ic as we counted out and pushed one another… 99, DNQ, 100, DNQ 101, DNQ 102… We completed 103 SSH ic

Imediately followed by and un weighted lap. Collection of tokens and mosey back to flag.

With 4 ticks on the clock we began 50 ic flutter kicks OYO, 50 ab mat sit-ups OYO…

Recover was called at 0615…

Name o Rama, FNG (HACK) was welcomed, and Ball of Man was completed.

YHC, led us out in prayer, as we lifted up.the week ahead, the men of the PAX, and we continue to ask for comfort for creepers family in their loss.

We also lift up the families and community in Santa Fe Texas as the grieve the lose of life and the reality that evil does exist.

This morning was a reminder that we are not perfect, but we can strive to be prepared, to carry our children, to carry our wives, to carry each other… Physical and emotionally through life. That we ourselves can push one another to impact, serve, and strengethen our community together. That alone we would only be willing to go so far. But together we can go farther!

Thank you for allowing me to take the Q this morning as we strive to become men of honor, integrity, strength, and humility.

YHC,

Bo Schembechler

“Because I have heard of your Faith in the Lord Jesus and your love for one another. I do not cease to give thanks for you, remembering you in my prayers, that God in his Grace would give you a Spirit of Wisdom and the knowledge of who Jesus is and the hope in which he has prepared for you through his life, death, and resurrection.” (Paraphrased Summary of Ephesians 1:15-23)

Backblast 4.16.18 Golden Bear Tabata

QIC: Rash  Pax:  Grovetucky, Bo, Mogul, Dimon, Bootleg, Maria

COP:  30 Side straddle hop, 20 air squats, 20 zombie walks, 20 sun gods, 20 discus squats

The Thang:  4 rounds of tabata (20sec on 10sec off, 8 times) followed by a lap on the track

1. Air Squats 2. hand release pushups, 3. box jumps 4. Burpees

Cool down with some stretching: down dog, rash stretch, groin stretch, pistol stretch

Congrats to Mogul for putting up the biggest number.

The Gambler 03.26.18: Pre-Blast

Where: Camp Willis (aka: Jones Middle School)
When: 0530-0615
Who: All PAX and any brave FNGs
QIC: Mariah

kenny-rogers-gambler

You’ll need to know when to hold’em and when to fold’em as the The Gambler Kenny Rogers would say (youtu.be/7hx4gdlfamo). You will be part of a team. You will wager on the other team’s performance hoping they prove you wrong, and you will earn chips for your team. I’ll bring the chips!

Mariah