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


You’ll need to know when to hold’em and when to fold’em as the The Gambler Kenny Rogers would say ( 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!


Backblast Camp Willis: 03.14.18 200 CC (400)

AO: Camp Willis

QIC: Francis

PAX: Mariah, Bo Schembechler

YHC arrived to Camp Willis at 0515 and mosied to the track to check the ice situation, almost fell twice on the way, but thankfully the track was good to go. Mariah and Bo emerged from their cars shortly before 0530 for some mumble chatter, and then a careful mosey to the track.

Continue reading “Backblast Camp Willis: 03.14.18 200 CC (400)”

Camp Willis Pre-Blast 3.14.18: 200 CC

Where: Camp Willis

When: 0530 – 0615

Who: All PAX, HIMs and Men of Central Ohio sick of their Shake Weight.

What: A birthday Q focusing on Core and Cardio, building off the chassis building from last week’s Wednesday Camp Willis!

Pre-Blast: Camp Willis NOW OPEN for Wednesdays 03.07.18


AO: Camp Willis (aka Jones Middle School)
When: 0530-0615
Who: All Pax and FNGs, friends and neighbors, manly and/or aspiring manly men of UA and Grandview.
QIC: Mariah

Yes, it’s true… Camp Willis is NOW OPEN on Wednesdays destroying manicures and growing calluses 2-days/wk – (except for Grovetucky, seriously, always wear your gloves Doc). For the next 2 weeks this will be a body weight workout for core and with some upper body and overall chassis building. In the next 2 weeks it will transition into a kettle bell workout with the same goal. Headlock a friend for some foundation building work.

The Bear Back Blast 3.5.18: Two Steps forward, one step back

AO: Camp Willis (Jones M.S.)

QIC: Grovetucky

PAX: Brain, Rash, Bo Schembechler, Wildebeast, Mogul, Jumper, Crossgrain, Mariah, Teach

YHC mosied to the shovel flag to find most of the PAX keeping warm in their cars. Wildebeast and I engaged in some mumblechatter as we waited for the car engines to turn off and for the PAX to emerge. At 0529, the disclaimer was given. Then a long mosey to the track for COP:

burpees x 10 OYO

SSH x 25 IC

sobriety Sun Gods x 10 forward and backwards, alternating legs

Overhead claps x 20 IC

Alabama Ass-kickers x 10 each leg OYO

Cotton Pickers x 20 IC

Teach can-opener stretch x 30 seconds each side

Then YHC did a quick demonstration of 4 x 4’s to be used later

Then the THANG:

The workout was titled “two steps forward, one step back”, so the PAX lined up on the track and ran 100 m, then backpeddled 50 mm, then 10 burpees OYO. This was repeated until we went around the track once (70 burpees total). The PAX then did 4×4’s until the six finished the burpee loop.

Next a little Mary to catch our breath:

Hollow Rocks x 10 OYO

Outlaws x 10 each direction OYO

LBC’s x 50 on up cadence

Then 3 quick 100 m sprints with a 10-count break in between each sprint.

Next, to the dip bars for two cycles of Morning Call, one traditional with merkins (each PAX does 5 dips as the others do merkins) and one non-traditional cycle with Gorilla Humpers

Then mosey back to the shovel flag

burpees x 10 OYO

reverse crunch x 30 on up cadence

Double toe-touches x 20 IC

Mountain Climbers x 20 IC

Finally, name-o-rama, COT, and Jumper led us out in prayer as we keep Bo’s grandmother in our thoughts and prayers as she undergoes a lung biopsy today. Strong start to the work week men, thank you for pushing me to achieve more!