BB Ruckers & Runners

YHC spent a bit of time under a ruck over the weekend and thought it was only fair to share the load with the men that have brought YHC so far!

0530- we were standing around in mumblechatter formation and YHC didn’t realize it was go time.

0532- grabbed ruck and mosey to track.


SSH x 30

Good mornings x 20

Forget x 14

Squats x 10

Warrior pose

Count off: instructions: 1-10 starting @1 the Rucker would lap while the 9 ran an Indian run. (Originally was to be an exercise waiting in Rucker) However the PAX is strong and often kept up with the Indian run. We would break in between for <10

Wash rinse and repeat until 10 laps 2.5 miles was completed.

Mosey to flag:


WWI x 25

Am Ham x 15

Flutter kicks x 15

Heels to heaven x 15

Leg raises x 15

Cobra Stretch

Count-o-rama, Name-o-rama. BOM

Thank you both for the deep support and push you have provided. From 2 years ago.not being able to do 15 pushups or run 1/2 mile to crushing a 50+ mile ruck and posting on a Monday! I got emotional just trying to share the admiration and respect I have for you men! Thank you for allowing me to lead this morning!



Back-Blast: Camp Willis 03.11.19 – The Unbreakables

Where: Jone’s Middle School (aka – Camp Willis)
When: 0530-0615
PAX: Bootleg, Cheddar, Hack, Rash, Goose, Specimen
QIC: Mariah

QIC arrived a little early from a ruck to the AO to find Bootleg already there. The rest of the unbreakables (those who did not go on spring break) rolled in shortly after.

SSH icx35
Imperial Walkers icx20
Good Mornings icx10
Cotton Pickers icx15
Sun Gods icx20
Overhead Clap icx20
Seal Claps icx20
Air Squared w/Moroccan Night Clubs icx15 (Rash rolls in after calling fire dept on neighbor’s house!)
Deep lunge w/trunk rotations x5 each side
SSH icx10 to get Rash a little more warmed up.

Mosey to tennis courts…

11’s across 4 tennis courts (reducing a court each trip then adding them back on ladder fashion) burpees at far side (10 through 1) and squat jacks at baseline (1 through 10). Do 4x4s waiting on six to finish. For you mathematicians that’s 55reps each w/running between.

Mosey to track for Indian Snake Run (the six weaves through pax to front). 2.5 laps.

Mosey to far goal post on track. Run 200 to opposite goal post, 5 Catalina Wine Mixers (w/merkin), run 200 back to opposite post 15 knee up merkins. Run to high jump platform (200m) do 4x4s waiting on the six.

Mosey back to tennis courts lead by Cheddar. Circle up for planks. All 7 pax do a 3 count for each of the following…
Raised Plank
Elbow Plank
Raised Right Hand Up
Raised Left Hand Up
Elbow Right Hand Back Pocket
Elbow Left Hand Back Pocket
Elbow Right Hand and Leg Up
Elbow Left Hand and Leg Up
Merkins icx10

Mosey OYO to Flag
LBCs icx20

Count-o-rama, Name-o-rama, YHC shared a story inspired by Hack’s Saturday remarks on shame being a great motivator. In a nutshell, working out with a group if nothing else, eliminates standing around. You don’t always have to move fast, but always aim to “stop-stopping” and you’ll be amazed at the progress you’ll string together. YHC took us out in prayer with thoughts for Lars’ family and those traveling this week.

– Mariah


Back Blast 01.07.19: The Bear

Where: Jones Middle School (aka: Camp Willis, The Bear)
When: 01.07.19 at 0530-0615
PAX: Teach, Grovetucky, Fresh Prince, Brain, Rash, LaLa, Hack, Specimen
QIC: Mariah

Things were looking like we’d have a skeleton crew until about 4 more PAX showed up right at 0530. Quick disclaimer on the move (for practice) as we took a mosey over to the track.

COP: We cirlced up on the pad at the Northwest side of the track.
Imperial Walkers ICx20
Cotton Pickers ICx13
Deep Lunge rotate to sky x3 sit back hamstring stretch – each side
Sungods ICx10
Overhead Claps ICx10
Seal Claps ICx10
Air Press ICx10
25 Burpees OYO

With everyone nice and warm from burpees we took off for an Indian Run. Encouragement for each sprinter just happened on its own during the whole run. It was a beautiful thing.  Not a single person asked how far we were going. Had it planned to just add a lap or 2 soon as someone asked, but not these guys… because it didn’t matter. They know we go until it’s over. We stopped at 2.5 laps at the pull-up bars.

10 Pull-ups
– 3 Palm Forward
– 3 Palm Inward
– 2 One forward one in
– 2 more the opposite way
plank for 6 then lineup at stadium steps

Step ups in cadence
Step up, knee up, step down, lunge ICx10 each leg


Inspired by Schembechler’s chasing of the dog runs at The Van Saturday we utilized the same format for some urban warrior training. Real world stuff like stopping run-a-way shopping carts in parking lots, saving a toddler from certain death headed toward a pool, catching your dog off leash. Real man stuff.

2 equal lines, both guys at the front of the lines lay face down.
Person in line #1 says go, gets up and starts jogging a 100m in front of the stadium steps
Person in line #2 has to do 5 hand release merkins, jump up and sprint to tag the other person before they get to the end of the stadium steps. Both mosey to finish the 100m then do 5 burpees together as the rest of the PAX completes the same behind them. Then REPEATO in the opposite direction. The goal was for each PAX to get 4 sprints in (8 trips), but we cut it early to mosey back to the pad for some mary.

Arms up crunch IC on the up x30
Heels to sky IC on the up x30
LBCs ICx15
WWIs IC on up x30

Mosey back to the flag for 5 Moguls.

Name-O-rama & COT: 
Brief words about accountability followed by Grovetucky taking us out in prayer. Always comforting to know guys are going to be there. Every time.



Camp Willis back blast 12.10.18

QIC: Rash

PAX: Grovetucky, Bootleg, Hack, Mogul, Fresh Prince, LaLa

COP: 1/4 mile mosey followed by cotton pickers x 15, willie mays hayes x 10, crescent lunge x 10, sumo squat x 10, sun gods x10 each direction.

The Thang:  7 exercise circuit, 45 sec on, 15 sec rest: kick throughs, pike pushup to bridge, box jump burpee, pistol squats, lateral grasshopper pushups, plank arms raises, broad jumps.  1/4 mile run between circuits for 3 circuits total then a final 1/4 mile mosey back to flag.

BOM.  Grovetucky took us out in prayer.  22 degrees. Great work this morning.

Pre-Blast 12.03.18 – Beacon of Light

WHERE: Camp Willis (aka – Jones Middle School)
WHEN: 0530-0615
WHO: All PAX and FNGs

We will quickly create order from chaos at 0530 that will keep the PAX moving for the entire 45 minutes. We will stay together throughout which is always a good thing, especially when it doesn’t feel like it. Each PAX will be the beacon of light at some point during the workout bringing hope to the suffering. Don’t miss. There will be plenty of running, it’s Monday after all, but there will be low impact modifications for the ailing and injured so you won’t miss out as there’s plenty of other work to get done. SYITG

YHC – Mariah



Camp Willis Back Blast 11.19.18

QIC : Rash

PAX: Mariah, Mogul, Grovetucky, Dimon, Bootleg, Teach

COP:  Few late arrivals due to moderate rain and sub-40 degree weather.  Tried to keep moving the whole time.  SSHx30, sumo squats x 15, crescent lunges x15, cotton pickers x 15, willie mays-hayes x 15

The Thang: Tennis court suicides, touch the end line on all 3 courts EMOM style 5 times over 5 minutes.  Second EMOM circuit 4 burpees, 10 mountain climbers, sprint 3 court lengths, adding a burpee each round for 5 rounds over 5 minutes.  Cool down shuffling the tennis court lines for a few minutes.  Final EMOM circuit, mini leg blasters (5 squats, 5 lunges each leg, 5 jump lunges each leg, 5 air squats) 5 rounds over 5 minutes

Finale: 3 vs 3 Pain train (Indian run with 6 performing a sprawl and 6 mountain climbers) 1/2 mile.  By the time we had figured out strategy, Mogul, Grovetucky, and Teach nipped us at the finish line

BOM: Thinking about recently injured and stressed safe workouts doing moves to standard and modifying when necessary.  Teach took us out.  Thanks for showing up in the gloom.  Appropriate start to Muck Fichigan week.

Camp Willis Preblast 11.19.18

Who: PAX of F3 Columbus, FNG’s

Were: Jones Middle school (AKA Camp Willis)

When: 5:30-6:15 AM

QIC: Rash

What:  A workout inspired by high school basketball conditioning.  There will be a lot of running (with modifications available) and a running clock for EMOM circuits.