Half Deck Spades & Clubs BB

QIC: Bo Schembechler
PAX: Grovetucky, Mariah, Teach, Specimen, Ball Bearing, Rash, Ariel, Rowdy

This morning was a moderate paced workout with a focus on legs & core. YHC prepped the deck by removing all upper body and cardio. With a quick disclaimer we began with a slow mosey.

Slow mosey while listening to Mariah share stories about some interesting confrontations he had in the past, but with a solid point. You never know what others are going through when they are Angry, Aggressive, or Frustrated. It might not be anything you did but something that is weighing them down. #WISDOM #SLOW2REACT #LESSONSOFTHEGLOOM

The Thang:
13 X Wide Squats
17 X Monkey Humpers
13 X High Slow Flutter Kicks
14 X Alternating Side Squats
25 X ic American Hammers
25 X ic Smurf Jacks
15 X standing lunge
18 X Backward Lunge
16 X Jumping Lunge
17 X ic Lil Baby Crunch
25 X ic Squat
9 X Low Slow Squats
100 M Lunge Walk
100 X Flutter Kicks (2 ct)
12 X WWII Situp
100 X Calf Raises
25 X ic Monkey Humper
25 X ic Freddie Mercury
400 M Mosey
25 X Shoulder Tap
15 X each side Oblique Crunch
10ct X PAX Low Plank
18 X ic Luge
9ct X PAX High Plank
20 X ic Rosalita
14 X ic Heels to Heaven
12 X oyo Jumping Squats

0614 AYG to the flag: Count O Rama: Name O Rama : COT : Shared a quick word about getting better in the small things (Not just fitness) & Mariah Shared about the training ground for leadership being guys stepping up to Q. So Step On Into the circle!

YHC, Took us out in prayer.

Thank you men for the impact you’ve had on me.

SYITG,

Bo

10.4 Pre-blast “Spades & Clubs”

The Mission of F3 is : Plant, Grow, and Serve small workout groups for the invigoration of male community leadership.

“no man left behind, no man left the same” -unkown

Who: All PAX (f3 participants) & FNGs (friendly new guys)
What: 45 minutes of action moving your legs and pushing yourself to get better at a moderate pace
When: 0530-0615 Thursday 10.4.18
Where: Wyman Woods Park in Grandview (we call it Whine Man’s Hill)
Weather: DOESN’T MATTER

QIC: Bo Schembechler

 

Whine Man’s Hill BB 8.23.18

QIC: Bo Schembechler

PAX: Mariah, Mogul, Ball-Bearing, Brain, Tecumseh, Ditka, Rash, Grovetucky, Rowdy
YHC decided since thursdays seem to be a smaller PAX and after getting beat down on wednesday, today would be a lighter slow moving day. Little did YHC realize how sore he would be once completed.

No Mosey, straight into the following:

low slow squats, super slow cotton pickers, long teach stretch, low slow merkins.

SINGLE FILE INDIAN RUN:

We did 2 complete laps around the park ending back where we started.

Turned and did leg kicks to sign, Butt kicks to next sign, Broad jumps to corner, then Lundges down to play ground.

Circled up for O-H-I-O Burpees ( OYO 21 ) however YHC, called it at about 10 (40 burpees)

We then did SUMO WALKS in a circle Rt, SUMO WALKS in a Circle to the lft.

IRISH DANCING. 50 total 25 each leg…

Move to rock wall complete 25normal, 25wide, 25pigeon (75 total) Calf raises

Move to Parking Lot Complete a suicide latter

6 lines , 1. lunge 2. lunge, 3. bear crawl 4. bear crawl 5. jog 6. jog

6 lines, 1. jog 2. job, 3. bear crawl 4. bear crawl 5. lunge 6. lunge

Mosey with time left to corner: time for 2 rounds. 20 squats up the hill & back 20 merkins up the hill & back.

Indian run back to the flag!

 

It was a privilege to lead you men this morning. I am better because of the men you are. I look forward to what the time ahead has in store for us!

 

Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown

AO: Wyman Wood’s Park

QIC: Grovetucky

PAX: Rowdy, Mariah, Brain, Hoosier (FNG), O’Doyle, Mogul

Mosey to the playground for COP: Continue reading “Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown”

Back-Blast 07.19.18 – Guts & Glutes

Where: Whineman’s Hill (Wyman Woods Grandview Heights)
When: 0530-0615
Who: schembechler, ballbearing, grovetucky, mogul, mariah
QIC: Mariah

Last car rolled in at 0530 and we were off on a mosey around the park to the playground for COP. Continue reading “Back-Blast 07.19.18 – Guts & Glutes”

Pre-Blast 06.14.18: MEET THE BERTHAS

berthasWHERE: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
QIC: Mariah
WHO: All PAX, FNGs & Recent Habitual Fartsackers

Come out in the moist warm weather to meet the Bertha Twins as they make their debut to F3 Columbus. Show them your love with a warm squishy embrace and help them get where they’re going. They’re big, they’re sloshy, and they need your help. We’ll ease into things with a 10minute warm-up and stretch compliments of Mogul.

SYITG,
Mariah

Back-Blast 03.22.18 (Whineman’s Hill)

Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah

Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…

Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15

Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2

Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2

10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.

Back Blast (WMH) QYW-LEG DAY

QIC: Bo Schembechler

PAX: Ball_Bearing, Ahhh, and Mariah

0528- mumblechatter

0530- more mumblechatter while we streched followed by a shorter mosey than YHC had planned.

One Complete Mosey then C.O.P.

SSH- ic X50

Imperial Walkers- icX50

The Thang: on the soccer field

pair off… took awhile to count off in two’s with four guys, but we accomplished the task.

Form of Dora

Man 1: 10 Lunges followed by run to other end of field, turn and repeat.

Man 2: Low Slow squats until partners return.

Rinse and Repeat for 20ish Minutes: aka 0600

FEEL THE BURN

10 Jumping Squats run to other side of field 10 Jumping Squats and return.

Rinse and Repeat.

Mosey to parking stones:

Toe Taps X100

Forward & Back jump overs X20

Side to Side Jump overs X20

Toe Taps X100

Line up at 0608 for the following all the way back to the flag:

Squat, Lunge, Lunge, Mountain Climber 4ct, Burpee jump… REPEAT until destination is reached.

This concluded the Leg portion of our beatdown followed by MARY

Flutter Kicks X 4c 20

LBC X 4c 50

0615: laying contimplating our ability to stand and amount of tread wear on our cleats…

0618: Name O Rama, BOM, & Trip Home

YHC is reminded today, it isn’t about the numbers, its about not being alone! It’s about being able to go farther together! Thankful for you men both the ones that Posted and those that fartsacked.

Post Saturday 0700 THE THEATER For our 1 Year saint patricks day festival beatdown!