Back-Blast: Man in the mirror 2/8/18

AO: Whine Man’s Hill

When: 0530-0615
Who: Teach (QIC), Mariah, Mogul, Grovetucky, Ball Bearing, Francis, Rash

Preparing the night before to lead is always a little intimidating, I always want to give my best in a way that pushes the PAX, pushes me and leaves everyone feeling tired in a good way without overdoing it.

Continue reading “Back-Blast: Man in the mirror 2/8/18”

Saddle Up Back Blast 1.18.18

Who: PAX of 8 assembled at 0530  Mariah, Mogul, Grovetucky, Bootleg (RESPECT), Jumper, Francis, Wildebeest

Where: In the gloom of Whine Man’s Hill parking lot

Weather: was a brisk 10 Degrees with a Zero Windchill (felt)

QIC: Returning from rumors of death, Bo Schembechler Continue reading “Saddle Up Back Blast 1.18.18”

Back Blast: Side Straddle WHAT? – 01.04.18

AO: Wyman Woods (aka: Whine Man’s Hill)
When: 0530-0615
PAX: Schembechler, Mogul, Wildebeest, Crossgrain, Mariah, Grovetucky

Short mosey to save some time to immediate COP. Staying warm.

Mountain Climber IC x30
Imperial Walkers IC x20
Deep Lunge Reach to Sky/Twist IC x10 each leg
SSH Burpee (2 burpees every 5) IC x25
Slow 4 deep reach toe touch stretch
Toe Touch Close/Reach IC x30
SSH Jumps (chair pose arms to sides to jump hands overhead land in chair) IC x15

Line up in parking lot. 15 yard ape walks.
Side Ape Walk slow down, back other side
Front Ape Walk down and back
Horse Walk down and back (like walking Al Gore)

Circle back up
SSH Burpee IC x30
Toe Touch Close/Reach IC x30

Line up in lot. Approx 75yd run 11s.
Run down do 10 Mary Catherine’s (jumping lunges hands overhead) Every time right foot comes forward it’s 1.
Run back do 1 Burpee
Repeat back/forth until 10 Burpees/1 Mary Catherine
Finishers Run to loop and Glute Bridge for 6.

Circle back up
SSH Burpee IC x25
Toe Touch Close/Reach IC x20

Mosey back to lot line up. We talk about conductive heat loss and how we’ll keep our hands and feet off the ground.
We roll from Superman to Hollow Rock x10 down and back
Plank circles with a foot step x5

Mosey to flag for SSH Burpees IC x10
Count off, name-o-rama, COT


Back-Blast 12-14-2017: So Fresh, So Clean

AO: Whineman’s Hill (Wyman Woods Park)

When: 0530-0615

QIC: Jumper

PAX: Mariah, Francis, FNG (Blind Spot), Rash, Wildabeast, Crossgrain, Grovetucky, Tony Paco Continue reading “Back-Blast 12-14-2017: So Fresh, So Clean”

FALLING DOWN – 12.07.17: Pre-Blast


AO: Whineman’s Hill (aka: Wyman Woods Park – Grandview)
When: 0530-0615
Who: ALL PAX and FNGs


FALLING DOWN: Frustrated with the flaws you see in society and want to lash out psychotically and violently against them? Well, with the exception of the psycho (Francis) we already have in our PAX this won’t be about that. However, it will be about “falling down”. What do you do after you fall down? Come find out. It’s leg day.

QIC: Mariah

Back-Blast 10-27-2017: Keeping You Warm

AO: Whine Man’s Hill (Wyman Woods Park)

QIC: Jumper

When: 0530-0615

Weather: Cold, but not cold enough for the HIM of F3Columbus

PAX: Grovetucky, Crossgrain, Tony Packo, Mariah, Mogul, Bo Schembechler, Buzz Lightyear, Francis, Guppy  Continue reading “Back-Blast 10-27-2017: Keeping You Warm”

Pre-Blast 10-26-2017: Keeping You Warm 

AO: Whine Man’s Hill (Wyman Woods Park)

When: 0530-0615

Who: MEN

QIC: Jumper

What: Core, legs, and whatever else keeps the PAX warm.