5.28 MEMORIAL DAY WORKOUT

WHO: MEN

WHAT: WORKOUT

WHEN: 0600-0700 Monday 5.28.18

WHERE: Jones Middle School (CAMP WILLIS)

WHY: TO GET BETTER

FB LINK: https://www.facebook.com/events/1756806931033771/
Mondays are a staple in F3 Columbus, always a larger group of HIMs posting to really push their limits. Come prepared to share a story of freedom, biography, or inspiration for the PAX that post on this Memorial Day Workout.

POST WORKOUT : 2nd F – BREAKFAST @ Bob Evans 0715-When ever for those that don’t have to work.

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

Pre-Blast: Camp Willis NOW OPEN for Wednesdays 03.07.18

whatchatalkinabout

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!

AYE!!

GT

 

 

The Bear Back Blast 2.12.18: Run or Slide

AO: Camp Willis

QIC: Grovetucky

PAX: Mariah, Spotlight, Ball Bearing, Rash, Bootleg, Mogul, Bo Schembechler, Dimon, Teach, Ahhh, Jumper, Wildebeast

YHC rolled out of the house around 0515 and was delighted to see the driveway, that was wet all day yesterday, had dried, with no evidence of ice!! This was great news as there was no plan B. I mosied to the shovel flag and quickly counted the PAX… 8 total, this is just the right number!! At 0530 a quick disclaimer was given and then mosey around the school on the dry sidewalks (distance was probably between 400-600 yards) then back to the shovel flag for COP. As we arrived 5 more PAX joined for a total of 13. I warned the PAX that with the large group we would have less running, but more pain! On to the COP:

SSH x 21 IC

Imperial walkers x 15 IC

Abe Vigoda’s x 20 IC

Cotton Pickers x 20 IC

Sun Gods front and back IC x 10 or so

Teach can-opener stretch

We were then ready for The Thang:

Mariah recently introduced us to the side-straddle burpie, consisting of SSH x 5 IC then 2 burpies (so I will deflect the blame for this workout to him). YHC started off calling the cadence for a set of side-staddle burpies and down the line we went with each of the PAX calling out the cadence for a set with a total count of 65 SSH IC (130 total) and 26 burpies, then we mosied around the school and resumed the side-straddle burpie routine for another round of 65 SSH IC and 26 burpies, then mosey around the school and resume the side-straddle burpies. YHC cut it off about midway through the 3rd round. Next, a little round of Mary:

LBC’s x 50 IC on up

Flutter kicks x 20 or 25 IC

Then low and slow squats x 20 IC

Next, a mosey to the tennis courts for World War 1’s x 25 IC on up, The PAX then divided into two groups for Bear Crawl Inch Worm (may need to rename the Bear crawl to Mogul crawl, I’m not sure a bear could keep up with him!). Then Freddy Mercury’s x 50 IC.

Finally, mosey to shovel flag for 5 sets of side-straddle burpies IC. Lastly, 2 minutes of stretching with double toe touches and a nice hamstring stretch.

At last 0615, name-o-rama, COT, BOM and Bo led us out in prayer.  YHC was worried how F3 would withstand the winter, but we have not only survived, we have thrived! Thank you to the PAX for inspiring me to be better!

AYE!!

GT

Back-Blast: You vs. You – 02.05.18

AO: Camp Willis (aka: Jones Middle School)
When: 0530-0615
Who: Crossgrain, Grovetucky, Dimon, Jumper, Pheonix
QIC: Mariah

Morning from hell, and little to do with the workout. This Back Blast has taken about as long to draft as it did for me to show up Monday morning. The plan was simple. Here’s the workout: Continue reading “Back-Blast: You vs. You – 02.05.18”