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.



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



Pre-Blast 11.12.18 – Veterans Day Observed

AO: Jones Middle School (aka- Camp Willis)
WHO: ALL PAX, FNGs, Veterans
WHEN: 0530 – 0615
QIC: Mariah

We will kick things off with the 11min AMRAP – WOD For Warriors – JOIN TEAM HERE: and then we’ll continue the workout.

Buying in! 8.13.18

We have seen men catch the competitive fever since the iron Pax challenge began. Determined to represent Columbus Ohio across F3 nation for bragging rights and authentic manliness.

Join us tomorrow 0530-0615

Jones Middle School in UA a place we call Camp Willis. For a national beatdown.

38 mins of none stop action, brotherhood, and intensity for us to show the nation what we have to offer!

QIC: Grovetucky


The Munday Bear @CampWillis coming 7.23.18

Pre-blast: any man that wakes up and realizes it is better to start your week off moving than lying on your back.

Who: YOU

What: Monday with Mogul

When: 0530-0615 (recommend extra stretching come early)

Where: Jones Middle School in Upper Arlington

Why: When you go together you accomplish more!

QIC: Mogul

Foundation of a Man : Back-Blast

With a guarantee to get better, YHC, arrived a few mins early to ensure some specialized equipment had been delivered! S/O to @crossxgrain for his early morning efforts.

This workout was inspired after a Thursday morning conversation in which it was determined that the Camp Willis “Run day” needed to experience some “resistance!” So for 72 hours YHC thought through ways to keep Monday a Run Day while adding elements of strength and complexity to the routine. The following is the result of CSAUP thought that became the Q.

QIC: Bo Schembechler

PAX: Ball Bearing, Crossgrain, Bootleg (Respect), Brain (hate), Mariah, Mogul, Rash, Dimon, FNG(Peaches), Grovetucky, and Hack!

Arrived to meet the FNG hailing from Georgia and now part of THE Ohio State Buckeye Squad. A Saturday EH at the Kenny Chesney Concert by @mogul, keep em coming big dawg. A disclaimer was given in which, YHC, did not give the mission statement of F3… So here it is:

“Our mission is to plant, grow and serve small workout groups of men for the invigoration of male community leadership.”

Mosey to tennis Courts: COP

SSH ic X30
Imperial Walkers ic X25
Good Mornings ic X15
Straight Leg Cotton Pickers ic X15
SunGods (fwd, bkw, overhead claps) icX15

Mosey to track for a Race: First to finish to last to finish hold plank, Rt & Lft Side Raises while waiting on 6.

The Thang!

In order of completion we paired off in two’s. To keep fitness levels nearly equal for laps: no man goes alone!

Station 1: 10 (250+lb) Tire Flips followed by Mosey to where ever station 2 may be.

Station 2: 50 Fwd, 50 bwd steps carrying 2 (45lb) Water Jugs followed by Mosey to Station 3

Station 3: Twin Bertha’s (water filled excise ball) Carry up stadium steps and back down stadium steps.

Wash Rinse and Repeat until you have completed 3 Cycles!

This full movement took around 36(ish mins to complete) You guys were doing some damage, the look of determination was present, no one was quitting, no one was giving up.

On Ur 6 (MARY):

LBC X50 on Mariah’s Count Followed by Lesson 1:

Flutter Kicks X25 on Bo’s count Followed by Lesson 2:

Freddy Mercury’s Xtomany on Grovetucky’s count Followed by Lesson 3:

Merkin’s until Failure: followed by Lesson 4 & 5

Squats X40(ish) on Crossgrains count Followed by Name o Rama, Circle of Trust, Lesson 6, and Ball of Man!
The Lessons:

  1. Stay on Mission (focus, purpose): When we get distracted and caught up in our relationships, too much pleasure time, or just sidetracked by general day-to-day bullshit, we’re far more prone to bouts with anxiety and over-indulgence in our bad habits.
  2. Be Here (presence): Being present means immersing yourself completely in whatever it is that you’re currently doing. It means not worrying about the things you have to do later, and not over-analyzing events that have already passed. Be There (with family, kids, and job) Be Present
  3. Face it (confront your fears) : You have to push outside of your comfort zones, you have to be willing to face your fears head on and accept the results including failure, so fail fast, fail often… It will make you better!
  4. Own it (full responsibility) : Q: What is the giveaway trait of a weak man? A: His inability to take full responsibility! When you make excuses and pass the blame, all you’re doing is refusing to learn from your actions (your fears, your failures)… So Own it!
  5. Do Hard Things (lift more, run farther, DFQ) : Strive physically to display the strength and dominance that you aspire to embody both Mentally and Emotionally… The only way to do this is to do Physically Hard Things and DFQ!
  6. Be Humble : “Pride goes before destruction, and a haughty spirit before a fall. It is better to be of a lowly spirit with the poor than to divide the spoil with the proud. Whoever gives thought to the word will discover good, and blessed is he who trusts in the Lord.” -Proverbs 16:18-20 ESV

It was beyond an honor to lead you men. I’ve come to admire and respect each of you as you push yourselves, better yourselves, and humble yourselves.

Don’t forget: One Load Only…. If you can’t do it… Train Harder 😉

The Bear 🐻 Back- Blast 05.21.18

What is a back-blast… It is an attempt to put into words, a summary, of the workout from.the point of the Q or designated YHC (your humble correspondent).

This morning as YHC prepared to leave it was realized that no able bodied man had signed up to Q. Recognizing YHC hadn’t taken the slot at Camp Willis in some time, it seemed fitting to put it together.

Last week Mariah asked if F3 had taken over my life due to the number of Tokens (random objects) and shovel flags that litter the back seat of YHCs car.

The truth is F3 has become such a part of life that it has impacted YHCs entire family… 2.0s are constantly running, asking to workout, and be a token themselves (carried). The M (wife) has been pushed into the gloom (morning) to join other Ms of our PAX (F3 guys) to get better themselves!

So, in fact F3 has rooted itself in the life of our home and community.

As 0531 struck there were 15 Men including 1 FNG that presented themselves ready and eager to take on Monday and all it offered. Unloading 5 Tokens (log, 30lb ruck, “the inhaler (sandbag wrapped in duck tape), kettle bell, and Quam from GrowRuck09 the disclaimer was given and the purpose was made clear. Collect the tokens and mosey to the track.


SSH – 50 ic

Imperial Walkers – 30 ic

SunGods-(forward backward) ic

Claps- ic

Cherry Pickers

Merkins – 15 sc

The Thang:

Shifting into 5 teams of 3 each team took a token, spacing out the members of the team in 3rds(ish) on the track. Members of team were to run token to corresponding team member, and continue running until all members of team had completed the full lap.

Token swaps; re distribute team members; wash rinse repeat… Until all teams had completed a single lap with each token.

YHC moved Pax into formation and began a DNQ (do not quit) SSH session. 30, 40, 50, 60, 70, 80 , 90 ic as we counted out and pushed one another… 99, DNQ, 100, DNQ 101, DNQ 102… We completed 103 SSH ic

Imediately followed by and un weighted lap. Collection of tokens and mosey back to flag.

With 4 ticks on the clock we began 50 ic flutter kicks OYO, 50 ab mat sit-ups OYO…

Recover was called at 0615…

Name o Rama, FNG (HACK) was welcomed, and Ball of Man was completed.

YHC, led us out in prayer, as we lifted up.the week ahead, the men of the PAX, and we continue to ask for comfort for creepers family in their loss.

We also lift up the families and community in Santa Fe Texas as the grieve the lose of life and the reality that evil does exist.

This morning was a reminder that we are not perfect, but we can strive to be prepared, to carry our children, to carry our wives, to carry each other… Physical and emotionally through life. That we ourselves can push one another to impact, serve, and strengethen our community together. That alone we would only be willing to go so far. But together we can go farther!

Thank you for allowing me to take the Q this morning as we strive to become men of honor, integrity, strength, and humility.


Bo Schembechler

“Because I have heard of your Faith in the Lord Jesus and your love for one another. I do not cease to give thanks for you, remembering you in my prayers, that God in his Grace would give you a Spirit of Wisdom and the knowledge of who Jesus is and the hope in which he has prepared for you through his life, death, and resurrection.” (Paraphrased Summary of Ephesians 1:15-23)




WHEN: 0600-0700 Monday 5.28.18

WHERE: Jones Middle School (CAMP WILLIS)


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.