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.

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


You’ll need to know when to hold’em and when to fold’em as the The Gambler Kenny Rogers would say ( 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!


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!





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!