Walk it Off! Back Blast

To the 2 men that joined YHC,
The gloom was less gloomy today as the temperature was 45* and there seemed to be some hustle and bustle around us as others shared the Scioto Mile Park.

The Plan:
YHC, recovering from GrowRuck009 and a Monday Runday with Mogul, put together a simple plan. The goal was to move for 45 mins, steady, paced, and with complete movement to massage out the soreness.

The Thang:
0530- YHC shared the plan and the outline for the morning. 10 movements of one exercise every 100 steps (walking spead).
SSH X 10ic
100 Steps
Cotton Pickers X10ic
100 Steps
Merkins X10sc
100 Steps
Imperial Walkers X10ic
100 Steps
Squats X10ic
100 Steps
Good Mornings  X10ic
100 Steps
Merkins X 10sc
100 Steps
Hillbillies X10ic
100 Steps
Squats X10ic
100 Steps
Merkins X10sc
100 Steps
Lunges X 10ic
100 Steps
Hillbillies X10ic
100 Steps
Burpees X 5 OYO
100 Steps
Monkey Humpers X10ic
100 Steps
Merkins X10sc
100 Steps
Squats X10ic
100 Steps
Imperial Walkers X10ic
100 Steps
Abe Vigodas X 10ic
100 Steps
Squats X10ic
100 Steps

Total: 1900 Steps (avg 2.78ft per step) = 5,282ft or 1 MILE!

(SSH, Cotton Pickers, Good mornings, abe vigodas, lundges, monkey humpers) X10ic:  Squats 40ic, Merkins 40sc, (Imperial Walkers, Hill Billies) 20ic

Ended Workout with 50 flutter kicks/50 ab mat sit ups!

It isn’t about the intensity, it isn’t about the full body of work, it isn’t about speed. F3 is about doing it together, one step at a time, slowing down the cadence and completing the movements! Today we got better together!

Aye,

Bo Schembechler

The Circuit @ Brick City Back Blast

As YHC rustled out of bed the reality that he was only minutes away from missing the self assigned Q. With no thought the scramble began and the message of “COMIN IN HOT” went out to those who awaited in the gloom.

Finding a frozen windshield on this early morning was beyond discouraging, a crisp 32 degrees, plenty of opportunity to complain, to give up, to quit after the winter seems to be dragging on. But making the way to the AO arriving promptly at 0530 to 2 HIMs (GIMPY & JUMPER) awaiting instructions, a gladness of not being alone, of mutual suffering overtook YHC.

Flag planted, a slight warm-up stretch with Teach’s, Cotton Pickers (grassgrabbers? F3 Louisville), and we were off on our mosey.

Down under broad, we arrived to our first set.
Step ups OYO(15 each leg), Dips OYO x15, Erkins OYO x15 (wash, rinse, repeat) Mosey
Arriving at a slight incline YHC decided on 3 man circuit.
Bear Crawl, Merkins, LBCs each man moving until tagged by man in motion. (wash, rinse, repeat x3) Mosey
Finding an even steeper incline PAX jostled their way up to road side, down, and back up to really work them legs. Mosey
Finding a wall nearly navel high YHC decided to repeat first movements.
Step ups OYO(15 each leg), Dips OYO x15, Erkins OYO x15  Mosey
Coming to a hault at the steps a 2nd 3 man circuit began.
RUN (really run) Up steps around and back down, 1 man plank, 1 man 10count (wash, rinse, repeat x3) Mosey

MARY @ Flag
Am. Hams ic x30
Flutter Kicks ic x25
Oblique Raises (L,R) ic x15each

Ended with a quick hit about complaining (email coming soon) why do we complain? Do we not see what we already have? How far we’ve come? Let’s push through this frozen spring with resolve to get better brothers! (YHC, led out in prayer to my king & savior Jesus)

3 AO’s tomorrow GET TO ONE!

Brick City Back Blast 4.10

PAX & Q: Bo Schembechler

3.12 Miles!

There will be NO Brick City Tomorrow.

(Thought about how even though I was alone, I wouldn’t be where I am currently without the motivation of the PAX to get me there! Humbly Thankful)

Fat Tuesday @Brick City

QIC: Bo Schembechler

When:0530-0615 don’t be late

Where: DownTown Marconi & Broad (look for dancing idiots in the crosswalk)

What: FAT MAN GAMES

Show up to find out what fun can be had on FAT TUESDAY! #givesomethingup #lent

2.06.18 Brick City BB

QIC:Bo Schembechler

PaX: crossgrain, ball bearing, ahhh

There was a few things that happened but this clip on Instagram says it all!

F3. Fitness. Fellowship. Faith. We workout to better ourselves not just for health reasons but to be the solid ground for someone who needs it. We aim to encourage all those around us. We build up our bodies so we can do what we can to pick you up when you need it. One thing I’ll never forget a pax member told another many years ago “im physically strong enough to lift my wife up but I’m not mentally strong enough to lift her up when she’s down emotionally.” F3 has helped with that and to us that a far greater accomplishment than any fitness goals you can imagine. . . #fitness #fellowship #faith #instafit #fitstagram #workout #columbus #ohio #youvsyou #motivation #dedication #free99 #ironsharpensiron #f3counts #fruitofthegloom #whileyouweresleeping #americanpride #asseenincolumbus

A post shared by F3 Columbus (@f3columbus) on

We played 4 corners, moved, Indian run, rock press, rock throws…

Basically, in order to experience something you have to SHOW UP!

4 did and 4 know,

Bo

Back-Blast 01/30/2018 – A Smorgasbord?

AO: Brick City

When: 0530-0615

PAX: Mariah, Bo, Francis, Crossgrain, Ahhh

QIC: Jumper

Entered the gloom at 0526 and mumblechattered with Francis. At 0529, Francis and I saw 3 PAX approaching in the distance all rucked up. As they drew nearer, the American flag was seen to be flying proudly in the air above their heads. It was going to be a good morning. Continue reading “Back-Blast 01/30/2018 – A Smorgasbord?”

Brick City Back Blast 1.9.18: Elevate your game

AO:   Brick City (Scioto-Mile)

When:   0530-0615

QIC:   Spotlight

PAX:   Bo Schembechler, Crossgrain, Francis, Wildebeast, Jumper, Ahhh, Teach

Weather:   30 degrees with a lot of ice.

YHC learned from Grovetucky that if you’re going to lead in January you better have a contingency plan.  YHC got to the AO early and found it was better suited for ice hockey than what he had planned.  A quick trip around the AO and a new plan began to take shape.  As the PAX showed up ready to work the hot topic was the balmy 30 degree weather.

At 5:30 the PAX began their mosey to the lower bowl and better footing.  Along the way Bo picked up Jumper (who doesn’t have GPS).  Once we navigated the steps and got to the grass the COP began

Continue reading “Brick City Back Blast 1.9.18: Elevate your game”