PreBlast 6.6.2018 “Band of Brothers” (Antrim Park)

Who: All Men, HIMS, and FNGs

Where: The Theater (Antrim Park 5800 Olentangy River Rd.)

When: 0530 – 0615

QIC: Francis

What: A smorgasbord of all you could ever want from a workout that requires you be ready to mosey at 0530!

Pre-Blast The Theater 05.12.18 “Mother May I?”

Where: The Theater (Antrim Park 5800 Olentangy River Rd.)

When: 0700 – 0800

QIC: Francis

Who: All HIMs, PAX, FNGs, and EHs interested in getting better together!

What: You don’t need your Mother’s permission to post. Come out and come ready for a solid weekend warrior workout. Your cardio health, burpee endurance and core strength will thank you.

SATURDAY COLUMBUS : 3X PRE-BLAST

Who: MEN (no matter ability)

*WOMEN* (no matter ability)

What: MEN: F3’s FREE.99 Group workout near you!

*WOMEN* FiA Pre-launch workouts

When & Where: MEN:0600-0700 (Griggs Reservoir) MEN:0700-0800 (Antrim Park)

*WOMEN* 0800-0900 (Wyman Woods Park)

Why: Freedom to Get Better!

How: Show Up

Backblast The Theater: 05.03.2018

AO:   Theater

QIC:   Spotlight

PAX:   Wildebeest, Queen, Dimon

–Today was a leg day which the YHC is not a fan of.  Thanks to commitments from the day before YHC got himself out of bed and to the AO for a beatdown.

–Mosey to the waterfront deck for some COP.

COP:

SSH IC x20

Imperial Walkers IC x15

Sungods IC x15.  Reverse

Hillbillies IC x15

The Thang:

Find a bench:  Step ups–10 each leg.  20 squats, when your 6 hits the bench explode up.  To the rail for some Pure Burn.  Top half of a squat x10, bottom half of a squat x10, full squat x10.  (Repeat the whole sequence x3)

Started on our journey around the lake.  Stopped at the 1st corner for 25 merkins, second corner for 50 LBCs, 3rd corner 25 Merkins, 4th corner 50 LBCs.  Plank at each corner for the 6.

Mosey from the deck to the grassy hill.  AYG up the hill and walk backward down the hill repeat x3

To the parking lot for walking uphill lunges(about 30 yards) AYG to the flag.

Name o rama and BOM.  Continue to pray for Spotlight’s Grandma.  Wildebeest’s sister in law had a healthy 10.5lb baby yesterday and everyone is healthy and happy(God is good)  Queen led us out in prayer.

Thank you PAX and all F3 brothers for the reminder that easy doesn’t get you where you want to go.  Easy is staying in bed.  Because of you I got out of bed and made myself better as part of a group.

Backblast The Theater: 05.02.2018

AO:     Theater

QIC:    Spotlight

PAX:    Wildebeest, HeadsUp, Dimon, Francis

YHC got to the AO early to set up the needed equipment(blocks and kettle bells) in the dark.  PAX rolled in and mumblechatter commenced until Dimon rolled in which signaled 0530.  Quick Mosey up top then some COP.

COP:    SSH IC x25

Cotton Pickers IC x15

Teach Stretch

Overhead Claps x25

Mosey to the hill for the Thang.

The Thang:

Start at the base of the hill and fall forward for 2 merkins.  Stand up and repeat to the top of the hill and mosey down the hill.  Repeat x3

Mosey to the waterfront deck and partner up

15 partner leg throws, any direction. repeat x3

Find a bench with your partner.  Partner A assumes the plank position in front of the bench and Partner B puts his hands on the bench and his feet on the back of partner A for 15 dips.  Switch positions and repeat x3

Mosey to the basketball court where the blocks and kettle bells were waiting to greet us.

6 stations 1) Overhead Press(block) 2) Curls(block) 3) Upright Rows(kettle bell 75lbs) 4) overhead tricep extensions(block) 5) Snatch(kettle bell 25lbs) 6)Front shoulder raises(block) pick a station to start and rotate clockwise.  30 seconds at each station.

WWIs x25

American Hammer IC x25

Back to the stations.  This time we rotated counterclockwise for 30 seconds at each station.

Bicycle IC x25

LBCs x50

Mosey to the flag for a quick stretch.  Name o rama.  Wildebeest led us out in prayer as we lifted up his children who caught the bug going around and Spotlight’s Grandma who is being moved to a rehab/assisted living facility.

Thanks for the opportunity to lead.  I got better physically, mentally, and spiritually.  I hope you did as well.

1 Year Back Blast!

365 days of F3 Columbus and just getting started!

After 1 Year we gathered regardless of the weather forecast and conditions. While some of our brothers were unable to join us due to spring break travel arrangements the PAX was well represented by the 14 HIMs that posted to get better!

PAX: Spotlight, Mariah, Kournikova (Respect), Savannah (Respect), Bumper (Respect), Wildebeest, Crossgrain, Kibbles, Gimpy, Crash, Tony Packo, Teach, Brain, and Bo Schembechler.

With a 3-way Q lined up attempting to rinse and repeat Beatdown 1 on 3.18.17 we split the responsibility and the results are being felt.

Continue reading “1 Year Back Blast!”

3.14.2018 Theater Back Blast Time’s Up

AO:     The Theater

QIC:     Spotlight

PAX:     Wildebeest, Brain, Dimon, Heads Up

It was a cold and icy morning.  No big deal we adjusted and utilized the traction of the grass.

Mosey around the soccer fields
Hillbillies in cadence X15
Sungods forward and backward
Cotton Pickers in cadence X15
Overhead Claps in cadence X15
The THANG:
Each member of the PAX has 1 minute to complete 20 merkins (some PAX pushed it to 30).  Rest for the remainder of the minute.  Repeat for 10 minutes total.
1 minute of LBCs
1 minute of flutter kicks
1 minute of bicycles
Grab your block
Overhead press X30
Curls X30
Bent over rows X30
On your 6
30 seconds of American Hammer
30 seconds of WWIs
1 minute of LBCs
Grab your Blocks
Front Shoulder Raises for 1 minute
Cinder Block swings for 1 minute
Mosey to the end of the soccer fields and back.
5 minutes AYG burpees
Quick stretch for the upper body to end it at 6:16

We kept Wildebeest’s family in our prayers as they prepare to welcome number 4 later this year.  Spotlight YHC asked for prayers for his father in law who is fighting cancer.

Wildebeest led us out in prayer asking for protection and guidance for not only our AO but for F3 men everywhere who were up early making themselves better.  Today was another reminder of why it feels so good to get up and punish your body with other men of like mind.