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

BACK-BLAST 03.31.18 – No Man Left Behind

WHERE: The Van (aka: Griggs Reservoir Park)
WHEN: 0600-0700
PAX: Grovetucky, Wildebeest, Rash, Brain, Francis, Teach + Murphy
QIC: Mariah

YHC cruised down the river road to find the Pax doing SSHs as it was precisely 0600 (I had stopped to drop off cones and some sandbags a quarter mile away for games to play). Their cadence was 60 when I got out of the car. Ha, they looked a little fresh for that. They had actually started when they saw the headlights. I took the hint though and got us going. So…

Mosey down near the park entrance in the road for some COP.

Merkins ICx20 (40reps)
Sun Gods ICx10 each side
Dry Docks ICx12
hold positions for Peter Parkers ICx20
Shoulder Blasters – Series of arm raises in sets of 10. See HERE

Series of Thoracic Spine muscles and shoulder flexibility movements…
1.) Cat dog stretch on knees slowly moving knees further from hands until arms are fully extended (like down dog on knees driving hands overhead back as far as possible)
2.) In final position from above turn right palm up and lift as high as possible x10 each arm.
3.) Spine twist. Same position as above – right arm behind head trunk rotation open to sky and back down IC x 10 each side.
4.) Squat with palms on ground. Keep palms on ground with heels down bottom of squat sitting tall as possible with chest up butt down. On up command keep palms down raise butt (like a monkey humper) and back down. IC x 15
5.) Still focused on heels down, slow side lunges, down right back up down on left IC x 25 slow count.
6.) Lunging spine twist. Hands in prayer position do a deep lunge right leg place left elbow over knee for leverage and do trunk rotation open to sky. IC x10 each side.
…recover with concrete glutes.

Mosey to lit parking lot by entrance for a couple of partner circuits.

Circuit #1 – Casualty Drags (remember the no man left behind thing?)
Pair off with similar body weight partners.
Course is approximately 12 parking lot spaces +/- 75yds.
Halfway point are cones.
Partner #1 and #2 do 10 jump squats
#1 runs to half point does 10 burpees. #2 bear crawls to half point.
#1 runs back to start point does 10 more jump squats. #2 continues forward doing crab walks to finish point and planks if there’s time.
#1 runs full length to finish point, does 10 burpees then both partners go laterally to grass area. #1 drags #2 to half point (casualty drag is done with #2 sitting on ground dragging heels. #1 bear hugs #2 lifting from under arms and back peddles)
…rest/repeato switching roles

Circuit #2 – 3 Stations

STATION 1 – Sandbags (60lb and a 20lb)
Station 1 is the timer for this circuit. Rotate all station once both partners complete station 1.
Partner #1 using 60lb sandbag – burpee, jerk to chest, squat, throw bag down and repeat x5 then press andbag to shoulder carry on back up hill and back down.
Partner #2 using 20lb sandbag – hold in arms do 20 squats then walk backwards up hill and back carrying sandbag.
… repeato – switch

STATION 2 – Bear Crabs
Both partners starting at mid point of circuit #1. Bear crawl to start point, run back to mid. Crab walk to end point, run back to mid.
… repeato until Station #1 announces completion.

STATION 3 – Star Jump Runners
Both partners start at mid point same as circuit #1. Do 10 Star Jumps run to start point and back to mid. 10 Star Jumps, run to end point back to mid
… repeato until Station #1 announces completion.

Sandbag Indian Run
Once everyone had completed each station we gathered cones and sandbags for Indian Run back to Flag. Heavy Sandbag with person in front, lighter sandbag person #2, cones at back of line. Hand cones forward and run to front take heavy sandbag so leader can take lighter sandbag. Do this on the run/jog. We gave each leader a 20 count running with the sandbag before sending the sprinter to the front.

We had 1.5 minutes left and got in a set of American Hammer IC x30.

Everybody worked. Always fun mixing things up a little. Wildebeest took us out in prayer and we headed to coffeteria after Teach timed the perfect selfie with the water in background, moon + rowboat passing.


Back-Blast 03.03.18 – The Van

The Van – 0600-0700
QIC – Mogul
PAX: Bo, Rash, Wildabeest, Mariah, Brain, Tony Packo, Mogul.

Chilly, but dry day at Griggs. Forecasted by a post by BO concerned about what was to come with Mogul as the Q. Everyone showed up ready to work with a great attitude. Props to 1st week PAX member Brain for making Saturday the 4th workout of the week for him.

Mozy to parking lot area. .75 mile
– side straddle hop x 30
– Cotton pickers x 15
– cotton pickers side to side x15
– quad stretch
– Sun gods forward and back
– Arnold mr Olympia stretch
– Jane Fonda’s: up, circle forward, circle back x 15 each
– warrior one
– flex wheeler Arnold classic flex.
1. Line up at guard rail Hand plant jumps over guard rail and back x 30
2. Derkin walk the guard rail.
3. 10 burpees at the end.

Indian run back to the beginning shelter house. .75 mile. Very fast pace. I stopped to tie my shoe and was about 300 yards back by the time I looked up.
– WHAT’S UP BRO: 1 arm pull ups. On your 6, Feet against wall and pulling one arm of partner. 10 each arm. For the meatheads.
– 7 MINUTE ABS: crunchy frog x 20
– pulse ups x 20
– heels to the heaven x 20
– leg climbers x 20 each leg.

Mozy to the bottom lot near the hill.
Teamed up in groups of 2.

SET 1: combined…150 merkins, 10 hill runs
Each team could borrow reps from teammates. Team event. Any order
PROPS to RASH and TONY PACKO for the win.
Winner did side straddle hops while others
Did 10 – 8 count body builders in cadence. Props again to RASH and PACKO for joining in on the body builders.

SET 2: winning team (PACKO and RASH) had wait 20 seconds before they could begin
– bear crawl the lot x 4
– 4 backwards hill runs
– 40 Close grip push ups.

Ended at exactly 7:00. QIC determined that all were winners for finishing that workout.

I appreciate the killer effort by all PAX and hope everyone is enjoyed their well deserved day off. Always humbled to lead this group.

The Van (pre-potluck pre-blast) DBTR

WHO: Calling all Males in the Columbus Area, SadClowns and HIMs

WHAT: A early morning workout to earn your F3 Potluck. There is no I in team but if you want to live in a Van DBTR (Down by the River) you can go alone. But together we can get better.

WHEN: 0600-0700 Saturday 2.24.18 (Coffeteria Post W/O 7(ish)-Whenv)

WHERE: Griggs Reservoir Park (THE VAN)  <—-MAP on Link

WEATHER: over 40* and who cares IT’S “THE VAN DOWN BY THE RIVER”

QIC: Bo Schembechler

Note: everything is scale-able, modifications are encouraged, you bring you and you vs. you, no man left behind, no man left where we found them, and showing up is the hardest part!

02.03.2018 (down by the river) @The Van

QIC: Bo Schembechler

PAX: Wildebeest, Grovetucky, Kotter (3-16)

Where: The Van aka Griggs resivour

Arriving at 0525 to the sight of a familiar but rarely seen truck, 4 vehicles gather and @0530 the disclaimer is shared, and YHC begins.

Welcoming back 3-16 Continue reading “02.03.2018 (down by the river) @The Van”

Back-Blast: WOLF PAX 01.27.18


AO: The Van (aka: Griggs Reservoir Park)
When: 0600-0700
PAX: Teach, Grovetucky, Tony Paco, Jumper, Mogul, Wildebeest, Mariah, BullFrog
QIC: Mariah

0600: YHC is surprised by the turnout and the presence of Wildebeest and Jumper as they were planning to travel north to the Winter Convergence in Cleveland, but plans changed early in the gloom. Looks like plan A is in effect with a full turnout. We took off for a long mosey nearly 1mile cutting up through the terrain of the park we haven’t been through yet and end up in a far parking lot. Continue reading “Back-Blast: WOLF PAX 01.27.18”

WOLF PAX – 01.27.18: Pre-Blast

The Van (aka: Griggs Reservoir Park)
When: 0600-0700
Who: ALL PAX and FNGs
Come out to The Van and fight to keep up with the PAX during the hunt.

QIC: Mariah