Back-Blast 12-14-2017: So Fresh, So Clean

AO: Whineman’s Hill (Wyman Woods Park)

When: 0530-0615

QIC: Jumper

PAX: Mariah, Francis, FNG (Blind Spot), Rash, Wildabeast, Crossgrain, Grovetucky, Tony Paco

The THANG: 

Arrived at AO at 0523 to see multiple PAX participating in mumblechatter. YHC exited truck and forgot his gloves in the truck (they say Q adrenaline makes you skip a beat at times…I believe them). As I approached the PAX, I heard a blend of heavy rock music and country music and knew right then it was going to be a special morning in the GLOOM.

FNG (Blind Spot) was present so F3 disclaimer was given and PAX moseyed to THE HILL…

Warm UP:

  • SSH x 30 IC
  • Zombie Walkers? x 20 IC
  • Sun gods x 20 IC (and reverse)
  • Cotton Pickers x 30 IC
  • Teach stretch OYO

Here we go…

  • 10 burpees OYO

Mosey to soccer fields…

  • 10 sprints (10 second breaks in between each sprint)
  • PAX Plank – 10 seconds each
  • Mountain climbers x 30 IC

Mosey back to base of THE HILL…

  • 10 burpees OYO
  • Monkey humpers x 57 IC
  • American Hammers x 30 IC
  • WWI x 20 IC
  • Superman back crunch x 20 IC
  • Back stretch OYO
  • 20 merkins OYO

Mosey back to soccer fields…

  • 10 burpees OYO

***PAX proceeded to run sprints until someone beat the QIC. After Mariah almost took down YHC in a sprint, Wildabeast channeled his spirit animal (potentially in cahoots with Mariah…not sure, it’s a conspiracy theory of mine) and “attacked” Jumper at the start of the next sprint like YHC was a prey running along the African plains. Needless to say, the PAX was tactful in finding a way to beat the QIC and end the sprints. Respect was given.

Mosey to flag…

  • PAX Monkey humpers – 5 count each
  • PAX Plank – 15 seconds each
  • PAX Mountain Climbers – 5 seconds each
  • American Hammers x 30 IC
  • PAX Protractors – 10 seconds each
  • SSH x 35 IC

COT – Count off, welcomed FNG (Blind Spot), Name-o-Rama. YHC shared #sofreshsoclean thoughts and finished by praying the PAX into the rest of the day…

God gives us the ability to start fresh each day. What a gift this is…seriously! Let’s be HIM who give ourselves and other people in our lives (wives, old friends, coworkers, bosses, you name it) that same opportunity to start again with a clean slate. Lord knows we goof up often and need second, third, tenth chances at things sometimes. Just gotta keep growing HIM of F3Columbus! #sofreshsoclean

– YHC (Jumper)

 

Pre-Blast 12-14-2017: So Fresh, So Clean

AO: Whineman’s Hill (AKA Wyman Woods Park in Grandview)

When: 0530-0615

Who: Pax and FNGs

QIC: Jumper

WHAT: YHC be filling in the gaps of Wednesday’s and Friday’s workouts. Expect a healthy mixture of exercises…Lots of tachycardia, core, legs, and arms. Come join me and other HIM in the gloom, starting out the day fresh and finishing out the school semester and work week strong with a high intensity workout!

12.13 back-blast… EVERYBODY JUMP!!

Who : Mariah, jumper, spotlight, Francis, bootleg, savannah, crossgrain, wildabeast, mogul, dimon, Bo Schembechler

When : 0530-0615

Where : F3 The theatre (5800 Olentangy river road)

QIC was running late as he had to load up some tires, showed up to see the PAX warming up. Mind you it was 18 degrees out.

Q unloaded tires and we started the thang.

5 EMOM stations. (Every minute on the minute) did each station for 8 rounds.

1 – 5 deadlifts with the Tire (300lbs)
– 5 box jumps
– 5 Merkins

2 – 5 WW1
– 15 LBCS
– 10 American Hammers

3 – 10 jumping lunges
– 5 ATG squats
– 5 Merkins

4 – squat jumps
– Merkins
– lateral raises with block

5 – overhead press with block
– 10 curls with block
– 5 explosive Merkins

12.13 pre-blast…EVERYBODY JUMP!!!

When : 0530-0615 @F3 The theatre (5800 Olentangy river road)

Who : all PAX any FNG’s (ALL MEN WELCOME)

Q : crossgrain

Plan : stay warm and send jumper home with a little merlot!

Back Blast – 12-2-2017

AO: Antrim Park “The Theater”

QIC: Kournikova (Respect)

Pax: T Cruise, Wildebeast, Grovetucky, Savannah (Respect) Van Damme (Respect), Dimon,  Crash, Bo Schembechler, Ahhh, Jumper, Guppy,

29 degrees and frosty!

Pax moseyed to deck at the lake for hamstring and quad stretching followed by sun gods.  We utilized the benches for incline merkins X 20, decline merkins X 20, dips X20 and step ups X60.

 

Pax then moseyed to the next routine area on the soccer field with a backward run up the hill and a run to the farthest cone.

Routine 1:  Timed routine of 20 minutes.  4 cones were spaced 25 yards a part in a straight line.  The Pax were then instructed to do a suicide run beginning with walking merkins X 3, burpees X 5, jump squats X 10, and side straddle hops X 20.  Rinse and repeat until time was up.

Routine 2:  Pax gathered in a tight circle for some solid core building.  Pax planked while each person was instructed to shove the person next to them until off balance, to help build stabilizing muscles.  The Pax completed 5 minutes of planks followed by 50 LBC’s.

Routine 3:  Pax paired up for three sets  X 20 of box jumps over planked partner.

Routine 4:  Pax moseyed to hill at the bottom of the soccer field for an eight minute routine that consisted of squats X 10 with a bear walk up the hill and a crab walk down the hill.

Pax moseyed to hill where Bo Schembechler gave an inspirational speech and Widebeast took us out in prayer.

An Honor as Usual,

Kournikova

Back-Blast 11-29-2017: Hump Day Hustle

QIC: Jumper

When: 0530-0615

PAX: Bo, Mariah, Mogul, Francis, Ahhh, Ball Bearing, Bootleg, Dimon, Grovetucky

The Thang:

YHC arrived at The Theatre at 0528. Dimon soon appeared so it was understood to be 0530. Called PAX to grab block and mosey to tennis courts.

Sat blocks down and moseyed around tennis courts. Finished the mosey by circling up by the blocks.

– SSH x 25 IC

– Sun gods x 20 IC (forward and reverse)

– Fat man twists OYO

Grab blocks…

SET A

– Curls x 20 IC

– Front lateral raises x 20 IC

– Tricep extensions x 20 IC

REPEAT “SET A”

– American Hammers x 25 IC

– LBCs x 25 IC

– Plank in Motion x 1 min

Mosey around tennis courts…

– REPEAT “SET A”

– American Hammers x 25 IC

– LBCs x 25 IC

– Group flutter kicks x 10 sec for each PAX

Mosey around tennis courts…

– Burpees x 10 OYO

– Mountain Climbers x 30 IC

Grab blocks and…

– Curls x 20 IC

– Military presses x 20 IC

Mosey around tennis courts…

– WWI x 20

– Group planks x 10 sec for each PAX

– Military presses x 20 IC

– Catalina Wine Mixers x 20 IC

Called PAX to mosey back to flag with blocks in hand. YHC was feeling sick so I called for Ahhh to finish our final few minutes with the exercises of his choice. Under Ahhh’s leadership, PAX pumped out 75 SSH and plenty of merkins. 0615 came and time was called. Count and Name-o-Rama were done. Bo reminded PAX of the FNG/Kotter day coming up on December 9th. Important day for the PAX to reach out, be committed and be encouraging. BOM as YHC lead the men out in prayer, particularly surrounding Ahhh’s placement relating to dental school and the encouragement we provide one another by continually showing up even when we don’t feel 100%. Good work gents. Way to hustle.

– Jumper