Back Blast – The Theatre 7/21/2018

No official Q but Gimpy said he had something good so we got started.

Saw a new face gathering around Bumber’s F3 flag, met Dr. Suess that was visiting from PA. Good on him.

Did a quick disclaimer and got started.

Moseyed to the bottom parking lot for a warm up.

50 ssh
Sun gods
Cotton pickers x10
Good mornings x10
Moseyed back to the tennis courts And grabs some blocks.

The Thang – 20’s Decending

Partner work out start at 20 reps and count down by 4s – 20,16,12,8,6,4 for each movement. Complete the whole set per movement and then start on the next movement.

Partner A works the rep counts and B does a movement until A is done. Then B does the rep counts and A does the movement.
1. A does burpees B does sungods
2. A does merikans B does plank hold
3. A does block jump overs B does block step ups
4. A does ww1 and v-ups B does American hammers
5. A does brick pressed B does curls
6. A does brick squats B does brick hold
7. A does prisoner stand ups B does lbcs

Starting with burpee’s proved to be a good move. We were all nice and warmed up for the rest!

Count off , Nameorama, COT.

Balled up and bumper lead is out with a prayer.

Then to coffee!

Back BlastThe Theater 07.19.18 “Rise and Shine”

QIC: Francis

PAX: Heads Up, Wildebeest, Dimon

What:

YHC arrived at 0525 and saw Wildebeest stretching in the parking lot before hand and some mummblechatter was had as Heads Up and Dimon rolled in hot and then the PAX grabbed bricks and got started.

Sun Gods forward IC x 10

Sun Gods backward IC x 10

SSH IC x 30

Pick up one brick per PAX and mosey to dock.

 

Aiken Legs

20 Squats,

20 Box Jumps, modify as step ups

20 Lunges (10 each leg),

20 Split Jacks (10 each leg forward).

Repeat 2 times

V Sit – 60 seconds

Eight Count Body Builders IC x 10

 

Grab bricks

Goblet Squats IC x 15

Split Weighted Lunges IC x 10 each leg

Calf Raises IC x 15

Repeat Circuit twice

 

Hill Sprints and planks

 

Sprint up  hill, mosey down x 2

 

Plank for 6 and then PAX calls different plank position

 

Sprint up hill, mosey down x 2

 

Oh your six holding brick with legs straight 30 degrees for 60 seconds.

Repeat exercises but switch to running backwards up the hill.

As it was 0611 the PAX mosied to the upper lot to finish with protractors.

Count Off, NameoRama and BoM as Wildebeest led us out with prayer and encouragement for the rest of our week. Looking forward to seeing the PAX today at Bootlegs!

A quote to think on:

“Difficulties are things that show a person what they are.” – Epictetus

Part of F3 is facing hard workouts head on and moving through them, sometimes modifying and sometimes striving. Always forward. It is an honor to lead members of this PAX

YHC: Francis

Back Blast: Band of Brothers 7.18.18 The Theater

Who: Francis, Heads Up, Dimon

Where: The Theater (1600 Olentangy River Rd)

What: YHC saw on Slack that we were completing a Fitness Exam for this workout and instantly regretted a 5k earlier but was excited for the test! YHC woke up with no time to spare at 0530 with Heads Up waiting in the parking lot. Some light stretching and mummblechatter occurred as YHC knew Dimon would be coming in hot and wouldn’t want to miss the fun.

After Dimon arrived the PAX completed 20 SSH IC. The PAX then mosied to the dock for the Thank:

2 minutes timed Push Ups, if knees ever touch you’re done.

2 minutes timed sit ups.

2 mile timed run around the lake.

The PAX all continued the 2 mile run without stopping and all finished under 20 minutes. As the run ended at 0611 the PAX mosied back to the top lot and stretched for the last minute of time.

PAX counted off and BoM. Dimon led out the PAX with thoughts and prayers for all PAX members who are needing support and for us all to continue to grow as Father’s, husbands and people.

Come out tomorrow for a solid leg day led by YHC and as always its an honor to have been freed to lead! Aye!

YHC,

Francis

 

Brick City Pre Blast 07.17.2018

AO: Brick City

Who: All PAX, HIM’s, and FNG’s

When:0530-0615

What: I don’t think that coffee I drank Sunday night was decaf. I also don’t think you all did enough step work this morning.

-Balls

Whine Man’s Hill Back Blast: 07.12.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mogul, Regulator, Matlock, Bo Schembechler, Mariah, Brain, Pepper (F3 Dayton)

PAX assembled on-time at the shovel flag. Disclaimer was given, not perfect, but better than Monday. Then mosey around playground back to shovel flag for COP:

SSH x 25 IC

Cotton Pickers x 15 IC

Willie Mays Hayes x 15 IC

Various stretches (Downward/Upward Dog, Runner’s stretch, Teach stretch, Rash stretch)

Mosey to playground for the THE THANG:

4 groups of two, 3 stations. Begin at a station and perform exercises until Bertha’s arrive, then take Bertha’s to next station, give Bertha’s to group at that station and perform exercises until Bertha’s arrive again :

Station 1 at Playground:

Burpee broadjumps over retaining wall and back x 10 (20 burpees)

20 step-ups each leg

repeat until relieved by Bertha’s

Station 2 at grass hill:

run up hill x 1, then run up hill backwards x 1, then 10 merkins

repeat until relieved by Bertha’s

Station 3 at the street corner:

Leg Blasters (10 squats, lunges x 5 each leg, Mary Catherine’s x 5 each leg, Jump squats x 5) then WWI’s x 10

repeat until relieved by Bertha’s

The PAX completed 2 full circuits

Then form two lines of 4 for Indian Run with Bertha’s back to the flag.

Leg Climbers x 10 each leg

Am Hams x 20 IC

Name-o-rama, COT, BOM. Bo led us out as we prayed for Ball Bearings family. Savannah’s surgery went well as we continue to pray for his speedy recovery. Humbled to lead this morning!

AYE!!

GT

 

 

Camp Willis – Tortoise and the Turtle (or Rabbit and the Hare) Back Blast

AO: Camp Willis (Jones M.S.)

Who: Q – Ball Bearing, Bo Schembechler, Mariah, Bootleg, Grovetucky, Rash, Mogul, Crossgrain, Regulator, Hack, Rowdy, Matlock

What: Got up extra early for this mornings Q with a little help from the kids trying to play bedroom shuffles at 0430 and headed out the door to be the first to post for the morning .

As the Pax arrived I gave the worst disclaimer in the history of disclaimers and we moseyed over to the track.

Quick round of warmups (good mornings, cotton pickers, Teach, Rash, Yoga’s (downward, plank, merkins, chumbawumbas) SSH (I wrote down to do them, but I think I forgot).

Did some short basic KB work (Goblet squats, one arm rows, one arm press, chest loaded swing, shoulder Halo, Hip Halo (note to save those for the fall when we’re less sweaty and less likely to throw them at the other Pax), around the leg pass and single arm squat to press)

I had a plan for Friday to do a ruck workout, but that was scrapped. I liked that plan and modified from carrying rucks to farmer carries with the Kettle bells.

Tortoise and the Hare BOMBS. Partner up and one man walks and farmer carries both kettlebell while the other does a set of movements then sprints to catch his partner.

5x Burpees (50 total); 10x Outlaws (Big O’s or Block O’s if you can’t dig the paper out of your pocket quickly enough to get the name correct) (100 total); 15x Merkins (150 total); 20x Big Boy Situps (200 total); 25x Squats (250 total). Noticed during the movements we were going to run out of time so called the last round to finish on the way back to the flag. Called time at 0615 and balled up.

Thanks again to all of you for following my lead. As always I am encouraged by each of you and appreciate the push and the pull to keep moving forward.

-Balls

7/11 Antrim band of brothers

Upper body core day

@dimon @headsup @wildebeest

Short mosey around tennis courts

Ssh, cotton pickers, abe begodas, sungods, stretching  all on bball court.

Inchworm endline to endline on crt (walk hand plank out then walk feet in to hands then hands out…like a inchworm)

Burpee broad jumps x 25 on tennis court

Bearcrawl 1 crt lunge 2nd bearcrawl 3rd

To the blocks: emom

Merkins x 20 with plank hold for remainder of minute x 5 minutes

Curls x 30 with block holds for remainder of min for 5 minutes

Situps (not lbc) x 20 then feet off grnd for remainder of min x 5 min

Front raises with block x 20 witb block plank for remainder x 3min

American hammer twists with block x 20 x 2min

1minute of 20 merkins and curls (30) to complete 1 min

Short stretch of shoulders.

Circled up and prayed for our days!