Westgate Back Blast 10.29.2018

QIC: Ball Bearing

Pax: Spitz and Silverado

Monday is always the day you tell yourself “I’ll get back on track”, but it’s also the day that’s the hardest to get out of bed at 4:45. When you do get up and get started it gives you a better outlook for the rest of the week.

Starting out this morning I realized just how awful the plan I had in my pocket was going to be, but I realized I had no other options but to push through because I’m also a crappy improviser when I Q.

The thang: Warm up lap around the parking lot followed by cotton pickers, good mornings, hangers, Down Dog Up Dogs and more.

Moseyed to the picnic shelter by the pond and went through a cycle. After each set we did a lap around the pond. 15 each Incline Merkin, Decline Merkin and Dips. 10 step-ups for each leg and 10 high knees each leg. I got tired of running so we did a core set of 25 WWI’s, 20 straight leg lifts, 25 LBCs, 25 Freddie Mercury’s. Did a quick repeato of the arm sets and replaced step ups with 20 squats before we went back to the parking lot. Finished time with parking lot sprints, because the tennis courts were too slippery from rain and leaves. Sprinted the length of the lot and walked the width. I think we made 5 total laps.

Finished with the COT and a prayer for perseverance.

AO Westgate Backblast 10.18.2018

QIC: Ball Bearing
PAX: Crossgrain; Spitz; Tecumseh; Silverado

After much griping and complaining and contemplation of folding down the seats of Tecumseh’s van for a 45 minute nap-o-rama we got started with a lap of the parking lot.

25 x SSH, Cotton Pickers, straight leg cotton pickers, Abe Vagodas, Willy Mays Hayes, Sun Gods and some plank stretching.

Moseyed to the end of the courts for some run stretches : High knees, butt kickers, forward hurdles, backwards hurdles, carioca and repeat.

Called out about the upcoming Veterans day challenge and did a 5 minute set for practice. AMRAP through 11 merkins, 11 burpees, 19 sit ups and 18 air squats for 5 minutes (building to 11 next month(. It was here that I realized my arms were a little too spongey and weak after yesterday’s beatdown to continue with my original plan. So I went into improvise mode.

Moseyed to the mural for wall sits to buy some time and then went to the steps at the front of the tech center for some work.

First run through was steps ups to the 2nd step (10x each leg) then high knee step ups, 15x broad jump up and calf raises. Finished and took a small walk down the sidewalk and made some changes. Same movements again, but this time run to the end of the sidewalk and back before starting the next movement. Repeated all of that again with a set of 10 squats at the end because my legs weren’t as dead as I wanted them to be.

Ran into the end of the clock and moseyed to the parking lot for Name O Rama and COT.

West Side Best Side Pre-Blast 10.15.2018

Who: Any man who wants to work and get better
When: 0530-0615
Where: NEW LOCATION Westgate Rec Center Parking Lot and Tennis Courts 455 S Westgate Ave, Columbus, OH 43204
Weather: Doesn’t ever matter…
Why: To take away the “It’s too far away argument for those on the West Side of Columbus.
What: A 45 minute workout to get your heart moving and your body better. It’s going to be a little of everything that will make your everything feel better after the pain goes away.

QIC: Ball Bearing

Westgate AO Back Blast 10.08.2018

QIC: Ball Bearing
PAX: Phoenix; Tecumseh; Bo Schembechler; FNG

Did you ever wake up in the middle of the night scared that you slept through the alarm and missed your Q? Did you ever dream that you slept through your alarm and missed your Q and then wake up and realize that you didn’t and it’s only 1 am and you better get back to sleep so you don’t? No more dinner at a chili cookoff the day before my Q (Unless I’m winning it again).

Rolled into the parking lot with a plan and hopes to see a few friendly faces. The rest of the Pax pulled in and it was time to get started. Gave a poor version of the disclaimer and the mission and moseyed to the tennis courts. Took a lap around the courts and took note to make sure not to roll any ankles on the walnut pods all around the east end of the area. Did some SSH x 20, cotton pickers, cross leg stretches, butterflies, Teach, Rash and some Downward Dog Chumbawumbas. Then it was time to get into it.

The Thang:

Tried to keep it simple, but hard and managed to do just that. Simple Escalators of 10 Merkins, 20 Squats, 30 Mountain Climbers and 40 LBC with a run to the end of the court between each set. Repeato x 4 with a bit of rest in between each round. Had planned for some other work, but it didn’t look like that was going to work the way that I wanted so we improvised and took a mosey to the Blue Jackets playground picnic shelter.

Step ups on the picnic table x10 for each leg (after height checking the shelter for the tallest of the Pax) and then 10 dips. Repeato x 4 because that just became the theme of the morning.

Took a short mosey back to the tennis courts for one last burst. Plan was 6 full length sprints of the tennis courts with a walk back to the start line before going off again. If I said we didn’t make it to 6 before time I’m willing to bet that if you’ve read this far you can figure out just how many we actually did.

0616 Out to the parking lot (Flag incoming soon): Count O Rama: Name O Rama : COT : Thanked the Pax who showed up for trusting me and following me this morning and took us out in prayer.

It’s my last day in my 30’s and it doesn’t even feel real, but not for reasons that people would usually assign to turning 40. I don’t feel old, and I don’t think I am. There’s no scenario I could ever imagine where this would be how I’m moving into my 4th decade of life, but looking at the course that I’m going I couldn’t be more ready to get there. Thank you all who have helped me get to this point and who keep encouraging me to not stay where I am, but to move forward.



Westgate Park – New AO Pre Blast 10.08.2018

Who: Any man who wants to work and get better
What: A 45 minute workout
When: 0530-0615
Where: NEW LOCATION Westgate Rec Center Parking Lot and Tennis Courts 455 S Westgate Ave, Columbus, OH 43204
Weather: Doesn’t ever matter…

Why: To take away the “It’s too far away argument for those on the West Side of Columbus.

QIC: Ball Bearing

Get ready for an escalator workout and more! Lots of stretching and warms ups and then it’s time to work!

Mosey to bottom:
lunge 1/2 spaces 20 squats lunge rest 20 merkins

Side to side shuffle 1/2 rt then switch 10 jump squats

To circle:
Toe taps all the way around then reverse back
Calf raises x 50

Core circuit: 30 sec each exercise 2 rounds
1. Bear plank: knees under waist bent hands down in plank
2. Bear plank swings side to side
3. Plank knee scratchers plank rt knee to chest press knee down to ground and up
4. Plank knee scratchers lft
5. Plank walking hands one step out and back just hands
6. Plank washer machine rt: plank rt hand behind head crunch and twist elbow to sky
7. Plank washer machine left
8. Bracers: on 6 knees bent and press hard with hands against knees resistance
9. Hip crossovers on back knees bent go side to side

Mosey to top

Suicides: 1/3 lunge shuffle back , 2/3 run shuffle back full length run and back


Prayed for headsup family visifation today service tomorrow for father in law


Back-Blast 9.20.18: Whine Man’s Hill One Year of Memories

AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Hack, Specimen, Teach

One year ago tomorrow F3 Columbus launched its third AO at Wyman Woods Park. YHC thought back on a year worth of weekly Thursday workouts and chose some of my favorite exercises that have been either introduced at Whine Man’s Hill or been a common staple. I probably could create several workouts based on my Whine Man’s experience, but here is what we did today:

Quick disclaimer at 0530, then mosey around through the playground to the turnaround to meet Teach for COP:

SSH x 30 IC

Windmills x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 forward and backwards IC

Rash stretch

Downward Dog to Cobra several times

Then we grabbed the Bertha’s and mosied to the street corner for the THANG:

Lt Dan’s as a group ascending to 10 reps

Then divide into groups for a circuit of 3 exercises:

#1: carry the Bertha’s up the sidewalk to the fire station and back down

#2: At the playground retaining wall, Walking Derkins with feet on the retaining wall going up the wall (to the right), Duck Walk down and back and then Walking Derkins going down the wall (to the left), repeat until the Bertha group is finished

#3: run backwards up the sledding hill and forwards down, then do 5 burpees. Repeat until relieved by the Derkin group

Then retrieve the Bertha’s and bring them back to the turnaround for a set of Outlaws x 10 IC each direction

Return with Bertha’s to the shovel flag. Name-o-rama, COT, BOM as we gave praise for the great weather and prayed for Bo as he travels to help Hurricane Florence victims. Thanks to Mariah for bringing the Bertha’s! Thank you for the push this morning men!




Pre-Blast 9.20.18: Whine Man’s Hill One Year Of Memories

AO: Wyman Woods Park

Who: All PAX who have enjoyed a Whine Man’s Hill workout and any FNG’s

What: A mix of exercises that have become a part of Whine-Man’s Hill lore and maybe a little something different. Wear gloves and be prepared for something unexpected