Back-Blast 07.19.18 – Guts & Glutes

Where: Whineman’s Hill (Wyman Woods Grandview Heights)
When: 0530-0615
Who: schembechler, ballbearing, grovetucky, mogul, mariah
QIC: Mariah

Last car rolled in at 0530 and we were off on a mosey around the park to the playground for COP.
SSH icx30
Imperial Walkers icx20
Sun Gods icx12 each side
Overhead Clap icx20
Mountain Climbers icx20
Dry Docks icx10
Merkins icx10
Cotton Pickers icx15
Peg leg cotton pickers icx15
Willie Mays Hayes icx20

Warmup: Every 30 seconds progression of Burpees with jumping knee tuck returning to plank until next 30sec starts. So 2nd 30s = 2 burpees, REPEATO until 5.

The Thang:
Mosey to path by road to where we’re facing the grass hill all the way across the park.
25 squats then progressive run across field until base of hill for sprint up the hill, mosey back across field to path. REPEATO x3

Mosey back to playground for COP
Frog Bridge icx20 (butterfly position, laying back raise hips)
Side Plank Clams icx10 each side (butterfly position on side)
Curtsey Lunges icx20

Short Circuit: Speed Skater hops OYOx10 then Warrior III Squats OYOx10 each leg (Arms out balanced on one leg bent over, short one leg squat) REPEATO x2

Mosey to circle wall by parking lot.
– Way Leg Raises OYOx20 each side (hands and knees sideways on wall one leg draped straight to ground. Raise leg straight out to side in split then kick leg back and repeat)
– Bulgarian Squats OYOx15 each side (One legged squat facing away from wall with foot on wall behind you)
– Single Leg Glute Bridge on wall ICx20 each leg (fingers behind head, heel on wall other leg pointed to sky and raise to traps touching ground)
– Decline Plank Knee-up Heel-to-sky icx20 each side

Mosey to lot. Sprint half of the lot, back to baseline and on to the flag.

BOM and COT – We talked about the importance of showing up and what the quote “The Man in the Arena” by Theodore Roosevelt means. Importance of modifying and encouraging others to get up and get out, to do “something”. Schembechler took us out in prayer.


Pre-Blast 06.14.18: MEET THE BERTHAS

berthasWHERE: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
QIC: Mariah
WHO: All PAX, FNGs & Recent Habitual Fartsackers

Come out in the moist warm weather to meet the Bertha Twins as they make their debut to F3 Columbus. Show them your love with a warm squishy embrace and help them get where they’re going. They’re big, they’re sloshy, and they need your help. We’ll ease into things with a 10minute warm-up and stretch compliments of Mogul.


Back Blast Whine Man’s Hill 5.24.18

QIC: Rash

PAX: Grovetucky, Mogul, Brain, Ball Bearing, Bo Shembeckler

Warm up with cotton pickers, squat folds, Rash stretch, spinal twist, frog bridge, frog, crab reach, and shin boxes

The Thang:  4 hill runs follow by 20 pushups of a different type: pike, military, wide, and standard

Leg blasters x 7 sets (10 air squats, 10 lunges, 10 plyo lunges, 5 squat jumps, 20 second break)

Mosey back to flag for some LBC’s, Plank, and down dog.

Friday’s Ruck & Junk Pre-Blast

Who: Are you a man? Can you carry something? (then you)

What: Slow Steady Pace Movement

When: 0530-0615 FRIDAYs

Where: Wyman Woods or as we call it “Whine Man’s Hill”

Why: Because you won’t do it by yourself

Plan: Show up


QIC: Bo Schembechler, taking responsibility for the outcome!

Pre-Blast 05.03.18 – Fire Drill

WHERE: Whineman’s Hill (aka Wyman Woods)

WHEN: 0530-0615

WHO: All PAX and FNGs (new guys) are welcome, just show up.

Rain or shine, teamwork, partner work, mosey, hustle, repeato (modifications as needed).

Back-Blast 03.22.18 (Whineman’s Hill)

Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah

Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…

Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15

Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2

Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2

10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.