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.

SYITG,
Mariah

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.

Back Blast (WMH) QYW-LEG DAY

QIC: Bo Schembechler

PAX: Ball_Bearing, Ahhh, and Mariah

0528- mumblechatter

0530- more mumblechatter while we streched followed by a shorter mosey than YHC had planned.

One Complete Mosey then C.O.P.

SSH- ic X50

Imperial Walkers- icX50

The Thang: on the soccer field

pair off… took awhile to count off in two’s with four guys, but we accomplished the task.

Form of Dora

Man 1: 10 Lunges followed by run to other end of field, turn and repeat.

Man 2: Low Slow squats until partners return.

Rinse and Repeat for 20ish Minutes: aka 0600

FEEL THE BURN

10 Jumping Squats run to other side of field 10 Jumping Squats and return.

Rinse and Repeat.

Mosey to parking stones:

Toe Taps X100

Forward & Back jump overs X20

Side to Side Jump overs X20

Toe Taps X100

Line up at 0608 for the following all the way back to the flag:

Squat, Lunge, Lunge, Mountain Climber 4ct, Burpee jump… REPEAT until destination is reached.

This concluded the Leg portion of our beatdown followed by MARY

Flutter Kicks X 4c 20

LBC X 4c 50

0615: laying contimplating our ability to stand and amount of tread wear on our cleats…

0618: Name O Rama, BOM, & Trip Home

YHC is reminded today, it isn’t about the numbers, its about not being alone! It’s about being able to go farther together! Thankful for you men both the ones that Posted and those that fartsacked.

Post Saturday 0700 THE THEATER For our 1 Year saint patricks day festival beatdown!

Quit your Whining

Who: All men tired of this extremely long winter.

What: A workout to keep you warm and make you quit your Whining

When: 0530-0615 Thursday 3.15 (Tomorrow)

Where: Whine Man’s Hill aka Wyman Woods Park in Grandview

QIC: Bo Schembechler

Gloves are always a good idea