AO: Wyman Wood’s Park
QIC: Grovetucky
PAX: Rowdy, Mariah, Brain, Hoosier (FNG), O’Doyle, Mogul
Mosey to the playground for COP: Continue reading “Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown”
Category: Whine Man’s Hill
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. Continue reading “Back-Blast 07.19.18 – Guts & Glutes”
Pre-Blast 06.14.18: MEET THE BERTHAS
WHERE: 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.
Ruck & Junk Back Blast
2 posted…. We moved around Grandview in a determined fashion. Come back next week to find out more!
PAX: Bo & Balls
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.
F3 Columbus 