Back-Blast 09.13.18 – Whineman’s Hill

WHERE: Whineman’s Hill (Wyman Woods)
WHEN: 0530-0615
PAX: Schembechler, Rowdy, Grovetucky, Tecumseh
QIC: Mariah

0530 rolled around and went went on a mosey to the far end of the parking lot near the circle wall.

COP
SSH ic x30
Jump Lunge ic x20
Cotton Pickers straight/side to side ic x10/ea
Rash Stretch
Low Squat with rise to toes in down position come up to standing OYO x 20

The Thang
Dot jumps – cross pattern. Jump to each point of cross coming back to center each time going clockwise then counter clockwise. Both legs, then right, then left.

Line up facing out across parking lot. Each exercise went out about 20yds and came back to start point to make 1 rep:
High Knees x2 – stay on toes w/ soft landing
One-legged bounding x2 ea – use calves and cover as much ground as possible on each jump
Showboat bounding x2 – Knees locked staying on toes (Picture football player showboating into endzone)

Trot over by wall and spread out with a lot of room to right and left.
Burpee Toe Taps x10 – For explosion go down only hop up to tap toes without standing up and back to down position. Rapid pace.

Face Smashers – reach up pull hands to oposite knee x15 ea/knee
Skater-Hop lateral for distance w/high knees lateral back to start x5/ea direction
Lateral Bear Crawl approx 5 steps w/side shuffle back to start x5/ea direction
Leg Blaster modified – 10 squat w/rise on toes, 20 in place lunges, 20 jump lunges, 10 squat jumps

Mosey to path by road facing across field toward grass hill.
1 Super Loop using what we’ve learned…
– 10 Burpee Toe Taps
– Single-Leg Bounding x10/ea leg across field
– Showboat Bounding to the path at base of hill
– Sprint up grass hill and back down
– Mosey down path to sidewalk hill to continue uphill run until end of fence on right
– Backwards mosey up rest of the sidewalk hill to Fire Station
– 15 Squat Drops – Wide Squat with hopping feet together at the top
– Mosey back down hill to starting point on path by road
– Mini Leg Blaster – 5 Squat Toe Rise, 10 Lunges, 10 Jump Lunges, 5 Squat Jumps

Mosey back to shelter house find spot on flat wall
– Single Leg Calf Raises – Hands on wall leaning w/hips forward place one foot behind knee. 20 ea w/ toes straight, 10 ea w/toes out and in

Line up at low circle wall
Bulgarian Squat Series – Facing away from wall place one foot on wall for single leg dips
– Jump w/clap under knee x5 ea/leg
– Alternating Sprinter Lunge to Vertical – Lean forward w/hands down to ground by foot on Sprinter rep (glute focused) and sit up straight for next rep (quad focused) x14 ea leg. I think most of us had enough around 10reps on ea leg but pretty sure Schembechler stuck it out for them all – Good work!

Mosey to flag
10 more burpee toe taps
20 flutter kicks ic

COT
We had a quick count off and name-o-rama with Schembechler taking us out in prayer. We briefly discussed new FNG procedures and some upcoming family and fellowship gatherings to plan. We were a small group but we got a lot done. Solid week so far. It’s always fun trying out new movements.

YHC,
Mariah

Friday Grind Pre-Blast

It isn’t about how you start it is mostly about how you finish! So finish in a full sprint.

PAX that would like to go for goal on the Iron PAX challenge regardless of time are going to post to Jones Middle School @0530

Whine Man’s Hill will be a NO GO tomorrow… Since majority of PAX will be at the other AOs. So come on over to Jones if you want to Ruck and Junk!

WEIGHTROOM will also be CLOSED

Whine Man’s Hill BB 8.23.18

QIC: Bo Schembechler

PAX: Mariah, Mogul, Ball-Bearing, Brain, Tecumseh, Ditka, Rash, Grovetucky, Rowdy
YHC decided since thursdays seem to be a smaller PAX and after getting beat down on wednesday, today would be a lighter slow moving day. Little did YHC realize how sore he would be once completed.

No Mosey, straight into the following:

low slow squats, super slow cotton pickers, long teach stretch, low slow merkins.

SINGLE FILE INDIAN RUN:

We did 2 complete laps around the park ending back where we started.

Turned and did leg kicks to sign, Butt kicks to next sign, Broad jumps to corner, then Lundges down to play ground.

Circled up for O-H-I-O Burpees ( OYO 21 ) however YHC, called it at about 10 (40 burpees)

We then did SUMO WALKS in a circle Rt, SUMO WALKS in a Circle to the lft.

IRISH DANCING. 50 total 25 each leg…

Move to rock wall complete 25normal, 25wide, 25pigeon (75 total) Calf raises

Move to Parking Lot Complete a suicide latter

6 lines , 1. lunge 2. lunge, 3. bear crawl 4. bear crawl 5. jog 6. jog

6 lines, 1. jog 2. job, 3. bear crawl 4. bear crawl 5. lunge 6. lunge

Mosey with time left to corner: time for 2 rounds. 20 squats up the hill & back 20 merkins up the hill & back.

Indian run back to the flag!

 

It was a privilege to lead you men this morning. I am better because of the men you are. I look forward to what the time ahead has in store for us!

 

Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown

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”

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

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

SATURDAY COLUMBUS : 3X PRE-BLAST

Who: MEN (no matter ability)

*WOMEN* (no matter ability)

What: MEN: F3’s FREE.99 Group workout near you!

*WOMEN* FiA Pre-launch workouts

When & Where: MEN:0600-0700 (Griggs Reservoir) MEN:0700-0800 (Antrim Park)

*WOMEN* 0800-0900 (Wyman Woods Park)

Why: Freedom to Get Better!

How: Show Up