Pre-Blast Ruck & Junk

Who: Anyone that wants to Ruck
What: A 60 min movement through the city
When: 0515-0615
Where: NEW LOCATION 12 S Terrace Ave. Columbus, Oh 43204
Weather: Doesn’t ever matter…

Why: To get the heart rate up and move the legs while fellow shipping together.

QIC: Bo Schembechler

Half Deck Spades & Clubs BB

QIC: Bo Schembechler
PAX: Grovetucky, Mariah, Teach, Specimen, Ball Bearing, Rash, Ariel, Rowdy

This morning was a moderate paced workout with a focus on legs & core. YHC prepped the deck by removing all upper body and cardio. With a quick disclaimer we began with a slow mosey.

Slow mosey while listening to Mariah share stories about some interesting confrontations he had in the past, but with a solid point. You never know what others are going through when they are Angry, Aggressive, or Frustrated. It might not be anything you did but something that is weighing them down. #WISDOM #SLOW2REACT #LESSONSOFTHEGLOOM

The Thang:
13 X Wide Squats
17 X Monkey Humpers
13 X High Slow Flutter Kicks
14 X Alternating Side Squats
25 X ic American Hammers
25 X ic Smurf Jacks
15 X standing lunge
18 X Backward Lunge
16 X Jumping Lunge
17 X ic Lil Baby Crunch
25 X ic Squat
9 X Low Slow Squats
100 M Lunge Walk
100 X Flutter Kicks (2 ct)
12 X WWII Situp
100 X Calf Raises
25 X ic Monkey Humper
25 X ic Freddie Mercury
400 M Mosey
25 X Shoulder Tap
15 X each side Oblique Crunch
10ct X PAX Low Plank
18 X ic Luge
9ct X PAX High Plank
20 X ic Rosalita
14 X ic Heels to Heaven
12 X oyo Jumping Squats

0614 AYG to the flag: Count O Rama: Name O Rama : COT : Shared a quick word about getting better in the small things (Not just fitness) & Mariah Shared about the training ground for leadership being guys stepping up to Q. So Step On Into the circle!

YHC, Took us out in prayer.

Thank you men for the impact you’ve had on me.

SYITG,

Bo

10.4 Pre-blast “Spades & Clubs”

The Mission of F3 is : Plant, Grow, and Serve small workout groups for the invigoration of male community leadership.

“no man left behind, no man left the same” -unkown

Who: All PAX (f3 participants) & FNGs (friendly new guys)
What: 45 minutes of action moving your legs and pushing yourself to get better at a moderate pace
When: 0530-0615 Thursday 10.4.18
Where: Wyman Woods Park in Grandview (we call it Whine Man’s Hill)
Weather: DOESN’T MATTER

QIC: Bo Schembechler

 

Back-Blast 09.27.18 from Whineman’s Hill

AO: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
PAX: Grovetucky, Hack, Rash, Specimen
QIC: Mariah

It’s LEG DAY!
Almost rolled with 3 PAX, but Grovetucky and Rash rolled in right before the mosey. Headed over to the playground for C.O.P.

C.O.P.
SSH icx30
Sungods icx20
Cotton Pickers front – back + side – side icx25
Rash stretch
Gobbler Stretch – down dog lunge past hands right back to down dog lunge foot past hands left back to down dog icx10

THE THANG
Mosey to block wall

Super Circuit
ROUND #1 – as a group
Side step ups x15 ea
Bulgarian Squat x15 ea (runners pose)
Bulgarian Squat x15 ea (chest up) Plank for 6
– Mosey to playground little hill: Heals down backwards squat walk down with hands behind head (elbows back) and back up x20 + plank for 6
– Mosey around trail past grass hill, run up sidewalk hill to fire station (approx 400m). Bounce Squats x25 (wide squat with bounce to bring feet together at top then back apart) + plank for 6
– Mosey down hill to far entry corner of park (approx 400m). Leg Blasters: 20 Squats (up to toes calf raise at bottom and up), 20 in place lunges, 20 jump lunges, 10 jump squats. + plank for 6
– Mosey past flag back to block wall (approx 400m). Specimen is crushing it, but some loud burping made me think we might see some of his last night’s Dewey’s Pizza.

ROUND #2
Repeato running the loop OYO with lower reps: 10 reps on Bulgarian Squats, 10 hill squat walks, 15 Bounce Squats, 10-10-10-5 Leg Blaster, run to flag. Specimen set the pace and finished strong. No pizza re-served.

Flutter Kicks icx30
American Hammers icx15

Name-O-Rama + COT
We shared a few words about F3 and some simple mental benefits commenting on how all men are battling something whether they share it with us or not. Grovetucky took us out in prayer.

YHC,
Mariah

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

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

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

0617

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!

AYE!!

GT

 

KettleBear backblast 9/19/18

COP: Rash stretch, sumo stretch into sumo squat ICx15, cotton pickers IC x15, Discus stretch ICx10, Pistol stretch ICx10, Chasing arms

The Thang:  Tabada style, exercise for 20 sec on, 10 sec off 8 set each followed by 1/4 mi run

Kettle bell bob and weave

Kettle Bobs

Rack and Press

One handed KB swings

BOM: Bo headed to NC for hurricane relief, Teach took us out in prayer

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