The Bear Back Blast 5.7.18: Bring a Friend

AO: Camp Willis (Jones M.S)

QIC: Grovetucky

PAX: Dimon, (Dr.) Ahhh, FNG (Matlock), Mogul, Crossgrain, Rash, Ball Bearing, Teach, FNG (Flash), Bo Schembechler, Mariah

YHC arrived at 0525 hopeful to see a few FNG’s. I put the EH on a couple of clowns yesterday, yet neither showed up. However, I was pumped to see Mogul and Teach follow the command to “Bring a Friend”.  Strong work men!!

At 0530 a quick disclaimer was given, then mosey to the far side of the bleachers for COP:

SSH x 25 IC

Sun Gods 10 forwards, 10 backwards IC

Imperial Walkers x 15 IC

Cotton Pickers x 15 IC

Rash glute stretch

Then to the bleachers for THE THANG:

Sevens: 1 burpee at the track, run up bleachers and do 6 squats, repeat with ascending number of burpees and descending number of squats

4 corners: Divide into 5 groups with groups 1,2,3, and 4 beginning at each corner of the track and perform the following exercises.

Corner #1: Hand-release merkins

Corner #2: Squats

Corner #3: Mountain Climbers

Corner #4: burpees

Group 5 starts off with a sprint from corner #1 to corner #2, then hands off to group 2 who sprints to corner #3 as group 5 takes over on squats. Each group does 2 laps (2 sets at each station)

A little break for Mary:

Crunchy Frogs x 20

Leg Climbers x 10 each leg

Reverse crunches x 20

Grizzly Bear: Bear crawl until someone calls out Grizzly, then PAX does 1 burpee, then resumes bear crawl. Each of PAX called out Grizzly once and the group bear crawled over 100 m total.

Mosey to the flag:

Merkins x 20 IC

WWI’s x 20

Howling Monkeys

Name-o-rama, COT, and BOM as Bo led us out in prayer. It was great to see 2 FNG’s this morning.  May is FNG month, so continue to EH friends and neighbors!!




The Bear Pre-Blast 5.7.18: Bring a Friend

Where: Camp Willis (Jones Middle School)

When: 0530-0615

Who: All PAX of C-bus and FNG’s!!

May is FNG month!! So EH an FNG so that you have someone to partner up with!


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

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!

Backblast The Theater: 05.03.2018

AO:   Theater

QIC:   Spotlight

PAX:   Wildebeest, Queen, Dimon

–Today was a leg day which the YHC is not a fan of.  Thanks to commitments from the day before YHC got himself out of bed and to the AO for a beatdown.

–Mosey to the waterfront deck for some COP.


SSH IC x20

Imperial Walkers IC x15

Sungods IC x15.  Reverse

Hillbillies IC x15

The Thang:

Find a bench:  Step ups–10 each leg.  20 squats, when your 6 hits the bench explode up.  To the rail for some Pure Burn.  Top half of a squat x10, bottom half of a squat x10, full squat x10.  (Repeat the whole sequence x3)

Started on our journey around the lake.  Stopped at the 1st corner for 25 merkins, second corner for 50 LBCs, 3rd corner 25 Merkins, 4th corner 50 LBCs.  Plank at each corner for the 6.

Mosey from the deck to the grassy hill.  AYG up the hill and walk backward down the hill repeat x3

To the parking lot for walking uphill lunges(about 30 yards) AYG to the flag.

Name o rama and BOM.  Continue to pray for Spotlight’s Grandma.  Wildebeest’s sister in law had a healthy 10.5lb baby yesterday and everyone is healthy and happy(God is good)  Queen led us out in prayer.

Thank you PAX and all F3 brothers for the reminder that easy doesn’t get you where you want to go.  Easy is staying in bed.  Because of you I got out of bed and made myself better as part of a group.