3.14.2018 Theater Back Blast Time’s Up

AO:     The Theater

QIC:     Spotlight

PAX:     Wildebeest, Brain, Dimon, Heads Up

It was a cold and icy morning.  No big deal we adjusted and utilized the traction of the grass.

Mosey around the soccer fields
Hillbillies in cadence X15
Sungods forward and backward
Cotton Pickers in cadence X15
Overhead Claps in cadence X15
Each member of the PAX has 1 minute to complete 20 merkins (some PAX pushed it to 30).  Rest for the remainder of the minute.  Repeat for 10 minutes total.
1 minute of LBCs
1 minute of flutter kicks
1 minute of bicycles
Grab your block
Overhead press X30
Curls X30
Bent over rows X30
On your 6
30 seconds of American Hammer
30 seconds of WWIs
1 minute of LBCs
Grab your Blocks
Front Shoulder Raises for 1 minute
Cinder Block swings for 1 minute
Mosey to the end of the soccer fields and back.
5 minutes AYG burpees
Quick stretch for the upper body to end it at 6:16

We kept Wildebeest’s family in our prayers as they prepare to welcome number 4 later this year.  Spotlight YHC asked for prayers for his father in law who is fighting cancer.

Wildebeest led us out in prayer asking for protection and guidance for not only our AO but for F3 men everywhere who were up early making themselves better.  Today was another reminder of why it feels so good to get up and punish your body with other men of like mind.

Green No Mo…

One year ago 21 local men were pulled out of their fartsacks by brothers from across this country. That morning a bunch of sickly, green, sad clowns posted to Antrim Park to attempt their first F3 workout (free, outside, all-men). Much to the surprise of us all we survived. The next few weeks we continued to meet on Saturday morning at the leadership of our Vetren F3 Brothers from NC. After which we were left to take up the flag, headlock Columbus, and get better.
One Saturday at a time we met in the warm weather, getting familiarized with terms, cadence, do’s, and dont’s, and we by no means were perfect. As the fall approached a growing fear of the fridgide temperatures began to be expressed. With no plan, no reason, and no thought we pushed on. Temperatures dropping but locations and new faces posting. Yes we had an FNG in -4° temps.
As we slowly, extremely slowly, climb our way out of winter we are weathered, we are tested, and we have been tried. The model of F3 workouts, fellowship, and even faith have challenged each member of the PAX to be better, getting right, as a man, husband, and father.
Saturday March 17th we will only have 1 workout. All of the AOs together from 0700-0800 @ the original place we first turned green The Theater (aka Antrim Park). We will conquer the 1st year mark together, stronger, and better than 364 days ago!
Please join us (Facebook event Link) as we celebrate, if you haven’t been come “Get Green” with F3 Columbus. We won’t let you stay that way. Continue reading “Green No Mo…”

Back Blast (WMH) QYW-LEG DAY

when you cannot feel your legs!

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


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!

3.15 Antrim band of brothers BACK (leg) blast:

4 post at the the theater band of brothers for leg day: @brain @Wildebeest @spotlight @blindspot (derek nicol with the headlock)

Mosey to the dock
SSH X 30
Side to side cotton pickers x 15
Light stretch

2min run
1minute squat jumps
1min bear crawl

2min run
1min alternating lunges
1min bear crawl

2min run
1min right leg lateral lunge
1min merkin walk

2min run
1min left lateral lunge
1min merkin walk

2min run
1min rt leg back lunge high knee step lunge
1min bear crawl

2min run
1min left leg as above
1min bear crawl

1 1/4 around lake….so we turned and ran to roundabout at bottom of parking lot

To the hill: up the hill backward run x2
Then AYG to the flag
3min of leg stretch to 0615.

Beautiful morning for a run and leg day! See you all Saturday!

Gym 0515 in Am?

Quit your Whining

Pre-Blast for Thursdays Workout

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

Backblast Camp Willis: 03.14.18 200 CC (400)

AO: Camp Willis

QIC: Francis

PAX: Mariah, Bo Schembechler

YHC arrived to Camp Willis at 0515 and mosied to the track to check the ice situation, almost fell twice on the way, but thankfully the track was good to go. Mariah and Bo emerged from their cars shortly before 0530 for some mumble chatter, and then a careful mosey to the track.

Continue reading “Backblast Camp Willis: 03.14.18 200 CC (400)”