Back Blast 09.01.2018

QIC: Ball Bearing

PAX: Mariah, Bo Schembechler, Hack, Steak, Wildebeest, Grovetucky, Francis

What happens when you post a kind of vague message offering an alternative to the usually run heavy workouts at the Van before anyone has posted a plan? Your alternative becomes the plan and you realize on the way that you accidentally Q’d yourself .

The thang: Did some warm-ups and stretching in the parking lot with some SSH’s, cotton pickers, good mornings, Teach, downward dogs and more.

Took a short walk to the picnic shelter and gave the breakdown of movements for the morning. It was supposed to be 4 minute tabata rounds of various movments with a kettlebell, or block or 70lb sand bag if you’re well rested and paying penance like Bo, for 20 second rounds with 10 second rests. What it turned into was 8 rounds of 20 second movement and 10 second rest. (Gotta work a little more on figuring out the timer app.)

Did: Deadlifts, Rows, Goblet Squats, Curl to Press, Tricep extensions, Elf on the Shelf and American Hammers.

Walked back to parking lot and finished with a round of Kettlebell swings and a short round of Mary’s before the COT.

Having a bum knee right now is tough, but trying to stay in the habit of getting up and out of the house in the morning is good for me. I’ve come a long way from when I first started coming to F3 and last year never thought I’d be in a place where I just accidentally pick up a Q. It’s a great ride and if you’re reading this, but aren’t coming out then I’m going to encourage you too. Even if you just want to follow for a while you’ll find that you can lead and the men in this Pax are very forgiving and eager to help you grow.

-Ball Bearing

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!


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.


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!


Iron Pax 8.22 Back Blast

QIC: IRON PAX (F3 Greenwood)

PAX: Mariah, Mogul, Rowdy, O’Doyle, Rash, Bootleg (RESPECT), Schrute, Hack, Grovetucky, Tecumpsa, Ball Bearing, Bo Schembechler, FNG (Choclate-Shake), FNG (Skull), FNG (Steak) (RESPECT)

The Pax told to BYOB for the beatdown. Gathering in the gloom with 3 new faces. We made plans to perform on track or field for personal preference. Mariah lead a brief COP with some SSH, Cotton Pickers, Good Mornings, and some other movements to get us prepared to hustle.

We performed the challenge for 30 min & completed name-o-rama and BOM following the beatdown right there on the field.

Later Hack Shared through closed channels his accomplishments over the past few months and the awesome transformation he has had by getting after it! Keep it up!


Buying in! 8.13.18

We have seen men catch the competitive fever since the iron Pax challenge began. Determined to represent Columbus Ohio across F3 nation for bragging rights and authentic manliness.

Join us tomorrow 0530-0615

Jones Middle School in UA a place we call Camp Willis. For a national beatdown.

38 mins of none stop action, brotherhood, and intensity for us to show the nation what we have to offer!

QIC: Grovetucky


Back Blast – The Theatre 8.11.2018

6 PAX – Gimpy, crash, Dimon, Bumper, Queen, and a FNG.

Gathered around Bumpers F3 flag, and saw a FNG ride up on a bike. Made some quick introductions and waited for Dimon.

Dimon rolled in right on time. So we got started.

Grabed some bricks and walked to the bottom of the hill. Left them there and mosey’ed to the dock for some warmup.
Warm up:
SSH x25
CP x 15
Good mornings
Teach stretch
Overhead claps

The Thang:
Lap around the lake with 8 stops at each stop we did:
10x merikans
20x jump lunges
10x Superman
10x planking choice for a 10 count.

Mosey to the hill where the bricks were eagerly awaiting us.
3 sets
Bear crawl dragging the brick up the hill
5 burpees
Down the hill
25 lcbs

Plank till the 6 is done

Plank series, right hand down plank touch low foot to hand in the air elbow for a 10 count.
swap sides do it again.

Walk the bricks back to the top.

Did Namorama, Then got some back ground and named Jewel.

COT and Queen let us out with a prayer.

Good job fellas.

Whine Man’s Hill Back Blast 08.09.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: ID, Rowdy, Bo Schembechler, Mariah

YHC arrived about two minutes before 0530 and spotted a stranger. Could it be, could it be… ID!! Welcome back man, props to Bo for the EH! At 0530, a disclaimer was… (just realized, I forgot the disclaimer!) anyways, mosey to playground for COP:

SSH x 30 IC

Windmills x 15 IC

Willie Mays Hayes x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 IC both forwards and backwards

Downward Dog / sprinters stretch

Hamstring stretch on one knee other leg extended forward

Rash stretch

Mosey to the corner for THE THANG:

Leg exercise at bottom of hill, upper body exercise at top of hill at fire station

Low and Slow squats x 5 then run up the hill for hand-release merkins x 5. Repeat with 10 reps, then 15 reps

Indian Run to the base of the Elmwood Hill

upper body exercise at the bottom, leg exercise at the top

Dry Docks x 15, run BACKWARDS up the hill, stationary lunges x 15 each leg. Repeat with 10 reps, then 5 reps.

Mosey back to shovel flag, with AYG the last 200 yards

Straight-leg toe touches x 15 IC

World-War 1’s x 20 on up command

AMRAP burpees x 1 minute

Name-o-Rama, COT, and BOM as ID led us out in prayer as we prayed for Bo’s grandmother. Welcome back ID!! Great job this morning PAX!!