Back-Blast 11.20.17

F3 workout….Elevation. Elevate your game. We can only lead others as far as we can lead ourselves.

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
PAX: Teach, Grovetucky, Mogul, Bootleg, Diamond, Ah, Bo Schembechler, Rash

QIC: Teach

Warm up – 10 mins
Mosey to track
50 Jumping Jacks
Glute Bridges Marching
Stevie Wonders
One leg toe reaches 3 corners
Drop Lunge
Lateral Squat Low
Seated Arm Swings on six
two inch runs moving forward

Hollow rocks

3 laps
sprint to your partner, when you get to them you jog



american hammers


backward run

hollow rocks



mosey to flag




Hefty Smurf – 11.16.17: Pre-Blast

Whineman’s Hill (aka: Wyman Woods Park)
When: 0530-0615
Who: ALL PAX and FNGs
Come out and be a Hefty Smurf… not a fart-sacking Gargamel. You’ll only be blue for the first few minutes, promise!

QIC: Mariah


Back-Blast: The Drive-Thru 11.13.17

M3 – Monday Morning with Mogul
F3 workout….the drive thru. 6 packs for everyone

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
PAX: Crossgrain, Schembechler, Rash, Mariah, Teach, Mogul, Diamond, Grovetucky

Weather was cold and wet, but the PAX kept their motors running the entire time. Fitness levels are rising!

The Thang:
Warm up: mozy over to track and run in place.
Side straddle hop x30
Cotton pickers x20
Sun gods forward and backwards IC
Hillbillies x 20

SET 1:  30 Push Ups
Run a 400
Run 3 sets of bleachers

Partner Leg Throws (3 directions) IC.  2 sets of 10 each

SET 2:  100 yard Gorilla Walk.
Run a 400

100 yard sprints (45 seconds from start to start)  x 5

Plank Circuit:  Straight legs plank walks forward and back 30 total reps
Plank hand walkers.  Stationary x 15  IC
Plank sun god reach unders 10 x each side
Crunchy Frog x 20
American hammer x 15 IC

Set 3:  Standing jumps (knees to hands) x 20
Run a 400 with 15 push ups at each corner of track
10 burpees
Run another 400
Once finished, run bleachers until 6 finishes + – 8 x

Crunchy Frog x 25
American hammers x 15
Protractors 5 count x 8
Scissors x 10

Mozy to flag.  Great work gentlemen.  Extra props to Crossgrain for pushing hard enough to splash merlot and rally to finish!

The Drive-Thru 11.13.17: Pre-Blast

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
Who: ALL PAX and FNGs

Monday Morning with Mogul at The Drive Thru…..a wide variety all while keeping the engine RUNNING!

6 packs for everyone….payment due in advance.

Try to arrive 10 minutes early to ensure a good stretch.

QIC: Mogul

11/11/17 Back Blast: Winter(ish) Warmer


Who: Van Damme(Respect), Crash(FNG, AoM), Crossgrain, Dimon, Bootleg(Respect), Creepers, Grovetucky, Spikeball, Savannah(Respect), Aaah, Gimpy, Wildebeast, Kournikova(Respect), Francis.

AO: The Theater (Antrim Park 1400 Olentangy River Rd.)

When: 0700-0800

Weather: Crispy.

Continue reading “11/11/17 Back Blast: Winter(ish) Warmer”