Back-Blast: Hamburger Hill – Grandview Heights AO Launch 9.21.17

AO: Whineman’s Hill (aka Wyman Woods Park)
When: 0530-0615
PAX: Spikeball, Schembechler, Mogul, Van-Damme (RESPECT), Tony Paco, Pitt, Ahhh, Crossgrain, Jumper, Grovetucky, Teach, Spotlight, Guppy, Skipper
QIC: Mariah

0530: Several men arrived early to the new AO and we started promptly with a mosey to tour the grounds after YHC shoveled the flag with pride. Continue reading “Back-Blast: Hamburger Hill – Grandview Heights AO Launch 9.21.17”

Hamburger Hill – Grandview Heights AO Launch 09.21.17: Pre-Blast


AO: Whineman’s Hill (aka Wyman Woods Park)
When: 0530-0615
Who: ALL PAX and FNGs

Ascent is necessary. We’ll work on ours together. Looking forward to launching this AO. We’ll tour it thoroughly.

QIC: Mariah

9.20.2017 Highway to the Comfort Zone. Band of Brothers Back Blast

Where:   Antrim Park

Who:     Jumper, Guppy, 3-16, Slash, Mariah, Mogul, Grovetucky, Dimon, Bo Schembechler, Ahhh, Pitt, Tony Packo

QIC:     Spotlight

0530:     The PAX was a little thin leading up to kickoff.  Following Dimon’s lead a number of men jumped out of their cars as the bell was being rung.  Bo led us off with the disclaimer and we started the mosey.

COP:     SSH x15,  Fat man twists,  Big arm circles (forward and backward),  Knee hugs x10 each leg

The Thang:
–She hate me (x3) with a sprint to the 4th tennis court between each set.  20 split jumps, 10 burps, 10 merkins.  That is one set.
–Rapid Fire Rock Set at the shovel flag coupled with a mosey to the tennis courts and a round of Mary.  That is one set.  The PAX dominated 3 sets.  Rapid Fire was made up of tricep extensions, steering wheels, curls, swings, overhead press. 10-15 reps per excercise.  Mary included reverse crunch, American Hammer, LBC, Scorpion Crunch.  45 seconds for each excercise.  No rest between excercises.
–Scorpion Carolina Dry Docks.  10 reps(5 with each leg in the air) run across the tennis court. Backpedal to the start. x3
–Mosey to the shovel flag.  We have time for 1 more excercise.  3-16 makes a call for the PAX to go AYG to the far soccer goal and back.

0615:   PAX is ready for count, name-a-rama and BOM.  The theme today was comfort.  Pax spent 45 minutes searching for comfort but it was hard to come by.  It’s easy to be comfortable.  It’s easy to stay in bed.  It’s easy to NOT take the first step to repair a relationship.  WE have to be willing to put ourselves in uncomfortable situations in order to get the life we want for ourselves and our families.  Nobody has ever said “that was comfortable, I feel better about myself.”  Discomfort is the price we pay for any growth in our life.  Whether it be emotional, mental, physical, spiritual or financial.

—–I don’t always workout but, when I do it’s F3.  Stay uncomfortable my friends.——–

Email 9.18.17

How to Plan?

PAX & Men of Central Ohio,

Most of the men that wake up and drag themselves to an F3 Beatdown are expecting the Q (leader) to have a plan. The Plan is what determines the outcome. We don’t start with an outcome and expect a plan to fall in place, we start with a plan and the outcome is the fulfillment of that plan. Continue reading “Email 9.18.17”

9.18.17 Camp Willis: Just a Little Patience

Where:    Camp Willis (Jones Middle School)
Who:       Mariah, Wisdom, Ahhh, Crossgrain, Skipper(FNG), Slash, Tony Packo, 3-16,      Teach, Mogul, Creepers, Jumper, Grovetucky, Bo Schembechler
QIC:         Spotlight

0530:       Disclaimer was read just after Teach strolled up and sloshed down his last sip of coffee. Everyone in the PAX grabs a band. No objections were heard from the PAX so we started the mosey.  We hustled past one of the drained city pools, which was evidence that the weather will be changing and it will get easier and easier to fart sack.

COP:     10 low and slow squats, Sun Gods IC forward, Sun Gods IC backwards, Hillbillies IC, Teach Stretch

The Thang:
-Grab a spot on the fence for a round of Pure Burns.  Complete the squat portion and top it off with 15 merkins. (X3)
-Mosey to the goalposts for a quick ab blast led by Tony Packo while QIC sets up cones.
-Quarter Pounder (done with bands in hand)
————Sprint 25 yds.  Complete 25 curls.  Backpedal to the start.
————Sprint 50 yds.  Complete 50 upright rows.  Backpedal to start.
————Sprint 75 yds.  Complete 75 shoulder presses.  Backpedal to start.
————Sprint 100 yds.  Complete 100 merkins.  Mumblechatter getting louder.
-Royale with Cheese( bands are left at the goalline)
————Sprint 25 yds.  Complete 5 burpees.  Sprint back to start
————Sprint 50yds.  Complete 5 burpees.  Sprint back to start
————Sprint 75 yds.  Complete 5 burpees.  Sprint back to start
————Sprint 100 yds.  Complete 5 burpees.
PAX is looking out for the six.  Many brothers head back onto the course to encourage and assist.  Last 5 burpees are done by the entire PAX.
-10 yd sprints x8.  Bo started having flashbacks to O-Line drills.
-PAX moseys to the other goalline to pick up their bands.
-Creepers leads a mosey back to the flag.  There is still time left so we break into a rendition of Mary.  American Hammer (x30), Protractor (around the circle), Flutter kicks (x20).

0615:     Circle up for a count, name-a-rama and BOM.
1 FNG today was brought by Creepers.  Bo prayed us out, asking for patience in all the different aspects of our lives.  It’s the beginning of a new week for the PAX.  That means responsibilty, but it also means opportunity.  Make the most of the week you are given.  Something that comes easy for you might not come easy for others.  Be patient at work and at home.  You will have a chance to make someone’s load a little lighter, or a little heavier, which will you choose?  You will have the chance to lift someone up, or cut them down, which will you do?

The Convergence of the North est.2017

What: In a Joint PAX effort we gathered together in Columbus, Oh @ Scioto Audubon Park to build the unity between the region. With the sole purpose of encouraging one another, pushing one another, and being “slightly” competitive we pressed on to make it an event that will likely only grow as we push forward! Continue reading “The Convergence of the North est.2017”

Back Blast: 09.13.17 “Easy Rider”

Where: The Theater (aka Antrim Park)

The Pax: Crossgrade, 316, Jumper, Bo Schembechler, Maria, Spotlight, Ah, Diamond, Mogul, Grovetucky, Teach

QIC: Teach

What: Whatever moved me today

Mosey around the park and through the woods

Warm up/movement prep with various movements to prepare the core and increase flexibility and stability.

Indian Run to tennis courts

Plyo workout – working on explosiveness and stability

Balls to Wall – 2x for 60 seconds

Indian Run

COP –  ab work

AYG to Shovelflag

YHC: Teach

Pre-Blast: 09.13.17 – “Easy Rider”


AO: The Theater (Antrim Park; 5800 Olentangy River Rd)
When: 0530-0615
Who: ALL PAX and FNGs


What: Whatever I am in the mood for.

Quote of the Day: 

The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Optimal experience is thus something we make happen.

Mihaly Csikszentmihalyi