Band of Brothers 8.9 Pre-Blast: “Benchmark”


QIC: 3-16

When: 0530 – 0615

Where: The Theater (Antrim Park; 5800 Olentangy River Rd)

Who: All PAX and Sad Clowns

Tomorrow morning we will greet each other in the pre 0530 gloom, ready to test ourselves and to push each other to get stronger.

Come prepared to do as many good form burpees as you can in 10 minutes. Three months from now we will retest to benchmark our progress.

And come prepared to run.

Fun with Frisbees – 8-5-17 Backblast


When: 8-5-2017

QIC: Kournikova

PAX: Capsize (FNG), Spike Ball (FNG), Windy (FNG), Gopher (FNG), Ka-Ching, 316, Diamond, Black Swan, Slap Shot, Titan, Wojo, Grovetucky, Van Damme (Respect), Spotlight, Francis, Savannah (Respect), Creepers, Bumper (Respect), Gimpy, Pony, Teach, Beaver, Sgt Hulka, Blood Draw, Bo Schembecler

With a PAX of 26 strong, we began this beautiful Saturday morning with a mosey around the tennis courts then settling in for the warm-o-rama.

Side Straddle Hops X 25

Sun Gods X 60 seconds

Imperial Walkers X 20

Flutter Kicks X 30

LBC’s X 30

Plank X 60 seconds

Back Plank X 60 seconds

Squats X 25

Monkey Humpers X 60 seconds

We then proceeded to “hole” number 1, to begin our F3 version of disc golf!  Splitting in to two teams of 13, we set forth on a dics golf course using standard frisbees, consisting of six holes, including a tree trunk, a soccer goal, a picnic table, another soccer goal, finishing up with a basketball back board.

Between each throw the PAX did one the following exercises, the entire distance to the frisbee…

zombie walk


bear crawl

crab walk

run backwards

1 squat, 4 lunges, repeat


Lt. Dangers

After each throw, the PAX did one the following exercises…

20 hand release merkins

50 lbc’s

20 imperial walkers

10 jump squats

10 burpees

20 big boy sit ups

30 second sun gods

50 flutter kicks

60 second plank

20 squats

shoulder tap merkins.

For a break in disc golf the PAX teamed up at several picnic tables to do 20 incline merkins, 20 decline merkins, 20 dips X 3 sets.

We finished with 20 side straddle hops.

Name-o-rama and ball-o-man.  Bo Schembecler lead us out with his inspirational words.

A Honor,


Die Hard 8.7.17 – Pre-Blast


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

There’s not a lot of logic behind this one. Really I just wanted the words “Die” and “HARD” in there and to do another Bruce Willis inspired workout theme (Thanks for Arm-ageddon #3-16!). There will be modifications as needed. It’s only 45 minutes so rise up, it’s MONDAY… Yippee Ki Yay!

QIC: Mariah

Bandwidth 8.2.2017—Backblast

When: 8.2.2017
QIC:   Spotlight
PAX:   Teach, Diamond, Savannah (Respect), Mariah, Grovetucky, 3-16, Francis(Hate), Bo Schembechler, Tyler(FNG/Blood Draw), Josh(FNG/ Cha Ching/ Hate, Hate)

It was a beautiful morning the PAX got to enjoy.  No humidity, stars where shining overhead and we were blessed with the physical AND mental ability to get out of bed and improve as men.  Bo wasted no time with the disclaimer and we were off.  PAX started on a mosey around the tennis courts and landed in the upper parking lot where we were joined by Diamond, coming in real hot.

SSH x15
Sungods forward
Sungods backwards
Teach stretch each leg Continue reading “Bandwidth 8.2.2017—Backblast”

Change 7.31.17: Email


Men of Central Ohio & PAX,

This week the guys who stumbled into starting F3, OBT & DREDD, were on the ART OF MANLINESS podcast. (click to listen) This is pretty awesome! It has challenged more men to step out (3 this week) and see what it is that makes F3 different. One thing that makes F3 difference is the CHANGE you experience.

CHANGE” isn’t always what we want it to be. Continue reading “Change 7.31.17: Email”

Camp Willis Back Blast 7-31-17: The Grind on the Gridiron

Camp Willis: 7/31/17 – 0530-0615

The Pax: Spotlight, Teach, Creepers, Mogul, 3-16, Bo Schembechler, Mariah

QIC: Grovetucky

Football training camps have opened everywhere. Players are leaving their blood and sweat all over the field. This is the time of year when a group of players forge bonds to become a true TEAM! So F3 Columbus did a little gridiron work of our own as we bond together to become HIM’s Continue reading “Camp Willis Back Blast 7-31-17: The Grind on the Gridiron”