Author Archives: brownwater74

Beautiful summer morning in Lagrange, mid 50s and no humidity. Good group of 14SnaggletoothRip Van WinkleHoly Roller SequelPattyBunionSwingsetRuby SwagSubprimeSaul GoodmanMalpracticePackage (FNG)Brown Water (Q)  Warmed up with SSH, copperhead squats, downward dog and runners stretch, merkins, and michael phelps. The weinke was a simple mix of exercises and then a short run. 50 reps of Coupon Squats, PlankContinue reading “BB 6-29-2022 The Range @ The Patriot Brown Water Q”

It has been a while since I have been out to the Patriot so I am looking forward to seeing some old friends as well as meeting some of the new HIMs. Bring a coupon, running shoes, and a friend as we will do some total body work and move around the square a bit.Continue reading “PB 6-29-2022 The Range @ The Patriot Brown Water Q”

Beautiful morning for the 1st of June, a bit humid but not too warm. We met at the OG Foundry location by the playground where we warmed up with SSH, Copperhead Squats, Arm Circles, Runners Stretch and Merkins. PAX: Meter MaidDevittoWildflowerDouble PumpGiselleO’neilKitty LitterTimeshareBrown Water (Q) For the work, we moseyed to the back lot behindContinue reading “BB The Foundry Brown Water Q 6-1-2022”

Come out to the Foundry tomorrow for the heavy. We won’t move much but we will still get our heart rates up as we rotate thru a series of dymanic exercises. Meet at the playground. No coupons needed as Meter Maid and I will provide all the toys. SYITG – Brown Water

The weather looks great for tomorrow at the County. Bring your coupon and running shoes as we will be using both. Bring a friend as well. SYITG – Brown Water

Weather was wet and cold mix of rain and flurries. Just another spring break week in the bluegrass. Pax: DauberPelicanKitty LitterHardwoodOctodadCaptain CrunchberryJolly RancherGiselleTimeshareBrown Water Q We started with a mosey to the front lot for COP of SSH, Toy Soldiers,downward dog, runners stretch merkins, and michael phelps.  I threw in some burpees to help GiselleContinue reading “4-10-2022 BB The Nest at The County Brown Water Q”

Weather was a bit damp and chilly. Pax:Timeshare, Undertaker (R), Hardwood, Kitty Litter, Scratch and Dent, Big Bird, Brown Water Q We started with a mosey to the front lot for COP of SSH, copperhead squats, downward dog, runners stretch merkins, and michael phelps. We then moseyed back to pick up our coupons and headedContinue reading “4-7-2022 BB Agony at The County Brown Water Q”

Come out to the County tomorrow and finish spring break in style. Bring a coupon. We will lift some stuff and move around a little to knock the chill off.

For all those not drinking on a beach somewhere, come join us at the County tomorrow. Bring a coupon. Not too much moving around but we will work the whole body. If it is raining we will work under the portico. #makethecountygreatagain SYITG – Brown Water

Weather was great this morning, mid 50s in December. PAX:GiseleTrebekWildflowerCrockpotLady Bird (R)Storm TrooperTimeshareVikingCowboyBulletin (R)Brian Kelly (FNG)DeVitoCratchitBrown Water (Q)  5:30 hit and disclaimers were given, then we moseyed around to the front school lot for COP which consisted of SSHs, Copperhead Squats, downward dog and runners stretch, merkins, michael phelps, and arm circles. Moseyed back toContinue reading “Backblast Agony @ The County Brown Water Q 12-2-2021”

Join me at The County tomorrow for a belated birthday Q. We will work the whole body tabata style and mosey around a bit. Bring a coupon, running shoes, and a friend. SYITG – Brown Water

I have picked up the Q for tomorrow so come out and climb the pyramid with me. It will be a good mix of coupon work, core and cardio. It will be you v you but we will stay together. Bring coupon, gloves and a friend. SYITG – Brown Water

Beautiful moring, perfect fall temps in the mid 50s PAX: Meter Maid Boss Hog (R) Trebek Swag Focker Yankovic (R) Single Source Brown Water Q COP: SSH Copperhead Squats Grass Grabbers Michael Phelps Arm Circles Thang: Headed over to the portico and used the Deck of Cards, each suit was an exercise and we didContinue reading “BB 10-13-2021 Brown Water Foundry Q at the County”

Come out to the County and see what hand we get dealt. Heavy style workout with limited running. Bring a coupon and a friend. SYITG – Brown Water

Tomorrow morning at 5:30 we will take on week 4 of the Iron Pax Challenge. As we always say, last one best one! https://f3greenwood.com/2021/09/23/ipc-2021-week-4-maryannes-mayhem/ This will be a rep based workout with the goal to complete as many reps as possible in the alloted time of 52:30. 200 Curls175 Squats150 overhead presses125 Kettlebell Swings100 Merkins75Continue reading “PB The County IPC Week #4 9-27-2021”

Come out to the Foundry tomorrow with some #HEAVY ideas. I will have a white board, speaker, and the battle ropes. Bring your coupons and a friend. SYITG – Brown Water

Timeshare has the Q for the Foundry. Bring a coupon and some good shoes as we will move some on a little campus tour and get stronger. SYITG

PAX: Giselle Gilligan Big Bird WILDflower Asian Zing (R) Pelican Abacus Brown Water (Q) Disclaimer was given and we moseyed up to the front parking lot fpr COP: 20 SSH, 15 Toy Soldiers, Grass Gabbers, Runner Stretch, and Michael Phelps. Moseyed back to the back lot and grabbed our coupons for Thang 1. There wereContinue reading “BB Brown Water Q – Agony @ The County 1-21-2021”

Woke up early this morning (0400) excited about my VQ and wondering about the election. Got to the Foundry around 0500 to make sure I set everything up for a least a visually successful VQ!!  The HIMS started rolling in around 0515 starting with FOCKER, GQ and so on.At 0530 I kick off the workout. 17 HIMSContinue reading “Back Blast- Brown Tail (VQ) Feel the Burn @ The Foundry 11/04/20”

Come out to the County and see what the Ghost Q has planned. He will be sure to remind us what the Foundry is all about. Bring gloves and a coupon just in case.

Beautiful morning – temps around 60 degrees and low humidity. Captain Crunchberry Honey Do Brown Water (Q) Disclaimers were given and we started with a short mosey around the law office. COP SSH, Toy Soldiers, Runners Stretch, Micheal Phelps Thang 1 – Good Old Fashioned Ladder Work As you move up the ladder, make aContinue reading “BB – Brown Water Inferno at the Station 8-20-2020”