Author Archives: captaincrunchberry

Lace up your running shoes, we will cover some ground, and do a few exercises along the way. No coupon needed.

Weather – Mary Freakin’ Poppins. Practically perfect in every way. Mid 50’s, dry, no fog, little to no dew. (Although we never left the pavement, so that last part might be a lie. PAX:  As site Q, I keep my own data. The average numbers for The Station is 6. With the occasional spike whenContinueContinue reading “Backblast – 10.08.2020 – Inferno @ The Station – Captain Crunchberry Q School”

At this point, you likely have posted at least once this week already. You have been through a Q school workout. Here is one more to add to it. Hopefully I can have an impact on you. This week at The Station we will work on the little things. Little things with big impact. BringContinueContinue reading “Preblast – Inferno @ The Station – 10.8.2020 -Captain Crunchberry Q School”

PAX: Bulletin, Backflop, Flip Flop, Colonel Klink, Holy Roller, Focker, Malpractice, Wisker, Honey Do, Le Pew, Cochran, and Captain Crunchberry (QIC) Weather: High 60’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feelContinueContinue reading “Backblast – Planetarium @ Boondocks – 8.11.2020 – Captain Crunchberry Q”

Stick with me, I got your back. Come out to The Boondocks for something a little different. No coupons needed. Gloves optional. https://www.youtube.com/watch?v=3hWk_s64JzM

PAX: Nino, Nice and Slow, Double Down, Focker, Bull Rider, Tidwell, Stickup, and Captain Crunchberry (QIC) Weather: High 60’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep yourContinueContinue reading “Backblast – The Bridge @ Posh – 8/5/2020 – Captain Crunchberry Q”

Tomorrow we will cover ground, we will work the upper body, core, and legs.  Coupons needed, gloves if you want them.

PAX: Viking, Cratchit, Hush Puppy, Holy Roller, Captain Crunchberry (QIC) Weather: Low 70’s. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID19 is real. Go home if you don’t feel well, keep your distance. Aye? As we were starting toContinueContinue reading “Backblast – 7.24.2020 Wisteria @ Pleasantville – Captain Crunchberry Q”

Sometimes in life all we get is one chance.  Come out to Pleasantville for a chance to get better.  Bring running shoes, and gloves if you want them for ground work.  No coupons needed.

PAX: Mr. Hat, Flipflop, Uncle Sam, Jolly Rancher, Kimble, and Captain Crunchberry (QIC) Weather: Mid 70’s recently. Disclaimer: Provided by Jolly Rancher, I think.  I’m not sure, since I announced myself as Jolly Rancher. I blamed it on the confusion that Flipflop was a little early, rather than coming in hot. I’m not a professional,ContinueContinue reading “Backblast – Escalator @ The Abyss – 7.22.2020”

Tomorrow at The Abyss we will get to see the sun rise over the lake.  The road to the lake isn’t long. The road to success is long, and is up hill all the way. Prepare for some running, and a full body workout. Bring a coupon, and gloves for ground work if you preferContinueContinue reading “Preblast – The Abyss – 7.22.2020 – Captain Crunchberry Q”

PAX: Gilligan, My Pleasure, Red Card, Scratch & Dent, Mr. Hat, Ma Bell, Jolly Rancher, Double Down, Jerry Maguire, Tidwell, Little Jerry, Alexa, Gisele, Overflow, Hushpuppy, Uncle Sam, Pelican, FlipFlop, Asian Zing, Crockpot, Captain Crunchberry (QIC). WEATHER: About 60 degrees, slight breeze. DISCLAIMER: I am not a professional, anything I say is a suggestion, youContinueContinue reading “Backblast – Loco – 6.16.2020 – Captain Crunchberry”

Tomorrow at The Loco you will need a coupon and gloves (optional – but suggested.)  We will review a few of life’s lessons taught to me by a dear friend, Douglas Coughlin.

PAX: Coleman, Le Pew, Abacus, Gisele, Cratchit, Tiny Tim (2.0), Tidwell, Meter Maid, Rocky, Jerry Maguire, Bus (2.0), Brick (2.0), Trekkie (2.0), WILDFlower, Holy Roller, Pelican, Jolly Rancher, Fun Dip (2.0), Ma Bell, Hush Puppy, Asian Zing (for a little while at least), Devitto, Dauber (CO-QIC) Captain Crunchberry (CO-QIC) Weather: Mary Freakin Poppins. Practically perfectContinueContinue reading “Backblast – The Nest – 3/13/2020 – Co-Q Captain Crunchberry and Dauber”

See Pelican’s Backblast from the Loco, with the following modifications. There were 6 of us. PAX: Brown Water, Gisele, Cratchit, OSHA, Ma Bell, and Captain Crunchberry (QIC) I didn’t put emphasis on Snoop Dogg, so we did all the exercises, including Burpees. Ended with announcements and intentions.

Tomorrow will be the second in a series of 3 muscle endurance tests.  The tests run the first Thursday of the month.  2 minutes of merkins, situps, and squats.  Then a run. Come out and check your time from last month, or come out and set your baseline to see how you improve over theContinueContinue reading “Preblast – Muscle Endurance Test @ The Station – 3/5/2020”

Weather: Chilly. Low 20’s. PAX: Grinder, Fertile Myrtle, Cratchit, Jolly Rancher, Captain Crunchberry (Q). I did my best to give a full disclaimer, as we started to mosey. Then I simply said “all those thing Crock Pot says.” We moseyed the long way around to the front lot. We did a little COP there, consistingContinueContinue reading “Backblast – 2.29.2020 – The Nest @ The County”

Seize the day! Every 4 years we get an extra day. Seize it, make this day extraordinary. If that isn’t motivation enough, come out Saturday to see just how we will make the day extraordinary.  It might be cold, wear appropriate gear as needed to stay warm, and coupon work.  

PAX: Milton, Mayhem, Metermaid, Holy Roller, Captain Crunchberry (QIC) Weather: Cold. 18 according to the dash, but it wasn’t too windy, and dry finally. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? A short  mosey to get the bloodContinueContinue reading “Backblast – 02/21/2020 – Wisteria @ Pleasantville”

We will start with a mosey to warm up, and then give it 40 minutes of hell. We will come out better on the other side.

PAX: Bulletin, Cochran, Fear Factor and Captain Crunchberry (QIC) Weather: Chilly, and rain in the area. It might have even been raining at The Boondocks, but we moved so fast we never got wet. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modifyContinueContinue reading “Backblast – Planetarium @ The Boondocks – 02/11/2020”

The rain will be gone by time the workout begins. Trust me. We will be in constant movement, so the cold won’t be a factor. Gloves for coupon and ground work, not to mention cold. Maybe a towel to dry the buckets of sweat (or protect your seat on the way home.)

Weather – Mid 30’s, wet pavement, but no rain. PAX (5): Jolly Rancher, Valdez, Focker, Colonel Klink, Captain Crunchberry (QIC) COP: Grass Grabbers, ankle grabs – both left and right, runners stretch, toy soldiers. THANG: Monthly Muscle Endurance Test This is a test for endurance, not strength.  Sure, maybe you can squat 300 lbs.  Great. ContinueContinue reading “Backblast – Inferno @ The Station 2/6/2020”

Tomorrow will be the first in a series of 3 muscle endurance tests.  The tests run the first Thursday of the month.  Fungi started this, and I enjoy having something to track progression, so for now it will continue. Come out and set your baseline to see how you improve over the next 3 months.

PAX: SweetTART, Meter Maid, Grizzly, Captain Crunchberry (QIC) Weather: Sunny, upper 50’s. Because it isn’t normal to have upper 50’s in February, it seemed like the perfect opportunity to get outside with the kids.  My kids love coming to these F3 Dad things, and I’m happy to set it up when weather / time /ContinueContinue reading “Back Blast – 02/02/2020 – F3 Dads @ The County”

PAX: Mr. Hat, Squid, Backflop, Flipflop, Huggies, Uncle Sam, Abacus, Jolly Rancher, Storm Trooper, and Captain Crunchberry (QIC) Weather: Mid to upper 40’s, very pleasant. Disclaimer (While starting the mosey.): I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? Short mosey,ContinueContinue reading “Back Blast – 2/3/2020 – Long Run Park”

Come rock out with me at Long Run. Start your week off a little early. It is amazing what you can accomplish with 30 extra minutes in your day. You can expect a little running, a lot of sweating, and a little rock and roll too. Bring your gloves for coupon work, your positive attitude,ContinueContinue reading “Preblast – BO @ Long Run”

PAX: Jolly Rancher, Jitterbug (R), Little Jerry (R), Dry Rub, Double Down (R), Ladybird (R), Mr. Kotter, Deep Dish, Ripple, Stick Up, and Captain Crunchberry (QIC) Weather: Hovering just above freezing. Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?ContinueContinue reading “Backblast – The Incubator – Poshland – 1/06/2020”

Honeybee has been begging for an F3 Dads workout. I put it out there to see if there was enough interest, and got a what we needed. So we started planning. PAX: Pew PewBackflopJolly RancherAirplaneAlexaPelicanCrockpotCaption Crunchberry (Q) ALL 2.0S BELOW-Double DutchLandlineSuper SoakerZeusFalcon (FNG)LuigiAquamanFundipPixiestickEllwoodsEchoPrimetimeCookie monsterHoneybeeGoggles Weather: 48 degree, sunny, and enough wind to make you thinkContinueContinue reading “Backblast – F3 Dads @ The Firehouse 1/5/2020”

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” -Winston Churchill. You have a choice.  Wake up, push yourself, or stay home. How do you choose to see this opportunity? Plan to come seize the opportunity. We will do some station work, with a full slate of exercises. ContinueContinue reading “Preblast – The Incubator at Poshland – 1/6/2020”