Alexa: “I’ll take Hot Sh!t for $2000 Alex” Trebek: “Answer: a Face Melter” Alexa: “What is tomorrow’s workout at The Station?” Tomorrow’s Inferno will stay true to it’s name: a fire. Don’t worry about it sub-freezing. Within minutes, your core temp will rise enough that you’ll likely sweat (at least a little). It will beContinue reading “Inferno 12.3 PB – HIIT Jeopardy with Alexa”
Author Archives: f3alexa
11.12 BB – Alexa causes Agony with Leg Day at the County.
“Alexa, what did you do for your last Q?” Ok. Here’s what happened: These HIM’s showed up: Gisele, Jerry Maguire (R), Ladybird (R), Wildflower, Alexa (QIC) The weather was cold but dry. The COP workouts were: SSH (instead of moving legs side to side, they moved front to back), Toy Soldiers, Hillbilly Squats, Downward DogContinue reading “11.12 BB – Alexa causes Agony with Leg Day at the County.”
Agony 11.12 PB – Leg Day with Alexa
Thursday is leg day for me. So that means we all get to do leg day. It will a You vs You workout where we will focus on form and safety over speed and racing. There will be a little running involved but almost no upper body. Wear gloves if you need them to doContinue reading “Agony 11.12 PB – Leg Day with Alexa”
The FIREBALL Ruck with Alexa and Mama’s Boy – 9/25
The August Ruck was a “Taste of the Tough”. The October Ruck is the “Grow Ruck”. Both were difficult yet rewarding. The current IronPax challenge is also tough yet rewarding. For the September Ruck, Mama’s Boy and I wanted to provide something that has a little more focus on the Fellowship (don’t get too comfortable,Continue reading “The FIREBALL Ruck with Alexa and Mama’s Boy – 9/25”
The Foundry (Heavy) 8/19 – Alexa’s back PB
I’m hitting the the Foundry for the first time since January and I’m pretty pumped about it. We’ll be doing a typical “Heavy” style workout. Lots of reps (careful and controlled of course) and very little cardio. Bring your own weight (ruck plate or coupon will be fine). SYITG.
7/21 LOCO BB: Intervals with Alexa
Alexa, tell me what you did at the Loco last week “Alright, here’s what happened: These HIM’s showed up ready to work: Giselle, Bullrider, Cratchett, Asian Zing, Tidwell, Captain Crunchberry, Gilligan, Mama’s Boy, Jerry Maguire, Double Down, Little Jerry, Alexa (QIC) The weather was hot and humid. The introduction and disclaimers were provided. As perContinue reading “7/21 LOCO BB: Intervals with Alexa”
Loco 7/21 PB – Alexa 2yr Postiversary
I think it’s been over 6 months since I’ve led an official workout. It’s time to dust the cobwebs off the weinke and get back after it. The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but youContinue reading “Loco 7/21 PB – Alexa 2yr Postiversary”
3.25 PB: The Foundry with Alexa
Wow, it’s been a LONG time since I’ve Q’ed…4 months or more…so it’s time to get back out there and bring the pain. Tomorrow morning will be Social Distancing friendly. The workout will be full body. The music will be loud. Bring gloves if you need them to do things on the ground.
Pleasantville 12.13 PB – ALEXA’s Q
You want a full body workout? You want to get more challenged as the workout continues? You want to listen to some good tunes? Then you need to come to Pleasantville tomorrow morning. Bring gloves if you need them for ground work.
12.5 Cloverfield PB – Alexa at the Garden
It’s been a few weeks since I’ve been in the gloom and I’m excited to get back. Unfortunately, you all have to pay for my laziness. Tomorrow will be a full body, HIIT, Cardio beat down. There will be running. There will be working. There will NOT be coupons. Bring gloves for ground work ifContinue reading “12.5 Cloverfield PB – Alexa at the Garden”
Not Your Mama’s Ruck – 11.22 November Ruck PB
The November ruck is not to be missed. @Mama’s Boy and I have some good stuff planned. You’re in for a good mix of rucking, PT, trivia, hard laughs and great times. Plan to meet at Bowman Field (2815 Taylorsville Road) at 7:30 on 11/22. Bring your ruck, hydration, appropriate weather gear, a writing utensilContinue reading “Not Your Mama’s Ruck – 11.22 November Ruck PB”
Foundry 11.13 BB – Alexa on the Q
“Alexa, what did you at the Foundry today?” Ok. Here’s what happened: These HIM’s showed up: Dauber, Jewell, Pelican, Leprechaun, Alexa (Q) The weather was VERY cold and dry. The COP workouts were: SSH, Hillbilly Squats, Kendra Newmans. With the weather being cold, the PAX needed to warm up. This was done via a tabataContinue reading “Foundry 11.13 BB – Alexa on the Q”
Nest 11.9 BB with Alexa
“Alexa, what did you at the Nest this weekend?” Ok. Here’s what happened: These HIM’s showed up: Gilligan, Brown Water, Double Down (R), Valdez, Wildflower, Dauber, FNG-Dingy, Captain Crunchberry, Pelican, Gisele, Jolly Rancher, Cratchet, Jewel, Drysdale, Big Bird, Alexa (Q) The weather was cold and dry. The COP workouts were: SSH, Finkles, Hillbilly Squats, KendraContinue reading “Nest 11.9 BB with Alexa”
Chopper BB: 11.8 with Alexa
“Alexa, what did you at the Chopper last week?” Ok. Here’s what happened: These HIM’s showed up: Dauber, Domino, Pelican, PK, LePew, Sweet Tart, Tony Malito, Snow Day, Whitney, Ladybird, Meathead, Stickup, Meatball, Shrimpboat, Woooo, Alexa (Q) The weather was cool and dry. The COP workouts were: SSH, Toy Soldiers, Hillbilly Squats, Kendra Newmans, Leg/CalfContinue reading “Chopper BB: 11.8 with Alexa”
Nest 11.9 PB – Alexa on the Q
It’s going to be cold in the morning so swing by the County to get warm. We’ll keep moving the whole time so you won’t have a chance to cool off. It’ll be a full-body beatdown with some running, some pulling, some pushing, some lifting and some inappropriate mumblechatter. SYITG
11.8 Chopper PB – Alexa comin’ to Vets
Get ready for some HIIT (High Intensity Interval Training) at Vets tomorrow. Will be a full body workout with periods of explosive effort followed by some slower, deliberate movements. SYITG.
9.26 Agony BB – Alexa Qversary
“Alexa, what did you do at your Qversary this morning?” “Ok. Here’s what happened: These HIM’s were ready to work: Viking, Airplane, WildFlower, Aerobie (R), Crock Pot, Gisele, Brown Water, My Pleasure, Cochran, Peach, Scratch-n-Dent, Red Card, Pelican, Jerry Maguire (R), Gilligan, Red Wagon, Mudbug, Speedbump, Pew Pew , Alexa (QIC) The weather was mildlyContinue reading “9.26 Agony BB – Alexa Qversary”
9/26 Agony PB for Alexa’s Qversary
In celebration of my Qversary, I’ll be resurrecting my inaugural Q…with some improvements of course. I think you should come TRI it out with me. You’ll get a full-body workout with limited running and no added weight. Bring gloves if you need them to do ground work. SYITG.
9/24 BB – Peggy Baker BO w/ Alexa
“Alexa, what did you do at Peggy Baker Park this morning? OK. Here’s what happened: These HIM’s were ready to work: Pelican, Cochran, Bulletin, Alexa (QIC) The weather was slightly cool and dry. An introduction and disclaimer were given. Because it was a Black Ops and ‘unofficial’ the Q was nice enough to forego theContinue reading “9/24 BB – Peggy Baker BO w/ Alexa”
9.24 PB – Peggy Baker BO with Alexa
We had to cancel last week due to the parking lot being resurfaced, so we’re going to have to work twice as hard to make it up. Simple plan. A full-body, ladder-style workout. Some running. No coups. SYITG
9/17 PB BO at Peggy Baker with Alexa
Tomorrow morning. 5:30. Peggy Baker Park. BlackOps. Full body. Ladder. Some running. No coupons. SYITG.
Nest PB 8/24 – Pelican VQ
You don’t want to miss the VQ and first flight from the nest for Pelican (there’s more feathered friends than just Big Bird hanging out in the nest these days). Back to school time means time to start getting in shape for b-ball in the bluegrass state. We will be running, jumping, and sliding acrossContinue reading “Nest PB 8/24 – Pelican VQ”
Foundry BB 8-14-19 with Grizzly
Pax (10): Wildflower, Alexa, Holler, Big-bird, Gilligan, Crockpot, Jolly Rancher, Meter Maid, Bulletin (R), Grizzly (QIC) This was my VQ so I wanted to keep it simple and representative of a workout I would do on my own. I knew it was a good workout but was afraid it would disappoint with it’s simplicity. AfterContinue reading “Foundry BB 8-14-19 with Grizzly”
8/7 Foundry BB
“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC) The weather was comfortable with a slight breeze. A more extensive introduction and disclaimer were given (The Q thinks he has Strep ThroatContinue reading “8/7 Foundry BB”
8/7 PB The Foundry w/ Alexa-Q School
It’s Q School week, which is a special time ITG. Tomorrow’s Heavy will be a little slower than usual, but you’ll still get a great full-body workout. We’ll primarily be using coupons, but we might be using some playground equipment as well. Bring gloves, water and a can-do attitude. SYITG
BlueOps 7/19 BB – Alexa at the helm
“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to get wet: Oshag (DR-Lexington), Dauber, Glaucoma, Kimble, Abacus, Kilo, Jinxy, Merlin, SnowDay, Aerobie (R), Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. The COP workouts were: none…just swim for 5 minutes toContinue reading “BlueOps 7/19 BB – Alexa at the helm”
The Foundry BB 7/17 – Alexa at the Q
“Alexa, what did you do this morning?” Ok! Here’s what happened:These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directlyContinue reading “The Foundry BB 7/17 – Alexa at the Q”
7/19 PB -BlueOps with Alexa
Tomorrow will be a hot one. Like 7 inches from the mid-day sun. Come to the pool and get a water workout. We’ll work on some drills to get better and move a lot to keep our heart rates up. SYITP!
7/17 PB The Foundry with Alexa
Ever wanted to come to a Heavy but worried too much about not having the right weights? Well then tomorrow at the Foundry is for you. Just bring gloves and a desire to get better. SYITG.
Agony BB 7.11-Alexa’s 1 year
364 Days ago Mama’s Boy and Abacus finally convinced (drug) me to my first post. I was in the middle of training for a race and thought that I was in pretty good shape. I was wrong. I could keep up with cardio, but the strength training was a struggle. I’ll be honest and say IContinue reading “Agony BB 7.11-Alexa’s 1 year”
