Author Archives: f3grinder

Tomorrow is my 20th wedding anniversary, so we’re going to kick it with some tunes from the year 2000 and do 20 different exercises: After COP, we’ll do a short, staggered mosey, then settle in for some tabata- a minute and a half each of burpees, copperhead squats, merkins, flutter kicks, SSHs, front lunges, T-Merkins,Continue reading “Preblast- The Tank at Vets, 3/18/20”

What better way to make my first visit to the Garden than by leading? I’m relying on intel from trusted sources that have told me the terrain is very flat and that most attendees will probably want a light easy workout, so that’s what I have planned. You should probably leave your running shoes andContinue reading “Preblast- The Cliffs at the Garden, Grinder Q”

You may feel some raindrops between the car and the pavilion, but that’ll be as wet as you get. Come join me in the morning for a close-quarters beatdown. SYITG

You will stay dry tomorrow. Chances of rain at WO time are slim, and there’s always the portico if that changes. I promise I’ve planned much better for this Heavy than my last, so we should be able to get started by 5:37. I hope Glen Ross is in a good mood tomorrow, because heContinue reading “Preblast- Blender at Le Mutt, 2/12, Grinder Q”

PAX: Colonel Klink, Focker, Amelia, Hush Puppy, Grizzly, Mayhem, Red Card, My Pleasure, Scratch-N-Dent, Captain Crunchberry, FNG (Nae Nae), Crock Pot, Abacus, Grinder (Q) Thanks to the County boys for having me out this morning. Great group of guys and a Crock Pot is one heck of a Site Q. I kept it simple and tried to do a WO that would allow everyone to push themselves regardlessContinue reading “Backblast- 2/4 Loco at the County”

It’s been over eight months since I’ve posted at the County. That’s terrible. But, to distract from my shameful support for my County boys, I think we’ll focus on some other numbers instead. Seven and eleven would probably be a good place to start. We’ll run a lot (sprints, not distance), crawl a lot andContinue reading “Preblast- Loco at the County, 2/4/20, Grinder Q”

Come lift some heavy stuff and enjoy some fun mumblechatter. SYITG

The only thing I can promise is this won’t be pretty. Bum knee, no rest and haven’t run in over a week…so part of the WO may include you carrying the Q back to the flag. Regardless, we’ll have fun and get better, so come on out to the shit show. SYITG

You get the idea. Come join me at the O tomorrow morning and let’s get better.

Glen Ross and I used to joke that it always rains in Pleasantville. When we first started out there, it seemed like it rained, without fail, every Friday morning. It’s only fitting then that there’s a 90% chance of rain for my return to the streets of gold. As Old Bay says, you only getContinue reading “Preblast- Wisteria at Pleasantville- Grinder Q 1/3/20”

According to the weasel shaker, this will be my first Q in over four months. Bundle up and voyage out to the Mutt in the morning to see if I still have what it takes. SYITG

Great crew this morning at Pleasantville: Skirmish(R), Sandtrap(R), Milton, Grizzly, Old Bay, Geppetto, Big Bird, Plumb Bob, Grinder (Q) We started in the usual way, with some COP, but after leading us in SSHs, I had the other PAX lead the group in Abe Vigodas, Merkins, Grass Grabbers and Copperhead Squats. I finished us upContinue reading “Backblast 8/9 Pleasantville Q School”

I’m ready to make back to school fun for all those ready to join me at Pleasantville in the Gloom. Expect to learn a little and participate a lot…especially if you have little to no experience Qing. We may be on the grass a little (amphitheater stairs), we will run (in spurts) and I recommendContinue reading “Preblast- 8/9 Grinder Q School – Wisteria at Pleasantville”

PAX: Cowbell, Sump Pump, Deuce, Buschhhhhh, Fridge, PED, Rhi Rhi, Glen Ross, Zima, Fergie, Porkchop, Tureen, Snowman, Plumb Bob, Pope, No Show (FNG), Grinder Q Due to time constraints, I’m going to exhibit as much creativity on this BB as I did to the workout. No re-inventing the wheel here: Mosey around the school, COP:Continue reading “Backblast- Blender at the Mutt, 7/31, Grinder Q”

I keep hearing about all these new faces at the County and the O. I’d love to see some of those at the Mutt tomorrow. For every PAX making their first post at the Mutt tomorrow, ol’ Grinder will give you one burpee…perfect form, of course. Let’s see how many we can add up. Also,Continue reading “Pre-blast 7/31 -Blender at the Mutt, Grinder Q”

I didn’t say it at COT, but I was absolutely humbled by the crowd at the O yesterday morning. I know it had very little to do with me, but regardless, it was cool. I had planned a workout expecting 8-12 guys and instead ended up leading 22 PAX: Jeter, Jitterbug(R), Zartan, Face(vested), Dorothy, Pixar,Continue reading “BB – 7/23 Bag of Wrenches”

My apologies to those that attended for the delay in getting this out. PAX: Blueprint, Tiger, Geppetto, Plumb Bob, Sump Pump, Cowbell, Mouth, Glen Ross, Deuce, Noxeema Jackson, Wham-O, Grinder (Q) We started with a lap around the school and a standard COP warm-up. Next, we headed down Brookfield for a Scout Run with theContinue reading “BB – 7/16 Rooster at the Mutt”

⭐️ 🐠 🥪

Looks like things may be a little soupy at the Mutt in the morning. Stop by so ol’ Grinder can give you a HIGH FIVE. SYITG

PAX: Skirmish, Speed-bump, Viking, Scratch N Dent, Old Bay, Grinder Q Great crew at Pleasantville this week and great to meet Skirmish for the first time. Our focus was on slow, full range, full body exercises with explosive movements and some hill sprints mixed in for good measure. After a short mosey and warm up,Continue reading “BB – 7/12 Wisteria at Pleasantville, Grinder Q, It happened.”

That’s right. A second Grinder Q two weeks after the last one. If you were there for it, then you know how much fun we had. Come on out tomorrow and let’s have some more.

It was an absolutely beautiful morning in Pleasantville. We could have used a little more wind, but otherwise it was perfect. Gearlander- 5” (yup, 5”) inseam Patagonia Strider shorts, Hoka Cliftons, Features no-shows, 10-year-old Nike Dri-fit top and Junk headband. Crushed it. PAX – Speed bump, Sand trap, Fructose, Fridge, Viking, Uncle Rico, Grinder (Q)Continue reading “BB -6/28 Wisteria at Pleasantville”

You read it right. Grinder is back in the saddle after a short stint on IR. Come join me at Pleasantville ITG for what should be a beautiful morning. I may be a little slower than I was a month ago, but I promise I’ll keep us moving.

PAX: Plumb Bob, Snowman, Old Bay, Zartan, Grinder, Q (All) Looking at the Q calendar for this morning, there were lots of great options, none of which I felt I could do in my current condition. My current regimen includes showing up about a half hour before the workout to warm up and stretch, soContinue reading “BO – 6/19 at the O…That’s what friends are for.”

Thanks to Snowman and Glen Ross for joining me for a light, rehab BO at the O this morning. It was good to get some movement after nearly a month off. We took two slow laps around the oval, stopping for some PT along the way and finished with some Mary. Lots of great 2ndfContinue reading “6/10 BO at the O”

Always a good time at the County! PAX: Bulletin (R), Giselle, Cochran, Fungi, Cold Call, Crock Pot, Catfish, Pew Pew, Wildflower, Meter Maid, Abacus, Scratch n Dent, Jerry McGuire (R), Ladybird (R), Grinder (Q) As part of my disclaimer at the beginning, I should have noted that I stole this entire weinke from a workoutContinue reading “BB 5/14 The LOCO”

It was a great time at the Mutt this past Saturday with 17 PAX in attendance including five 2.0s, four of which were FNGs: Porkchop, Duplo, Cornbread, Zima, Deuce, Windshield, Pepperoni, Soft top, Tureen, Sump Pump, Miyagi, Beast Boy (2.0), Cutlet (2.0, FNG), Car Alarm (2.0, FNG), Spida (2.0, FNG), Air ball (2.0, FNG), GrinderContinue reading “BB – The Hurt at The Mutt 5/11”

Lots of oldies but goodies planned for tomorrow. Be ready to keep moving. SYITG

Have you been out of the gloom for a while? Keep reading. Have you been injured or put on some unwanted weight and you’re apprehensive about jumping back in? Keep reading. Have a 2.0 that’s not the most fit or athletic and you want to get him out to F3 so he gets excited aboutContinue reading “PB- 5/11 The Hurt at the Mutt (New Beginnings)”

After a day of relaxation with the family, it’s time to get back to the grind. Start your day with me and Abacus for a Beast-mode beatdown at North Posh. Everything else you do tomorrow will feel like a breeze after what we’ve got in store. SYITG