Author Archives: f3louspizza

Bring a ruck and a sandbag and be ready to sweat. Gloves, water, and a towel also recommended. We are going to put some work in. Afterwards, join me for pizza (Danny Macs) and beers (Butchertown Brewing) both about 100 yards from where the workout will be hosted (Parking lot across the street from MellwoodContinueContinue reading “Pizza Q Sunday 7/9/23 – Black Ops Ruck PT and Fellowship @ Mellwood Art Center (1:30pm EST)”

10 chose to join me for some ZOMBIE RUCK PT! Those HIM were Stick Up, Lockbox, Burst, Crawl, Fertile Mertile, Crash, Jitterbug, Nutty Professor, Masse, and me (Pizza). The weather was iffy… but, we powered through like HIM do… Warm up: SSH, Abe Vigodas, Downward dog hammy, calf, and leg stretches. We then popped ourContinueContinue reading “BB Pizza Q Vets 6/30/23”

The plan is to run back PT on the Zombie Ruck. Bring a ruck. If you do not have one let me know. A coupon or sandbag could work although ruck preferred. You could also do 85%(ish) of this workout without weight… if you are looking to modify. Just come join me! I will alsoContinueContinue reading “PB Pizza Q – Vets 6/30/2023”

Typical day at the garden. Bacon continuing to add to my origin story then leaving early to go to Deleware. Husky just blazing through the workout like it’s no big deal. 12 showed up ready to work and earn their weekend. Warm Up: Side straddle hops, toy soldiers, plank position calf cycle into downward dogContinueContinue reading “BB Pizza Q @ The Garden 6/23/23”

We will do (4) things if time permits. All of these things involve your hands being on the ground and pushing up. Will sprinkle in some cardio, but if you’re trying to hit your pecs, tris, and shoulders – Join me at The Garden tomorrow. SYITGG! -Pizza

RUN HEAVY WITH 80’s PLAYLIST – LET’S GOO!!! Warm up: SSH, Grass Grabbers, Abe Vigodas, Downward dog calf, hammy, and arm stretch right then left. Ran a quick lap around the church and went into “The Thang” –> The Thang: LONG SUICIDES – To short island (Exercise), back (Exercise), long island (Exercise), and back (Exercise).ContinueContinue reading “BB Pizza Q Agony @ The County 6/22/23”

Run Heavy, NO coupons. We will be using the KISS method and we will not stop moving. Gloves optional, but recommended. 80’s workout playlist. I am so excited, and I just can’t hide it. SYITG! -Pizza

 STAR COURSE MONTHLY RUCK INCOMING!  As you begin your week and start planning which workouts you will attend, I wanted to put out a PROMO for the upcoming Monthly Ruck hosted by yours truly!For those of you new to rucking, or who may not have been out in a while, this ruck is for you.ContinueContinue reading “PB June Star Ruck – Saturday June 24th, 2023 @ South Posh – 0400-0700”

*Torrential Downpour* PAX piled out of there cars and immediately ran with their coupons to the pavillion at 0528. After a minute to shake off some rain, I geared up the AC/DC playlist and started the warm up with side straddle hops, toy soldiers, abe vigoda’s, and downward dog calf, hamstring, and arm stretch. InContinueContinue reading “BB Pizza @ The Patriot 6/19/23”

#1 – Happy Fathers Day, Kings! #2 – It Gon’ Rain… But, don’t fear, Pizza is here! We will be hitting the pavillion. Bring a coupon, an FNG, and be prepared to work that heart rate. We will warm up, move into something a bit challenging, and then begin the “thang”, which will require aContinueContinue reading “PB – Pizza Q @ The Patriot 6/19/23”

THE MAJESTIC FOG AT POSH WILL BE CLOSED 6/3/23 DUE TO THE PARKLANDS WLKY 5K – PLEASE REPORT TO THE COUNTY

MEMORIAL DAY WEEKEND!!MURPH CHALLENGE!! Every year on Memorial Day, people across the country honor fallen service members by completing the Murph challenge. The Murph workout is performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY,ContinueContinue reading “PB JUNE RUCK 5/27 – 0700 @ The Majestic Fog at Posh – Diablo Q”

PAX in attendance: Kemba (FNG), Quattro, Mr. Roper, Jewel, Pastel, PK, Diane Dukes, Pizza. I went over the (5) core principles of F3 for the FNG – Always free, open to all men, workouts happen rain or shine, peer led, and always ends in COT. Warm Up: SSH, Abe Vigodas, Grass Grabbers, Downward Dog CalfContinueContinue reading “BB 5/13/23 – Pizza Q – The Majestic Fog @ Posh”

Preruck at 0600 Run heavy hill work at 0700 (no coupons) Come get some miles with me and get better. Come enjoy a beautiful sunrise while PAX blow the moment with filthy mumblechatter or a blackblast/dart. 50/50 on rain, but our principles tell me, that doesn’t matter… Prepare yourself tonight. Be ready to smash thatContinueContinue reading “PB Pizza Q – The Majestic Fog @ Posh – 5/13/2023”

The rain almost held off, but… terrential downpour came at 0520. I set up my weinke under a tree, which didn’t help by the way, along with (2) cones with flashlights underneath about 20 yards apart. I wrapped my speaker in a rain proof jacket and started the jams. Pax got out of their carContinueContinue reading “BB Pizza Q – The BoW @ The O 5/9/23”

I will be bringing my first coupon workout I’ve hosted at The BoW @ The O tomorrow at 0530 (Seneca Park). Be prepared to show up and push yourself. You are going to max your heart rate and here are the benefits of doing this daily: Trains your body to move oxygen and blood toContinueContinue reading “PB Pizza Q – The BoW @ The O – 5/9/23”

Pax rolled in at 0527 like clockwork – Meter Maid, Mannequin, Ferb 2.0, Subprime, and Pizza. Loosely inspired by a Q ran at The Garden by Minnow – I decided to take a highly underutilized exercise and maximize it to its full potential. What exercise? The Hop. The WO: 11’s – Burpees up top, hopContinueContinue reading “BB Pizza Q @ Pleasantville 5/5/23”

G’day mate. Join me tomorrow morning at 0530 at Pleasantville (Norton Commons Ampitheater) for a lower body beat down as we go full Kangaroo. Good mix of cardio, lower body, and a little upper body. No coupons. You will get better and earn your Oaks. -Pizza https://www.thesenior.com.au/images/transform/v1/crop/frm/GJZ5TVpAk84wrTzsQfLQRB/f822e05d-05a9-4aa8-ac66-0c896ea1e8cc.jpg/r0_0_768_960_w1200_h678_fmax.jpg

Going to try something out here… A lot of you have asked for a later start time for Mumbleruck. Here is your opportunity… Pre-ruck at 0600 – We will circle back and pick up the rest of the gang at 0700 for another 60 minutes of Mumblechatter, fellowship and miles. Grab your ruck and let’sContinueContinue reading “4/8/23 – PB Pizza Q – The Majestic Fog @ Posh”

I thought to myself, “I’ve never done a coupon Q at The O…” aaaannnndd… I plan to keep it that way (for now). Just lace em up and show up prepared to work. SYITG! -Pizza

Untraditional tabata style PT tomorrow. Stretch your calves and bring a coupon. If you want to enhance difficulty bring a ruck instead. Go time is 0530. Come get better. https://content.active.com/Assets/Active.com+Content+Site+Digital+Assets/Running/Articles/Best+Calf+Stretches/calf+stretch-carousel.jpg

Tomorrow… we will do partner work focused on a common goal. Join me. Get better. SYITG – Pizza

If you don’t know what a pennywhistle or a bouzouki is – Come find out at The Patriot tomorrow as I slice up a traditional, and non-traditional, irish playlist that just might have you drinking whiskey and mimosas by 6:16 in the morning… SYITG!

We are going to explore this beautiful campus. No coupons, but running shoes, and desire to perform are required. Come get better with me and avoid that nasty fart sack. SYITG!

We will get warm fast. We will run… then… we’re going up, down, up, down. You will get better. NSFW Mumblechatter will be on high-alert. “A champion is someone who gets up when he can’t.” – Jack Dempsey. Tomorrow… we will get up. Over. And. Over. Come be a champion with me. SYITG!

February ruck – Friday 24th 7pm This will be a ruck 101 theme.  Good opportunity for those newer to rucking, but also those experienced with rucking.  This will give a variety of rucking experiences, but will have good dose of rucking at its core.  Putting in miles and fellowship.  More to come… Mark those calendars!ContinueContinue reading “Pre-blast – Rucking:101 (Viking Q) – February 24th, 2023 – 7pm EST-???”

I have the Q tomorrow at Big Kapowski @ Bayside at 0530. Show up. Be ready to work. Bring a coupon (or ruck if you have one). Tunes provided. SYITG. -Pizza Simmons

We all have rotating motto’s and saying’s that we live by and get us through the day-to-day. Tomorrow I invite you to PUSH. What does that even mean? Join me tomorrow, bring a coupon, an FNG, and come find out. SYITG! -Pizza

We are going to work around the quadripoint of an intersection between boundaries. No coupons, tunes will be provided, 60 degrees, no excuses. Join me in the gloom, get those IHC points and get better…er. SYITG! -Pizza

Happy New Year! Let’s get this party started. Come join me for a detox and run heavy beatdown Monday morning and get those IHC points. Deciding to achieve is a choice. Join me in making the right one. SYITG -Pizza