Author Archives: f3pk

I missed out on the last PK Q and heard that I had missed out on something great.  Everyone I talked to after his last pre-blast kept talking to me about it.  I do not want to make the same mistake again, so I will definitely be there for the next PK Q.  Come onContinue reading “Pre-Blast 06.12.2020 PK at the Chopper (Vets)”

Time to get back out.  This will be a you versus you, with room to move for all.  Goal is to keep active, and keep moving.  I am bringing out the workout that I call the Tomb Raider.  No coupon work, gloves are recommended (bear crawls will be had).  Hope to see some HIMs outContinue reading “Pre-Blast 06.03.2020 PK at the Tank (Vets)”

In keeping with the tradition of North Posh we will run.  We will be spaced out and running back and forth.  No coupons, No partner work, No physical contact required.  We will work on keeping the heart rate up and half the PAX in motion.  I am posting a picture of the plan to mumbleContinue reading “03.16.2020 North Posh PK Preblast “RUN””

Pardon the delayed backblast, but here it it.  The workout was themed the Musketeer in honor of F3 being more than a workout.  I have depended on and hope that other have been able to depend on me as well.  For that, it as an All 4-1 and 1-4 all workout. As time achieved 5:30,Continue reading “02.25.2020 PK’s “Musketeer” Backblast”

Come on out for some FAT Tuesday!   PK has a bum wheel, so we won’t be covering a ton of ground, but we will be getting work in.  Remember to wear your brightest colors and come on out in remembrance of Faye.  Help show that F3 is not just another workout group.  Come out inContinue reading “02.25.2020 PreBlast PK @ the Mutt”

What can I say, sometimes life throws you curve-balls.  Tuesday did not go as planned for myself, and I had forgotten entirely about my Q for 02.12.2020.  Kilo kindly reminded me to see if I needed help, so I knew I would have at least 1 Pax there if I could not get my preblastContinue reading “02.12.2020 PK at the Tank Backblast”

PAX: Focker, Aerobie, Holy Roller, Pew Pew, Ripple, Deep Dish, Lew Pew, Cochran, Potter, Jitterbug,  Buzzsaw, No.2, Huggies, Stickup, Jumpseat, FNG (Colonel Klink), PK (Q) It had been a while since I had made a weekday workout at the Posh.  This site has many great attributes, and probably should be in strong consideration for AOContinue reading “01.27.2020 PK’s Funhouse Backblast”

Come on out to the gloom as PK brings back the joy of the funhouse to the incubator.

No matter how late I write this, it was a memorable workout that I will not forget.  The weekend after Thanksgiving, the weather was less than ideal, and two HIMs joined me in the gloom for some good PT, quality second F, and the right amount of third F. Who was there? Vincent, Tron, PKContinue reading “Backblast – 11/30/2019 Alphabet Soup”

Thanksgiving got you to full to move.  Put down the turn and get some Alphabet soup with PK @ the O. Forecast calls for 100% chance of rain and getting better.  Dress accordingly and bring a good attitude, or don’t, just be ready to move.

Heavy’s are not my thing.  The cold is not my thing.  I am very thankful for the 2 other HIMs who braved the cold on Monday to come out and work at getting better. PAX: Plumb Bob, Yoshie, PK (Q) As everyone gathered, the disclaimer was given.  We triangled up for the warm-up. SSHs –Continue reading “10.28.2019 Heavy Backblast”

Start the week off right.  Come on out and see what toys we will move out at Big Mo. Bring a weight that you can manage.  It can be whatever you prefer, plate, kettle bell, ruck.  Fun will be had, memories will be made, sweat will be shed, and you will get better.

PAX: Bulletin, Zima, Deep Dish, Leprechaun, Ripple, Buzzsaw, Stick Up, Viking, Soft Top, Gilligan, Dauber, Cracthit, Gisele, LuLaRue, Captain Crunchberry, Jolly Rancher, Meathead, Woooo, PK Ghost Q week has been fun.  The shenanigans this week have further reminded me that there is more to F3 than just the workout.  Jolly Rancher let me have theContinue reading “BB – 10.25.2019 Wisteria Lane Strikes Again! PK”

The Mutt guys are getting things down to an exact science.  Sump Pump locked me into Q earlier in the month when he passed me the clipboard to sign up.  Then as time was nearing 5:30, it appeared that it was only going to be 3 guys.  Without fail, 5:29 the rest of the groupContinue reading “Backblast 09.26.2019 PK the Extender at the Mutt”

Going to try a few things and a few of my favorites time pending.  We will be doing station work around the school, some coupon work, some bear crawls and something that sounds good on paper.  We will see how it goes.  No long distance running, however you will have to move from station toContinue reading “09.26.2019 PreBlast The Extender @ the Mutt”

Weather conditions were ideal this morning.  A nice cool 74 degrees, clear skies, and a perfect atmosphere to start the day.  I arrived a bit early to get the site ready for what I had planned.  Glad to see a couple of the PAX out there in the gloom getting some extra credit work done.Continue reading “Backblast 09/04/2019 PK Q at the Tank”

Come out to the Tank to enjoy the friendly confines of the Tank.  We will move around in stations, visit a few exercises I have done at every Q this year, and ultimately get better.  Not run intensive, and plenty of options to modify.  No coupon work, all you versus you, and we will sweat.

There is one rule that F3, and life in generally, continually teaches me.  You can not control everything.  When man makes plans, God laughs and says watch this. Q-School at the tank began like I imagine every other school day was for most of the PAX growing up. A few good students getting out ofContinue reading “08.07.19 PK Q School Backblast”

Don’t be a sad clown and fart sack.  Come out to the gloom, and realize how small the obstacles are that are keeping you from your dreams.  We will go over the items that have made F3 great for myself and so many other men out there.  Bring a friend, or come make some newContinue reading “08.07.19 – Pre-Blast PK’s Q-School 0530 @ the Tank”

June had been physically rough for myself.  A couple of indoor soccer games, lots of bourbon, and to much time on vacation to Disney and the beach left my knees wobbly, and 12 pounds heavier.  Retainer presented me the opportunity to start accelerating again and Q back at where I first started (Posh).  I hadContinue reading “PK’s Pain Kilometer Backblast 07/13/19”

Bringing a favorite workout back to the Posh.  Be there at 7 and ready to sweat.  Not a ton of running, so if you want to cover a few miles before it gets to hot, join me at 6 in the gloom or message me on Slack if you want to meet earlier.  Otherwise PKContinue reading “PreBlast – 07/13/19 PK @ the Fog”

It was 3:30 am when thunder began rolling through my neighborhood.  The rain was pouring down.  Probably sounded worse, as my house is currently getting new gutters, so it sounded as if waves of water was running off the roof.  Didn’t matter, Fungi needed a reliever to Q the Tank, and the sweat I plannedContinue reading “Backblast Guest Q by PK at the Tank 06.05.19”

It was a perfect weather morning for my VQ2.  I arrived early and in the dark quiet I looked at the Veteran’s Memorial Wall and saw the USA flags waving in the breeze.  What a great reminder about how good I have it and to never forget the men & women who gave me andContinue reading “Backblast 5/22 @ The Tank w/ Rhythm”

Strange what happens in the gloom, can influence and change one’s perspective for the day/week/year/life.  Getting up and choosing to date that daily red pill, may not make you vomit rainbows.  The side effect for my red pill does fill me with so much positive energy that I feel like I am. Most times thatContinue reading “Backblast PK 04.26.19”

Come on out and explore the fun confines of Veteran’s Park in the gloom with PK.

To anyone who hasn’t seen the picture I put with my Pre-Blast (which I assume is many, as there were only 5 at this workout) it central theme is about realizing that each of us are capable of more than we know. Every time you clog a toilet you’ve exceeded someone’s expectations. This workout wasContinue reading “03.11.2019 Big Mo RockOut with PK Backblast”

Start the week off strong and exceed your own expectations with a heavy beatdown brought to you by PK.  We don’t get up for easy, however after this heavy workout the rest of the day will be easy. Bring a weight (kettlebell, ruckplate, or wieght plate).

Finally the backblast from Monday.  Man, it seems like such a long time ago.  I remember it like it was yesterday.  Maybe because I have been paying for it all week.  More on that later.  It was the morning after the super bowl.  My kids school thought that people would be partying to hard onContinue reading “Nest – 02/04/19 PK Backblast”

Catfish said Monday’s are run heavy workouts.  I have never enjoyed running, however F3 has helped me feel like I am get better at it.  Just ask Worm.  Just this morning at the Chopper he said that it was surprising how fast I was.  He was either surprised because I was fast, or because heContinue reading “PreBlast 2/4/19 North Posh PK Run @ the Silo”

Some days you wake up and you feel that it is going to be a great day.  Today was one of those mornings.  Snowday put out a message on Slack the night before searching for a few HIMs to join him in some early morning pre-work-out extra credit.  I had planned on keeping the PAXContinue reading “01/18/19 Backblast PK @ the Chopper”