Author Archives: f3pk

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 theContinueContinue 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 groupContinueContinue 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 toContinueContinue 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.ContinueContinue 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 ofContinueContinue 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 newContinueContinue 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 hadContinueContinue 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 PKContinueContinue 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 plannedContinueContinue 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 andContinueContinue 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 thatContinueContinue 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 wasContinueContinue 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 onContinueContinue 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 heContinueContinue 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 PAXContinueContinue reading “01/18/19 Backblast PK @ the Chopper”

  Come get at it this Friday. Life is short and there is work to be done. Don’t sad clown it, or fart sack an opportunity to get yourself right.  I will see you in the gloom if you want to make this life your best life.   I am making it mine.  

“The more difficult the victory, the greater the happiness in winning” – Pele Yep, this was a Game Themed Ruck Event brought to the PAX by the Game Show hosts of PK and Malito. No one knew what they had in story, but everyone knew that those two had some fun in store for theContinueContinue reading “01/11/2019 GAME NIGHT Backblast”

Have you participated in a F3 ruck event before? If the answer is no, this is the first official one of 2019, and it is the perfect one to start. Did you participate in a ruck event last year and wondering if/when the next one you should go participate? Duh, it is this one! Not heardContinueContinue reading “01/11/2019 Ruck Pre-Blast: Game Night (by @Malito and @PK)”

Airplane asked me to Q back in December, and I had been looking forward to having my VQ at the County.  I had been excited and did not have a clue as to what I was going to do.  I looked back at my first Q in 2018, and my F3 experience in 2018 asContinueContinue reading “01.05.19 Backblast Gut Busting PK at the Nest”

Looking into my first Q of the new year, made me think of some fond workouts this past year.  We will revisit a few that have made a lasting impression on me.  Come on out, have some fun, and make some new memories for 2019.

Today, Malito and I pulled a bait and switch.  Actually, Kilo double booked the Tank, but who can blame him.  Odds are that Malito and his M may be having their third kid any day now, and I have been a likely fartsack with the Star Course this weekend.  Regardless, it had been a whileContinueContinue reading “Back Blast – The Tank – 10/3/18”

F3 continues to challenge me to get gooder. Come on out to the Fog for a work to get better.  No such thing as a failure who keeps trying. SYITG.

Kilo mentioned to me that the Veteran’s site needed a Q last week.  I thought about it for a whole second before I said Yes!  I have Q’ed a few times before, and was really looking forward to Q’ing when it was not 30 degrees or below.  Plus I had a few items in mindContinueContinue reading “04.04.18 – BackBlast Veterans #Respect”

One of the first F3 workouts that I attended was Tool Time’s Kilo Challenge.  As I was thinking of what I was going to do for my Q at the O, this Challenge came to mind.  Now it was named Kilo Challenge for a couple of different reasons.   We will just claim that it isContinueContinue reading “03/20/2018 BackBlast PK’s Millennium Mile”

I know you guys have those big coupons at the “O”.  Figured on bringing some mini coupon work to the “O”, and work out the bumps in your O track to make it a bit more Poshy. I should have plenty for everyone.  Bring some of your own if you prefer, I won’t judge.  Bricks,ContinueContinue reading “03/20/2018 PreBlast PK Q @ the “O””

I know some of you are trying to get ready for Spring Break and bust out your beach bodies, so I tried not to let everyone down.  With all the AO’s going on Tuesday, I had some concern that the Rooster might have a little bit of an empty nest.  The PAX came out strong,ContinueContinue reading “3.13.18 Rooster Backblast : Spring Break Prep”

Get up to get better.  Come join me in the gloom to push each other to the next level and find out the new exercise I am calling the Springbok squat.