We will celebrate the Fourth of July tomorrow the only way I know how to at F3. By working out, playing Burpee Football, and having a cold one. Happy Fourth, everyone. Be safe.
Headed back to Pleasantville in the AM. Bring a coupon. We will make good use of it. Let’s roll. 0530. Norton Commons Amphitheater. SYITG.
Im calling the 1:00 VBO “Afternoon Delight” until someone makes me stop. Warmed up with IWs, GGs, planks, runner stretches, and yoga poses. Thang One: the Eastern HS football coach posted this workout on Twitter. 5 exercises, (for me, that was burpees, merkins, left arm rows, right arm rows, weighted squats). 10 10 reps each,Continue reading “Afternoon Delight 4/10”
Open to all. Click here: https://zoom.us/j/194311189?pwd=LzlBdVdEYzR0aExTZWkyOVNwK1cydz09 Meeting ID: 194 311 189 Password: 815535
I need to get out of the house, and I haven’t been on a proper ruck in too long. So, we’re going to try this. We’re doing a virtual ruck on Thursday night, followed by a virtual happy hour. Start point: your front door. Endex: your front door. Before Thursday night: download the zoom appContinue reading “Virtual Ruck Night Thursday April 9”
Retainer (Q), Potter, Frankenbaby, Jewel Told everyone in the preblast to bring a light weight, heavy weight, and a bench or something else to step up on. Started with a 5 minute COP warmup alternating traditional F3 workouts with pushups. Then did this circuit: 2 minutes each, AMRAP: (1) Overhead presses with light weight; (2)Continue reading “Zoom Heavy BB”
I’m taking the first Heavy Zoom Q on Tuesday morning. The link is here: https://zoom.us/j/152839532 Please try to bring three things that should be easy to find in your home: a light weight, a heavy weight, and something to step on. For example, I’m bringing a 30 pound coupon from my garage, a 5 gallonContinue reading “Heavy Zoom on Tuesday”
Posh will be open on 3/25 at 0530. We will run. Trail shoes encouraged. We will distance. 10 feet apart at all times. If we do not distance, there will be punishment. If you can handle it, SYITG.
I’m getting paranoid, and so we were very cautious. 10 feet apart the entire morning. Violet Vincent (R) Flounder Tammy Faye Baker Russdiculous Handbook Retainer (Q) Disclaimer and COP, including SSHs, merkins, GGs, merkins, Toy Soldiers, merkins, IWs, merkins, and 2 minutes of runner stretches. Mosey to the halfpipe, 10 feet apart all the way.Continue reading “Distancing at the Ruiner BB”
Viking asked me to Co-Q a ruck with him last December when OJ was organizing the 2020 Ruck Q Calendar. Why the hell not? This will be fun. When we met at Brownies last month to plan, this guy whipped out a laptop with a list of 12 different themes and strategies for the nightContinue reading “SLASHERRUCK BB”
Pax: Nino, NiceNSlow, Huggies, Meter Maid, Mr Kotter, Catfish, Wide Right, Retainer QIC, Dunphy Warm up: SSHs, 10 merkins, GGs, 10 merkins, toy soldiers, 10 merkins, IWs, 10 merkins, and two minutes of runner stretches. The Thang: Fartleks. Set up cones 0.07-0.08 miles apart. Pax run sprints between cones all the way around campus forContinue reading “Garden Fartlek Backblast 3/10”
Lace ’em up boys. We are going to take a stroll around the Garden on Tuesday morning. Nothing too heavy. But lots of things real fast. I ran this Q at the County last fall. This will be fun. 0530. Garden. Run Heavy. SYITG.
Retainer’s coming in hot for the Heavy Foundry at the County on Wednesday. Come say hello to Phyllis, Gladys, and the rest of the Bridge Club. Get ready to lift. And carry. And carry some more. 0530. SYITG.
YHC has been injured and out of the gloom this week. I can’t run, so that means you’re not running. Instead, we’ll make our way to the coupon pile and do as much havoc with them as we can for 45 minutes. I love the Chopper. This will be fun. 0530. SYITG.
Get out to Norton Commons in the morning. It might feel cold when we get started, but you’ll be shedding layers by the end. I’ve got a few new tricks up my sleeve. You won’t want to miss it. SYITG.
Let’s help get those numbers up, and let’s wear green tomorrow. I’ve got a bum leg, so I grabbed a Q to do something with zero cardio. Coupons are coming, with a possible appearance from Phyllis and Gladys. We start at 05:15 at Douglas Hills. SYITG.
Tomorrow morning at Posh we’re running to Pope Lick and back. If you slap the Gheens Lodge, slap the bathrooms at Pope Lick, and then slap the Gheens Lodge again, you’ve run 8 miles. I’ve got 5 HC’s already. Who else is in? 0530. Let’s roll.
Happy New Year! PAX: Retainer (QIC), Gypsy, Deep Dish, Maxi, Mr. Kotter, Dynomite, Potter, Stick Up, Sweet Tart, Lady Bird. 10 Pax got up and got after it to start the new year right. After a quick disclaimer and mosey around the parking lot, we started the main thang, which will take some time andContinue reading “2020 reps for 2020. BB from the Bridge”
Posh is running on holiday hours tomorrow. Join me at 0700 to get the new year started right. And because I’m running a race later in the day, I can guarantee that there will be no wind sprints over the Bridge. 2020. 0700. SYITG.
Backblast from the Birthday Q at the Garden on 12/19 Flounder Fructose Uncle Rico Catfish Retainer QIC Nino (Fartsack) No real reason to bust Nino’s chops here except we mentioned we hadn’t seen him at the Garden in a while and Flounder thought it would be funny. Started with a COP of 25 SSHs, 20Continue reading “Very Gardeny 12/19 BB”
Tomorrow’s my birthday, and I only want two things: 1. a whole bunch of used sleeping bags for Jitterbug’s Wayside F3 drive; and 2. a bunch of friends to do a hundred bodybuilders with. Come out to the Garden tomorrow and bring me my gifts. We’ll stay off the grass. 0530. SYITG.
North Posh 12/16/19 BB. Pax: Huggies, Carlton, Retainer (QIC) We love doing ladders in F3, where we gradually add one exercise to a list of exercises, with each round separated by a sprint. Since North Posh is run-heavy, I thought we’d run a reverse ladder and do rounds of just one exercise, with each roundContinue reading “Beastmode Backblast”
Enjoy the last of the weekend Christmas prep and holiday times. Beastmode is back on Monday at North Posh. HEAD LAMPS ENCOURAGED STRONGLY. 0530. North Posh. SYITG.
Come out at 0530 and get 6 miles in before Nino’s 0700 Bday post. See ya ITG.
It’s not a Bridge Post if you don’t do something on the Bridge. So, I decided to cook up something that I hadn’t seen before. PAX: Dry Rub, Double Down (R), Lady Bird (R), Jitterbug (R), Stickem, Dynomite, VeraDeMylo, Mayhem, Buzzsaw, Maxi, Retainer, Woo, Mr. Kotter Mosey lap to the Coupon Lot for the COP.Continue reading “Bridge Backblast 12/4”
I fartsacked this morning’s County post Q’d by McAfee and Catfish, so I’m gonna try to make it up tomorrow morning when I Q the Bridge. Come out and see what I’ve got in store. I promise: no running, burpees, bear crawls, or box jumps will be called.* 0530. SYITG. Retainer * Representations made inContinue reading “PB for the Bridge, 12/4”
Happy Thanksgiving from the Second Annual F3 Burpee Football Bonanza! 28 PAX made it out for the game: Jolly Rancher, Airplane Co-Q, Gisele, Mayhem, Rice 2.0 FNG, Backflop, Spygate 2.0, Crockpot, Brown Water, Limestone 2.0, Worm, Porkchop, Valdez 2.0, Exxon , Fungi, Meter Maid, Presto 2.0, Bob Ross, Rocky, Gilligan, Double Down, Dauber, Retainer Co-Q,Continue reading “Giving Thanks For F3”
Dauber Brown Water Jerry Maguire (R) Valdez Gisele Retainer (Q) Cold one this morning scared a bunch of folks away. No worries, I’ll get ya moving. Warm up lap around the lot, get the coupons, and circle up for COP. 50 SSH’s, GG’s, and runners stretches. Followed by the Thang. The Thang: 4 corners. 4Continue reading “Too Late BB 11/12 from the County”
Pax: Catfish Abacus Milton Dauber Carlton Cochran Le Pew Retainer (Q) Hard weekend at the Hillbilly Half Marathon for me, easy race for Catfish. So I changed up Beastmode and went heavy on weight and light on running. COP: 20 calf raises, 25 SSH’s, 20 IW’s, 20 GG’s, and 2 minutes of yoga runners stretches.Continue reading “North Posh BB 11/18”
Catfish and I ran the Hillbilly Half on Saturday, and I haven’t exactly recovered yet. That means you get a discount at North Posh on Monday morning. It’s coupon day. No running, and your waist still gets half off. Bring a head lamp anyway. 0530. SYITG.