The theme of today’s workout was hurry up and wait. This furniture man wanted to give everyone a little taste of what it’s been like to try to reopen retail. What is hurry up and wait? Glad you asked. Kind of like a Dora but not nearly as much fun. Conditions: perfect. PAX: Peach AshleyContinueContinue reading “6/9/20 Scratch-N-Dent Q at LOCO Backblast”
Author Archives: f3scratchndent
6-9-20 Scratch-N-Dent Q at the Loco PreBlast
Hey, this is Scratch-N-Dent, your friendly neighborhood Q for the Loco tomorrow. Come on out in the gloom for some good ‘ole Hurry-Up-And-Wait. You’re wondering what is Hurry-Up-And-Wait? You’ve never heard of it because I just made it up. You’ll like it, I promise. And there will be more than enough burpees to go around.ContinueContinue reading “6-9-20 Scratch-N-Dent Q at the Loco PreBlast”
10.15.19 BB Smash Bros Co-VQ: Loco @ The County
Yesterday, the Smash Brothers—My Pleasure and Red Card—put together a brothers-themed work out for the Pax at the County. Weather: perfect Pax: Crock Pot Scratch-N-Dent Wildflower Mama’s Boy Grizzly Dauber Abacus Gisele Flip Flop Fungi Asian Zing (R) Uncle Sam (R) Peach Bulletin (R) Jolly Rancher Cratchit Dutch Oven Brown Water Limestone Big Bird CochranContinueContinue reading “10.15.19 BB Smash Bros Co-VQ: Loco @ The County”
10.14.19 PB: Smash Brothers co-VQ, LOCO @ The County
Tomorrow, My Pleasure and Red Card (aka The Smash Brothers) will be leading a co-VQ at the County. It will be a brotherhood theme front to back. If your brother can’t come to F3 tomorrow, that’s ok: these brothers will you hook you up with the next best thing! First, a not-so-calm version of knockContinueContinue reading “10.14.19 PB: Smash Brothers co-VQ, LOCO @ The County”
9/24 BB: Loco @ The County w/ Scratch-N-Dent
AO: Loco at the County. Conditions: clear and cool. PAX: Red Card My Pleasure Gisele Peach Flip Flop Asian Zing (R) Cardigan (FNG) Crock Pot Cratchit Mud Bug Pew Pew Wildflower Gilligan Wiki Red Wagon Jerry Maguire (R) OJ Dauber Scratch-N-Dent (Q) Started COP with a disclaimer a some brief, light stretches. Split into twoContinueContinue reading “9/24 BB: Loco @ The County w/ Scratch-N-Dent”
9.23 PB: Loco @ County w/ Scratch-N-Dent
Go-time at the County tomorrow. We’re gonna run an old fashioned Death Star with a lot a reps and some grind-it-out locomotion. Come out and get better. SYITG, Scratch-N-Dent
Backblast: 6/24 – Incubator
For this Q, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Sounds like its time for a trip to the honey hole! Conditions: ideal. 70*, clear, light breeze. PAX (16): Big Bird, Dorothy, Abacus, Lady Bird (R), Glaucoma, Sadie, Woo, Bob Ross,ContinueContinue reading “Backblast: 6/24 – Incubator”
6/20/18 Backblast: Black Ops at Rough River
Beautiful days at the lake begin with difficult workouts by the lake. Today we decided to make use of some features at Rough River Dam State Park. Conditions: postcard perfect. PAX: Ashley, My Pleasure (2.0), Red Card (2.0), Scratch-N-Dent (Q) COP: Arm Circles, Abe Vigodas, Imperial Walkers, 25 SSH with a burpee every after 5thContinueContinue reading “6/20/18 Backblast: Black Ops at Rough River”
6/12 Back Blast: Rough River Black Ops
Swim, Pike, Run! For this week’s Rough River Black Ops, we decided to get a little crazy. If IHOP can start changing up letters, so can we. Thus: Swim, Pike, Run. PAX: Ashley, Scratch-N-Dent (Q). Couldn’t get the 2.0s out of bed. COP: Disclaimer, Mosey down the dock. Arm Circles, Abe Vigodas, Imperial Walkers. THANG 1:ContinueContinue reading “6/12 Back Blast: Rough River Black Ops”
6/5 Backblast: Black Ops at Rough River
CONDITIONS: perfect. PAX: Da Vinci (FNG), My Pleasure (2.0), Red Card (2.0), Ashley, Scratch-N-Dent (Q) To keep this Rough River Black Op rough, I decided to make use of the natural terrain and some special features. My in-laws’ lake house is near an abandoned boat launch ramp. It is seriously steep. Steep enough that itContinueContinue reading “6/5 Backblast: Black Ops at Rough River”
6/5 Preblast: Rough River Black Ops
Who likes it Rough? Rough River, that is. Ashley, My Pleasure, Red Card, and I will be down at Rough River for the next couple days. We’re gonna Black Ops on a boat dock and a seriously steep boat ramp. If anybody is in the area and wants to join us, hit me up andContinueContinue reading “6/5 Preblast: Rough River Black Ops”
5/31 Backblast: Black Ops at St. Al’s
For my VQ, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Obvious answer: burpee box! Plus some other fun tricks. Conditions: ideal. 68, partly cloudy, light breeze. Q: Scratch-N-Dent PAX (15): My Pleasure (2.0/FNG), Peach, Valdez, Airplane, Porkchop, Ashley, Fergie, Cochran, BigContinueContinue reading “5/31 Backblast: Black Ops at St. Al’s”
5/31 Preblast: St. Al’s Black Ops
So you’ve heard of the Circle of Pain? Come on out to St. Al’s for the Rectangle of Pain, aka the Burpee Box. But wait: there’s more! Double Coupon Day, courtesy Scratch-N-Dent. Come and get better. SYITG
F3 Louisville 