Author Archives: Mike

Feeling Alone In a time where men everywhere seem permanently connected to their “smart” phones, more people feel isolated and alone. On the whole, we have more “friends” and yet have less meaningful relationships. In a 2023 study nearly 60% of people feel alone or lonely on a regular basis! Consider how isolating that mustContinueContinue reading “F3 Combating Loneliness “

Leadership and Fitness Leadership and Fitness have more in common than one may think on the surface. Men are designed to accelerate through life.  Accelerating requires getting our heads in the right places.  While I’ve exercised first thing in the more for years (6+ with F3 and 10+ before F3), I found F3 provided aContinueContinue reading “How Are Fitness and Leadership Related: More Than a Workout”

Introduction: The Dawn of a Rainy Challenge In the quiet, early hours of Pewee Valley, KY, as the world still slumbered under a blanket of stars, a group of seven men—Geisel, Double Pump, PCI, One Star, Cochran, Big Bird, and our leader Abacus—gathered at The County for a workout unlike any other. The day wasContinueContinue reading “Backblast – Embracing the Rain: A Tale of Resilience and Camaraderie at The County’s Loco Workout Backblast – The Loco 11/21/23 Abacus Q”

Once upon a chilling October morning, the small town of Loco at the County was shrouded in an eerie silence. It was October 24, 2023, and the townsfolk had yet to rise from their slumber. In the heart of this quiet town, a group of dedicated men had gathered at the Brown Water gym, determinedContinueContinue reading “Ghost Q -The Loco Abacus 10/24/23”

Bring your running shoes, gloves, and desire for pull-ups. SYITG

It was a dark morning. Well the moon lit up the morning sky very brightly. Some of the older PAX are experiencing reduced night vision and needed light. The skyQ delivered a beautiful moon that silhouetted the trees and sign post lovely. Captain Crunchberry came prepared with a light and dutifully carried it to theContinueContinue reading “2/16/22 – BB RunOps – NorthPosh Hills; Abacus Q”

The older I get the more extreme the cold feels. Monday was in the 20’s with some wind. Despite the chill 18 pax turned out for an Abacus old fashioned Q. After the disclaimer we moseyed 2x’s around the courthouse followed by COP to warm-up. THANG I: DORA 150, 250, 350 – Partner 1 ranContinueContinue reading “BackBlast – The Patriot 1/24/22 Abacus Q”

SYITG for a keep you warm old school beatdown. Flutter kicks are planned so we can see the Geminids meteor shower!

Nine PAX turned out for a body weight old school beatdown. PAX – Yankavic (R), Cochran, Honey Do, Dauber, LePew, Single Source, Backflop, Flexseal, Abacus Q We warmed up with nuclears and various other easy body weight exercises. After a bit of warming up we headed off to the back parking lot for some 11’s.ContinueContinue reading “BackBlast – 11/2/21 Boondocks Abacus Q”

Let’s get ready to work! The weather will be cool, but you will warm up. No coupon or pull-ups. Bring running shoes and gloves. SYITG!

Running shoes, gloves, and a smile are all good things to bring to Pleasantville ITG. We will run loops around the main square with some PT tossed in for good measure. Start October off on the right foot. SYITG!

A few weeks back YHC stumbled into the Vets heavy. The beatdown was challenging and tough despite a slightly lower intensity than running all out. When the opportunity to lead the Foundry presented itself, I jumped at it. This was my first Q at the Foundry and maybe first Foundry workout. 12 PAX turned outContinueContinue reading “BackBlast – 9/1/21 The Foundry – Abacus Q @theCounty”

Join me for the most limited running workout I’ve ever Q’d. Don’t worry we will work plenty hard. No tabata, that might be the most boring workout ever created. Bring a coupon. SYITG!

Tuesday morning was perfect. The temps were in the upper 60’s and humidity was low. That’s how I remember. 13 PAX including 1 FNG turned out for a classic Abacus Q (e.g., lots of merkins). COP of the normal crazy things to warm our bodies up. No nuclears today, next time. Then off on aContinueContinue reading “BackBlast – Boondocks 8/17/2021 Abacus Q”

Abacus makes a return to the Boondocks as Q this Tuesday. Join me as we explore the docks and get some work in. Bring a coupon. SYITG

Come out to climb the ladder. No coupon necessary. SYITG

Two PAX turned out for F3’s version of the Barbara WOD. Quick disclaimer was given and we moseyed to quickly warm-up on this cool morning. SSH, Abe Vigota, Michael Phelps, and Kendra Newman’s also helped. Our mosey continued to the playground where we began a modified version of the Barbara WOD. 5 Rounds of: 10ContinueContinue reading “Back Blast – The Agony @theCounty 4/22/21 Abacus Q”

Here’s the workout…or something close to it. Disclaimer Nuclears (Ever wonder how many is too many), Abevigotta, grass grabbers, Squats, Merkins, Downward dog, Nuclears Manmakers (Bring Coupon) Sprints – 8 X EMOM 100 Meters down / jog back (the jog is the rest) 11’s – Merkins / Big Boy’s Depending on our time left weContinueContinue reading “PreBlast – 4/1/21 Moonshiner Abacus Q 0530 Peggy Baker Park”

We will run! If you love running come out. If you hate running come out. You will get better. We will warm-up. We will run sprints. We will cool down / stretch. Running shoes are necessary. No coupon necessary. SYITG!

Saturday is long run day for the Runners BO. This Saturday we will complete an out and back from the Pope Lick Soccer Fields. Contact Abacus (via slack) for parking questions. Workout – Warm-up 1 mile Effort – 1 mile at 8:40 Pace, 8 Miles at 7:40 Pace Cooldown – 1 mile Stretch at endContinueContinue reading “PreBlast – Runners BO 2/27/2021 Abacus Q – Parklands Soccer Fields 0600”

Weekly the F3 Runners will run speed workouts open to any man looking to get faster. Locations may vary. Join the F3 Runners channel on Slack. YHC will attempt to put up preblast as well. These workouts, like all F3 workouts, are U v U. ITG the runners completed a 1 to 2 mile warm-up.ContinueContinue reading “2/24/21 – Runners B.O. BackBlast @theCounty – Abacus Q”

2021 is your year to run faster! ITG YHC will lead you through a U v U set of run repeats around the egg lawn. Meet at regular posh. 0530 Wear Running Shoes We will wrap up at 0615. SYITG

Yo! Fun was had by all! Jolly and Pelican burpees are fun. Temps were a balmy 80 degrees which kept the pax plenty warm. For good measure we moseyed to the concession stand made a loop around the fun dip station and headed back to the parking lot. YHC rolled an ankle a few weeksContinueContinue reading “BackBlast – 1/12/21 BoonDocks Abacus”

Burpees, Manmakers, WMD, and Running…maybe big boys. SYITG!

7 PAX turned out despite the 93% chance of rain. All rain drops pushed through prior to 0530 and the PAX remained dry. PAX – Double Down (R), Valdez, Hush Puppy, Meter Maid, Honey Do, Flip Flop, Abacus Q We began with an easy mosey around the property and some COP with Nuclears (starting withContinueContinue reading “BackBlast – TheLoco 1/5/21 Abacus Q”

You won’t be cold long. After a quick mosey wind sprints will begin followed by burpees then more sprints and burpees and more. When will we stop? Maybe when someone splashes merlot…or maybe not. Let’s get better! SYITG

Vikings plunder and pillage. Long before smart phones kept track of all vital stats one calculation device stood above all the rest, the Abacus! Abacus marked the miles and Viking administered a pillage worthy beatdown of max reps, static holds, and explosive power. Each mile the PAX focused on pillaging their upper, mid, and lowerContinueContinue reading “BackBlast – The Silo 12/7/2020 Run and Pillage (Abacus and Viking Q)”

YHC is bringing the pain to small groups of the County! The County posts record numbers. Plan to split up into 2 or more groups if more than 10 PAX turn out. We will run complete some body weight PT (no coupon necessary) run some more and stretch (we don’t stretch enough). SYITG!