Author Archives: Mike

BackBlast – #BlueOps 6/11/19 Abacus Q

Our mid-June weather is bouncing all over…rain, heat & humidity, cool spring like mornings…Today was cool spring like and wonderful. In fact it the conditions were perfect for a land based beat down, but not for the #BlueOps Dolphin PAX. This PAX puts the theory of “you only get wet once” to the test beatContinueContinue reading “BackBlast – #BlueOps 6/11/19 Abacus Q”

BackBlast – #theFOG Abacus Q 5/25/19

Conditions perfect. Parking lot crowded. PAX count – 12! Wapner, Little Jerry (R), Huggies, Gypsey, Mr. Kotter, Lady Bird (R), Double Down (R), Rhytmn, Latex, Fructose, Greenwich, Abacus Q Workout was simple. Disclaimer then we set off on an Indian Run around Egg Lawn for 1 mile. THANG 1: 11 Merkins every 30 seconds forContinueContinue reading “BackBlast – #theFOG Abacus Q 5/25/19”

PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800

ACCORDING TO A DEPARTMENT OF VETERANS AFFAIRS STUDY EACH DAY OVER 20 VETERANS TAKE THEIR OWN LIVES. IT TAKES A COMMUNITY TO HEAL A WARRIOR™. You can donate here. Meet me ITG where we will get better while remembering those who sacrificed for our freedom. The workout is simple: Run 1 mile 11 Merkins onContinueContinue reading “PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800”

BackBlast – #BlueOps 5/17/19 Abacus Q

YHC was humbled to lead the Friday #BlueOps. PAX – Star Child, Areobie, Alexa, Airplane, Abacus In the middle a set, Areobie was busting out some butterfly (YHC can’t swim buttefly, so clearly there were modifications going on): THANG – W/U 250 (100 Swim, 100 Kick, 50 Swim) Set 1 – 3X 50 Merkins, 25ContinueContinue reading “BackBlast – #BlueOps 5/17/19 Abacus Q”

BackBlast – #theSilo @NorthPosh 4/22/19 Grinder / Abacus Q

PAX – Catfish, Dunphy, Cochran, Iceman (R), Jitterbug (R), Milton, SweetTart, OJ, Abacus, Grinder SOS came out after convergence #TheSilo needed a Q or 2. YHC and Grinder stepped forward…maybe everyone else took a step back? HMMM. Either way neither Grinder nor YHC wanted to disappoint the PAX. Weather – picture perfect. E N OContinueContinue reading “BackBlast – #theSilo @NorthPosh 4/22/19 Grinder / Abacus Q”

BackBlast – #theNest @theCounty 4/6/19 Abacus Q

Through dumb luck and Siri’s spell check I texted the PAX of the county that YHC was going to steal their soles ITG. Mostly, the PAX hate the idea of running long distances. YHC on the other hand enjoys running, so something had to give. PAX – Shitzle (Down Range and R), Crockpot, Jolly Rancher,ContinueContinue reading “BackBlast – #theNest @theCounty 4/6/19 Abacus Q”

BackBlast 4/2/19 – #theLoco @theCounty Abacus Q

PAX – Valdez, SweetTart, Bulletin (R), Jerry McGuire (R), Uncle Rico, Pew Pew, Jolly Rancher, Big Bird, Ashley, Little Jerry (R), Crockpot, OJ, Cowboy, Viking, Seabiscut, Lady Bird (R), Abacus Q YHC promised pain and the lack of mumble chatter indicated SUCCESS! Mosey to front lot for COP and warm-up. Mosey to parking lot forContinueContinue reading “BackBlast 4/2/19 – #theLoco @theCounty Abacus Q”

BackBlast – CSAUP 3/23/19 North Posh Abacus Q

Several weeks ago at a North Posh run workout Dunphy floated the idea let’s run 50K around the 1.8 mile loop called the Coppiced Woods Trail. If you’re keeping score at home that’s 20 laps! Hmmm! Seems like a great CSAUP opportunity. YHC jumped on the idea and set the date of March 23, 2019.ContinueContinue reading “BackBlast – CSAUP 3/23/19 North Posh Abacus Q”

PreBlast – CSAUP 3/23/19 0630 to 0930 Abacus Q Meet at North Posh!

What – as many laps around Coppiced Woods Trail as possible in 3 hours. When – 3/23 0630 to 0930 Do 1 lap to 20+ just get out and get better Come after the normal beat down at the Fog, County, O, Bayside or Mutt! This is not a RACE! You V You! I’ll haveContinueContinue reading “PreBlast – CSAUP 3/23/19 0630 to 0930 Abacus Q Meet at North Posh!”

BackBlast – 3/21/19 #theAgony Abacus Q

Starting with COT first b/c it’s my BB and I want to. One year ago, Sara was formally diagnosed with breast cancer. Initially it was DCIS, very early stage 1, as various biopsies came back the rating changed to Stage 1. Still very early, but cancer is the unknown, scary thing that no-one ever wantsContinueContinue reading “BackBlast – 3/21/19 #theAgony Abacus Q”

PreBlast – #CSAUP 3/23/19 0630 to 0930 Abacus Q Parklands #NorthPosh

Why – It’s my birthday, I’m planning a CSAUP to see what we’re made of on March 23rd. What – AMLAP (as many laps as possible) around the Coppiced Woods Trail When – March 23, 2019 0630 Where – Meet at North Posh We will slow mosey to the start point. Distance – TBD b/c it’sContinueContinue reading “PreBlast – #CSAUP 3/23/19 0630 to 0930 Abacus Q Parklands #NorthPosh”

BackBlast – 3/3/19 #F3Runners Abacus

PAX met at The O normal spot (Seneca Park Tennis Courts). Normal disclaimer plus be careful and watch for cars on the run. Assume cars don’t see you b/c the driver probably doesn’t! PAX headed out to the Seneca Park Trails for a 2 miler down the hill / golf course. Then back up theContinueContinue reading “BackBlast – 3/3/19 #F3Runners Abacus”

BackBlast – Bag of Wrenches 2/19/19 Abacus

16 PAX turned out to get better with Abacus in a UvU workout. YHC modified early into the Q and after a quick mosey to the tennis courts PAX knocked down AMRAP merkins for 60 seconds. Turns out the PAX is strong and is in shape according to USA Today. COP for proper warm-up. SSH,ContinueContinue reading “BackBlast – Bag of Wrenches 2/19/19 Abacus”

BackBlast – BlackOps #F3Runners 2/16/19 Abacus Q

PAX – Little Jerry and Abacus Q PAX met at St. Al’s, #theCounty, at 0430 for a 20 miler around eastern Jefferson County. The weather was perfect: 30 degrees, light breeze, and NO rain! LJ is a beast! He jumped straight into a 20 miler coming off of vacation where the longest he ran wasContinueContinue reading “BackBlast – BlackOps #F3Runners 2/16/19 Abacus Q”

BackBlast – #theSilo 7/11/18 Carlton Q

February 11, 2019 F3 – morning workout – North Posh Sorry so late with the BB but had a great time with first Q! Great turn out, 17 strong. The Mutt showed up in numbers. Had to make the day count. Didn’t want to tarnish the reputation of North Posh, so went leg/cardio heavy. Weather:ContinueContinue reading “BackBlast – #theSilo 7/11/18 Carlton Q”

BackBlast – #Pleasantville 2/15 Abacus Q

10 PAX turned out to get better ITG. Temp was nearly perfect at 45 degrees, but the wind was constant and provided zero relief. YHC promised no running. Without running what else could we do for 45 minutes? Easy…Grinder PT COP – Various warm-ups SSH, Kendra Newman, Merkins, Squats THANG – Grinder SSH – 30ContinueContinue reading “BackBlast – #Pleasantville 2/15 Abacus Q”

BackBlast – 2/7/19 #Bayside Abacus Q

Peering into the gloom all I saw and heard were raindrops falling. However, the Sky Q was smiling down as the rain pushed out just before the Bayside beatdown. PAX – FannyPack (R), Shuttle Cock (R), Glauc, Birdie, Gilly, Banana Bread, Charlia (R), Tony Five (spelling), Sadie, Abacus Q Quick mosey to the front ofContinueContinue reading “BackBlast – 2/7/19 #Bayside Abacus Q”

BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q

Running is my favorite exercise! I love the feeling of the body warming up and coming to life. The act of running is a steady state of mental focus and movement. Nothing is better for getting lost deep in the thoughts of your mind. Often during running I find myself thinking of absolutely nothing whileContinueContinue reading “BackBlast – 2/2/19 BlackOps #F3Runners Abacus Q”

BackBlast – 1/27/18 BlackOps Jefferson Memorial Forest SiltStone Training Running – Abacus Q

PAX – Little Jerry (R) and Abacus Q met at 0750 for a fun jog through Jefferson Memorial Forest along the Silt Stone and Scott’s Gap Trails. It looked like this, but the hills feel waaaayyyy steeper when you are running them. This was my first time on Scott’s Gap (see the little loop atContinueContinue reading “BackBlast – 1/27/18 BlackOps Jefferson Memorial Forest SiltStone Training Running – Abacus Q”

BackBlast – 1/24/19 #theAgony @theCounty Abacus Q

Earlier in the month YHC agreed to Q on the 24th. I expected by 1/24 work would be back to a normal pace…it has been busy and this slipped my mind. Luckily, I saw Big Bird recruiting PAX to skip the Abacus snotwoggler and meet him in a nest at the poshy confines of #theMutt.ContinueContinue reading “BackBlast – 1/24/19 #theAgony @theCounty Abacus Q”