Author Archives: F3Lou-Vincent (Adam Roush)

Just as I foretold in the pre-blast, it was a clear morning and the moon was lighting up the Gloom at the O.  PAX present – Loco, Cookie, Violet, Butcher, Flo Jo, Splinter, Yoshi, Jitterbug (R) and Vincent (Q).  The temp was 24 degrees when I climbed out of my car to get ready.  BeingContinue reading “BackBlast – the T.O.G 12/12/19 Vincent (Q)”

It will be cold in the morning but clear with little or no wind.  I’ll make sure to keep the Wienke fast paced and diverse.  Come out to the “Gloom” tomorrow and start your Thursday off right!!

It was a crisp 35 degrees out and the typical Veteran’s Park wind was blowing in from the West.  It wasn’t as bad as some days so it was not going to take long to warm up.  Gearlander – Black tights, Grey Asics running shorts. F3 mudgear short sleeves under an Asics running shirt. 14Continue reading “Back-Blast – Vincent Q “The TANK””

It’s Hump Day !!  Come out to the Tank for a Vincent Q.  It will be chilly but not to worry.  I will keep it moving and interesting.  Bring a head lamp if you have one.  We will hit the trail for part of the Wienke.  SYITG

If you read the pre-blast, you’ll know I was ready for a  rainy Saturday morning.  When I arrived at the O the sky was gray but no rain.  PAX that made it out to the Gloom – Drysdale, Meatball, Wham!, Violet, Tron and Vincent (Q). As soon as I got out of the car andContinue reading “Back Blast – The Ruiner 11/23. Vincent Q”

It might be raining Saturday morning or it might not…..  Regardless, I will keep it moving with a leg focused workout.  I’ll keep your bodies off of the wet ground, but your hands will be on the ground so wear the proper gloves.  We will do a little bit of running between several stations.  TheContinue reading “Vincent – Q the Ruiner 11/23 “Dodging the rain drops”.”

It was a perfect morning in the gloom and 7 HIM’s joined me for a Cul-de-sac killer workout.  The temperature was 51 degrees and we finished just as the sprinkles started coming down.  Gearlander for Zoo (if he still checks in for reading pleasure?)  Asics Dry fit long sleeve shirt – gray, black Under ArmorContinue reading “Back Blast – B.O.W Vincent-Q”

Come on out Tuesday for a leg focused Q.  We will check out the hills at Cogan’s corner and I have some other ideas up my sleeve as well.  SYITG  Vincent.

It was a crisp morning on Friday but the chill was taken care of pretty quickly.  13 PAX joined me at the Chopper for a Merkin/running ladder.  Zip Line, Deep Dish, Meatball, Tony Malito, Sweet Tart, Jinxy, Meathead, Socket, Dynomite, Ripple, Stick UP, Yoshi, Lady Bird and Vincent(Q) worked our way through simple but effectiveContinue reading “BackBlast – The Chopper 11/1 Vincent”

The temperature is dropping but don’t worry because I will be turning up the heat at the Chopper on Friday morning.  It will be simple but effective – Warm-up, running, merkins and Mary.  Sounds easy,  right………

After a long week of Q-school, the PAX was well versed and a group of wiley veterans showed up for a Vincent style Saturday morning Post.  13 total including, Nugget, Trump, Wham, Escort, Violet, Pope, Tron, Diablo, Tureen, Cutlass, Jinxy, Merlin (who is becoming a veteran at the age of 13!) and Vincent -Q.  Continue reading “BBlast the Ruiner 8/10”

We are  wrapping up Q school week and the PAX numbers have been off the charts this week.  Come out and join me for the final workout of the week, where it all started – “the O”.    We will do a little bit of running, some coupon work and a good dose of coreContinue reading “PB – Q School Vincent Q “the Ruiner” 8/10″

I had a great B-day weekend and it all started Saturday morning at the Ruiner.  16 HIM’s made it to the party: C.I., Glen Ross, Nugget, Seabass, Jinxy, Merlin, Duplo, Tuba (FNG), Tammy Faye Baker, Sand Trap, Face, Pope, Liberace, Scuba Steve, Red Roof and Vincent (Q).   We started on the tennis courts forContinue reading “Vincent B-Day Q @ the Ruiner 7/13”

It’s my birthday weekend and what better way to start it off than to Q the Ruiner.  My B-day is actually on Sunday, but yes, I am celebrating it all weekend.  We will go on a little field trip, and play around on the poshy grass at the soccer field with coupons.  Come out andContinue reading “Vincent B-Day Q @the Ruiner 7/13/19”

Believe it or not, it was not raining this morning as nine PAX joined me for a TANK style beatdown.  Drysdale, Greenwich, Hot Wheels, Tony Malito, OJ, Meatball, Sweet Tart, Johnny on the Pot, McAfee and Vincent (Q) all got better this morning.  I made it to the VET a few minutes early to seeContinue reading “Back Blast – Vincent Q – the TANK!”

Vincent has the Q tomorrow. It may be dry or it may be wet. Around here these days, I am betting on wet. Regardless we will get a lot accomplished. Come out to the gloom and get better.

PAX – Glen Ross, PED, Fergie, Fall Guy and Vincent (Q).  Weather – 68 degrees which is pretty cool but with all of the rain, the air was damp and heavy.  It did not take long for the sweat to start pouring.  Gear, New Balance running shoes,  Black Asics running shorts and a light blueContinue reading “BBlast – Black Ops @ the “O” 6/17″

I was prepared for rain Saturday morning and there were drops hitting the windshield on the way to Seneca but by the time I arrived, the rain had stopped and terrain was for the most part dry.  3 HIM’s joined me for a lot of variety and a solid workout – Pope, Glen Ross andContinue reading “Back Blast – The Ruiner 6/8 – Vincent Q”

I haven’t Q’d for a while so I am looking forward to tomorrow morning.  Saturday AM Posts followed by coffeteria are my favorite mornings.  It might rain tomorrow, but as the great philosopher Nugget has said, “you only get wet once”!  Plus it will be warm so you might actually embrace the rain as theContinue reading “Pre-Blast – Vincent Q the “Ruiner” @ the “O” 6/8″

Thunder and a driving rain woke me up at 4 AM this morning.  I was already resigned to the fact that we would get wet.  No avoiding it.  But it was raining so hard that I thought I might be the only one to show.  I pulled in to Veteran’s park and saw one car. Continue reading “Back Blast – The Chopper 5/3/19”

It’s Derby weekend in the “Ville”.  It may rain Oaks day but the race will still go on.  It may rain on Saturday but the Derby will still go on.  It may be raining in the gloom tomorrow but F3 will still be working to get better.  Join me for a fast paced total bodyContinue reading “Vincent – Q the Chopper”

Just as predicted, it was perfect morning in the gloom.  Big, bright moon and a crisp 47 degrees.  12 HIM’s including one FNG and after a long hiatus, Nomo joined in for some coupons and cardio.   Gearlander was simple,  Hind bright yellow dry fit, Asics running shorts, Swag’s sport socks and Mizuno running shoes.Continue reading “Backblast 4.16.19 B.o.W Vincent-Q”

It’s going to be a perfect morning in tomorrow’s gloom.  Bring some gloves and can do attitude for Coupons and Cardio – Vincent style !!

This one is very late but with a dead phone and poor internet, it was all I could  do to keep up with some work issues and still pretend like I was on vacation.   I was glad to lead a spring break work out and a PAX of 7 with 2 FNG’s joined meContinue reading “Temple of Dune BB – Spring Break 4/2”

I had my Wienke all planned out.  Still dealing with some injury issues, the plan was for minimal running but plenty of activity.  Then Buschhhhh  hits me up on Mumblechatter and reminded me of our field trip last year for some Guiness to celebrate St. Patrick’s day and 2nd F in the middle of aContinue reading “BackBlast – the Ruiner St. Patrick’s day field trip – Vincent”

Come on out to the”O” tomorrow for some Ruiner fun!   There will be some Movin’, Shakin’ and Celebratin’.   There will be a theme for the morning and might even be a field trip on the agenda.  How good is your memory??   SYITGG Vincent

First, I have to apologize to Trojan for the severity of lateness with this back blast.  He reached out to take a Q while “DR” on business from Houston, so he deserves better.  I’d like to say it’s because my shoulders were too sore to type but really, it’s just been one of those weeks. Continue reading “Back Blast – Trojan Q the Ruiner 3/9/19”

Sitting at coffeteria Saturday AM, I asked Plumb Bob if we had a Q scheduled to run a Black Ops Monday morning at the O.   He checked and the calendar was blank – Opportunity!!  I volunteered to Q and got an HC on the spot.   At least there would be 2 of us. Continue reading “Back Blast – Black Ops at the “O” 1/28/19.”

Weather is supposed to be decent tomorrow so come take advantage. It will be a fast paced , cardio and leg focused morning. SYITG.

Although I have not Q’d at the Mutt in quite a while, it was my 23rd Q so I should not have been anxious.  However, for some reason I woke up at 2 AM and could not get back to sleep for fear of fart sacking.  When 4:45 finally rolled around I got up andContinue reading “Back Blast – Vincent Q @ the Blender”