Author Archives: F3Lou-Vincent (Adam Roush)

It has been a busy several weeks and I have not been out in the gloom very much lately. One way to remedy that – sign up to Q. Tomorrow morning will be ideal for starting off the weekend. Bring a coupon, plate or sand bag and plan on a good mix of core, cardioContinue reading “Pre-Blast – 4/9 Vincent Q @ the Chopper.”

Due to a little miss-communication there was no Q at the Bag of Wrenches this morning. Soooo, I took it. 9 PAX got better this morning. Violet, Handbook, Russticulous, Flo-Jo, No Nuts, Tammy Faye Baker, Nan Moore and Jitterbug ran a bunch if suicides this morning. We moseyed to the tennis courts for COP whichContinue reading “Back Blast – Vincent Q B.O.W 1/19”

Tony Malito left Bunghole in great shape as he took over the site Q responsibilities for the Chopper – no one on the schedule. Therefore I am taking Friday the 18th and running back the Q I led at the Mutt a few weeks ago. No coupons needed – be ready to climb the ladderContinue reading “Vincent Q – The Chopper @ the VET 12/18/20”

I volunteered to Q the Blender yesterday and then checked the forecast later. Rain. We lucked out and the rain had moved through just leaving wet pavement. Others must have checked the hour by hour because 9 joined me for the Post – Glen Ross, Buschhhh, Ball Boy, Tiger, Motor Boat, Old Bay, Violet, PlumbContinue reading “Vincent Q – 11/11/20 The Blender @ The Mutt – Back-blast.”

I volunteered to take the Blender this morning when Backdraft said it was not covered and he had to work. Then I found out it might be wet. Not to worry, it will not be cold. We will do a lot of moving in a You vs You format. Laps and stations, laps and station,Continue reading “Vincent Q – The Blender @ The Mutt 11/11/20”

It was a perfect Friday morning – clear skies and 62 degrees. 21 PAX members (see Attendance) agreed and joined me for a Thabata / Core based Wienke. I arrived at the Chopper a little early even though setup was minimal and several cars were already in the lot. And they kept coming! My intentionContinue reading “Back-Blast – Vincent Q the Chopper”

Start your Friday off right with a Vincent Q at the Chopper. Bring a coupon or weight and be ready to roll! It will be a thabata style workout with some signature Vincent Core work. It will be light on running but will still get your heart pumping. SYITG Vincent.

For anyone that can help we are setting up tables/tents at St Mathews Baptist Church for breakfast after the convergence. I will lead a workout starting at 6:30 AM. They are opening up the church at 7:30 and Panera is delivering food at 7:45 AM. The workout will be cardio, core and we will utilizeContinue reading “Black Ops @ St Mathews Baptist Sat 10/10 6:30 AM”

It was a perfect morning to workout and I was glad to lead the 13 PAX (see attendance report) that joined me for a Vincent Q. It’s been a long 9 days for me and I needed to vent a little so Q’ing was the perfect opportunity. First I want to thank all of theContinue reading “Backblast – The Tank 9/23 – Vincent”

It’s going to be a perfect morning tomorrow for a Vincent Q. Bring a coupon or a plate and be ready to go. We are gonna work from head to toe! SYITG Vincent.

Come on out to the Temple of Gloom tomorrow morning for a Vincent Q.  I have done a boat load of burpees the last two days so you won’t have to worry doing any tomorrow.  You also will not need a coupon tomorrow.  We will do some basic exercises, running and as always, core work. Continue reading “Vincent -Q T.O.G @ the “O” 8/6/20″

I could not sleep last night.  I woke up at 2:15 and tossed and turned until the alarm went off at 5AM. It was not due to “Q” anticipation, I have Q’d enough to not even think about it.  It was not because of B-day anticipation either.  Lord knows I have had plenty of themContinue reading “BB – Vincent B-day Q @ the Rooster.”

Tomorrow is the anniversary of my birth.  What better way to celebrate than to come out to the Rooster and run through my VQ.  It’s been a long time since that work out was used.  It’s old… just like me.  We will be using coupons but will stay 6′ apart.   Bring your own orContinue reading “PreBlast – Vincent B-day Q@ the Rooster 7/14”

Friday starts the weekend.   The Chopper starts your Friday.  Come out to the VET for a Vincent Q.  If you have a coupon or weight plate bring it.  We will push/pull, up/down and back and forth tomorrow morning.  SYITG – Vincent.

11 HIM’s joined me in the muggy gloom Saturday for a Ruiner style beatdown.  Nugget, Handbook, Yoshi, Violet, Tammy Faye, Pope, Loco, Tureen, Glen Ross, Fall Guy (RR) and Vincent (Q) put in a solid hours worth of work.  I gave the disclaimer and moseyed to the tennis courts for COP because the parking spacesContinue reading “Back Blast – 6/20 the Ruiner”

Come out to the Ruiner tomorrow for a Vincent Q.  I plan to pull some items out of my old bag of tricks.  There will be a little music and lots of moving.  SYITG

3rd anal Paddy’s day post at Molly’s. See Buschhhhhh’s Back Blast 🍺🍀

Vincent is Q at the Ruiner and Buschhhh is Q at the Mutt. A question for you to ponder while you decide where to post. “Does it really matter where you start if you end up at the same place??“. No coupons so any lifting will be light curls. Plan on some running as weContinue reading “Parade Day @ the Ruiner.”

I try to get as much into my Q’s as the time and conditions will allow. I hope the 7 PAX that joined me this morning feel like the goal was accomplished. Trump, Cookie, Tammy Faye Baker, Violet, Flo Jo, Tincup and Frankenbaby were my subjects in the gloom this morning. Right at 5:30 IContinue reading “Backblast Temple of Gloom. Vincent 3/12/20”

Perfect weather is forecasted for tomorrow morning in the gloom. Might even be TT weather. We will do a lot of moving, circuits and a little coupon work. Gloves, running shoes and a willingness to get better is all you will need. SYITG Vincent.

The nice thing about the Iron Horse challenge is that you can recycle your  Wienke at different locations and it’s still fresh.   13 HIM’s got to experience the escalator that I ran at the Garden and the Tank.  Barney Fife, Cookie, Pope, Gepetto, Backdraft, Blueprint, Nugget, Seabass, Plumb Bob, Tiger, Glen Ross, Blown CoverageContinue reading “Back Blast 2/22/20 – Vincent Q the “HURT””

It has been quite a while since I have Q’d at the Mutt so I am looking forward to the opportunity.  It will be a chilly but sunny morning but not to worry, the heat will turn up quickly.  I am sure you all know the components of F3, but do you know the componentsContinue reading “Pre-Blast. Vincent Q the HURT @ the Mutt 2/22/20”

After a stretch of rainy days, it was nice to have some dry pavement to work on this morning.  It was a little chilly at 30 degrees, but the wind was light and the sky was clear.  Based on the conditions, I expected a bigger turn out.  Only Cookie and Drysdale joined me in theContinue reading “Back Blast – Vincent Q The TANK 2/19/20”

The TANK needed a Q for tomorrow and I needed a little motivation to set the early alarm.   That’s how you can cover 2 items with one action.  I plan on doing some moving, coupons and partner work.  It will be a total body beatdown.  Come out tomorrow and get better at the TANK!! Continue reading “Vincent – Q The TANK”

I have the Q tomorrow at the “O” – working on Iron Horse challenge requirements.  We have been pretty fortunate with the weather so far this year but tomorrow will be cold and a little snowy.  I’ll keep you moving and off of the ground – for the most part.  Expect a leg heavy dayContinue reading “Vincent Q – The Ruiner @ the “O” 2/8/20″

Friday morning’s weather was predicted to be wet so I wasn’t sure what the  turnout would be like.  In spite of forecast the rain did not come, but the PAX did.  Flounder, Nino, Worm, Stick-up, Sweet Tart, Huggies, Ripple, Meatball, Ladybird, Sticky and Maxi joined me for a coupon fueled escalator.  After a quick COPContinue reading “BackBlast – The Chopper 1/31/20”

This will be my first Post of 2020.  I strained my calf muscle in the middle of doing 55 sprints up the grass hill at the VET.  No worries, I’ve been through it before and have a plan.  We will not do much running but the activity level will be high.  There might be someContinue reading “PreBlast – Vincent Q The Ruiner @ The O 1/11/20”

I accepted the Q for the Cliffs a few weeks ago and was looking forward to leading at a site that was new to me.  I arrived about 10 minutes early and drove around the school and church to get a lay of the land.  There was already 2 cars in the lot waiting forContinue reading “BackBlast – The Cliffs @ the Garden . Vincent – Q”

This will be my first Q at The Garden so I plan on bringing a little “O” to the Christmas Eve party and you can count on a total body blast.  We will do a lot of moving around as I explore a new Site.  And the best thing about working out on Christmas EveContinue reading “Vincent Q – the Cliffs @ the Garden 12/24/19”

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)”