Author Archives: F3Lou-Vincent (Adam Roush)

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 ladderContinueContinue 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, PlumbContinueContinue 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,ContinueContinue 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 intentionContinueContinue 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 utilizeContinueContinue 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 theContinueContinue 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. ContinueContinue 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 themContinueContinue 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 orContinueContinue 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 spacesContinueContinue 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 weContinueContinue 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 IContinueContinue 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 CoverageContinueContinue 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 componentsContinueContinue 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 theContinueContinue 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!! ContinueContinue 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 dayContinueContinue 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 COPContinueContinue 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 someContinueContinue 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 forContinueContinue 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 EveContinueContinue 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.  BeingContinueContinue 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. 14ContinueContinue reading “Back-Blast – Vincent Q “The TANK””