Author Archives: F3Lou-Vincent (Adam Roush)

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 andContinueContinue 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.  TheContinueContinue 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 ArmorContinueContinue 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 effectiveContinueContinue 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.  ContinueContinue 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 coreContinueContinue 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 forContinueContinue 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 andContinueContinue 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 seeContinueContinue 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 blueContinueContinue 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 andContinueContinue 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 theContinueContinue 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. ContinueContinue 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 bodyContinueContinue 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.ContinueContinue 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 meContinueContinue 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 aContinueContinue 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. ContinueContinue 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. ContinueContinue 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 andContinueContinue reading “Back Blast – Vincent Q @ the Blender”

It has been a long time since I have Q’d at the Mutt.  So long ago in fact, the new meditation path did not exist.   I think we will use it tomorrow.  The Mutt also has a lot of coupons.  I think we will use them as well.  It is sure to be aContinueContinue reading “Vincent Q – The Blender 1/16/19”

What Day is it ??  That’s right, it’s Game Day!   The Cats and the Cards will face off once again for state bragging rights.   Come out to the Ruiner Saturday morning and sport your team colors.  Nugget and Vincent will co-Q this friendly rivalry workout.  There will be facts and fun for all.

This was my first Q at Veterans since the new section of the park opened.  Seeing the row of illuminated flags, still standing at half mast, is a beautiful and humbling sight!  If you have not posted there, put it on your list and get there soon.  It is worth the drive.  And the PAXContinueContinue reading “Back Blast – Vincent Q @ the Tank 12/19”