Author Archives: wildflowerf3

PAX – Browntail (R), Holy Roller (R), GQ, Brownwater, Wildflower (Q) Warmup – COP Bootcamp style work out Started with a few rounds of murder bunnies (3) 50 yard stents. At the end of each 50 yard stent we did 90 seconds on & 15 seconds rest, rinse and repeat….the exercises were: Static curl holdContinueContinue reading “BB 11/25/20 FOUNDRY @ the station w/ WILDflower”

Come build up your turkey, taters and stuffing appetite with WILDflower! SYITG !

Come on out and shake your jitters or nauseousness that may have occurred over the last few days with the election and everything surrounding it. Let’s sweat it out together (distanced of course) Coupons and gloves necessary STIYG – WILDflower

PAX – Jolly Rancher, Captain Crunchberry, Dauber, Tidwell, Bulletin (R), WILDflower (Q) Mosey’d around the block for warm up Grass grabbers (12) Toy soldiers (12) Michael Phelps/ Kendra news OYO Monkey humpers (12) Thang…..20 sadies into 20 pearls (curl into shoulder press)…bear crawl 50yds, Mario back. Rinse and repeat 20 overhead coupon squats into 30ContinueContinue reading “BB 10/15 the station with WILDflower”

Bring coupons and gloves. Bring a work ethic. Bring some intentions. We’ll have some fun and do some work! SYITG – WILDflower

The question of the month has been “where is @Geppetto?” Hopefully we see him ITG at the Boondocks! We will climb the ladder of pain! Coupons necessary. Gloves recommended. A strong work ethic, a must! SYITG – WILDflower

Another beautiful crisp morning! Man this early August weather has been uncanny!! HIM’s have been soaking it up all week. PAX: Holy Roller (R), Focker, Colonel Clink, Malpractice, Porkchop, WILDflower (Q) Started with a warmup lap around the “circle” with a few merkin stops (20 each stop)…moseyed w/ coupons down to amphitheater. Circled up…. MonkeyContinueContinue reading “BB 8/7/2020 for Pleasantville w/ WILDflower”

It’s Friday. Holy Roller needed a Q. You don’t say NO to that man. We will work. We will work for the weekend. Bring yourselves and a COUPON for a solid full body beatdown. STITG – WILDflower

First and foremost, man was it great to get to lead the PAX again this AM! Been too damn long. Nice morning with a “little” break from the humidity….or so it seemed. Reminded the PAX that we need to keep our distance this AM. PAX (9): Hushpuppy, Browntail (R), Launchpad (R), Pelican, Holy Roller (R),ContinueContinue reading “BBlast for 7-29-20 FOUNDRY w/ WILDflower”

Gents…it’s been awhile since ole Flower Q’d (anywhere)….COVID/pregnant M/newborn baby boy haven’t kept me away from the gloom completely, but I’m ready to get back to leading the PAX for sure! Tomorrow will be a good ole fashion full body beatdown. Coupons necessary. Get out and get better with us at the FOUNDRY! SYITG -ContinueContinue reading “7/29 PB for FOUNDRY @thecounty w/ WILDflower”

Nice 37 deg morning (although 37 felt like an 85deg steam room during the workout) with some fog floating and wet pavement….I didn’t blink at an opportunity to help Valdez out when he asked if someone could take his Q for the nest. Him and the BRAGG boys have been getting after it in preparationContinueContinue reading “BBlast 2/1/20 WILDflower @the nest #THE COUNTY”

Anyone remember this Fuel?….Well ya might need some before tomorrow’s NEST workout. Come on out to the County for some great mumble chatter, fellowship and some straight WORK. Bring gloves…we will be using coupons….modify as needed…. SYITG – WILDflower

PAX – Jewell, Valdez, Holy Roller (R), Le Pew, Kilo, Soft Top, Kimble, Wildflower (Q) COP SSH (20) Grass grabbers (15) Mountain climbers (20) Downward dog stretching Mosey to straight away at far end of circle THANG…4×400 400 meter all you got sprint Couple 10 counts and some mary Did a total of 4 roundsContinueContinue reading “BB 12/20 Wisteria @Pleasantville with Wildflower”

Sprinting is underrated. We will do a lot of it tomorrow. We will get warm fast. You will get better. SYITG for my 1st P-ville Q! WF

It’s that time of year again when the #fartsack strikes hard because of weather…..the time when we all need to hold each other accountable to get out, get better and get stronger. That’s what 11 PAX did at the Foundry….we sharpened each other like Iron sharpens Iron! PAX: Devito, Gilligan, Brown Water, Crockpot, Dauber, Backflop,ContinueContinue reading “BB 12/18 FOUNDRY @The County w/ WILDflower”

We will mold and shape each other tomorrow. It will not be easy, but we will get stronger. Bring gloves. WF

Had 9 HIM’s out for another perfectly crisp fall morning. I hope this weather lasts a lot longer than last years fall season! PAX – Peach, Alexa, Crock Pot, Uncle Sam (R), Cardigan, Double Down (R), Gilligan, Pelican, WILDflower (Q) Warmup (COP) SSH 30 (IC) Imperial walkers 15 (IC) Kendra OYO Pulse squats 20 (IC)ContinueContinue reading “BBlast – 10/9/19 @The Foundry (heavy) @THE COUNTY. W/ WILDflower”

Push n pull, push n pull, push n pull….rinse and repeat! That’s the story for tomorrow’s heavy at The Foundry. Come get better with WILDflower. Bring gloves. SYITG

Always a pleasure leading these PAX in a workout, especially an IPC WO! PAX…Alexa, Crockpot, Brown Water, Jewell, Speed Bump, Dauber, WILDflower (Q) It was certainly a tough U vs U workout, but we pushed each other to “rise up”. I’m proud of these HIM’s for stepping up and working hard the entire 43 mins!ContinueContinue reading “BB 9/18 FOUNDRY @thecounty with WILDflower (IPC week 3)”

Tomorrow we will run the #Ironpaxchallenge week 3 workout. You don’t have to be registered/signed up to do the workout…so come on out for an awesome hump day WO….here it is for those who have not seen it: IMG_8668.jpeg

Disclaimer and Welcomed everyone. PAX (26): mama’s boy, grizzly, trekke, Bus(2.0), Brick (2.0), abacus, Valdez, Cowboy, Jolly Rancher, Selfie, Dauber, Bigbird, Giselle, Le Pew, Primetime (2.0), Pelican, Titan (2.0), Captain Crunchberries, (FNG; 2.0), The GOAT (2.0), Blart, Redbull (2.0), Bulletin, Amelia, Red rider (2.0), WILDflower (QIC) After that we were off to a quick moseyContinueContinue reading “BB for 8/17 @the Nest #the County”

https://media1.giphy.com/media/uzBwAr9W8W4UM/giphy.gif?cid=19f5b51a91747b84954ef5cd1b98c01bcffc2a6a27e3bda5&rid=giphy.gif You belong, among the WILDflowers….Yoouu belong somewhere you feel free! Come on out for a lil WILDflower love tomorrow morning. It won’t be easy, but we don’t rise for easy…bring gloves…..and WATER. SYITG!

Circuit Training with Coupons THE SCENE: 55 degrees and clear F3 WELCOME & DISCLAIMER Welcome to F3 I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best youContinueContinue reading “BBlast 6/4/19 WILDflower at THE COUNTY”

‘As iron sharpens iron, so a friend sharpens a friend.’ – Proverbs 27:17 Over the last year I have gotten better physically, mentally and emotionally. So thankful to have been HL’d by Valdez a year ago. Come get better with me and the County Gents tomorrow…You won’t regret it…or maybe you will. WILDflower.

Always a pleasure leading the Pax in some heavy crushing and gettin swole. PAX (6) Alexa, Kimble, Bulletin, Valdez, Le Pew, WILDflower COP Kendra Newman’s oyo Gorilla humpers 25 IC Plank jacks 30 IC Plank 30 second….the reach up to sky (switch) D Dog/scorp 30 seconds each Thang Mosey to get coupons Man makers 20ContinueContinue reading “BB 4/24 HEAVY at the County with Wildflower”

PAX – Alexa, Viking, Bulletin, Crockpot, WILDflower. COP SSH 40 IC, Grassgrabbers 15 IC, mountain climbers 20 IC, DDOG into scorpion for quick stretch, flutter kicks 25 IC (to engage the core) Thang – partnered up Partner WIDE merkins….one partner planked while the other did 25 wide merkins with feet on partner’s back…then switch LegContinueContinue reading “BB – 3/27/19 – HEAVY @ THE COUNTY….For #F3MENTALBATTLE”

Come on out to get that last minute SWOLE on before spring break.  We will lift and get stronger….Also bring your smiles, because we’ll be snapping a few photos for #Mentalhealthawareness SYITG!…..WILDflower

Stroll on out to the NEST for a Tuesday morning full body beatdown…we’ll warm up quick in the 27deg air and get right after it. WILDflower