BB- Black Ops @ The County with Meter Maid 3-16-2020

You never know how it is going to go the first time you do something new. After we received the suggested guide lines from Porkchop, I worked to created a workout last night around the new guidelines. The more workout locations we have the better we can keep numbers manageable for Qs. The keys suggested guidelines were 5 or fewer PAX, no contact and no coupons.

When it started, it was different than a regular workout as everyone stayed in their cars before it was ready to begin close to 5:30am.

I spent more time on the disclaimer this morning especially noting that if you don’t feel well to not partake in the workout.

We started with 8 and had a 9th appear after the train cleared.

PAX: Bulletin (R), BackFlop, Pelican, Jolly Rancher, Ma Bell, Colonel Clink, Holy Roller (R), Folker, Meter Maid (Q)

There were no surprises this morning as my workout was already sent out the night before on Mumblechatter.

For COP, we did 25 SSH IC, 15 Toy Soldiers IC, Runner’s Stretch and then broke into two teams to do a Native American Run around campus. I instructed them to maintain distance and we met back by the football field.

Main Thang – We broke into three groups of three. The first group by the football field would be the push for the other groups. They did 20 Merkins, 20 Big Boys, 20 squats, 20 Dips, and 20 Mountain Climbers (4 Count).

This group would relieve group 3 behind the chapel. They were doing Bear Crawls between curbs (or Lunge Walk), Toe Taps on the curb, Monkey Humpers, Shoulder Taps and Overhead Squats.

Group 2 would be relieved by Group 3. group 2 focused on core with Flutter Kicks, Gas Pumps, V Ups, Box Cutters and holding Plank.

We did one round before moving to the Mini Death Star. You start and move to a far cone by Bear Crawl or Lunge Walk. Then you do 30 Merkins and come back and go to an urge cone while minimizing contact. I had two mini Death Stars in the middle of the parking lot. This made for 120 Merkins each. (I have to think someone like Abacus created this exercise!)

Mary – Closed with Preacher SitUps, JLos and Pickle Pounders.

We closed with COR, NOR and Intentions. Please be praying for Father Jack and the baby BackFlop coming on Friday. Always humbled to lead!

-Meter Maid

The Mist 3.27.20 w/ Jewel

The weather is perfect to get out in your driveway and creep your neighbors out.

We are going to have a little fun with iPads, computers, and wait for it… COUPONS!!! We might do a little Tabata too. We will get better. We will work hard.

Bring a weight. Bring a friend. Bring your work ethic. And some witty mumble chatter. I’m going to need it. Because, bourbon.

See you in the Zoom!! 0700-0800

Guys- too much bourbon. Didn’t include the Zoom link in the PB. Here it is:



3/25 The Zoom with Fertile Myrtle

The scene: Lower 40’s, but in the comfort of our opened garages, a few guys at The Mutt, and Wiki from his basement sweat studio. All warped into zoom for a virtual beatdown.
The PAX (9):
Aerobie (R)
Larry Flynt
Old Bay
Plumb Bob
Pork Chop
Fertile Myrtle (QIC)
Welcome/disclaimer – Welcome to F3 in the Cloud
WOR: SSH’s, Arm Circles, Goofballs
3 minute run OYO (90 seconds out/90 seconds back)
The Thang: 2-Rounds HIIT workout. 45 seconds on, 15 seconds rest with 3 minute OYO runs in between (H/T to Captain Crunchberry – adapted from his 2/29 Leap Day Q at The Nest)
  • Launch Pads (jump/tucks)
  • LBC’s
  • OH Presses
  • Step Back Lunges – w/coupon
  • Flutter Kicks w/ Coupon
  • Merkins
  • Bonnie Blairs
  • American Hammers – w/coupon
  • Carolina Drydocks
  • Mountain Climbers
  • Box Cutters
  • Dips w/ coupon or step
  • Monkey Humpers
  • Freddie Mercury
  • Shoulder Taps
Round 2 – rinse and repeat – got through Monkey Humpers
3 minute run OYO (90 seconds out/90 seconds back) – ran out of time
MoM – Jack Webbs – ran out of time
Announcements: nah
Prayers/Intentions – everybody on the front lines of the coronavirus
CoT – Faith not Fear –  Today’s encouragement is to change our perspective and live by faith

Fashioned for Faith, not Fear

“I am inwardly fashioned for faith, not for fear. Fear is not my native land; faith is. I am so made that worry and anxiety are sand in the machinery of life; faith is the oil. I live better by faith and confidence than by fear, doubt and anxiety. In anxiety and worry, my being is gasping for breath—these are not my native air. But in faith and confidence, I breathe freely—these are my native air.
A John Hopkins University doctor says, “We do not know why it is that worriers die sooner than the non-worriers, but that is a fact.” But I, who am simple of mind, think I know; We are inwardly constructed in nerve and tissue, brain cell and soul, for faith and not for fear. God made us that way. To live by worry is to live against reality.”
– Dr. E. Stanley Jones – Methodist missionary and theologian and Ashbury College grad (Wilmore, KY)
While we never could have imagined anything like this happening in our lifetime, this is precisely why we’re out here each morning bettering ourselves. The opportunities will be all around us to reach out-to serve to make an impact-with a word of encouragement, with our presence, in our confidence, in a tangible act or gift. Make an impact men. – AYE!

Matthew 6:25-34

Do Not Be Anxious

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? 27 And which of you by being anxious can add a single hour to his span of life?[a] 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, even Solomon in all his glory was not arrayed like one of these. 30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? 31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. 33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.
34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

Mist in the Zoom BlackOps 3.27.2020 BackBlast

Due to the increased craziness of this COVID-19 pandemic the M put her foot her down  insisting that if I’m going to WO I do it in the Zoom. On Monday I Qd my first WO via Zoom & I admit I tossed, turned, & woke up all night like it was my VQ (which technically it was my Zoom VQ), but last night I slept like a baby because I knew what to expect. I also decided to run back the WO I used about a month ago out at Broad Run. 

Weather: A clear spring morning with a perfect 56 degree temperature.


  1. Holy Roller (R)
  2. Faulkner
  3. Plank
  4. Aerobie (R)
  5. McAfee
  6. Chapo
  7. PED
  8. Squid
  9. Jewel
  10. Sump Pump
  11. Potter
  12. Minnow
  13. Stick Up
  14. Nino (QIC)

With everyone logged on I gave the disclaimer & we got into a brief CoP because I wanted the bulk of the time to spent on The Thang.


  • (15) Grass Grabbers IC
  • Kendra Newman’s 
  • Calf Stretching

The Thang

Perform as many as rounds as possible, this is what consisted of (1) round:

**The run was to a marker placed roughly 25 yards away & whichever round you were on was how many times you ran back & fourth to the marker.

After walking through The Thang & clarifying any/all exercises I instructed the PAX to get after it until 0615 when I called time.


  • CoR 
  • NoR
  • Announcements
  • Intentions

Whether in person or through a screen I’m extremely thankful for the men of this group. Things kind of suck right now & while it’ll be a process that takes time, things will get better. Hold your loved ones close & lean on this group as much or as often as needed…that’s what we’re hear for.

Nino out.

Virtual Mist BlackOps 3.27.2020 PreBlast

Weather conditions at 0600 are 62 degrees, which sounds pretty ideal to get up & out into your driveway for a WO.

Things you’ll need;

  • Smart phone or connected device
  • Zoom app or Zoom link (https://zoom.us/j/221604443)
  • Driveway or garage (given the weather forecast I strong encourage you to get out into the driveway)
  • Coupon or weight of any kind
  • A chair or elevated surface of some sort (bench, sitting wall, etc.)

Things to do in preparation;

  • Prior to joining the WO please mark off 25 yards (for those who joined the Monday WO, don’t worry it won’t be for more sprints)

Be ready to get after it in the morning.


– Nino

BB – The Zoom 3.25.20 w/ Jewel

The morning started off with a slight technical difficulty caused by yours truly… I had set up my own Zoom meeting, and made things more complicated for my fellow PAX, and for that, I apologize. Harbaugh and Handbook were on time, and ready. The rest of the PAX trickled in as they navigated the invite issue I caused…

Holy Roller
Jewel – QIC

Warmup – it’s been discovered that it is easier for the Q to call out the number of reps for each exercise and do all the counting in order to account for the delays across the interwebs… your Q discovered it is also harder to count the entire time, because, I’m not in near good enough shape.

SSH – 25
Toy Soldiers – 25
Michael Phelps
Kendra Newmans
Grass Grabbers
Downward Dog > Runners Pose – Both legs


Round 1: Kraken Burpees – Regular burpee w/ 3 hand release merkins x 10
Jack Webb – 1:4 ratio w/ Merkins & BBSU
the mumblechatter started strong but quickly disappeared about merkin #5
(Total merkin count = 55/ Total BBSU count = 220)

Round 2: Kraken Burpees x 10
Jack Webb – 1:4 ratio w/ overhead press & coupon squat
Pretty sure QIC was cussed multiple times at this point… shoulders were gassed with the Overhead presses

Round 3: Kraken Burpees x 10
Jack Webb – 1:4 ratio w/ Curls & overhead tricep extensions/ skull crushers
The tricep extensions were damn near impossible. I believe almost everyone modified at some point around the 12-16 range. My arms were numb and I’d started to lose hearing at this point. I did manage to hear someone say that they wish they had just gone running. I was thinking the same thing.

6:15 arrived in time to keep us from making it to the next round, and I couldn’t have been happier. We gathered around our connected devices, spoke of the change we are all experiencing. I told the group now more than ever we need to be the positive influence in the world we always talk about, the light in the darkness. I said it to them, and I’ll say it to anyone who actually has read this far, I will be here for each of you through this time. Whatever I can do to help, just call or hit me up in the Mist.

Thanks so much for keeping me accountable, keeping me engaged in all this craziness.
Please stay healthy. Please stay safe. I can’t wait to get back in the Gloom with each of you.


3.24.2020 BoW BackBlast

Great To Be In The Gloom Q

PAX (10): Tammy Faye Baker, Yoshi, Tron, Trump, Flounder, Loco, Tin Cup, Flo Jo, Violet, Whitney Q

Disclaimer & moseyed to CA Rock Creek parking lot

COP: SSH’s, GH’s & Imperial Walkers

Thang: 20’s/Mosey

20 reps of exercise then Mosey after each

Merkins, Burpees, Bob Hurleys, Squats, Mountain Climbers, Bear Crawl, Flutter Kicks, Plank

Rinse & Repeat

Circle of Mary then moseyed back to flag & ended w/announcements, intentions, & prayer


3/25 in the Zoom with Fertile Myrtle

YHC is opening up the zoom for a burner at 0530 tomorrow. Contrary to yesterday’s maiden voyage with Kilo, you’re going to want to have access to the great outdoors, as we’ll be mixing in some OYO running. Bring a wearable stopwatch if you have one for timed runs, so we can stay together.

Click the link below by 0530 – Post-Corona Bod season starts now.

Here’s what you’ll need:

  • Zoom app on phone or computer
  • https://us04web.zoom.us/j/7508265442
  • click that link at or before 0530
  • a coupon or some sort
  • some space to do a burpee
  • Wireless headphones with a microphone Are recommended but not necessary

See you in the Zoom


Back-blast: 3/23/2020 – The Incubator (Poshlands)

Let me just say how thankful I am for the group……really thankful. We kicked off our week keeping our distance but getting after it. Let’s get into the details.

Mr Kotter, Holy Roller (R), Stick Up, Jitterbug (R), Focker, Deep Dish (QIC)

Disclaimer including social distancing.

Mosey to parking lot.

  • SSH (20)
  • Grass grabbers (15)
  • Plank (right over left, right up to right hand, hand to sky, right under chest. Repeat for left)
  • SSH (20)
  • Separate to your social distance assignment of two parking spaces.
  • Thang 1: Starting at the bottom left of your parking spot, sprint to top right, line touch, bernie to bottom right, line touch, sprint to top left, line touch, bernie to bottom left, line touch. Repeat until time is called.
  • Repeat thang 1 and substitute line touches with BOYOS
  • 15 Merkins on your own
  • Repeat thang 1
  • Divide into groups of 2
    • One group run counter clockwise around egg lawn, other group clockwise, and third group to the fountain and back.
  • Repeat thang 1 for thang 2
  • Back to the flag for some Mary

Andy says keep your distance!

Deep Dish

3-24-20 Backblast The Rooster @The Mutt w/Geppetto Q


Corona virus, Corona virus, Corona virus, blah blah blah, mother effin Corona virus.   To say the least my last week, and I know if you’re reading this you can relate, has been consumed by this shit.  I haven’t posted in a little over a week (pretty much ruined my chance at an Iron Pax patch btw).  I’ve been neglecting getting out in the gloom, staying up watching the coverage on all the networks.  Waking up and immediately tuning in to see what I might have missed.  Finding myself getting depressed and in an overall funk.  No stigma in that, in fact I’d say under the circumstances it’s normal.  I mean having legitimate worries about loved ones, our jobs, retirement accounts, our country, and our future should make a man feel that way.  But how do we fix it?  Can’t answer that one.  How can we escape reality for a few minutes and maybe even getter a little better at the same time? That one is easy.  Get off your ass and into the gloom.  Maybe even Q it!

PAX: (16) Meatball, Buschhhh, Tiger, Glen Ross, Plumb Bob, Windshield, Digiorno,  Soft Top, Deuce, Cowbell, Wham-O (R), Fridge, Snowman, Barney Fife, Larry Flynt, Geppetto QIC

Weather: 43* , dry, and overall pleasant morning in the gloom.

Gear:  Same ol stuff.  I did have some new Corona free gloves on however.

5:30-Introduced myself to the pax.  Reminded them to be considerate of the social distancing policy. No FNGs. Moseyed around the school.

In an effort to assure we could keep spread out, I decided we’d just KISS.  Keep it Simple Stupid.  Not a lot of creativity in this weinke.


SSH IC x 30

Abe Vigodas IC x 12

Grass Grabbers IC x 12

Downward Dog/Cobra stretch/Runners stretch

Imperial Walkers ICx20

Thang 1: Board of Fun

10 Boyos


20 each Flutter kicks and LBCs


30 Merkins


40 Plank Jack


50 Jump Lunges


Thang 2

Merkin Time Bomb


Extra large circle to keep our distance for several rounds of Mary.  Pax picks, including mountain climbers, diamond merkins, LBCs, Rosalitas, elevators, and a few more I’m sure…6:15.


Count-o-rama, Name-o-rama, intentions.  Thanks for all the pax that came out.  We kept it safe and still got in a good workout.  For at least 45 minutes this morning things felt normal again.  Let’s keep this going and keep looking out for our fellow pax that might be struggling.  Until next time.

Geppetto out!

The Mist – VAO w/ Jewel 3.25.20

What a time to be alive. There’s certainly a lot that has changed in the last few weeks. There are multiple new AO’s to choose from, due to some incredible hard work and determination by talented and dedicated PAX. There’s also a new AO that was born out of caution and necessity. I for one, can’t wait till we can send this AO packing, but for now, I’m going to use it and abuse it. The good thing about this AO, it allows you an opportunity to get better, and that’s what F3 is all about. Adapt and overcome.

What you will need:
Laptop/ Phone
Zoom App
Weight/ coupon

See y’all in the (gl)Zoom

Image result for release the kraken


Distancing at the Ruiner BB

I’m getting paranoid, and so we were very cautious. 10 feet apart the entire morning.

Vincent (R)
Tammy Faye Baker
Retainer (Q)

Disclaimer and COP,  including SSHs, merkins, GGs, merkins, Toy Soldiers, merkins, IWs, merkins, and 2 minutes of runner stretches.

Mosey to the halfpipe, 10 feet apart all the way.

Thang One: Burpees on the Halfpipe. PAX distanced at the top of the halfpipe doing burpees AMRAP, Q released PAX one at a time for a sprint on the halfpipe, ensuring that no more than two PAX were on the pipe at a given time. Rinse and repeat 6 times.

Mosey to the basketball courts, 10 feet apart all the way.

Thang Two. Bearcrawl length of court. Do 10 burpees. Bearcrawl back. 9 burpees. Repeat until you’re down to one burpee.

Mosey to the tennis courts, 10 feet apart all the way.

Mary Webb. 1 V-Up, 4 LBC’s, rinse and repeat to 10/40.

This was fun, and I needed the time at the O. Thanks to Tammy Faye for bringing coffee for the fellas after it was all done.

Retainer out.

3/23/2020 BlackOps at The O

BlackOps at the O continues

5 PAX: Plumb Bob, Glen Ross, Vincent (Respect), Fall Guy (Respect), Cookie.

5:30: No Q, so we decided to cut this up and rotate between the PAX:

Started with a mosey around the O, stopping at every third light pole for pax pick exercise. One loop complete and we exit the park and head back into Cherokee Gardens for more Pax pick workout, using hills, troll bridge, and more hills.

Re-enter the park at 6:10 and mosey back to the flag for COT


BackBlast – #theLoco 3/24/20 Abacus Q

12 PAX turned out to “Stay in your lane bro” version of social distancing. Friday evening YHC received a birthday card from my sister simply stating, “I’m pretty sure you won’t forget this birthday”. I’m pretty sure she is correct.

Coronavirus madness has swept the nation. Following the workout today, YCH noticed a re-post on Slack by FannyPack (see below).

“I talked to a man today. I talked with a man today, an 80+ year old man. I asked him if there was anything I can get him while this Coronavirus scare was gripping America.He simply smiled, looked away and said:”Let me tell you what I need! I need to believe, at some point, this country my generation fought for… I need to believe this nation we handed safely to our children and their children…I need to know this generation will quit being a bunch of sissies…that they respect what they’ve been given…that they’ve earned what others sacrificed for.”I wasn’t sure where the conversation was going or if it was going anywhere at all. So, I sat there, quietly observing.”You know, I was a little boy during WWII. Those were scary days. We didn’t know if we were going to be speaking English, German or Japanese at the end of the war. There was no certainty, no guarantees like Americans enjoy today.And no home went without sacrifice or loss. Every house, up and down every street, had someone in harm’s way. Maybe their Daddy was a soldier, maybe their son was a sailor, maybe it was an uncle. Sometimes it was the whole damn family…fathers, sons, uncles…Having someone, you love, sent off to war…it wasn’t less frightening than it is today. It was scary as Hell. If anything, it was more frightening. We didn’t have battle front news. We didn’t have email or cellphones. You sent them away and you hoped…you prayed. You may not hear from them for months, if ever. Sometimes a mother was getting her son’s letters the same day Dad was comforting her over their child’s death.And we sacrificed. You couldn’t buy things. Everything was rationed. You were only allowed so much milk per month, only so much bread, toilet paper. EVERYTHING was restricted for the war effort. And what you weren’t using, what you didn’t need, things you threw away, they were saved and sorted for the war effort. My generation was the original recycling movement in America.And we had viruses back then…serious viruses. Things like polio, measles, and such. It was nothing to walk to school and pass a house or two that was quarantined. We didn’t shut down our schools. We didn’t shut down our cities. We carried on, without masks, without hand sanitizer. And do you know what? We persevered. We overcame. We didn’t attack our President, we came together. We rallied around the flag for the war. Thick or thin, we were in it to win. And we would lose more boys in an hour of combat than we lose in entire wars today.”He slowly looked away again. Maybe I saw a small tear in the corner of his eye. Then he continued:”Today’s kids don’t know sacrifice. They think a sacrifice is not having coverage on their phone while they freely drive across the country. Today’s kids are selfish and spoiled. In my generation, we looked out for our elders. We helped out with single moms who’s husbands were either at war or dead from war. Today’s kids rush the store, buying everything they can…no concern for anyone but themselves. It’s shameful the way Americans behave these days. None of them deserve the sacrifices their granddads made.So, no I don’t need anything. I appreciate your offer but, I know I’ve been through worse things than this virus. But maybe I should be asking you, what can I do to help you? Do you have enough pop to get through this, enough steak? Will you be able to survive with 113 channels on your tv?”I smiled, fighting back a tear of my own…now humbled by a man in his 80’s. All I could do was thank him for the history lesson, leave my number for emergency and leave with my ego firmly tucked in my rear.I talked to a man today. A real man. An American man from an era long gone and forgotten. We will never understand the sacrifices. We will never fully earn their sacrifices. But we should work harder to learn about them..learn from them…to respect them.”

Earlier in this ordeal a man from Dare to Care expressed his love of America and how we do great things when our backs are against the wall. We pitch-in, work on the task at hand, and most of all we stop being scared and start leading.

F3 is a leadership group. F3 draws men in with exercise. We build friendships that hold us together. We workout hard, ruck, run, whatever else we do to be ready when the time comes. America needs leaders. F3 was built for this moment. You found F3 to be part of leading our community to a better place.

What we did:

23 burpess OYO

Split into two groups ran a warm up lap around the school…running naturally creates social distancing b/c fast runners pull away and slow runners fall behind

circled up in a huge circle



5 – Burpees

10 – Lunges I/C

15 – Imperial Walkers I/C

20 – Merkins

25 – Plankjacks I/C

30 – Squats I/C


23’s for my BDAY! 22 merkins 1 LBC rinse and repeato

Plus Mary at the end.

PAX – Whiskers, Double Down (R), Catfish, Hushpuppy, CaptinCrunch Berry, Pelican, Overflow, Little Jerry (R), Fructose, HoneyDew, Dauber, Abacus (Q)

Back Blast : Planetarium @ Boondocks – 03/24/2020

Great day for a workout this morning. Weather was great, but company of the PAX that showed up made it even better.



  • Focker
  • Holy Roller (R)
  • Colonel Klink
  • Brown Water
  • Ma Bell
  • Cratchit
  • Fear Factor
  • Cochran
  • Bulletin (R)
  • Jolly Rancher (Q)



Disclaimers provided. Headed out on a mosey to the concession stands taking the path on the way there. Circled up for some COP including:

  • SSH
  • Downward Dog and Runners Stretches
  • Grass Grabbers
  • Hillbillies
  • Hamstring Stretches


The Thang – Hindenburg BLIMPS:

I put four LED road flares out on the outside path of the ball field. Basically one behind home plate, one at the corner of left field, one at center field, and one at the corner of right field. We split into two teams of 5 for this. One team nosied ahead so we had good spacing. This circuit was to do the following.

  • B – burpees, 10x each light
  • L – lunges, 20x each light
  • I – imperial walkers, 30x each loght
  • M – merkins, 40x each loght
  • P – plank jacks, 50x each light
  • S – squats, 60x each light

For those non-math majors, that’s 40 burpees, 80 lunges, 120 imperial walkers, 160 merkins, 200 plank jacks and 240 squats.

I think both groups made it to squats, but time had to be called. We set off back to the flag for a 30 second plank.


Countarama. Namearama. Announcements. Intentions.

Don’t forget that March 27 is mental health awareness day across F3 – or at least it was before the coronavirus impacts. I will seek confirmation and post something out there to confirm. Either way, even if it isn’t we need to now more than ever lift up those battling each and every day. Businesses will be lost during these challenging times. People won’t show it – so make sure you ask them how they are doing. Be the light in the darkness.

Jolly Rancher out!

3/24 in the Zoom with Kilo

Big opportunity to get a taste of the Zoom tomorrow. It’s certainly not the gloom, but you get a great workout and have the ability to talk a little smack. Oh yea, you’re Not alone. Here’s what you’ll need

  • Zoom app on phone or computer
  • https://us04web.zoom.us/j/7508265442
  • click that link at or before 0530
  • a coupon or some sort
  • some space to do a burpee
  • Wireless headphones with a microphone Are recommended but not necessary

Can’t wait to see you in the Zoom


Pre-Blast : Planetarium @ Boondocks – 03/24/2020

The Boondocks, or “boonies” for short, is a great place for social distancing.  So, come on out and join me in the gloom.

Weinke is not yet finalized, but the current restrictions make it a little hard to be too creative.  So, you can expect some running and body work exercises.  We will be respecting the 5 PAX maximum as well as social distancing requirements.


Jolly Rancher!


3/21/2020 Hurt BackBlast

Stay in your Lane Q

PAX (15): Left Eye, Windshield, Soft Top, Barney Fife, Fridge, Tiger, Tureen, Deuce, WhamO (Respect), Buschhhhhh, Fall Guy (Respect), Old Bay, SumpPump, Digiorno, Glen Ross Q

Conditions: 36*, feels like 27—really cold

I wasn’t sure who would show, but classic doggystyle they all rolled in at 6:59. Issued the disclaimer twice, as more showed up after the first one.  Added some other items:

Stay 8-10 feet apart, no spitting, no snot rockets. And no coughing.

So I had set up around 45 minutes of Lane work—each pax has their own lane, workout and run in the middle. This kept everyone around 10 feet apart.

Wrapped up 5 minutes early, circled back up for COT which we did old school style with everyone taking a seat.

Thanks to Buschhhhh for providing some beverages.


Backblast #Cloverfield 3/19/2020

I enjoyed my first Q in the Garden, each time I post there I realize more all that it has to offer.  CoronaVirus Reality affected the numbers; I had planned a workout with several stations for teams of 3-4.  We had one team of 3; no problem.  Here’s what went Down.

PAX:  Jitterbug (QIC), Wide Right, Husky

Short Mosey to Entrance outside the Gym for COP.  SSH, Grass Grabbers, Imperial Walkers, Kendra Newmans, Stretching, Merkins, Copperhead Squats.

Thang 1-  At Bottom of Hill of Stolen Souls there is a set of Steps going up to the building; at the top is a flat area with Picnic Tables, Benches, etc; a great area I had not realized was there for some PT.   Each PAX Ran up the Steps, (properly spaced) then went over to the bench on the Left and did 20 Dips and back down steps.  Rinse and Repeat x 5.

Thang 2- Felt I had to utilize the Hill of Stolen Souls (Soles)? so we did;  With an 11 of Merkins and Jump Squats. 10 Merkins at the Bottom, run to top of Stage 1 of the Hill for 1 Jump Squat, then back down. 9 Merkins back to top for 2 Jump Squats, etc.  Even cutting that Hill in half it sucked.

Thang 3-  Starting at first light post across from Gym doors we did 1 burpee; moseyed to next light post and did 2 Burpees, etc; continued this down to end of Parking on one side and back up the other.  For those counting it was 10 light posts and 55 Burpees

Thang 4- On to Bristol.  We Bear Crawled down one side and Lunge walked back up the other.  Did this twice and that left about 3 minutes for some AB Work, and that was time.

COR, NOR, Announcements and Intentions. Thanks to Wide Right and Husky for Pushing Me.  Look forward to being back.

Jitterbug Out

Virtual Gloom BlackOps 3.23.20 PreBlast

Over the last three days I’ve heard, “our new reality” countless times in the news, advertisements, etc. Tomorrow I will take a step into this new reality by Qing a virtual WO via Zoom. Things you’ll need;

  • Smart phone or connected device
  • Zoom app or Zoom link (https://zoom.us/j/221604443)
  • Driveway or area with 20-30 yards of space
  • Coupon of any kind

I will be doing the WO outside, but there will be allocable modifications for anyone who doesn’t want the fresh air. The WO will start at 0530, but if you can, hit the link a few minutes early so I can keep track of who all we’ve got. 



03/22/20 – Black Ops Mary T

PAX (5): Old Bay, DiGiorno, Buschhh, Fall Guy, Backdraft

Conditions: Sunny and brisk.  Glorious.  Perfect for stealing your neighbor’s no-so-street-legal gator, and driving up to Mary T.

COP: Kind of.  SSH, Dog, Stretch, interrupted by some Mother Ruckers.  Digiorno called merkins to scare them off.  Well done men!

Thang1: 8 rounds of 8.  8 pull-ups, short mosey to 8 merkins, short mosey to 8 big bois, mosey up the hill at reservoir for 8 squats.  Repeato 8 times.  Woof.

Thang2: Descending burpees.  12, run across lot long ways, 11, run back, 10, etc.  Eek.

COR, NOR, Announcements, Intentions.

Stay safe, be smart, be unselfish.  This is hard.  Be the light in the darkness.


PB – 3/23/2020 – The Motivator at the Abyss


Thanks for having me out dark and early to the Abyss. Below is the order of events.

Spread far out


1st Thing –  Warm-up (5 min)

Repeat the below 3X

25 SSH IC 

10 merkin IC


2nd Thing – Merkin – stretch (5 min)

10 diamond merkin IC

Downward Dog

10 merkin IC

Runner Stretch L/R

10 wide merkin (Larry Craigs) IC


10 merkin IC


Downward dog

3rd Thing – Tabata (45 sec exercise  – 15 rest) Ab – Leg – Merkin (30 min) 3x

big boys

copperhead squat



Bonnie Blair

Sphinx merkin


jump squat

Diamond merkin

Gas pump

4th thing – Mary to take us home (5 min)

fluttterkick IC

Big boy IC



Announcement – Intentions