Week 0- IPAX Merkins and Miles tomorrow at The Garden. Come push yourself to get better. Let’s Go!

It is a celebration workout. Think September 2, 1945. To celebrate, think of your favorite exercises. We will do them all! Well, at a least a bunch of them. Bring a coupon and running shoes.

My last Q at the Mutt was 40 minutes of man-makers. I think that went over well with the mutters. Rinse & repeat? Show up to find out! Gloves and shoes recommended.

Get ready Bayside we have the first taste of IronPax Challenge 2021 (Week 0 does not count) tomorrow morning @ The Big Kapowski 5:30 AM. YHC is the proctor. WO details below including map to add up run distancesCAPOOT WO (https://f3greenwood.com/category/f3gwd/):100 Merkins (a.k.a. – Push-Ups)800 meter Run75 Merkins1,200 meter Run50 Merkins1,600 meter Run25 Merkins2,000 meterContinue reading "9/2/21 PB IPC W0 The Big Kapowski @ Bayside"

The suspense is over. Iron Pax is here! (Woof....) Come out to the County at 5:30am tomorrow for the Week 0 workout. No coupons, but there will be copious amounts of Merkins and Running (about 3.25 miles of running if doing the non-modified version). I will have the workouts (modified and non-modified versions) on theContinue reading "PB 9/2/2021 Iron Pax Week 0 – The Agony at the County"

It was a damp but mild morning...still pretty muggy. I arrived and stepped onto the b-ball court right at 0500. Gathered the PAX (Uncle Sam (R), F-Stop, Kitty Litter, Mr. Hat, Flip Flop (Q)) for COP. We began with SSH-25, Arm Circles into Michael Phelps, Toy Soldiers-10, Grass Grabbers-10, Merkins-10, Downward Dog Stretches, Mtn Climbers-15Continue reading "BB 9-1-21 The Escalator @ The Abyss"

A few weeks back YHC stumbled into the Vets heavy. The beatdown was challenging and tough despite a slightly lower intensity than running all out. When the opportunity to lead the Foundry presented itself, I jumped at it. This was my first Q at the Foundry and maybe first Foundry workout. 12 PAX turned outContinue reading "BackBlast – 9/1/21 The Foundry – Abacus Q @theCounty"

Join me for the most limited running workout I've ever Q'd. Don't worry we will work plenty hard. No tabata, that might be the most boring workout ever created. Bring a coupon. SYITG!

Weather: 70 degrees, 95% humidity Pax (7): Handbook, Harry Caray, Alfalfa, Russdiculous, McAfee, Sump Pump (R ), Fergie (Q) The PB called this a run smedium, which was a hedge in the event we had lightening and needed to find some cover. As it was, no rain or lightening and it became a run smheavy.Continue reading "8/31/21 BB: BoW @ the O"

Day four of Q school kicked off at 0530 in The Boondocks @ Peggy Baker Park. Forecast was spot on, weatherman got lucky, very slight breeze just under 73f and a big bright moon for light. To be honest, I failed from the begin on this one, not remembering to announce who I am, BuckshotContinue reading "BB – 08.26.2021 – Honey Do – Q school at the Moonshiner"

I'm going to keep this short a simple. 6 PAX showed up in the extra dark gloom pf Posh. We worked out to a pretty incredible display of heat lightning in the sky. COP - The normal stuff. Thang 1 - Super 21's1 Merkin and 1 Big Boy, 2 Merkins and 2 Big Boys, 3Continue reading "BB Squid Q – Incubator @ Posh 08.30.21"

Tomorrow at the O will be a run smedium. No long distances, but we will cover some ground. If it's only raining, we will likely proceed with Plan A. Plan B - If there is lightening, we will find some cover. Bring a coupon just in case.

I don’t know for sure what we’re doing at Posh tomorrow, but I know you won’t need a coupon for admittance. You’ll probably want your gloves, if your in to that kind of thing. Sweat will be poured and work will be done. You know the place and you know the time, be there. SYITG

Bring a coupon tomorrow and your running shoes. We are going to conquer a ladder workout. Guaranteed to start your Monday right. SYITG! - Minnow

Friday of Q school week is in the books! Started off with the disclaimer and searched for some FNG's but couldn't find any. Discussed the 5 core principles of F3. PAX in attendance: Vincent, Tony Malito, Newman, Aerobie, Fertile Myrtle, Bombay, Dry Rub, Stick Up, Huey, Meatball, Bunghole. Started with 2 laps around the circleContinue reading "8/27/21-BB The Chopper-Bunghole"

Installment #4 of Q School week at the Agony turned out to be an adventure around the County.  Temps were a bit tepid but bearable (and even if they were not, we would have managed because that's what we do - rain or shine, hot or cold - "it don't matter").  We called the time,Continue reading "BB 8/26/21 The Agony at the County – DeVitto Q"

Congratulations! We have all successfully made it through Q school and now it is time for graduation. This is your invitation to attend the best graduation party and the only present you need to bring is a coupon. This will also be a special graduation for me, as I will be passing the torch toContinue reading "PB: 8-28-21 – Graduation Day at the County"

Q School week was easy for me, as it was just Uncle Sam and myself. With Uncle Sam being a site Q himself, this was a breeze. We started with a quick mosey down to tree island and back to the b-ball court for COP. This included a messy countdown of nuclears from 8, 20Continue reading "BB 8/23/21 The Abyss-Motivator"

Graduation from Q school day @ The O tomorrow, so bring your cap & gowns, a.k.a running shoes & gloves. SYITG Harry Caray

Q School Day 5 @ The Garden was a good time. 15 HIMs conquered a pretty decent core focused workout. The Thangs:COP - SSH, Imperial Walkers, DD, LoR/LL/LR/RoL/RR/RLThang 1 - Lower Lot Route Kraken Indian RunThang 2 - Jack Webb Ghidorah / Bear Crawl (1:4) up the BaptizerThang 3 - DORA: Partner runs to topContinue reading "BB Baptizer ☘️ The Garden ☘️ – 8.27.21 – NattyLite"

Good evening! I sure do hope to see you tomorrow. After a great 4 days of Q school by amazing Q's, come on out tomorrow- Friday. My goal is for you to leave having learned one thing that you didn't know about Q'ing (or something else). Might just be a new exercise. If you comeContinue reading "PB 8/27/21 Holy Roller Q School- Defender at the Patriot"

It's Friday of Q school and the weekend is upon us. Having a teacher named Bunghole is a bit frightening but we will hopefully learn how to count, learn the core principles, see if an FNG is around, provide a disclaimer and much more. No coupons required but we will get after it. SYITG!

https://media4.giphy.com/media/8FhXc8w45aN32/200.gif Q School Day 5 continues tomorrow at the Baptizer. Running shoes, gloves, coupons all needed - coupons provided. Come earn the weekend as we focus on the core and basically everything else. SYITG ~NattyLite

we had a great morning at the garden with eight showing up. We started with the warm up of a reverse Indian run! Then we went on to do a partner work out that consisted of rifle Carrie Bernie Sanders curls triceps squats lunges and chess press. We finished with murder bunnies merkins and abs.Continue reading "Day 4 Q School @ The Garden"

For day 4 of Q school tomorrow at The Garden we will start with the normal routine and do an reverse Indian run to warm up the legs and lungs. We will do a few exercises we don’t always do for newer folks. We will be using coupons and gloves.

Come out ITG at 0530 on Thursday and we’ll be hammering home the 5 core principles. On top of learning how to give a disclaimer, the proper way to count, and leaving no man where you found him, we’ll also learn the importance of giving respect you your elders. Lace up your shoes for someContinue reading "8.26.21 Pre Blast: The Extender @ The Mutt- Sump Pump Q"