Our group of nine started with a warm up lap around part of the park. We proceeded to stretch and warm up at the tennis courts. After our warm up - Catfish laid out a Jack-Webb Bear Crawl/Burpee routine. 4 bear crawls, 1 burpee; 8 bear crawls, 2 burpees - all the way up toContinue reading "BB – Minnow & Catfish Co-Q ToG @ The O"

You need to come out and experience some Good and Evil. There will be a victory, and it will be yours. It will be fun-hard. Come go to battle with us. Gloves, Coupons and a strong will are recommended.0530 at Norton Commons Amphitheater. SYITG - Diablo and Holy Roller

Come Flop around with us at the Abyss. We will run a bit, hit some ladders, and keep it moving. No coupon needed. We can promise it will be a flopping good time. SYITG - Backflop/Flip Flop (aka, the F3 Flop Bros.)

Do you have a sweet tooth? If so, you should come on out to The County and join SweeTART and Jolly Rancher for our Co-Q Mashup. These two brands have spawned into all sorts of different varieties. The weinke does the same. Bring a coupon! SYITG - SweeTART and Jolly Rancher out!

Pew Pew and YHC will be leading the fine PAX of the station through a total beat down in the morning. We will get the muscles and lungs burning at the Inferno! Gloves recommended. Grab a friend, stay on the good side of the tracks, and get better! SYITG!!

It's going to be sink or swim at The O in the morning as Minnow and Catfish migrate from The Garden for a beatdown at F3 Louisville's birthplace. No coupons needed. We will run and there may or may not be some burpees. Come see what it feel likes to be a fish out ofContinue reading "Pre-Blast – Catfish/Minnow Q – Temple of Gloom at The O – 12/10/20"

BUSCHHHH and I have some cold beers with your names on them. Please join us at the Garden and get better. Bring gloves, bring a coupon, and don't forget to pay your tab! Cheers 🍻, NattyLite and BUSCHHHH https://media1.giphy.com/media/ZRuwcVRYANyz6/giphy.gif

Dynomite & Gypsy Co-Q Mash up 12/9 @ The Bridge So I'm not going to lie....I was a little behind on putting together a Co-Q for this week. Yes, I got the blast about it a month in advance. Yes, I read the reminder from Jolly....what can I say, I am a procrastinator. Regardless, weContinue reading "PREBLAST 12/9 THE BRIDGE @ POSH"

Whats better than one inappropriate name for a workout........TWO inappropriate names for a workout. That's right, weird names for private parts will be at Vets tomorrow morning. Come on out with Bunghole and No Nuts for a "lower body" beatdown. Mumble chatter will be strong in the morning. No coupons needed!

As we continue mashup week tomorrow you will feel like mashed potatoes when you leave the agony. If that’s not motivation to join us at 5:30 I don’t know what is. Join Focker and Gisele with your coupons and gloves.

Going to pull out the weights and such for an old fashion heavy in the morning!!! Minimal running and moderate lifting, bring your gloves and a shitty Mutt attitude!!! SYITG!

Kilo & I met in January ‘13 when we went to training together for the company we still work for as Pharmaceutical Sales Reps. Kilo joined F3 in July ‘17, where he was given his name because of his profession & when he head locked me in December ‘17 I too was given my nameContinue reading "Nino Uses a Kilo Worth of Burpees & Water to Grow The Garden 12.8.20 BB"

Six PAX showed up to do something hard in the cold and dark this morning, including Harry Caray, Russdiculous, Sump Pump, Flo Jo, and Motor Boat and No Nuts as Co-Qs. We got right to work. A brief warmup including SSHs, Murcans, and stretching phased into a rucks-on indian file run down to the footContinue reading "BB: No Nuts and Motor Boat Co-Q, BoW at The O, 12-8-20"

Weather: Cold, but dry. I didn't look at the actual temperature when I got there, but I'm pretty sure the forecast was for 25 degrees. It was cold enough that Storm Trooper and Cartman claimed it was right at the threshold of whether they could attend or not. But, they both showed up, otherwise IContinue reading "Backblast – Loco @ The Station – 12.8.2020 – Captain Crunchberry / Lucky Charms Co-Q – Breakfast of Champions"

It’s the 130th Army/Navy Game Week.  Saturday, Cadets and Midshipmen will battle it out but tomorrow it’s Joint OPs as the Army and Navy come together for Marine workout in the Abyss.  Everyone is welcome, even zoomies and puddle pirates. Come on out, get better.  Bring a ruck if you have one.  If not, comeContinue reading "PB 12/9/20 Escalator in the Abyss"

Vikings plunder and pillage. Long before smart phones kept track of all vital stats one calculation device stood above all the rest, the Abacus! Abacus marked the miles and Viking administered a pillage worthy beatdown of max reps, static holds, and explosive power. Each mile the PAX focused on pillaging their upper, mid, and lowerContinue reading "BackBlast – The Silo 12/7/2020 Run and Pillage (Abacus and Viking Q)"

Agincourt, 1415. The original circle of trust? Note the flag, the peer leadership, and the open to all men factors. Just saying.... It will be cold.It will be difficult.It will be dark.Mother nature will bring the low visibility. Your Co-Qs, No Nuts and Motor Boat, will provide the high stress.And that's why you should showContinue reading "PB: Nut Cruise at The O Tues 12-8 0530, No Nuts and Motor Boat, Co-Qs"

This picture tells you exactly what we’ll be doing tomorrow at The Garden, so you’ve been warned or intrigued (depending on how big a boy ya are). Additionally, here’s a couple of numbers relative to Kilo & me: 953 & 236. Knowing what these numbers represent may or may not be beneficial to you tomorrow.Continue reading "Nino Deals (with) a Kilo at The Garden 12.8.20 PreBlast"

LePew has already committed me to something Epic for my 200th Q (err.. 26th Q, 200th post). I'll see what I can muster up. No coupons needed, but a fair share of running will be involved. We'll likely do 200 of something, just because. SYITG - Fungi

Come start your day with a breakfast of champions tomorrow at The County. You will get to help settle the most heated debate in the breakfast world. Which is better, crunchy bacon (Lucky Charms' choice) or chewy bacon (Captain Crunchberry's choice.) Lace up your running shoes and bring your coupon. Better bring gloves too ifContinue reading "Pre-Blast – Breakfast of Champions -Loco @ The County – 12.8.2020 – Co-Q Mashup – Lucky Charms / Captain Crunchberry"

Over 50 HIMs donated $3,770...providing Blessings in a Backpack to 29 kids for a full school year!Pelican told me I could write as much as I want in this back blast and since he is the assistant to the regional ComzQ, I believe he has that authority.  I am going to try to be concise, butContinue reading "Back Blast – “County Fair” Blessings in a Backpack for Engelhard Elementary"

Apologies for the delay. Been a hectic week. Stick Up was in need of a Q and I was happy to jump in and lead. Because it was 37 degrees and rainy, I wanted to keep the PAX as dry as possible so I called an audible and we did most of our WO underContinue reading "BB – Incubator @ Posh 11/30/20"

So this is how we feel right now in quarantine. May as well emerge from the joint ripped and ready to go. The Virtual DRP returns tomorrow morning with McAfee at Q. He is modest, but he is also an IPC DemiGod. Expect to be beaten down. Start your weekend right by getting comfortable beingContinue reading "PB: Virtual DRP @ McAfee, Q, Sat 12-5-20 0600"

I have always been a little intimidated when it comes to Q'ing a Heavy style workout. I think it's because to me, there's a lot more thought that goes into it. What weights to bring? How many of each? How many stations do I set up? What if I plan for 5 dudes and 15Continue reading "Back Blast 12.2.20-The Foundry @ The County"

No coupon needed in the morning - Gloves Recommended - Plan to visit all corners of the Posh.

F-Stop joined the Gloom during IPC week. What a terrible yet awesome time to join this brotherhood. His motivation began with a 75 day hard challenge (including but not limited to: 2 WOs/day, drink 1 gallon of water/day, read 10 min/day, no alcohol) in addition to recruitment from Harbaugh and Curious George. During this timeContinue reading "Gladiator Backblast 12.4.2020"