It's been a while since I had to write a pre-blast...so long that I had to hack into my own account as I forgot my password.  Clearly, I prevailed. And, the good news is I didn't forget how to lead a beat down having led several over the quarantine period.  So, come on out andContinue reading "Pre-Blast – Jolly Rancher Q – The Agony @ The County"

PAX 17: Handbook, Larry Flynt, Cowbell, Buschhh, McAfee (weighted), Tin Cup, Glen Ross, Fridge, Fall Guy (R), Noxeema Jackson, Wham!, No Show, Russdiculous, Schyster, Pope, Plumb Bob, Old Bay (Q) Conditions:  72*, a bit humid.  Like, bat-wings humid Disclaimer, and off we go for a quick mosey around the glorious campus of Holy Trinity COP: SlaughterContinue reading "Blender back blast 06/10/20 – Old Bay"

Guess who is the Q tomorrow at The Bridge at Posh....This Guy! We will move, then work, move, then work, move, the work.......SYITG   Jitterbug

Where: Basketball courts When: Wednesday 5:30am What: Complete Workout chalk full of running and strength building movements Why: We have to ability to do it. SYITG!! -Stick Up

Let's see if I can remember how to do this back blasty thingamajig. PAX 22: Tron, Glen Ross, Buschh (R), Red Roof, Violet, Vincent (R), Handbook, Russdiculous, Nino, Long Snap, Seabass, Nugget, OJ, Backdraft, Mayberry, DiGiorno, Geppetto, Tureen, Minnow, Nice and Slow, Wham!, Old Bay (Q) Gear:  Target shorts, Target shirt, F3Lou Buff, ASICS GelContinue reading "Back Blast – Old Bay back at Seneca 06/06/20 for Da Ruiner"

Conditions: Clear and a bit muggy with a fantastic sunrise PAX: LePew Jolly Rancher Dauber Cochran Harbagh Bulletin Focker Brown Water (Q) Disclaimer, short mosey, SSH, Runners Stretch, Kendra Newmans, Micheal Phelps, & Grass grabbers. Tabata Style Workout - 4 rounds of each exercise, 20 seconds of work and 10 seconds of rest (felt likeContinue reading "Brown Water Q Planetaruim @ Boondocks 6-9-2020 Backblast"

Kilo family on 35th birthday In my preblast I wrote about a 32 year old sad clown that was over weight and unhealthy in many aspects of life. I’m proud to say that with the help of YOU, #35 is a much better party! YHC is blessed, and feel extremely gracious for the gift ofContinue reading "6/8 Backblast Kilo birthday Q at posh"

Nothing fancy here...be at The Garden at 0530 for a WO & BRING A COUPON. SYITG Nino

Well men, it's been a long time coming (I blame it on the Rona) but I'm up and pumped about taking the Q tomorrow at The O. This place and you men have given me a lot over the last 6 months so I plan to return the favor tomorrow with a casual stroll through the parkContinue reading "PB – RUSSDICULOUS VQ! – Bag of Wrenches @ The O"

It was Great to lead Saturday for the "official" reopening of The Fog at Poshlands.  It really does offer quite a bit of opportunity, especially on a Saturday with an hour to work with.  Working up a sweat is no problem at this point so I really wanted to just keep us moving. Here isContinue reading "Backbast #The Fog 6/6/20"

Come out to the Planetarium at Boondocks for a full body Tabata style workout. Bring a coupon or some sort of weight and gloves. SYITG Brown Water

Pax: Captain Crunchberry, Holly Roller, Porkchop, Cratchit, Double Down, Jolly Rancher, Fergie (Q) Weather: low 70s, but an uncommon lack of air movement for PV - a bit sticky   Airplane contacted me about co-Qing this (after he had already picked it up). I suppose he foresaw the mechanical issues that would keep him fromContinue reading "6/5/20: BB – Wisteria @ Pleasantville"

By now I’m sure all of F3Nation knows Kilo is Qing tomorrow in celebration of his birthday & the physical transformation he’s endured since starting F3 (which I’m damn proud of him for doing). Normally I’d be at Kilo’s birthday Q (like I have been the last 2 years) but instead I’ll be Qing atContinue reading "Big Mo being Overshadowed 6.8.20 PreBlast"

Fat kilo 32nd Birthday 3 years ago on my birthday YHC was the definition of a SadClown. My fitness was non existent, my fellowship was disappearing, and my faith was selfish. Thank God a few weeks later a good friend invited me to an early morning workout. Fast forward 3 years and F3 has transformedContinue reading "6/8 Kilo Birthday Q at Posh"

Wow what an amazing turnout for my VQ, THE NEST @ THE COUNTY.  I picked up Overflow from his house, we caught some air over the railroad tracks and slid into the County lot @6:45 to be greeted by several EC runners. Shortly after lots of familiar County regulars began to roll in.  Then anotherContinue reading "Backblast – Hushpuppy Q – The Nest @ The County 6/6/20"

Looking forward to the Official reopening of The Fog at Posh tomorrow morning.  As always we will move a little bit, do some stuff...then rinse and repeat, SYITG  Jitterbug

Hushpuppy here gearing up for my VQ, THE NEST @ THE COUNTY. We will run, we will crawl and we will touch lines! Please bring a coupon if you have one or something heavy! (There are a few on site if you dont have one.) Also gloves are recommended unless you enjoy the feeling ofContinue reading "PB-Hush Puppy VQ at the Nest 6.6.20"

Old Bay with the Q tomorrow at the O. I hear the local vagrants have either smashed the coupons or peed on the coupons or vomited on the coupons, so no coupons tomorrow.  Running and body weight stuff. Come on out and see me...it will be easy.

QIC: Squid PAX: Harbaugh, Schotzie, Slide Rule, Birdie, Slugger (2.0), Firing Pin (2.0) At 0530 the disclaimer was given and we took a mosey to the front of the school for some warm up stretches. We quickly realized that the morning was warm and the humidity was high. Side straddle hops IC (PAX counted toContinue reading "6.4.20 BB Kapowski at Bayside"

PAX (10): Flo Jo, Handbook, Jeter, Kilo, Jitterbug (R), Russdiculous, Shyster, Sump Pump, Tron, Violet (Q) Conditions: Moved start time to 0630 for curfew compliance.  Hot and stick 63. Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each. Neck Rotation Hips RotationContinue reading "Back Blast 6.4 Temple of Gloom @ The O"

PAX:  Mr Hat, Harbaugh, Flip Flop, Meatwagon, Uncle Sam (Q).   Conditions:  Perfect- mid 60s, low humidity, bright moon light transitioning into a beautiful sunrise. We gathered on the basketball court for the disclaimer including social distancing.  We moseyed down towards the boat ramp and returned to the court for the COP including SSHs, KendraContinue reading "Gladiator Backblast 6/5/20"

FOUR SCORE AND SOME TIME AGO, IN A LAND THAT SEEMS FAR, FAR AWAY. WE RAN WITH FURY, WITH PURPOSE AND ACCOUNTABILITY. WE HELD EACHOTHER TO HIGH STANDARDS. AS MANY OF YOU HAVE STILL CONTINUED ON, I FOR ONE REASON OR ANOTHER HAVEN'T BEEN IN THE GLOOM AS I ONCE WAS. MY HOPE IS TOContinue reading "PB – TONY MALITO Q @ THE CHOPPER 6/5"

Heard about the Abyss? Come on out to see what everyone's talking about and enjoy a heavy tabata style workout. Plenty of room to socially distance. Bring your personal coupon and gloves. Don't have a personal coupon? We'll give you one, free and sanitized for your protection. Long Run Park 0530 by the basketball courts.

I should have done the same workout to save some time on this backblast but whatever these are fun once I start. Next time I volunteer to Q I’ll look and see if I’m Qing the day before or after. Crunchberry caught me on the tail end of quarantine to Q today—his preferred method ofContinue reading "Backblast-Pelican Q-The Inferno-6/4/2020"

I will mark my return to the gloom with the Grand Re-opening of Pleasantville. Technically, this is supposed to be a co-Q between Airplane and myself, however his reliability rating with on-time departures is WAY down lately. Either way, the curfew is lifted, so we will get moving at the normal, 5:30 start time. It'sContinue reading "6/5/20: PB – Return of the Pleasantville"

The Agony @ The County opens up tomorrow with a Crachit beat down. We’re planning on a 4x station ladder WO to keep our distance. It will more than likely be the toughest thing you do tomorrow and you will be better for it. Bring a coupon. Gloves might be a good idea too. LimitedContinue reading "Preblast – The Agony @ The County 6-4-20 @ 0530"