Come on out for some FAT Tuesday!   PK has a bum wheel, so we won't be covering a ton of ground, but we will be getting work in.  Remember to wear your brightest colors and come on out in remembrance of Faye.  Help show that F3 is not just another workout group.  Come out inContinue reading "02.25.2020 PreBlast PK @ the Mutt"

The nice thing about the Iron Horse challenge is that you can recycle your  Wienke at different locations and it's still fresh.   13 HIM's got to experience the escalator that I ran at the Garden and the Tank.  Barney Fife, Cookie, Pope, Gepetto, Backdraft, Blueprint, Nugget, Seabass, Plumb Bob, Tiger, Glen Ross, Blown CoverageContinue reading "Back Blast 2/22/20 – Vincent Q the “HURT”"

Come on out to the Cliffs tomorrow. I've got two workouts lined up... one if it rains, and one if it doesn't. If it rains, we will take our friends the coupons to Camp St. Patrick and do our best to stay dry, if it isn't raining too hard- we will see all The GardenContinue reading "2.25.2020 – The Cliffs @ The Garden – Jewel Q"

We will not stop moving tomorrow from start to finish. I’m envisioning a nuclear start, Boyo’s, Dora, coupons and flutter kicks. I can’t wait to get better, faster and stronger with the HIMs that get after it in the gloom. This workout will be hard, that’s why you should come.

Bring your running shoes.  It sounds like Retainer has a pre 3 mile run scheduled at 5:00am. Get after it! The workout will involve coupons and an Iron Pax type workout.  You vs. You.  If you do the pre run and my workout you're looking at running 6 miles tomorrow morning. SYITG

Crisp Cold Morning at this fine/well lit AO 12 Pax (4 FNGs) - Huggies (Q), Yoshi, Carlton, Nino, Nice n Slow, Flounder, Sweet Tart, Dunphy, Roller Blade (FNG), Tea Cup (FNG), Wal-E (FNG), Nameless (FNG). We started with a quick stretch then ran about a half mile up this huge steep hill that has yetContinue reading "Black Ops Broad Run Park 2/21/2020"

We had 10 pax on this clear/cold morning. Domino, Husky, Fructose, Gypsy, Motorboat, Wide Right, Nice n Slow, Nino, Frosted Tips, Huggies (Q) We started by running up the front hill for some COP at the top.  This included, as usual, SSH, Imperial Walkers, Abe Vigodas, Fast SSH, Calf stretches etc. We next ran downContinue reading "Cloverfield at the Garden 2/20/2020 Back Blast"

PAX: (6) Violet, Tron, OJ, Handbook, Porkchop, Sump Pump (Q) Weather: 22 and dry. 7 a.m. so I gave my disclaimer that I am NOT a professional and that any modifications should be made as needed. It was cold so I advised the PAX that we would try to stay moving to avoid frostbite. COP:Continue reading "BB – 2/22/20 Sump Pump @ The Ruiner"

Come get ya some demolishing derby kind of a WO. We will be making figure 8’s and worlds will collide. Come out to see who’s left standing. Backflop Q

That’s right, It’s my 59th birthday! No place I’d rather be early in the morning than with some fellow HIM’s doin’ The Heavy...ARE YOU KIDDIN’ ME! SYITG

In the words of Viking, if you plan to post tomorrow, come on out to North Posh. Why? Why not?  I heard it might rain everywhere except the North.  Either way we will keep moving and get better together.  We won't discuss politics, but there may be some Bernie and hill debates.  SYITG! -Milton

There is a solid 10% chance that we stay dry tomorrow, but you're not coming to the O for that. You're coming for a great start to your week. 100% chance of Mumblechatter and 100% chance we will carry heavy things. We will run, but not for long distances. So wear clothes, gloves, and shoes.Continue reading "Black ops at the O: 10% chance of day weather"

You may feel some raindrops between the car and the pavilion, but that’ll be as wet as you get. Come join me in the morning for a close-quarters beatdown. SYITG

It has been quite a while since I have Q'd at the Mutt so I am looking forward to the opportunity.  It will be a chilly but sunny morning but not to worry, the heat will turn up quickly.  I am sure you all know the components of F3, but do you know the componentsContinue reading "Pre-Blast. Vincent Q the HURT @ the Mutt 2/22/20"

My man @Squid is a bit under the weather and will not be able to Q The Ruiner in the morning. Come out and see what his "replacement" has in mind. We will stay moving to keep warm. I'd also bring gloves just in case. @Porkchop - as always, please bring your coffee. SYITG SumpContinue reading "PB 2/22/2020 – Sump Pump Q – The Ruiner @ The O"

We came, we saw, we conquered! After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of the vets where we unloaded our ship and let the pillage and plundering began (partner-based coupon exercises).  We almost lost a coupleContinue reading "Post Blast – 2/21 @ the Vets"

PAX: Milton, Mayhem, Metermaid, Holy Roller, Captain Crunchberry (QIC) Weather: Cold. 18 according to the dash, but it wasn't too windy, and dry finally. Disclaimer: I'm not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? A short  mosey to get the bloodContinue reading "Backblast – 02/21/2020 – Wisteria @ Pleasantville"

We will start with a mosey to warm up, and then give it 40 minutes of hell. We will come out better on the other side.

Thanks once again to the Mutters for having me out this past Tuesday. I'll return soon. Here's what went down: PAX= Jitterbug (QIC), Number2 (R), Plumb Bob, Tiger, Windshield, Fridge, Deuce, Wham-O (R), Backdraft, Glen Ross, Left Eye, Blueprint, Sump Pump, Thang 1- Mosey around the school and meet at Portico for COP.  SSH, Grassgrabbers,Continue reading "Backblast #TheRooster 2/18/20"

Only 2 AO's left:  Catch the Viking Ship before it goes to dry dock for repairs After conquering the North (Posh), the Mutt, the O, Pleasantville, the County, and PeWee Valley Fire department, and the Garden, and south Posh, the “Viking ship” is on to conquor new land at the Vets.  Many years ago VikingContinue reading "Pre Blast – 2/21 – The chopper @Vets (Viking ship)"

12 PAX turned out mostly because they were not on the St. Al's super secrete text string and did not know it's better to fart sack or go somewhere else when I Q...unless you want to work hard and get better, then by all means get ITG! Mamas Boy, Wild Flower, Flip Flop, Dauber, HushContinue reading "BackBlast – 2/20/2020 TheAgony Abacus Q"

5 Pax blazing in the Inferno: Capt. Crunch Berries, Gilligan, Brown Water, Meter Maid, Gisele (Q)Weather: 32 degrees clear with a slightly chilling breezeDisclaimer was given: that I am not a professional, anything I say and do is merely a suggestion, we have some nursing injuries so please modify as needed.Quick Mosey for some COPCOP:GrassContinue reading "BB: 2/20/20 The Inferno at the Station"

YHC is excited to be back at the County again. Join me in the morning and we will get better one rep at a time. What will we do? Great question! Nuclears Burpees Merkins Big Boy Situps Pull-ups plus many more! SYITG

It was my first time leading the HIMs at the Posh.  In fact I hadn't visited there too many times. It's a pretty long drive at 0500.  However I was looking forward to finally getting out there to Q.  I didn't want to get too far out of the box with it since I wasContinue reading "2/19/20 The Bridge at The Posh Back Blast"

The weather looks perfect for getting better in the morning. We will get moving and stay moving throughout the morning. If you have soft hands gloves are recommended. SYITG!!

Fun Fact:  AC1Slater is the only AIM name I've ever used (hit me up).  So my Bayside VQ is long overdo.  I'll have you preppies all warmed up with some running to complement a full-body workout.  No coupons, but I still recommend gloves.  Mesh ones.  That's unrelated to the workout.  I just like how theyContinue reading "Pre-Blast: Cochran Q — Big Kapowski @ Bayside on 2/20"

After a stretch of rainy days, it was nice to have some dry pavement to work on this morning.  It was a little chilly at 30 degrees, but the wind was light and the sky was clear.  Based on the conditions, I expected a bigger turn out.  Only Cookie and Drysdale joined me in theContinue reading "Back Blast – Vincent Q The TANK 2/19/20"

A year ago I was preparing for a trip to Utah to watch my son be born. We were excited, curious about the mystery ahead in meeting our sons birth parents for the first time. At the Inferno we will have have some mysteries of our own. Bring gloves if your fingers hurt when touchingContinue reading "PB 2/20 The Inferno at the Station"