PAX: 20 : Colonel Klink, Fergie, Crock Pot, Mayhem, Cratchet, Training Wheels, Red Wagon, Focker, Pew Pew, Honey Do, My Pleasure, Pork Chop, Red Card, Mamas Boy, Wildflower, Airplane, Holy Roller, Scratch and Dent, Capt Crunchberry, Old Bay Q Conditions:  "You got a window?  Open it.  It's hot and wet.  That's nice if you withContinue reading "Backblast 02.18.20 – The Loco @ the County with Old Bay"

Here’s a list of things you may hear at the Heavy Blender tomorrow morning : Backdraft’s awesome playlist with some nice additions this week Plumb Bob cawing like a crow Glen Ross skipping rope with Fridge Sump Pump’s butt Geppetto’s snoring Tiger’s counting or mumbling Meatball’s butt Mumble chatter (more like ball busting) that mayContinue reading "02/19/20 – The Heavy Blender @ The Mutt – Backdraft on the Q"

I'l be making my first ever Q at the Posh.  My body is accustomed to doing the Heavy at the Mutt on Wednesdays and I don't want to put it into shock so we'll be moving some coupons around for a full body smoke session.  Not a lot of running involved in this one. TheContinue reading "2/19/20 The Bridge at the Posh Pre-Blast"

Retainer's coming in hot for the Heavy Foundry at the County on Wednesday. Come say hello to Phyllis, Gladys, and the rest of the Bridge Club. Get ready to lift. And carry. And carry some more. 0530. SYITG.

The TANK needed a Q for tomorrow and I needed a little motivation to set the early alarm.   That's how you can cover 2 items with one action.  I plan on doing some moving, coupons and partner work.  It will be a total body beatdown.  Come out tomorrow and get better at the TANK!! Continue reading "Vincent – Q The TANK"

Get out ITG early in the mornin' to build up some lactic acid in your muscles and some flava in ya ear. We will be working on upper body with some core work so it's not just all about the glamour muscles.

Today’s weather was wet and sloppy, but warm for February. 9 men showed up in the gloom of the Boondocks ready to take on the day. There wasn’t much mumble chatter before the workout began, but as soon as we circled up in the COP the Pax got after it. COP: Good Mornings - 11Continue reading "Planetarium BackBlast – LePew Q – 2-18-2020"

PAX – Glen Ross, Sump Pump, P.E.D., Vincent (respect), Cookie, Loco, Fergie and Fallguy (respect) Q. Weather – 30 degrees, and cold at 0530am. Because of a foot injury, I am not able to run, so I decided to bring Glen Ross’s Mutt 1000 Challenge to the O.  However, I wanted to change a coupleContinue reading "2/17/2020 BlackOps at the O BackBlast"

Your boy Old Bay bringin the spice to St Al’s tomorrow!  My goal is to provide Dem County boys with a full body beat down.  Lots of movement and lots of coupons. I hear it never rains at the County.   Even if it does, you only get wet once Come get wrecked, and getContinue reading "Pre Blast 02.18.20 – the Loco @ County. Old Bay at the Helm"

Come on out to The Cliff & experience an “Original” brought to you courtesy of Aerobie...AYE???!!! #CanyousayCORE

PAX:Ripple, Potter, Nino, Huggies, Ladybird (R), Buzzsaw, Maxi, Dynomite, Jumpseat, Deep Dish, Stick Up (Q) We started with the disclaimer right at 5:30am. We then took a mosey around the parking island to the lot next to the coupons for COP. 25 SSH (IC)10 Grass Grabbers (IC)15 Imperial Walkers (IC)Downward Dog, Calf R/L, Runners StretchContinue reading "2/17/20 Back Blast – Incubator @ South Posh"

Looking forward to my first time leading the Mutters. I always try and deliver a full body, little bit of everything workout.  We wont cover long distances, but a little bit of distance in short bursts.  Weather in the 50s and a  possibilty of a little bit of rain; if so we will get aContinue reading "PreBlast 2/18/20 #theRooster"

Some of you have wondered what comes after the Viking Ship....  This morning 5 individuals got a taste of whats next.  We played with Vikings balls, slammed them, threw them, shot them, carried them, and more.  In the end I'm sore. When will you see Vikings balls?  Comming soon, the Viking Ship just needs toContinue reading "Post Blast – Silo at North Posh 2/17"

When was the last time you had a workout focused on your core? Come on out to the Planetarium at the Boondocks in the gloom tomorrow for a beatdown focused on your chest and your core. It will be painful and difficult to move for a few days afterward; that is why it will beContinue reading "LePew PreBlast 2/18 at The Boondocks"

Your YHC woke up in a panic at 6:28AM...not the way you want to start a Q day. I rushed through the morning routine and pulled in the parking lot with about 9 minutes to spare... and I was the first one. Splendid. It was COLD... car said 13...I was absolutely not going to checkContinue reading "BB – 2/15/2020 – The Fog at The Poshlands"

It was exciting to see this BO location become an official AO. Captain Crunchberry is doing a great job as the site Q. If you haven’t come out, you’re missing out! Weather was cold and wet. Enough said. PAX – Captain Crunchberry, Fungi, Viking, Brown Water, Flip Flop, Backflop – Q We did a 1Continue reading "Back-blast 2/13/20 Inferno @ The Station"

Some of the regulars at long run park missed my VQ at the county and have asked for the same routine. So, we’re celebrating the number 7 in diamond fashion tomorrow morning, Long Run Park at 0500. Meet by the basketball court/playground. You may not like it but you will be better. Come get it!Continue reading "PreBlast Long Run Park 2-17"

Lets just say we will get after it in the morning!Everyone attending will be glad they stopped by!Getting better starts on Monday morning!SYITG!

  WEATHER: Frigid, 17°, 5° wind chill, cloudy PAX (13): Geppetto, Pope, Glen Ross, Fergie, Buschhhhh, Duckling, Snowman, Sump Pump, Zima, Wham!, Fridge, PED, Plumb Bob (Q) I don’t like Valentine’s Day.  I don’t dislike it either.  Truth is, I just don’t care.  If that’s your thing then by all means go out do yourContinue reading "Valentine’s Day 2020 Back Blast"

The viking ship is out conquering other lands, so I'll be bringing a something new to my Q.  I promise we will do things you haven't done before, which might end in disaster, but I bet we will find a few jewels in these new things I'm bringing. Bring gloves and an open mind toContinue reading "Pre Blast, The Silo @ North Posh 2/17"

Come have some fun sculpting your shoulders and making those pecs dance. An upper body smoke session is on the menu. Bring Gloves and a friend. SYITG Early Birds Get- WORM

Since joining F3, I have heard the advice often that if there is an exercise you don't like...do it...it will make you better.  I believe this is great advice.  However, I ignored it completely this morning as my guilty pleasures workout was chocked full of my favorite exercises.  We worked hard throughout but no one wasContinue reading "Back Blast 02/15/2020- Coach Dauber’s “Guilty Pleasures” Ladder Beatdown in The Nest @ The County"

Eleven HIM’s took a walk around the neighborhood carrying cinder blocks over head at The Mutt. Stopped at each light pole and did some core work. Completed that and circled up for some extended core exercises! Thanks for everyone’s choices of exercises and filling the extra time we had!! All great men and thanks forContinue reading "BackBlast 2/15/20 @Yoshi"

06:00 Collins high school Hopefully we have enough to partner up. If so it will make it easier reaching the higher numbers. SYITG

If you looking for some tough work to shed off those extra lbs. from today, come out to The Mutt tomorrow morning. There will be some coupon work, moving around the neighborhood, and will finish with some core burning exercises. If this sounds like it’s up your alley, I’ll see you in the AM!!

Get out to The County on Saturday 0700 to partake in Coach Dauber’s “Guilty Pleasures” beatdown.  It will be a high-tempo, full body workout as we knock out some of my favorite exercises. Any running will be short distances only as we will stay in constant earshot of the speaker to enjoy my guilty pleasures playlist.Continue reading "Pre-Blast Saturday 02/15/2020 – Coach Dauber’s “Guilty Pleasures” Beatdown in The Nest @ The County"