It's more than a workout! I tried to design this workout where there will be opportunity for some 2nd F, while taking a beating. We will not be doing 100 SSH at this workout.

PAX: Mr. Hat, Ladybird (R), Uncle Sam (R), Dauber, Flipflop, Brown Water, Abacus, Backflop -Q Weather - crisp 19 degrees What a way to start off the Friday! The 100 lumen LED lights were shinning bright in the darkness and in the shape of a Christmas Tree. We worked our way "up" the Christmas tree'sContinue reading "Back blast Long Run Park BO 12/20"

Mid thirties, dry, PAX: LadyBird(R), Tenderfoot, Mr Kotter, SweetTart, Wapner SSH, AV, IW, Plank Stretches, Kinder Newman's Indian Run to Bridge overpass for a past Kilo workout - Picked a football-sizes rock and did 3 sets of 10e - PeterParkers, Merkins, Bonnie Blair w/squat(Kilo), run with rock to the top of creek bridge and didContinue reading "BB 12.21.19 – The Fog Poshland – Wapner Q"

0600 EC Ruck Training 0700 We will run so bring your running shoes. -Kilo

We all know that Christmas is right around the corner and what better way to get Christmas week started then getting a beatdown by Bobby Cratchit in his VQ. Bobby is getting tired of being beatdown by Scrooge, so now it is his turn to return the favor to the Pax and perform his ownContinue reading "Pre-Blast 12/21/19 – Bobby Cratchit VQ at the County and get ready to be beat down by the ghost"

Beautiful December forecast for 0700 at The Mutt tomorrow.  Bring your running shoes and gloves (if you were not planning on it already). Roni

Weather - "brisk" 17 degrees. Gear - everything I had in the closet. Pax : Holy Roller (R); Rocky; Momma’s Boy; Pelican; Asian Zing (R), Giselle, Bob Cratchet; Bulletin (R) and Kimble (QIC) Started with disclaimer and a mosey to the back lot behind the Old Chapel. COP was mainly stretching and getting loose asContinue reading "BB – 9/19 The Agony"

The family & I got home around 8:30 Friday night following a birthday party for Goose’s daughter, which meant it was about 9:30 until the 2.0s were asleep. Although I had an idea of what I wanted to do for the WO the next day I hadn’t prepared anything & honestly I didn’t really wantContinue reading "The BoP Returns to The Fog 12.14.19 BackBlast"

Backblast from the Birthday Q at the Garden on 12/19 Flounder Fructose Uncle Rico Catfish Retainer QIC Nino (Fartsack) No real reason to bust Nino's chops here except we mentioned we hadn't seen him at the Garden in a while and Flounder thought it would be funny. Started with a COP of 25 SSHs, 20Continue reading "Very Gardeny 12/19 BB"

Ripple, Ladybird, Stick Up, Maxi, Jitterbug Flounder Q Fartsack- Dynomite Weather- 25 degrees Warmup 100SSH(respect to Star Child) 20 Abe Vigota 20 Imperial Walkers Calf Stretch 2 minutes Merkins 2 minutes Partner Assisted SU The Thang Mosey to 64 bridge, the long way, nice lights under there. Partner up for Dora Partner runs to topContinue reading "Backblast The Bridge at The Poshlands 12/11/2019"

Mama's Boy says your QIC shouldn't be posting due to an ACL tear. He crazy! In order for him to be okay with it I had to meet two requirements. 1)Modify as necessary with no leg exercises and 2) we Clown Car to the A.O. Done and Done. We will be working these things (photoContinue reading "12.20.19 Pre-Blast BigBird @The Choppa"

Come early come all! Meet with me and other HIMs for the ladder of lights at Long Run Park tomorrow (12/20) @ 0500. Start your Friday off on the right foot. It will be challenging, it will be rewarding, and best of all there will be a great group of HIMs that will push youContinue reading "Long Run Park BO 05:00 12/20 Backflop Q"

Pax-Shrimp Boat, Cookie, Mammas Boy, Tony Malito, Wham!, Vincent, Yoshi, Jinxi, Rhythm, Alexa, Flounder Q Weather-20 degrees Warmup- 100-SSH Calf and runners Stretch It's cold and windy on this hill let's head toward the bottoms. Thang 1 Mosey to Rock bleachers start lower ball field and partner up. Discussed the 5 tenets and that weContinue reading "Backblast- The Tank @ Vets 12/18/2019"

You ever see that Folgers commercial...well, really any Folgers commercial where someone in the house opens up the coffee and takes a big sniff? And then every other coffee drinker in the house wakes up, eyes closed, eyebrows raised and a smile on their face as they take a deep breath to the smell ofContinue reading "12.10.19 Bag of Wrenches Backblast-BigBird Q"

Come join me in the 40206 tomorrow morning for a full body workout. We'll hit up Mary Sue, the tennis courts and the reservoir, but not necessarily in that order. SYITG @ 0530. -Wham!

Sprinting is underrated. We will do a lot of it tomorrow. We will get warm fast. You will get better. SYITG for my 1st P-ville Q! WF

It's that time of year again when the #fartsack strikes hard because of weather.....the time when we all need to hold each other accountable to get out, get better and get stronger. That's what 11 PAX did at the Foundry....we sharpened each other like Iron sharpens Iron! PAX: Devito, Gilligan, Brown Water, Crockpot, Dauber, Backflop,Continue reading "BB 12/18 FOUNDRY @The County w/ WILDflower"

Thriving or surviving. Given the choice, I don’t think there’s any question which option every PAX member would choose. It’s the vision & the goal of Kilo, Diablo, Catfish, & myself for the Region to THRIVE within ALL 3 Fs in 2020. This challenge is meant to jumpstart the acceleration of thriving as soon asContinue reading "2020 IRON-HORSE CHALLENGE"

PAX (13): Etto, Kilo, Porkchop, Glen Ross, Blueprint, Perfect Form Deuce, Terrible Form Buschhh, PED, Snowman, Softtop, Fergie, Fridge, Old Bay (QIC) Conditions:  Awesome.  Clear, Dry, Cold. Gear: In case Zoolander is reading, 2 top and bottom base layers, adidas joggers, patagonia fleece, stretch balaclava, gray knit hat from Big Lots.  Felt good. COP: 15Continue reading "Extender 12/19/19 Backblast, Old Bay at the helm. “That sounded like I ran over something”"

PAX: Squid, Air Supply, Birdie, charolais (r), Shuttlecock (r), Grandpa Bear (Q) Disclaimer Mosey to COP Grass grabbers bent over Grass grabbers to right Grass grabbers to the left toe touch Calf/leg stretches w/ arm to the sky Downward dog Arm/shoulder stretch Arm circles SSH Mosey to back of High school Thang 1 Partner upContinue reading "12/19 Bayside backblast"

0530 Collins Highschool 19 degrees....we will stay warm. SYITG

Well boys, my last Q wasn't great...I admit it.  It had been a crappy week, and I didn't prep as much as the men of F3Lou deserve.  Not virtuous leadership. I'm gonna make up for it tomorrow.  Put down your peppermint mochachinolattefrappe, bundle up, and come out and get wrecked with me ITG. We willContinue reading "Old Bay Q at the Extender – preblast for 12/19/19."

Tomorrow's my birthday, and I only want two things: 1. a whole bunch of used sleeping bags for Jitterbug's Wayside F3 drive; and 2. a bunch of friends to do a hundred bodybuilders with. Come out to the Garden tomorrow and bring me my gifts. We'll stay off the grass. 0530. SYITG.

Part 1 of 2 at the Peggy Baker December to remember with Backflop. Pax - Bulletin (R), Captain Crunchberry, Cochran, Meter Maid, Backflop (Q) Well, like I said, I brought the lights...and the full body beat down. We found out just who was naughty or nice. And to that point which of the PAX wouldContinue reading "Backblast Peggy Baker BO 12/17/19"

Come join me to celebrate my century mark. Yes, my 100th post!! I have learned a great deal from you HIMS out there about Leadership and Brotherhood. Temps are supposed to be low, but we will team up and keep warm. This will be a U v U workout with your brothers pushing you toContinue reading "12/19 PB – The Agony at the County"