Eat and drink too much this weekend?  Me too.... come out to North Posh tomorrow to burn some calories with me and start your week off on the right foot.  Nothing too fancy, but we will be moving, eh running, for most of the workout.  We will be on pavement, but headlamps and gloves areContinue reading "12/2/19 PreBlast: Milton Q North Posh @ the Silo"

Banana Bread is back on the Q after a long hiatus. We will get wet and work really hard. The focus will be whole body with the use of coupons. The goal will be for me not to spill merlot.....I will probably spill Merlot. SYITG! - BB

Thanksgiving got you to full to move.  Put down the turn and get some Alphabet soup with PK @ the O. Forecast calls for 100% chance of rain and getting better.  Dress accordingly and bring a good attitude, or don’t, just be ready to move.

Rain? What rain? Come out to The Mutt tomorrow morning and I'll keep you moving so much that you'll forget about the weather. Running shoes and gloves would be a good idea. And wear red or blue depending on if you'll be cheering for the good guys (red) or the bad guys (blue) during tomorrow'sContinue reading "11/30/19 #TheHurt Pre-Blast"

Don't let a little rain scare you off! You're better than that. We're F3 HIMs and should gladly take the rain as an added benefit! I've tee'd up an awesome WO to which you'll be able to burn off the last bit of turkey from Thanksgiving. Wear your favorite team's colors. It's rivalry day atContinue reading "Pre Blast – 11/30 The Nest @ The County 0700 Backflop Q"

I wanted to put a BlackOps on the calendar for Black Friday as I figured I wasn't going to be able to get up for 5:30 AM workout the day after Thanksgiving. Also I was having serious JOMO around missing burpee football at the County so I could allow time for that at the end.Continue reading "Back Blast-Black Friday Ops @ The County 11.29.19 Pelican Q"

Never did an official BB for my first Q. I’m sorry this took so long but just wanted to make sure everyone got attendance credit. I know I had that q juice and excited to make an impact and lead. I want to say I can remember everything we did but it’s been a while.Continue reading "BB Vets@Tank 6/12/19 SweeTART VQ"

Come out to Pleasantville to work off those extra pounds you gained today. Whether you're going to sweat gravy, sweet potatoes, or cranberries we're all going to get better. We are starting at the normal time of 5:30. Plumb Bob

The Thanksgiving Hangover Come kick that Thanksgiving hangover to the curb at the chopper! Help YHC ring in the most WONDERFUL time of year. The gloom promises to be well lit!! Should be some F3 celebrities in attendance. -Kilo

It had been a while since I Q'd at The Garden so I was excited to get the opportunity this week. Due to the terrain, The Garden has become one of the harder sites in terms of the workouts and I've been motivated by the PAX laying beatdowns there on a regular basis. That said,Continue reading "Back-Blast – The Cliffs at The Garden – 11.26.19"

Happy Thanksgiving from the Second Annual F3 Burpee Football Bonanza! 28 PAX made it out for the game: Jolly Rancher, Airplane Co-Q, Gisele, Mayhem, Rice 2.0 FNG, Backflop, Spygate 2.0, Crockpot, Brown Water, Limestone 2.0, Worm, Porkchop, Valdez 2.0, Exxon , Fungi, Meter Maid, Presto 2.0, Bob Ross, Rocky, Gilligan, Double Down, Dauber, Retainer Co-Q,Continue reading "Giving Thanks For F3"

I put this black ops on the calendar for a couple of reasons. First after what I'm going to eat and drink today I know I'll need a workout and there's no way I'm getting up in time for the regularly scheduled one. Second I knew I was going to miss burpee football at theContinue reading "Pre-Blast Pelican Q-11.29 Black Friday Ops @ The County 7-8 am"

Conditions: 43F and Clear Skies PAX (14): Crockpot, Crachit, Uncle Sam, Worm, Lady Bird, Ice Man, Jerry McGuire, Rocky, Asian Zing, Wildflower, Valdez, Pelican, Gisele, Brown Water (VQ) Did a quick count and gave quick disclaimer. Mosey to the front lot for CoP 15x SSH IC 10x Grass Grabbers IC Downward Dog - Left OverContinue reading "11/26/19 Backblast Loco @ The County – Brown Water VQ"

Please save the date for the our annual F3 Louisville awards banquet. This years event will be held at Diamonds in the Highlands. More details coming soon.

In talking to BigBird at church on Sunday, he mentioned he hadn't been to the gloom in about 2 weeks due to a bum knee.  I asked if a upper body/ab workout would do and he immediately gave the HC so we booked it. Pax - Big Bird, Abacus, Mama's Boy, Viking, Cowboy, Fungi (Q)Continue reading "11/26/19 Backblast – BlackOps @ The Firehouse – Free the Bird"

Looking for a guaranteed good time? Then get out to the county for some burpee football and over all shenanigans. 7am-8am Thanksgiving Day.

Wanna make some room for the upcoming feast? Come out to The Garden for a little poker run. Gloves recommended for ground work. SYITG

Weather: 54* with wind and intermittent showers Attire: Shorts and hoodie PAX: Uncle Sam (R) & Harbaugh (Q) Introduction and disclaimer The Main Thang: Bobby Hurleys-40 U-Hauls-30 Copperhead Squats-30 Knerkins-20 E2K (L)-40 Yul Brynner-5 E2K (R)-40 SSH-50 Finished with a short MARY TABATA Ended with COT, announcements, intentions, Our Father I have been posting sinceContinue reading "BackBlast-Buckeye Beatdown-Long Run Park-Harbaugh Q"

The best part of the Mutt is the ability to get under cover. For the potentially the cold and rainy heavy tomorrow we will stay dry the entire time. But we will still get a good hard workout. Come on out and get Swoll, and show the turkey who is boss on Thursday. SYITG

My brothers! The best present you could give on my 40th birthday is being present for my birthday Q on Wednesday November 27th. If you have it in your heart to do more, bring a few pairs of white crew socks for those in need. WO: Bring gloves, appropriate weather gear(it might be cold andContinue reading "Pre-Blast The Bridge @South Posh November 27 2019"

Conditions: 43°F and clear skies. PAX (11): Tron, Violet, Flo Jo, Whitney (R), Kilo, PK, Wham!, McAfee, Butcher, Tammy Faye Baker, Handbook (QIC) Here’s how it went down: Quick disclaimer @ 0530 followed by a short mosey around to the tennis courts for CoP. CoP: 20x SSH IC 20x Imperial Walkers IC 10x Grassgrabbers IC 10xContinue reading "Back Blast: 11/26/19 – BoW @ The O"

Before I get to the workout, I want to share a little bit of the motivation and impact that the PAX had on me this morning.  First off, Bulletin was on my mind as I drove to PBP this morning.  I was praying for his continued healing (which is going very well), but it was afterContinue reading "Back Blast Tuesday 11/26/19 – Peggy Baker BO with Dauber"

Weather: Clear, 42 Degrees, Humidity 81% Pax: 10 - Sadie, Birdie, Shuttlecock, Schotzie, Grandpa Bear, Charolais, Squid, Air Supply, Dusky (FNG), Nice and Slow (Q) WO: Disclaimer, then a 1/4 mile run around the parking lot.  We then did some warmup exercises and stretches. Thang 1: Burpee Suicide – Sprint to the first line onContinue reading "BB: 11/26 Bayside – Nice and Slow Q"

Pax (9): Diablo, Eto, Fertile Myrtle, Kilo, Meatball, SnowDay (Q), Wiki, Worm, and Yoshi. Weather: Clear. Mid 30's. We started off with a walk over to the playground where I had off loaded all of my heavy toys from the sleigh. We did a quick warm up of SSH's, Kendra Newmans, and some stretching. IContinue reading "BB – Big Mo – 11/25/19"