Tomorrow we will get into a nice routine only to have it disrupted over and over again. Bring running shoes and a willingness to get better.SYITG!Stick UP

"Don't drop the ball" Join me for my VQ at the County Tues 11/5. I will ensue a good beat down and a shout out to the veterans 11/11.

When: 11/4/19 5:30 am Where: Veterans Memorial Park What to bring: A weight plate, a ruck plate, a kettlebell - just something heavy you can move What we will do: Get better How we will do it: Lifting and moving heavy things together SYITG Diablo

Tomorrow will be a build workout. Start small and work your way up. Be prepared to run. No coupons. SYITG

Pax: Charolais (r), Birdie, Grandpa Bear (Q) Disclaimer and mosey to courtyard to stretch. SSH ic Grassgrabbers Upper / lower body stretching SSH ic Outside to front of courtyard to work with mini and large coupons. 1:4 ratio merkins : vertical arm raises with mini coupons 10:40 While laying flat on back taking large couponContinue reading "11/2 Bayside backblast"

It was a cold and dark morning. People prepared for the cold. Not the dark. Luckily the moon, stars and sunrise were beautiful. Worked out in honor of some of those that have gone before us and shared at each stop about who we were honoring. Warm Up--Mozy to Wham Island with Pope in nothingContinue reading "BB 11/2 The Ruiner TFB"

Oops.  As I looked at today's Q (11-2)and back-blast I realized I never published one for the October 12 Q.  Better late than never so here it goes. PAX (7): Pepperoni, Blueprint, Windshield, Massie, Softtop, Whamo, Cornbread (Q) Welcome and disclaimer given, we moseyed around to the portico. WARMUP:  yoga moves and mobility drills toContinue reading "Backblast: 10-12 The Hurt @ The Mutt"

On this feast day of All Souls we did a little penance for the holy souls.  7:00 a.m., dark and 31*.  brrrrrrrrrr (but not for long) PAX (14):  Pepperoni, Softtop, Lionel, NoShow, Loco, Barney Fife, Tiger, Driesdale, Wham, Deuce, SumpPump, Bumblebee, GlenRoss, Cornbred (Q) Our normal Saturday a.m. showing is usually around 6-10. Today weContinue reading "BackBlast 11.2 The Hurt @ the Mutt"

It's been an awesome journey since that cold Monday October 29, 2019 until now. I have had the privilege of joining a family of good men who know the work isn't done. We know of the constant opportunity to improve ourselves and those around us by our deeds. I celebrate each and every one ofContinue reading "10.28.2019 Back Blast – The Incubator (South Posh)"

I believe it's time for some legs with all the 'Mericans taking place in October. We're going to run a bit with some other fun to get those chicken legs in shape. Bring a headlamp, gloves (do I really need to put this if it's 30 degrees?), and an attitude to get better. SYITGDeep Dish

It's was cold ya'll! First WO in the frozen tundra. Pax- Zima, Uncle Rico, Fructose, Jolly Rancher, Retainer, Soft Top, Ice Man, Meter Maid, Viking (rockin the Viking beard), Flounder- Q Thang 1 Run around the park a little then find some flat space on the trail. Was going to the school but no lightContinue reading "Backblast Wisteria @ Pleasantville 11/1/2019"

Back Blast 10.31 Temple of Gloom @ The O PAX (8): Butcher, Fergie, Flo Jo, Handbook, Jitterbug, Ice Man, Pork Chop, Violet (Q) Conditions: 54 degrees, Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms Kendra Newman (30 second each direction) 10 x Abe VigodaContinue reading "Back Blast 10.31 Temple of Gloom @ The O"

Forecast is 33 degrees at 7:00am so bundle up! Good bit of mozy. Yesterday, was halloween so that means today is "all saints day." The reason for Halloween so come out with someone (a saint in your book) in mind that you want to honor with your workout. We will have a good bit ofContinue reading "PB 11/2/19 TFB Q @ the Ruiner"

If I leave here tomorrow, Would you still remember me? For I must be traveling on, now Cause there's too many places I've got to see. Crazy to think that a year has gone by since YHC became Site Q @The Nest. I do hope I represented well and did it justice. It's now timeContinue reading "11.2.19 PB for The Nest @The County-BigBird Q"

Forecast: 31* @ 7:00 a.m. Things may start chilly on All Soul's morning but this workout will be guaranteed to get you warmed up.  Dress for freezing temps, bring your gloves for a workout featuring mobility, strength training, and cardio elements to get your heart rate going.  SYITG.  Cornbread.

PAX (9): Domino, Fructose, Jewel, Nice N Slow, Sarbanes, Shrimp Boat, SnowDay (Q), Ping Pong, and Uncle Rico. Weather: 110% Humidity. 55 ish. I started things off with a quick disclaimer and a suggestion to modify as needed as we would be working legs... a lot. We mosied over to the coupon depository next toContinue reading "BB – Cloverfield – 10/31/19"

Ron Swanson voice: You need to ask yourself. 1. Have you F3'd before? 2. Have you been to a Black Ops before? 3. Have you been to Crescent Hill Golf Course? 4. Have you actually played golf in the dark? Well today was your day and if you weren't there, we put you down forContinue reading "11/1 Backblast – Black Ops Little Augusta/Crescent Hill Golf Course/Mary T Aquatic Center/Day After Halloween/First Below Freezing Morning of the Year/Friday"

06:00 @ Collins High School Hope to see everyone in the morning. Bring your gloves. We will be using building blocks to work some of those not used to much muscles. SYITG Grandpa Bear

8 strong make it out for Halloween work out in constant rain Pax: Duece, Zima, Lionel, Blueprint, Pope, Fridge, Glen Ross Q: Wham-O Great warm up under cover followed by a few kettle bell swings and some running in the rain - thanks for coming out!

Pax- Meatball, Atlas, PK, Johnny on the Pot, Snowday, Drysdale, Flounder-Q Weather- Colder than I like. 7 Pax assembled for a surprise run heavy WO! Warmup 63 SSH 2min APFT AMRAP Merkins and Partner assisted BBSU Instructions- Merkins- only perfect form Merkins count, after fatigue continue reps on knees but do not stop! BBSU- handsContinue reading "Backblast The Tank @Vets Park 11/30/2019"

On November 2, 2018, the Wisteria flag was formally planted at Pleasantville making it the first official workout after hosting BlackOps for several, several months previously. I invite everyone to come and celebrate its anniversary with @Flounder at the Q on November 1, 2019. We will take a magical tour of Pleasantville. Filling the airContinue reading "Pre-Blast Wisteria @ Pleasantville, Norton Commons Amphitheater 11/1 5:30-6:15am"

Okay, let's do this. Saturday morning,11/2/19. 0600. We're gonna ruck the Siltstone. 11311 Mitchell Hill Road, Fairdale, KY 40118. 5 miles out. 5 miles back. What to bring: A. Ruck with weight. 30+ pounds if you're 150+ pounds. 20+ pounds if you're under 150. B. Hydration bladder, 2+ liters preferred. C. Fully charged headlamp. D.Continue reading "Jefferson Memorial Ruck"

Happy Halloween. Since YHC has small children and lives in a subdivision, trick or treating is on our calendar. As is per the usual, YHC modified that idea as required to craft today's workout. PAX: 11 Bulletin (R) Holy Roller (R) Big Bird Mama's Boy Carlton Cratchit Pelican Golden Boot (FNG, welcome!) Catfish Dauber CrockContinue reading "Back Blast 31-Oct-2019 Trick-or-Treat: the Agony at the County 05:30 Crock Pot Q"

The temperature is dropping but don't worry because I will be turning up the heat at the Chopper on Friday morning.  It will be simple but effective - Warm-up, running, merkins and Mary.  Sounds easy,  right...…...

The temperature was just right for a great beat down at the Mutt on 10/29/19.  Since I was "the Q" I needed to arrive earlier than traditional Tiger arrival time. The night before everything was going smooth. Actually got to bed at a decent time. However, as we all know things do not alwaysContinue reading "“The Rooster” at The Mutt — back blast (10/29/19)"

We will carve a "PUMPKIN" and chisel our bodies during this Halloween themed Q. Be prepared to run away from a few scary ghosts.

Come get your pre Halloween work in tomorrow, no tricks or treats just hard work. Bring your gloves and running shoes!

Farmer Ryan Glauc knew what he was doing when he started f3 in Shelby county. In about 2 years this site has grown, but more importantly the pax of bayside have grown together in fitness fellowship and faith. It’s really cool to see, and you should check out this AO if you haven’t. pAX Kilo,Continue reading "10/28 bayside BlackOps kiloQ"

0530 - 0615 53 degrees 90% humidity Cloudy, dry PAX 10 - Mr. Roper, Uncle Rico, BigBird, Catfish, Fructose, Latex, Jumpseat, Harbaugh, Sarbanes, Domino (VQ) COP 15 Side Straddle Hops IC 15 Grass Grabbers IC 15 Imperial Walkers IC 15 Merkins IC Mosey to Coupons THANG 1 (9 mins) P1: Run up hill, 5 Burpees,Continue reading "Domino VQ @ The Cliffs @ The Garden 10.29.19 BackBlast"