What meal is in the Crock Pot? Trick or treat PAX, and that's what you'll get tomorrow. Work through the super set, then go trick-or-treating. If you get a 'treat', you go back for another round. If you get a 'trick', it's punishment coupon work for you (sucka). The PAX that makes it through theContinue reading "Pre Blast 31-Oct-2019 Trick or Treat: Agony Edition Thursday the Agony at the County 05:30 Crock Pot Q"

If you've never been to a heavy you should find one and go soon. It's a good "break" to the normal nonsense we do at other WOs with little to no running, burpees, etc. This was my first heavy Q and it was the day before Halloween so I figured we could do some adultContinue reading "Back Blast 10/30 The Foundry @TheCounty"

Pax (16) Wham!, Worm, Cornbread (respect), PED, Plumb Bob, Snowman, Geppetto, Larry Flynt, Backdraft, Lionel, NoShow, SumpPump, Fridge, Buschhhhh, Tureen, Glen Ross Q Conditions: 55* cloudy, rain on the way As I mentioned in the preblast (does anyone read those anymore?) weinke for today’s heavy was to blend 2 workouts into 1. Most of theContinue reading "10/30/2019 Blender BackBlast"

Vets truly is a great AO.  School makes it challenging for me to get out there as frequently as I'd like - so it's always a treat when I can squeeze it into the morning.  And, for it to be Ghost Q week was something special.  I rolled into the parking lot of Jeffersonian to dropContinue reading "Back Blast – The Tank @ Vets – 10/23/2019 – Jolly Ghost!"

Go to bed, Poshies. You've got an early and tough morning ahead of ya. Yours truly is coming back to the Bridge, hard and fast at 0530. Headlamps are preferred. It's getting dark out there. We'll stick to the road, so no need for trail shoes. Nice combination of running and weights prepared. Something forContinue reading "Coming over that Bridge PB"

I was bummed I didn't get to use my whistle at Posh last week. Don't worry, I still have it and I know a perfect spot at Vets to let it scream! The whistle will be unleashed in thang 2, but you have to meet the standard in thang 1 to get there. Just remember,Continue reading "PreBlast The Tank at Veterans Park JTown 5:30-6:15am Wed 10/30"

Need to burn some calories before digging into the 2.0's bag of treats Thursday evening?Come out to the Garden were we will be focusing on legs. We'll be using coupons. There will be some running/hill work as well as some core work to finish it off. SYITG SnowDay

Sneaking up on us all rather quickly, it was brought up last night that there didn't appear to be a Q on the calendar for today at the O. Never fear, OJ's always willing to bring some heavy tunes and dish out some pain. This was a straight cover of one of my Q's earlierContinue reading "10/29 Backblast the O #BagOfWrenches"

Tomorrow is 10.30.19 It's time for a dirty thirty on 10.30 Haven't made it out to this new BO AO @ 0500? Make tomorrow your first post out here. Dirty Thirty. Get ready for it. Hat out.

A couple of months ago The County was consistently having 20-25+ PAX consistently post at the Loco & the Agony so needless to say it was time for some starfish. We began looking at sites to primarily accommodate The County PAX & Peggy Baker Park was deemed one of those locations. I’d been to theContinue reading "Peggy Baker BlackOps 10.29.19 BackBlast"

Blending two heavy’s into one workout tomorrow.  The First part is from the heavy that never happened……I didn’t fartsack, but instead got jammed up on 71 at 5am (never moved for an hour) and missed my Q out at the county in August. 2 months later, the items I packed that day are still inContinue reading "10-30-2019 Blender PreBlast"

Come out to the Heavy at the County and do some trick or treating with Pelican. There will be lots of tricks and a few treats. Bring gloves cause we will be doing coupon work. This should get you good and ready for Halloween night. SYITG

Tiger is back at the helm!! For those of you that know me - you know my style. No long distance running, at least I think. There will probably be short bouts of running with coupon work mixed in!! The weather is looking prim for a great work out!! Don't be the guy that fartContinue reading "Pre Blast 10/29/19 “The Rooster” at the Mutt"

That’s right an evening RuckPT Beatdown at vets! The first of its kind. Bring a ruck and a bad ass attitude. I’ll take care of the rest! There may be beers to follow! -Kilo

Pax (11): Pork Chop, PED, Fall Guy, Backdraft, Pope, Blueprint, Glenn Ross, Tammy Faye Baker, Buschh, Vincent (R ), Fergie (Q) Weather: Low 50s/high 40s. Dry-ish. We've had a pretty good run on our BO @ the O, and a pretty consistent group each week (with around 5-7 Pax coming out each week). This morningContinue reading "10.28.19 – BB: BO @ the O"

YHC is not sure whether Bayside pax see this as positive or negative. YHC knows they’ll bring a positive attitude and leave that negative stuff in the Fartsack. If Glauc reads the Preblast and shows up, there will be no burpees. If he doesn’t read the Preblast or show up. Bayside Burpeefest will ensue. SYITG

I'll be drumming up something reeeeaaallll niccccce (Clark). There will be a mixture of running, coupon WO and all the above. Bring gloves if you have them. If you haven't been to one of my Q's, just follow the lights....SYITG Backflop Q

I haven’t been to a WO at Peggy Baker yet, but I’ve gone two separate times to scout the terrain & I think this place had a a lot to offer. Don’t worry...we won’t use a hill or coupons tomorrow (only because the site doesn’t have either) so it’ll be a good ole fashioned bodyContinue reading "Peggy Baker BlackOps 10.29.19 PreBlast"

  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 North Posh where we unloaded our ship and let the pillage and plundering began (partner based coupon exercises).  Once all 4Continue reading "Post Blast, North Posh 10/28"

Stop the dominoes from falling at The Cliffs! Looking forward to my VQ and can't thank everyone enough for pushing me to this point in my F3 journey. We'll be partnering up to play dominoes. We'll push coupons, our heart rate, and each other. Come get a full body WO that's sure to leave youContinue reading "Domino VQ @ The Cliffs @ The Garden 10.29.19 PreBlast"

Everything I do is to promote the best in people so that others have the confidence to be the best version of themselves. Prepare to be haunted by the hell this FNG endured during their first post one year ago...There will be screams..., there will be howls..., but in the end we will all beContinue reading "PB – South Posh 10/28/2019 #Incubator #MrKotterAnniversaryPostQ"

Start the week off right.  Come on out and see what toys we will move out at Big Mo. Bring a weight that you can manage.  It can be whatever you prefer, plate, kettle bell, ruck.  Fun will be had, memories will be made, sweat will be shed, and you will get better.

PAX: Bulletin, Zima, Deep Dish, Leprechaun, Ripple, Buzzsaw, Stick Up, Viking, Soft Top, Gilligan, Dauber, Cracthit, Gisele, LuLaRue, Captain Crunchberry, Jolly Rancher, Meathead, Woooo, PK Ghost Q week has been fun.  The shenanigans this week have further reminded me that there is more to F3 than just the workout.  Jolly Rancher let me have theContinue reading "BB – 10.25.2019 Wisteria Lane Strikes Again! PK"

Come out to the O tomorrow. Won't be run heavy, but won't be run light either. Wil probably use coupons as well.

QIC: Wham! 11 PAX: Methane; Nice and Slow; Sarbanes; Catfish; Jewel; Husky; Bob Ross; Nino; Domino; Huggies; Wham! Time: 0530 Weather: 48ish degrees; dry; dark ZooZooLemon Gear Check: Black Wham! t-shirt with black long sleeve Nike dry-fit under it; non-descript shorts; Salomon Speedcross 3’s COP I had only posted at The Garden once previously andContinue reading "10/24/19 #Cloverfield Backblast"

With such a push for 40 at The County, this starfish throw down was a little scarce. Pax: Fungi, Kimble (Q) Weather: 47 and clear. Great view of the sky Disclaimer given ( since Fungi and I have been close for 26 yrs, he knows I am not a professional!). I apologized for being underContinue reading "BB – 10/24 PWVFD. Kimble Ghost"

When Plumb Bob reached out to me and asked me to Q Ghost week at The Mutt, I was excited to do so and said yes right away. Due to the recent growth in AO's, it's difficult to get around to different sites on a regular basis. The Mutt is a staple in the LouisvilleContinue reading "Back-Blast – The Rooster at The Mutt – 10.22.19"

Ghost Q Week has been a great success thus far and I was excited to be a part of it. Yesterday at the Temple of Gloom, 5 PAX got a little taste of the running loop. PAX: Vincent (R), Flo Jo, Handbook, Loco, McAfee (Ghost QIC) *Prior to the workout, Vincent and I met upContinue reading "GhOst Q @ The O – Back Blast"