A good core workout was in store for the pax. Many times our boot camp workouts finish with Mary, most pax not named McAfee or Catfish are gassed and are only able to modify. YHC decided to write a full on Mary weinke. With the hope that Captain Insano would post and work on hisContinue reading "9/18 Backblast TheTank #KiloQ"

Come out to see the lit up runway of Agony @ the county.  Calling all HIM's to put IT on the line.  You will be asked to give everything you've got.  Bring gloves.  We're going to be moving coupons from station to station down the runway of lights...mixture of cardio and exercises w/coupons.  Don't miss it. SYITGContinue reading "Pre Blast 9/19 Thursday The Agony at The County 0530 Backflop(Q)"

To all HIMs in attendance, this was a day of reckoning.  I am grateful to all who came and gave their best.  'Twas a good one.  Let us begin by noting the disclaimer given and then the warm-o-rama began as such: PAX:  Shrimpboat, SweeTART, Zipline, Wiki, DeepDish, Worm, Meatball, Buzzsaw, Flea, Carlose, Ripple, Cakewheel, TonyContinue reading "BB: 9/13 @ The Chopper: Tony Malito"

ESPN voice - What if I told you an F3 workout consisted of 45 minutes of Monkey Humpers? What kind of toll would that take on your quadriceps? See for yourself tomorrow and be part of something special. If that doesn't entice you, I'm not sure what will. 30 for 30. #bestpreblastever (We're not doingContinue reading "9/19 Preblast the O #templeofgloom"

What meal is in the Crock Pot? Fungi made a coupon delivery to the Pewee Valley FD this week. I initially told him we would sweat on them some, but after doing IronPax week 3 today I'm gonna' hit him with an I-O-U on that promise. This week's workout at the Fire Department will mostlyContinue reading "Pre Blast 19-Sep-2019 Thursday BlackOps at Pewee Valley Fire Department 05:30 Crock Pot Q"

Always a pleasure leading these PAX in a workout, especially an IPC WO! PAX...Alexa, Crockpot, Brown Water, Jewell, Speed Bump, Dauber, WILDflower (Q) It was certainly a tough U vs U workout, but we pushed each other to "rise up". I'm proud of these HIM's for stepping up and working hard the entire 43 mins!Continue reading "BB 9/18 FOUNDRY @thecounty with WILDflower (IPC week 3)"

Tomorrow we will run the #Ironpaxchallenge week 3 workout. You don't have to be registered/signed up to do the workout...so come on out for an awesome hump day WO....here it is for those who have not seen it: IMG_8668.jpeg

Come out to the original Poshlands for some Bernie-Bear-Lunge. Thats right! Lots of running and hill work will be had by all that attend. So if you love to run come out and get you some. What else ya gonna do @ 5:30am on a Wednesday? -Bob Ross

Core core core core.  We all need a strong core.  Tomorrow I’m going to smoke your core.  Bring gloves and a lot of energy, I’ll do the rest.

The heavy at The Mutt has been going strong. Come out in the morning and get better. Nothing fancy planned, just moving metal and other stuff.

Weather: 70 Degrees with 81% humidity PAX: Huggies, Cochran, Dunphy, Frosted Tips, Catfish, Nice-and-Slow (Q) We came, we saw, we listened to better music, and we conquered.  This was the weekly Tuesday Iron Pax Challenge workout.  Usually, this workout is held at the Posh, but we moved it to The County for pull-ups. The workout:Continue reading "BB: 9/17 East End IPC @ The County – Nice and Slow Q"

Pax: Dynomite! (Q), Buzzsaw, Woooo, Maxi, Zipline Condition: 70 degrees with a nice breeze I want to thank everyone for coming out this morning.  I was feeling run down yesterday, so I wasn't super excited about working out this morning.  Luckily, I woke up this morning feeling better and I got the Q juice flowing. Continue reading "BO @ Douglas Hills Park 9/17"

Pax (19): Pelican, Gilligan, Abacus, Holler, Trekkie, Le Pew, Mama’s Boy, Porkchop, WILDflower, Airplane, Brown Water, Duplo, Jolly Rancher, Giselle, Prime Time, Titan, Cratchit, Big Bird & Cochran Weather:  Glorious Two years ago, Phoenix Big Bird and I completed our first F3 workout—a Little Jerry Q at Posh with extensive trail running, and a series ofContinue reading "BB: 9/14 Nest; Big Bird & Cochran Anniversary Co-Q"

Iron Pax Challenge on Tuesday's has been at Posh. However, this week's workout requires pull-ups so we are moving it to The County. When you arrive, please grab a coupon and bring it over to the playgound.  We start right at 5:15 AM, so get there early to stretch and bs. Nino could not QContinue reading "PB: 9/17 East End IPC @ THE COUNTY TOMORROW – Nice and Slow Q"

Weather - warm and humid PAX - Huggies (Q), Fructose, Uncle Rico, Nino, Goose, Nice n Slow, Airball, Sarbanes, Husky, Gypsy I was coming off a whirlwind of activities the past few days.  Poor planning on my part.  The night before was cross country practice for my son followed by a 9/11 ruck (which wasContinue reading "Cloverfield @ The Garden Back Blast 9/12/19"

Pax(5): Porkchop, Blueprint, Fall Guy (R ), Pope, Fergie (Q) Weather: 69.8 degrees; a nice morning I like to make it to the O's Monday BO when I can. Splitting days with the M sometimes gets in the way. However, her attendance at Sunday's Hometown Rising made today a lock for me. It was agreedContinue reading "9/16/19 – BB: BO at the O"

It's going to suck! SYITG - Iceman

PAX (15) Nugget, WhamO, Messy, No Show, Pepperoni, Soft Top, Pope, Geppetto, Cornbread, Tureen, SumpPump, Meatball, Lamarvolous (FNG, 2.0) Spida (2.0) Glen Ross Q Gear: nike shorts, nike shoes and brand new custom made Glen Ross ABC shirt Conditions: 68* nice—much better than Friday Initially was going to re-run a Q from last year butContinue reading "9/14/2019 Hurt BackBlast at the Mutt"

Wonky: Crooked; Off center; askew; shaky or unsteady; not functioning correctly; faulty Our Four Corners will be an almost perfect square and will be none of those things above. Our form will be text book. However, nearing the end of our time Tuesday ITG, you may feel the full effects of the definition. I'll proveContinue reading "9.17.19 PreBlast-BoW@The O-BigBird Q"

Mr Kotter's WHY: Everything I do is to listen and find ways to support the needs of others so that they find the confidence in their ability to better their life and the lives of others around them. 6 of us got better on Saturday. Disclaimer Warm-up: Short mosey Begin full body stretch. Work out:Continue reading "Back Blast 9.14.19 The Fog"

Since we are in the midst of the IPC, Beastmode will return to Run Mode tomorrow. We will be doing an out and back run so this will allow us to accomodate all pace groups. We will end with some stretching. Should be some good mumblechatter and great start to the week. SYITG. -Catfish

It was a great morning in the gloom. Shuttlecock and I got in a good 2 mile pre run to get things kicked off. Charolais and Squid joined us for the workout. PAX: Banana Bread (Q) Shuttlecock (R) Charolais (R) Squid COP: SSH (IC) x25 Heel stretch Abe Vigodas (IC) x11 Plank stretching Jack Webb:Continue reading "The Max 9/14: Backblast"

Join me at the Incubator Monday morning; we'll cover a little ground (not a lot as I played Old Man Soccer Today) And as always I'll try to provide a total body beatdown. SYITG

PAX: Charolais, Shuttlecock, Schotzie, Air Supply, Squid, Thumbtack, FannyPack[Q] Disclamer, mosey, SSH, stretching Bayside loves its stretching. Work Out: Death by burpees First min 1burpee second min 2 burpees third min 3 burpees and keep adding a burpee per min its a last man standing workout , your out when you can't get all yourContinue reading "Back Blast 09-12-19 Bayside"

I do love a theme. What's more, I do love a good song to go with it. Rewind, if you will, about three months ago: Driving home from work I hear a gem of a song on 91.9 WFPK titled, "I'm So Glad" by Cream (https://youtu.be/L3GIQ86eu6c). I'm thinking to myself, "this will be a perfectContinue reading "9.12.19 The Extender at Le Mutt- Back Blast-BigBird-Q"