We've been hyping up this Heavy Workout at the Mutt for what seems like a few months now.  I've had a lot of the Pax tell me they are going to try to come out for one.  Well, as the little green fella says, "There is no try, only do!"  Backdraft set the standard lastContinue reading "8-21-19 PreBlast Heavy Blender @ The Mutt"

Pax (11): Deuce, Pork Chop, Back Draft, No Show, Snowman, Windshield , Soft Top, Noxema Jackson, Rih Rih, Wham-O, Fergie (Q) Weather: mid-70s, with a sneaky humidity   COP - A pretty basic start to the morning; SSH, Abe Vigodas, Grass Grabbers, Merkins and some down dog/runner's stretch. As posted in the PB, running shoesContinue reading "BB: 8/17/19 – Mutt"

1 year ago this week, Pew Pew EH'd me in Nashville and here we are a year later.  I've heard people say it before, but being a part of this group is life changing.  I was honored to lead 15 pax (+2 runners) this morning. Weather - Hot and Muggy Pax: Flo Jo, Kimble, MeterContinue reading "8/20/19 Backblast – Fungi Postiversary #Loco @ The County"

What meal is in the Crock Pot? If you're new to a "heavy" workout, tomorrow's Foundry at the County is where you need to be. All coupons, all morning. Full body. No running. Bring gloves, but no gear. 100% you vs. you. Your excuses are now gone. How about that?

Q: CI Pax (1 FNG; 1 dog): Tony Malito, Skee-lo, Uncle Rico, Jewels (FNG), Kilo, Catfish, Domino, Harbaugh, Fructose, Nino, Husky, Nice and Slow, PK, Lady Bird, CI Conditions: 76* and humid. People pay for those those conditions when they do yoga. So we did. Gearlander: same stuff as normal, but no weight vest becauseContinue reading "You Get What You Pay For – Garden BB 8/20"

Maxi, Bologna, Buzzsaw - FNG (Welcome), Short chang, Snooze - FNG (Welcome), Zipline, Porkchop, Wapner, McAfee, Deep Dish (Q) DisclaimerMosey to concrete padNext exercise is SSH Starting position....move(IC)....... exerciseNext exercise is Grass grabbersStarting position.....move(IC)....... ExerciseDown to plank Stretch out the calves, Right over left, Right up to right hand, Reach for the sky, Left over right,Continue reading "Back Blast 8.20.19 – Douglass Hills Black Ops"

3 PAX awoke in the 4am hour on this glorious Monday to partake in a feast of burpees and other delights: Harbaugh, Skirmish (R), & Mr. Hat (QIC). COP: downward, 10 GGs, 10 AVs, 30 SSHs. Thang at the playground: station work UR. HIM 1 - army crawl under swings, 10 dips, duck walk aroundContinue reading "Polo Fields Backblast 8.19"

Meet in the pool parking lot and we will continue to explore what this place has to offer! We're going to mix a few things in, so get up, get to Douglass Hills, and get better.SYITG Deep Dish

How's this for transparency? We will warm up We will do some stuff and some things in place We will mosey around the school a max of 4 times We will do some Mary We will get better Get up and Get wrecked tomorrow somewhere ITG. ~Old Bay

PAX: Violet, Plumb Bob, Tureen, OJ, Wham!, Vincent (Respect), Buschhhhh, Trump, Pope, Mayberry, TeaCup (FNG), Cutless, Zima, Nugget, Digiorno, Glen Ross (Q)  2 years ago today was my first post at the O so I was pumped to be back out the O this morning at the original workout—The Ruiner.  Set 2 alarms and gotContinue reading "8/17/2019 Ruiner BackBlast"

Looking forward to my first Q at The O.  Get up and join me at Seneca in the AM.  We will keep moving and get better! -Fridge    

This is a great location we are starting to use, and it offers tons of room for activities.  I don’t want to pull back the curtain too far, but you’ll get a full-body workout with a generous dose of running.  No coupon work tomorrow. For the meteorologists out there, we’ll be taking advantage of theContinue reading "8/20 Black-Ops Pre-Blast — Peggy Baker? Slow down, I don’t even know her!"

What activity is well-suited for the heat? Come find out tomorrow at the Garden. If you don't want to run, this will be a good one. If you don't like coupons, this will be a good one. If you don't like me, you have lots of choices. Love, CI

One year ago this week, PewPew EHd me while we were at a conference in Nashville.  It was an awesome experience as F3Nashville was wrapping up their annual engagement with https://413strong.org/.   I started posting at The County the next week.  Little did I know the experiences and friendships I would be a part of aContinue reading "PreBlast 8/20/19 – Fungi Postiversary Q #Loco @ The County"

Biceps and triceps feeling neglected? Flounders going Heavy on Bi's and Tri's tomorrow at Big Mo! I feel the need to dedicate the playlist to the best comment I've heard this year. Tony Malito: "Have you seen The Dirt?" Flounder: "No, is it child appropriate?" Tony Malito: "Dude, it's not wife appropriate!"

Biceps and triceps feeling neglected? Flounders going Heavy on Bi's and Tri's tomorrow at Big Mo! I feel the need to dedicate the playlist to the best comment I've heard this year. Tony Malito: "Have you seen The Dirt?" Flounder: "No, is it child appropriate?" Tony Malito: "Dude, it's not wife appropriate!"

Monday @ 0500 at Polo Fields Clubhouse. Is there a better way to start your week? Maybe we'll wake up the neighbors this time. SYITG. Hat out.

I will be very transparent here. Tomorrow, you will meet Kelly. Kelly isn't the girl next door, but she isn't easy either. You will have to put in the effort to have her approval, but you will definitely remember her after she is finished. If you want to wear a weight vest, by all meansContinue reading "Pre blast Black Ops at the O"

ATTN: IronPax participants. No better place to get geared up for the upcoming challenge than Beastmode tomorrow. This will be a serious workout aimed at getting our team ready for the challenge. Bring your merlot bucket and a stopwatch/watch if you have one. We are going to start this week off with a bang! IContinue reading "Catfish Q – Beastmode – North Posh – 8/19/19"

I take this F3 Thang very seriously. Now, you might be saying to yourself, "yeah right Bird! If that's the case, what takes you so long to get your Back Blasts out?" Well, I'll give you a few reasons: 1) Your Bird suffers from writers block. 2) I think and reflect over several days aboutContinue reading "8.10.19 End of Q School Week Back Blast-The Nest @ The County"

PAX: Eggo OJ Pixar Greenwave Lobster Paris Nugget Cake Wheel Star Child Pope Violet Tron Oboe Data Butcher (Q) Disclaimer COP:  SSH, IW, Grass Grabbers, Downward Dog/calf stretches Extended mosey into Cherokee Park to a nice hill on the golf course. Plank for a minute or three to wait for the six. THANG: Dora exploringContinue reading "Back Blast – 8/15/19 Temple of Gloom @ The O"

Geppetto has been talking about bringing a weight based workout to The Mutt for some time. We finally made it happen on Wednesday. Geppetto has put a lot of work in on this project. Actually, I think he has worked harder on this than he has his real job! For proof, just ask him aboutContinue reading "08-14-19 – The Inagural Heavy Blender @ The Mutt"

In the County's continued efforts to Starfish (split pax away from the main location in order to grow both the old and new location),  I decided to Q a new location.  We parked in the English Manor lot on LaGrange Rd and then used about a square block of territory as the workout space. OurContinue reading "8/15/19 – Backblast BO PWVFD – Fungi Q"

PAX: Kilo, Aqua Di Gio (FNG), Jitterbug (R), Carlos'e, Cutlass, Worm, Rhythm, Short Hose, Atlas, Zip Line, Drysdale, PK, Maxi, Ladybird (R), Emma (FND), Meatball, Wiki (FNG), Tony Malito, Jinxy, SnowDay (Q). Weather: Clear. Mid 60's. Schweddy. I was drinkin' when I wrote this, forgive if it goes astray. Man, I was excited for thisContinue reading "BB – The Chopper – 8/16/19 – SnowDay Q"

4 PAX braved a potential new AO at 0500 on this glorious Friday: Frosted Tips, Skirmish (R), Harbaugh, and Mr. Hat (Q). Guest appearances were made by a runner who we will HL I'm sure, and a truck driver who walked up to the clubhouse in a neon vest, who we tried to HL butContinue reading "Polo Fields 8.16 BB"

PAX: Dynomite Minnow Aerobie (R) Nice and Slow Jiayou (FNG) Ladybird (R) Jitterbug (R) Iceman (R) Whitney (R) Latex Nino Woooo Short change Mark Smith (F3_Skirmish) (R) Deep Dish - Q DisclaimerMosey to the parking lot.Warm upStretch right arm across chestStretch left arm across chestSSH (IC)Plank – Right over left and left over rightGrassgrabbers (IC)SmurfContinue reading "8/14/19 Backblast: Tour de Posh with Water"

https://media1.giphy.com/media/uzBwAr9W8W4UM/giphy.gif?cid=19f5b51a91747b84954ef5cd1b98c01bcffc2a6a27e3bda5&rid=giphy.gif You belong, among the WILDflowers....Yoouu belong somewhere you feel free! Come on out for a lil WILDflower love tomorrow morning. It won't be easy, but we don't rise for easy...bring gloves.....and WATER. SYITG!

8/17/19 @ The Fog. 7:00 - 8:00 a.m. @ The Parklands by the Gheen Foundation Lodge. There will be light running, bring gloves so we can play in the Rock Garden. SYITG!!! Gypsy