There is an 80% chance of thunder storms in the morning.  But as one wise F3 philosopher once said "You only get wet once" Was probably a Nugget saying, since he only Qs when it rains.  Regardless I'm bringing out a few toys to play with.  We're going to push, pull, drag, and drop aContinue reading "8-26-19 Pre-Blast Big Mo @ Vets Geppetto Q"

Come on out to Polo Fields Clubhouse tomorrow @ 0500 to get gooder. Forecast is calling for rain. This is going to be fun. Hat out.

6887 Abbot Lane, Crestwood, KY 40014 We're trying to get The Peggy Baker AO up-and-running and my goal is to get a bunch of PAX up-and-running Tuesday morning. Come on out. Copper Heads are going to be let lose on the park. "Small" muscles we seldom work will be hit. I'll be asking for AMRAPsContinue reading "PreBlast LePew Q @ Peggy Baker Park on 8/27"

Pax-Rocky, Backflop,Big Bird, Le Pew, Gisele ,Gilligan, Jolly Rancher, Captain Crunchberry, Crockpot, Brown Water (FNG), Free Agent (FNG), Bob Cratchet (FNG), Echo (2.0), Prime Time (2.0), Trekkie (2.0), Dauber , Brick (2.0), Mama’s Boy, Storm Trooper, Mannikin, Pelican (Q) 20 PAX present for disclaimer in perfect 60 degree weather. But wait Pelican I count 22Continue reading "BB The Nest 8/24-Pelican VQ"

Two HIMs stretched Friday ITG under the entrance to the Polo Fields Clubhouse: Skirmish (R) & Mr. Hat, YHC. This wasn't your typical yoga, and it hurt. If you haven't made it out to Polo Fields Clubhouse or Long Run Park, we'd love to see you out there. Have a blessed weekend. Hat out.

At this AO you will work hard, push each other and, oh yeah, have fun. Guess what, I am not telling you what we are doing because that is what I like about F3...The Unknown. Always bring gloves and wear shoes.

If you are in need of some extra time in your day, but still want a beatdown, YHC has the perfect solution. Come to the Mutt for 17 minutes of you v you. Dont know what it is? Look at some old BB, or better yet come join us. Great opportunity for some EC beforeContinue reading "Fight Gone Bad early Black Ops at the Mutt"

Have I been in the gloom this week?  Nope Have I been a little under the weather?  Yep Well time to knock the rust off and get back out there.  Hopefully I can finish my own Weinke. Join me at the Mutt tomorrow at 0700.  Bring gloves and your running shoes...you will need them forContinue reading "8.24 PB The Hurt – Pepperoni @ The Mutt"

School's been back in session for just over a week and already The GOAT has managed to come home and give me a case of the Bird flu. On 8/21, as I was day three into feeling the full effects of my now seasonal cold, WILDflower reaches out to me at 1615 and asks, "howContinue reading "8.22.19 The Agony @ The County Back Blast"

In honor of recent news we will be doing a little battle of the sexes tomorrow. No weights, not much running, just all work! Gloves are optional! SYITG

Disclaimer and Welcomed everyone. PAX (26): mama's boy, grizzly, trekke, Bus(2.0), Brick (2.0), abacus, Valdez, Cowboy, Jolly Rancher, Selfie, Dauber, Bigbird, Giselle, Le Pew, Primetime (2.0), Pelican, Titan (2.0), Captain Crunchberries, (FNG; 2.0), The GOAT (2.0), Blart, Redbull (2.0), Bulletin, Amelia, Red rider (2.0), WILDflower (QIC) After that we were off to a quick moseyContinue reading "BB for 8/17 @the Nest #the County"

Tomorrow's black ops is now moved to Polo Fields Clubhouse for a power yoga session under the carport. 0500-0530. SYITG

  This was the second go-round of the Heavy Blender at the Mutt.  I threw the idea out to the Mutt pax a few weeks ago and it was pretty much unanimous that we wanted to create our own version.  Quick aside, the beauty of F3 is that we can all show up, established pax,Continue reading "8-21-19 Heavy Blender at the Mutt-Geppetto Q"

From weekend hackers to scratch players and oh of course @Tron. Come out and enjoy greens of St Andrews, the rolling fairways of Augusta and views of Pebble Beach with your fellow Pax in a great 2ndF opportunity this Saturday. Check-in time at 10:30a with a shotgun start at 11:00a at Crescent Hill Golf Course.Continue reading "8.24.19 Preblast -1st Anal F3 Golf Scramble @ Little Augusta"

Clogging up my Facebook feed everyday for like two months, I finally caved to CI's constant invitations on this F3 thing.  So two years ago today, I ventured out to Seneca Park to check it out for myself.  Running had become stagnant to me and I knew I needed something different.  It was Wham's VQ.  I wasContinue reading "8/22 Backblast the O #TempleOfGloom"

YHC had to be at work early so I threw out doing a 30 minute workout from 5-5:30. Crock Pot said he would join prior to his Q at the Foundry. PAX: Crock Pot, Airplane Q. Disclaimer was given and we got to it. COP: Imperial squat walkers (10IC) Plank with single arm reach (10IC)Continue reading "County BO BlackBlast 8/21/19"

It was a close race between cardio and weight, and one guy voted for breast feeding. In lieu of a recount we'll do a little of both unless the weather keeps us confined to the portico. In which case, we'll build the airplane while we fly it. Bring some gloves and a can do attitudeContinue reading "Extender PB"

QIC: Wham! 17 PAX (1 FNG): Dynomite!; Buzz Saw; Nugget; Nomo; Lady Bird (R); Nice n Slow; Bob Ross; Uncle Rico; Fructose; Deep Dish; Sand Trap (R); Ripple (FNG); Ice Man; Woooo; Mr Kotter; Jitterbug; Wham! Time: 0530 Weather: Humidish ZooZooLemon Gear Check: Piggly Wiggly Tank Top (side note: I ordered a new Wham! shirtContinue reading "8/21/19 #TheBridge Backblast #WhamQ"

Come celebrate Dynomite! and my joint birthday with our Co-Q at Norton Commons this Friday.  We're both equally unhappy about turning 35, so we've concocted a special workout to make sure everyone else feels our... #SYITG XoXo, NJ

Noticed a small typo... now corrected. Calling ALL HIMs... everyone said they wanted to try a workout in the sand, but seems like every time I hold a Black Ops in the sand it's just Jitterbug and me building sand castles... we don't get up for easy... see you nice gentlemen Friday ITG--- Iceman... thisContinue reading "Pre-Blast 8/23 0530 Iceman at the Beach"

ag·o·ny /ˈaɡənē/ Learn to pronounce noun extreme physical or mental suffering. Come to The County tomorrow and we'll take a master class on the definition. We will run just a bit. We will use some coupons and exert an appropriate amount energy to equip us to dominate the day. SYITG

Pax-Cutlass, Kilo, Meatball, Backdraft, Diablo, Geppetto, Rih Rih, Plumb Bob, McAfee, Carlos'e, Tool Time, Chutes, Airball, Flounder Q Weather- Perfect Started with 50 SSH to get the blood flowing then straight to work. Began Motley Crue jam. Partnered up for alternating super sets, 7 stations with 2 exercises each, partners alternate as needed. Station 1-Continue reading "Backblast Big Mo 8/19/2019"

Pax (12):  Busch, Glen Ross, Pope, Trump, Paris, Wham, Violet, Digiorno, Pit Stop, Vincent, Butcher, Me (Q) Conditions:  Africa Hot Gear:  Kicks, shorts, tee 5:30am:  I introduced  myself and gave the disclaimer. Warm-up: We moseyed around the tennis courts, then entered the court closest to the flag.  SSH's, Grass Grabbers, Kendrick Newmans, & Downward dogContinue reading "B.B. 8/20 Bag of Wrenches @ The O"

Come on out to the O to help me celebrate 2 years of getting better. We'll work hard and I can share the always funny story of my first post. Bring your headlamps if you can. Syitg -OJ

PAX: 7 Bulletin (R) Pelican Gisele Alexa Wildflower Backflop Crock Pot (Q) Weather: 68 deg F, 87% RH. Muggy. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likelyContinue reading "Back Blast Circle of Coupons 21-Aug-2019 Wednesday the Foundry (Heavy) at the County Crock Pot Q"