Pax: Fall Guy (R), Blueprint, Pork Chop, Glenn Ross, PED, Pope, Fergie (Q) Weather: Low 70s, and decent humidity. A pretty simple and straight-forward kind of morning. Start with a quick COP - SSH * 41, Grass Grabbers * 10, DownDog/Runner's Stretch. Mostly just wanted to get our legs loose, which would get most ofContinue reading "8/12/19 – BB – BO @ the O"

11 got after it for some 7’s at the Mutt.  The mumble chatter was pretty foul.  Sump Pump had just had a “procedure” done the day before and was advised to stay away from physical activity for 3 days.  Geppetto warned that the worst thing that could happen is that I would sh*t my pants. Continue reading "BB: 8/10/19 – The Hurt @ The Mutt with Sump Pump"

After a long week of Q-school, the PAX was well versed and a group of wiley veterans showed up for a Vincent style Saturday morning Post.  13 total including, Nugget, Trump, Wham, Escort, Violet, Pope, Tron, Diablo, Tureen, Cutlass, Jinxy, Merlin (who is becoming a veteran at the age of 13!) and Vincent -Q.  Continue reading "BBlast the Ruiner 8/10"

As the one and only Joe Dirt can say, " Life's a garden dig it." Tomorrow we will run the cliffs and dig up the garden. Bring gloves as coupons will be involved. We will do some station work and we will run. This will be you vs you. Let's get after it tomorrow. SYITGContinue reading "PB 8/13/19 The Cliffs At The Garnden!!"

VQ for me at the O. I'm still polishing my weinke, but I'm leaning towards run heavy.

Our boy fanny Pack has been pushing the pax to get out early for some pre workout running. I know I need to do it and so I finally decided to make it happen. I showed up to find a new HIM, Digiorno, waiting to get in on the action. Glaucoma rolled in at theContinue reading "Back Blast: The Max 8/10"

Bring running shoes, gloves, and a can-do attitude. SYITG.

Do you find yourself often suffering from a case of the Monday’s?  If you answered “yes” let’s start the week by kicking Monday in the teeth at the incubator.  If you answered “no” come to the incubator to kick Monday in the teeth. 0530 at the flag!   SYITG -Kilo

Come on out to the Big Mo Heavy at the Vet for my Heavy VQ, where cardio is a dirty word.  Bring anything heavy that you have-Dumbells, Ruck or plates and wear gloves. We will be doing a total body beat down. SYITG Meatball

Come out to Bayside to put a bow on a successful Q week. The workout will be varied, continuous, and intense! We will work on all muscle groups. SYITG!!! -Banana Bread

Q School is a great time of the year. After 2 years of being a part of this group of HIM, we all need to brush up on our ABC's (Glenn Ross knows what I am talking about) and 123's (math, not my strong suit...Tabata stations damn you). Anyway, this past 2 years has beenContinue reading "BackBlast Q School #BrainSwole Digiorno Q Temple of Gloom #F3Counts"

Q School will come to end at the Poshlands tomorrow. We will go through the ins and outs of how to set up and workout while enjoying some sweat and exhaustion. We will take a trip or two around the egg lawn, with no coupon work so come ready to run and do some goodContinue reading "Q School at the Fog – 8.10.19"

Great crew this morning at Pleasantville: Skirmish(R), Sandtrap(R), Milton, Grizzly, Old Bay, Geppetto, Big Bird, Plumb Bob, Grinder (Q) We started in the usual way, with some COP, but after leading us in SSHs, I had the other PAX lead the group in Abe Vigodas, Merkins, Grass Grabbers and Copperhead Squats. I finished us upContinue reading "Backblast 8/9 Pleasantville Q School"

Tomorrow is the last day of 2019 Q school. One of the core principles of F3 is that workouts "Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary". Come out to the Mutt so we can see what you have learned. We'll do some runningContinue reading "8/10/19 PB – Sump Pump Q School – The Hurt At The Mutt"

Congratulations PAX members!! You've made it through Q School week!....Well...almost. You have 60 more minutes to endure before you can earn your diploma. And earn it you will on this day! Like the magician says when he pulls a rabbit out of his hat, "Ta Ba Da!" We will do a little EMOM, and althoughContinue reading "8.10.19 BigBird Q School @ The Nest-Pre Blast"

We are  wrapping up Q school week and the PAX numbers have been off the charts this week.  Come out and join me for the final workout of the week, where it all started - "the O".    We will do a little bit of running, some coupon work and a good dose of coreContinue reading "PB – Q School Vincent Q “the Ruiner” 8/10"

Hello, I'd first like to thank all of you fine HIMs for gracing me with your presence this morning.  It was a great morning to get up and get after it.  As you can tell from the attached picture, my M thinks I am crazy and also thought it was picture worthy to capture myContinue reading "BB – TONY MALITO – THE CHOPPER (Q-SCHOOL) 8/9/2019"

Thanks to all 17 strong that showed for Q school work out. Great warm up and thanks for giving us a little bear crawl, lunge, and running. Attendance: windshield, deuce, fridge, old bay, soft top, water boy, tiger, grinder, woo woo, no show, pepperoni, Larry flint, sumppump, mouth, blueprint , zima, Wham-o (q)

Q School week!! Yes!!! Damn, I love it! Ok, well, not really. Q School is like going to the dentist; it’s not something you necessarily enjoy but it needs to be done. So we did it…Mutt style of course, which is always a little off, but it gets the job done. I practiced my COPContinue reading "08-07-19 – Backblast – The Blender @ Le Mutt – Q-School"

I’m ready to make back to school fun for all those ready to join me at Pleasantville in the Gloom. Expect to learn a little and participate a lot...especially if you have little to no experience Qing. We may be on the grass a little (amphitheater stairs), we will run (in spurts) and I recommendContinue reading "Preblast- 8/9 Grinder Q School – Wisteria at Pleasantville"

Hello! My name is Tony Malito and I will be your worst nightmare for the impending gloom at the CHOPPER aka THE CHOP SHOP aka Q SCHOOL aka MALITO'S FUNHOUSE!  Please do come and get better alongside your cohorts.  We'll have a great time 'learning',  there will be no pop quizzes, no stupid questions, noContinue reading "PB – TONY MALITO – THE CHOPPER 8/8/2019"

On Wednesday 3.6.19 I went to morning mass for Ash Wednesday & ran into Uncle Rico. I was kind of busting on him because he hadn’t been out as much since it got colder (7 times in total to this point in 2019) which somehow led to the idea of doing a WO at St.Continue reading "Cloverfield BB 8.8.19 “F*#k it!”"

There is one rule that F3, and life in generally, continually teaches me.  You can not control everything.  When man makes plans, God laughs and says watch this. Q-School at the tank began like I imagine every other school day was for most of the PAX growing up. A few good students getting out ofContinue reading "08.07.19 PK Q School Backblast"

It was amazing to see my bro and bro-in-law this morning. I've been telling those guys for almost 2 yrs now how they wold love getting up at 5am and running backwards up a hill. I was greeted at the with enthusiasm this am with 22 happy faces.  Dynomite, Jitterbug (R), Ladybird (R) Sandtrap (R),Continue reading "BB – Bob Ross – The Bridge – 8/7"

Come join Q school week, Wham-o filling in for snowman at the Mutt tomorrow. As Ron Burgundy would say, there maybe a little running? Promise fun for all!

“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC) The weather was comfortable with a slight breeze. A more extensive introduction and disclaimer were given (The Q thinks he has Strep ThroatContinue reading "8/7 Foundry BB"