PAX: Skirmish, Speed-bump, Viking, Scratch N Dent, Old Bay, Grinder Q Great crew at Pleasantville this week and great to meet Skirmish for the first time. Our focus was on slow, full range, full body exercises with explosive movements and some hill sprints mixed in for good measure. After a short mosey and warm up,Continue reading "BB – 7/12 Wisteria at Pleasantville, Grinder Q, It happened."

Tomorrow is the Backdraft/Geppetto 2 year postiversary at The Mutt! It’s really hard to put into words what F3 has meant to both of us since we went to the O that morning two years ago.  Unfortunately, Geppetto will be unable to attend. He will be there in spirit of course as we do aContinue reading "07-13-19 Pre-blast – Backdraft/Geppetto (Ghost) Q – 2 Year Postiversary @ Le Mutt"

Bringing a favorite workout back to the Posh.  Be there at 7 and ready to sweat.  Not a ton of running, so if you want to cover a few miles before it gets to hot, join me at 6 in the gloom or message me on Slack if you want to meet earlier.  Otherwise PKContinue reading "PreBlast – 07/13/19 PK @ the Fog"

It's my birthday weekend and what better way to start it off than to Q the Ruiner.  My B-day is actually on Sunday, but yes, I am celebrating it all weekend.  We will go on a little field trip, and play around on the poshy grass at the soccer field with coupons.  Come out andContinue reading "Vincent B-Day Q @the Ruiner 7/13/19"

Tomorrow is the St Aloysius Pewee Valley Picnic from 4-?. Bring the family play some games and have a beer on @Bushhhh Please come out and support your F3 brothers. We have @Amelia on the picnic board @Bigbird heading up the chicken dinner. @Abacus and @Alexa at the golf booth and @Mama's Boy at theContinue reading "PB @ The Nest 7/13/2019"

As I rolled in this morning, I still didn't have a plan for the WO. That's typical for me. But what I didn't expect is that the Glen Oaks pool is now a hot tub. Probably 88°. This made the WO horribly better. PAX: ⭐️👶(Q), Flounder (MVP), Abacus, Kilo, Aerobie, Alexa, Merlin, Jinxy, Devito, andContinue reading "#blueops Hot Tub Time Machine"

Sand - it's soft, brings back memories of building sand castles, strolls down the beach looking for shells, the incredible sounds of the ocean, and all the beautiful scenery that goes with being at the beach. There won't be any of those things but you will get better - SYITG!

That’s right. A second Grinder Q two weeks after the last one. If you were there for it, then you know how much fun we had. Come on out tomorrow and let’s have some more.

Humid, but PK got ice cream from weird truck after workout to cool down. My 2nd Q, thanks for support! Big Bird, Wurm, Whitney, Arobe, Atlas, Gang Plank, Short Hose, Dragsdale, Flounder, Sweetart, PK, Grenwhich, JPOT Exercises: 20 reps, 4 corners (parking lot), 4 iterations 1st Corner – 20 Squat Thrusts with Coupon Bear CrawlContinue reading "Backblast 10 July Veterans Park"

We may carry some things, we will do some exercises, and we will run some hills. Bring gloves.  SYITG

Come on out to the Mutt for some 7/11 fun with Pepperoni... Photo by Pixabay on Pexels.com

I wanted to take advantage of the Summer hours and early sunrise so I decided to run back one of my North Posh favorites: Lake of Fire. This workout is simple but effective. Brought to us originally by our very own CI, Lake of Fire has become a North Posh staple and a favorite toContinue reading "Back-Blast – North Posh – 7/8/19 – Lake of Fire"

20-4-4 - Johnny on the Pot Leading this one buyer beware! 20 reps, 4 corners (parking lot), 4 iterations 1st Corner - 20 Squat Thrusts with Coupon Bear Crawl to 2nd corner 2nd Corner - 20 Partner assisted Mericans, hip or shoulder height Jog to 3rd Corner 3rd Corner - 20 Burpees Iron Mikes (Lunges)Continue reading "Pre-blast for 10 July at Veterans!"

We started out w/ 14 and ended with 1,234 bc of a ghost flag situation with the O joining us. Had a great workout & got better. Workout involved some 11's work incorporated with a Hill. Then had the boys grab a coupon & had to get there shoulders on fire involved with some merkins.Continue reading "6/29 Carlose’ Q at the BOW"

  This is the USS Missouri, the last commissioned US Navy battle ship in World War II.  This beast was where the Empire of Japan gave their surrender, effectively putting an end to World War II.  The Heavy WO on Monday’s at Vets is named after BigMo, to honor our veterans and because its badContinue reading "7/8 BigMo Heavy BB KiloQ"

It's been a minute since my last Q. Some of you know that bear crawls tend to make up a good part of my wienke. Come find out if this trend continues or if we change it up a bit and do some housekeeping. You will need gloves and water is encouraged. SYITG Sump Pump

Pax 25: Carlose’, Tiger, Fridge, Buschhhhh, Zartan, Tron, Jeter, Fergie, Wham!, Tin Cup, Paris, Merlin (FNG), Jinxy, Scuba Steve, Pope, Iceman (Respect), OJ, Vincent (Respect), Jitterbug (Respect), Steinbrenner (DR from Memphis), Violet, Trump, Zima, PED, Glen Ross Q Conditions:  July in Kentucky Gear:  nike shorts, new tank fresh off the clearance rack for $3dollas, yearContinue reading "7/9/2019 BoW BackBlast at The O"

For the 2nd time in 4 weeks, I find myself writing a BackBlast for a WO I wasn’t on the calendar to Q. However, things come up & more often than not they come up at inopportune times because well...that’s life. One of the things F3 has taught me is I don’t have me toContinue reading "The Garden 7.9.19 BB by Nino Again…WTF?!?"