I've been wanting to Q a Saturday for quite sometime and thrilled when I signed up three weeks ago- I thought for sure- first day of summer- delightful O sunrise, warm weather, martinis and cold beer at coffeteria.... But then a trip in a hole- bummed my ankle so I had to fartsack a fewContinue reading "Back Blast Ruiner 6/22 @ the O, with Loco."

Bring a Ruck, Weight, or something Heavy tomorrow. We will move the weight around! So take a load off

I started my afternoon run today when the tornado sirens went off, so plan on some hill running and some fun exercises.  Bring gloves. Come out and you will definitely get better.

Strolled into the lot with a few of the PAX already gathered - and it was good to see the numbers continue to grow as we approached 5:30am. Weather: Near perfect - humid, but no rain and that's all you can ask for. PAX: Pelican Kimble Alexa Wildflower Valdez Airplane Viking Pew Pew Backflop BigContinue reading "Back Blast – Agony @ The County – 06/20/2019"

Man, it was great to wake up and not see it pouring down rain.  I had planned my weinke on the fact it was going to be pouring.  Not only was it not pouring rain, the pavement was even dry... Glauc Q... PAX:  Charlois, Decaf, Gilly, Shuttlecock, Fanny Pack mosey around parking lot to couponContinue reading "BB Glauc Q @ bayside… music generator is back!"

Please Join Ladybird and Jitterbug Saturday morning at the #TheFog where we will earn your RESPECT with a tag team total body beatdown.  Look, good chance its gonna be wet; but a couple of good undercover options at the Posh if we need to Modify.  SYITG

It's been 8 months since I posted at a normal F3 workout. Since then, I have been swimming indoors. Inside sucks. There's no rain, no snow, no freezing temps, no lightening. Pathetic. So when McAfee offered Glen Oaks pool once it was open, I was PUMPED! Last week we jumped in when it was 48Continue reading "#BlueOps POOL PARTY Backblast"

I’ve been working on this Q for 2 weeks.  Already named it, but might make a few more changes this evening.  Ok Mouth—here’s a sneak peek of the weinke.  This one is going to be long and hard and maybe dark too—or at least that’s what Red Roof said at HDHH (another reason for youContinue reading "6/22 Hurt PreBlast at The Mutt"

A day may come when the courage of men fails, when we forsake our friends and break all bonds of fellowship. BUT TODAY IS NOT THIS DAY! An hour of wolves and shattered shields, when the age of men comes crashing down. BUT TODAY IS NOT THIS DAY! On this day we are all KingsContinue reading "6.22.19 Pre-Blast: The Nest @ The County"

Loco celebrates his 22 month, 11day anniversary of F3. Come join the beautiful weather of the O....after all it's probably gonna be raining at all the other A.O.'s -but Loco at the O guarantees nice weather. #syntg, uhm the beautiful gloom...

PAX (6) – Flamingo (VQ), Nice and Slow, Nino, Gypsy, Huggies, Love Shack (FNG - FIA) This was Flamingo's birthday Q.  It was hot and humid.  We started off with some stretches and soon learned was was in store for us...it was an elimination workout. Flamingo had eight exercises that we would do in aContinue reading "Black Ops – The Bell Tower @ Carillon Beach, Florida Back Blast 6/12/19"

Still finalizing the details of this one. Let's have a good showing for the return of Cutlass tomorrow. SYITG

Sorry for the late post... PAX (5) – Nice and Slow (Q), Nino, Gypsy, Huggies, Bear (2.0), Flamingo (FNG - FIA) Weather - Perfect I had the first Q for the week without much notice.  The first day of our Florida vacation, I noticed a park and a clock tower and decided that would beContinue reading "Black Ops – The Bell Tower @ Carillon Beach, Florida Back Blast 6/9/19"

I had mentioned in the Pre-Blast that I had been inspired lately by the increasing difficulty of the workouts so I wanted to make sure I didn't disappoint. Based on the comments after the workout, I think everyone got their money's worth. The following 26 PAX braved the downpours and got better: PorkChop - fromContinue reading "Back-Blast – The Loco @ The County – 6-18-19"

Crazy to think we are coming up on 2 years @ the posh!  it's been a great two years and it was great to get out with these HIMS monday AM Glaucoma Q PAX:  Ashley, Pig Sooie (FNG), Crock Pot, Fraanz (FNG), fanny pack, bob ross, ice man, jitterbug, skermish, deep dish, airball, scratch nContinue reading "BB: Incubator (06/17/19)"

My VQ at the Garden. Wanted to make it special. Based on the way my legs feel right now, I'd say it was. PAX: Mr. Hat, Wopner, NicenSlow, Nino, Huggies, Gypsy, Latex, Husky, FNG Minnow, Harbaugh, Ladybird R, Retainer (QIC). COP: 25 calf raises, 50 SSHs, 20 Grass Grabbers, 20 Imperial Walkers, 2 minutes ofContinue reading "BB from the Garden"

QIC: Scuba Steve 17 Pax: Vamos!, Eggo, Jeter, FloJo, Tron, Green Wave, Violet, Pixar, Lobster, Butcher, Catfish, Carlos'e, Fungi, Shank, Fake News, Tammy Faye Baker, Scuba Steve Mosey to CAL for warm up - grass grabbers, fast SSH, imperial squat walkers, copperhead merkins, 5 Boyos Native American run the loop until we got back toContinue reading "6.20.19 Temple of Gloom | Back-Blast"

(Pictured above is Buschhhhh at the start of his first suicide) I wish I could say this BB is a day late because it’s an incredible read, but that’s not the case. When I signed up to Q the Blender on 6.19.19 about 4-5 weeks ago my schedule was wide open at work & atContinue reading "Blender Sloppiness 6.19.19 BackBlast"

A perfect morning was provided and the Bayside HIMs took full advantage. This has been one of those weeks where I’ve just felt stressed and frustrated with all that has gone on. Busy work schedule, sick kids, sick wife, etc, etc. This Q was a great opportunity for me to work some of that outContinue reading "BackBlast: The Big Kapowski 6/20"

It’s probably going to be wet. It’s probably going to be muggy. It’s definitely going to be tough. SYITG! -BB

Prepare yourself for some buzzword mania, ultimate accountability, and to give ALL YOU'VE GOT on Every. Single. Exercise. I'm bringing the heat on more than one level, and I promise, you won't want to miss it.

Tomorrow morning looks like some chances of rain - but that never stopped you before so I hope you won't use it as an excuse to not join me at The County for some Agony. We will be doing some coupon work so bring gloves and a can-do attitude. We will also be doing someContinue reading "Pre-Blast – Agony @ The County with Jolly Rancher"

Is the heat getting to ya??? Tired of getting yelled at for your 'damn WO clothes stanking up the laundry room?' Looking for a good reason to wear a banana hammock??? Then boy do I have a good deal for you!!! POOL PARTY!!!! Come one, come all!!! To Glen Oak's pool this Friday at 5:30am!Continue reading "POOL PARTY!!!! #Blueops #Legit"

A few weeks ago I led a workout at the chopper. It was hard, and I received a lot of positive feedback about it. So why not do the same workout but add in the bridge? I've been planning this for weeks! Even before I was on the Q calendar at Posh. Well, my planContinue reading "Back Blast the Bridge 6/19. Leave well enough alone"

Believe it or not, it was not raining this morning as nine PAX joined me for a TANK style beatdown.  Drysdale, Greenwich, Hot Wheels, Tony Malito, OJ, Meatball, Sweet Tart, Johnny on the Pot, McAfee and Vincent (Q) all got better this morning.  I made it to the VET a few minutes early to seeContinue reading "Back Blast – Vincent Q – the TANK!"

I haven't posted at St. Pat's yet, but I've been told it's the best. So I'm pulling out what I think is the hardest weinke that I've ever Q'd, to see if I can impress the PAX (and maybe get invited to their Slack channel). O530 in the Garden. SYITG.

PAX: Plumb Bob, Snowman, Old Bay, Zartan, Grinder, Q (All) Looking at the Q calendar for this morning, there were lots of great options, none of which I felt I could do in my current condition. My current regimen includes showing up about a half hour before the workout to warm up and stretch, soContinue reading "BO – 6/19 at the O…That’s what friends are for."