This was my One year post-anniversary. I was so excited I couldn't sleep which didn't help as I'm under the weather as well, but no excuses today. Lets get better together. I am also participating in the 10,000 Merkin challenge for the month of June. So I wanted to get my quota knocked out beforeContinue reading "BB 6/5/2019 The Agony at The County"

Q: Diablo PAX: OJ, Meatball, Snowday, Methane, Propane, Hot Wheels, Nino, Carlos’e, Fructose, Huggies, Latex, Uncle Rico, Diablo Intro D-Day - When more than 160,000 Allied troops landed along a 50 mile stretch of heavily-fortified French coastline to fight Nazi Germany on the beaches of France. Gen. Eisenhower called the operation a crusade in whichContinue reading "Diablo BackBlast for Black-Ops at St. Patrick 6/6/19 – D-Day Remembrance"

Friday morning will be easy. No running. No merkins. No box jumps. Just a nice stroll through Pleasantville. Come out and join me. 0530. Norton Commons Amphitheater. SYITG.

PAX: Digiorno, Zima, Buschhhh, GlenRoss, OldBay, Face, Blueprint, Zoolander, Juicy, SunoPump, Wham-o, Fridge, Geppetto, Zartan(Q) Conditions: 66* and perfectly humid. Gearlander- 5.5 inch inseam black Brooks shorts, dry fit shirt, Altra kicks and tac hat. Today marked my 2yr Gloomiversary and as I went to write my PreBlast I figured I don't have to alwaysContinue reading "6.6.19 Extender BB: Charles says…. Sweat."

As I washing of my wienkie for tomorrow. I realized I had never written my BB from my last Q. Sorry it's late but here is what went done We had a solid PAX PAX: Jerry Maguire (R) Big Bird Fungi Mud Bug Airplane Cochran Speed Bump Crockpot Le Pew Pew Pew Kimble Alexa AmeliaContinue reading "BB from The Agony 5/23"

We started bringing out our 2.0's for a 30 min evening workout. The 3 of us that have had the honor of Q'ing have had our 2.0's involved in planning the Weinke as well as leading the Pax. The idea is to help them grow with us both Physically as well as develop leadership skillsContinue reading "3rd County F3 Dads WO"

Tomorrow at the County we will be doing Merkins and a lot of them. If you want to see how the artificial hair covers the pubic area. Come out tomorrow and do some MERKINS. I promise you will see a difference. SYITG

Rumor has it that petty larceny and random property destruction are less of a problem out East, allowing for a nice stash of coupons at St. Patrick. Let's break those in a little more tomorrow. If yours ends up bloody and broken, so be it. And, if you've never been to St. Patrick, tomorrow isContinue reading "PreBlast for Diablo BlackOps at St. Patrick 6/6/19"

  I may he injured, but you’re not. You will run, I will not. You may have to carry me or push me. It also may be my birthday.   Maybe you’ll post, maybe you won’t.   But it’ll be a lot more fun if you do.   The chopper will be neon on Friday!Continue reading "6/7 Kilo birthday return to the gloom"

Are you ready to get HIIT?  You will have to keep your guard up during this workout as we focus on high intensity interval training followed by active rest.  Join me at the O to see if we can deliver a “knockout” of a workout.

Sex in the City is turning 21 tomorrow and we have a WO at the at the Mutt tomorrow. Coincidence? I think not. Come join me for a celebration of sorts as we celebrate this extremely important day in history.

I put a lot of thought into my Q yesterday at the BlackOps at St. Patrick’s so I’m not going to lie, my creative juices were a little depleted when I started putting together this WO for the Bridge. Nonetheless, I put something together & I was pleased to see 11 PAX show up despiteContinue reading "4 Corners at the Bridge 6.5.19 BB"

This was only my 3rd Q but we by no means took it easy. We beat the rain and had a challenging workout full of burpees that included some running, upper body and core. The rain held off for us but the humidity made for a sweatfest. It was a small group today but weContinue reading "BBlast @theblender 6/5 Rih Rih Q"

PAX: 20.  Larry Flint, Escort, Windshield, Sump Pump, Zima, Hamm, Meatball, Pope, Glen Ross, Cowbell, Buschhh, Deuce, Fridge, Fergie, Pepperoni, Blueprint, Wham-O (R) Snowman, DiGiorno, Old Bay (QIC). Conditions:  Awesome.  Cool and Dry Gear: Nothing exciting.  Asics gel Cumulus.  F3 Louisville buff. Yes I have a sweet buzz cut, a face that writes checks, andContinue reading "06/04/19 Rooster backblast: Old Bay and some dick named Cooper"

I just had the Q today at St. Patrick’s which means if I’m set to Q at The Posh tomorrow I’ll likely recycle a previous WO (if not the one I did today)...lol think again. Come out to the Bridge tomorrow to see what I’ve come up with. **ADVISORY** I suggest gloves & shoes thatContinue reading "The Bridge 6.5.19 PreBlast"

Circuit Training with Coupons THE SCENE: 55 degrees and clear F3 WELCOME & DISCLAIMER Welcome to F3 I am not a professional You are participating at your own risk You are responsible for your own wellbeing You are here voluntarily, and you are not paying to be here Know your limits and do the best youContinue reading "BBlast 6/4/19 WILDflower at THE COUNTY"

Summer break doesn't mean you get a break from elementary school activities like tracing the alphabet.  You'll primarily remain vertical but if you are working on the monthly Merkin challenge, you'll get a good start to the day. SYITG - Fungi

PAX: Butcher, OJ, Flo Jo, Face, Pixar, FNG Headboard, ScubaSteve, Tron, PorkChop, Vincent (R), Diablo, Loco, Captain Insane-o, Violet, Carlos'e, Zartan (Q) Conditions: Pretty much perfect Gearlander: OJ and I had matching shirts MadCow was scheduled to Q this morning but over tacos he shared with Diablo and I that he had to pour 4,000,000Continue reading "6.4.19 BoW BB: Ball Kicking = Good Times"

We’ve been running a BlackOps at St. Patrick’s for about 3 months now & it really is an awesome site. There’s a long, consistent, steep hill in the front with a huge parking lot up top & an even longer, multi-grade, hill in the back with an even bigger parking lot. There are two playgroundsContinue reading "7 Stations of Suffering at St. Pats BlackOps 6.4.19 BackBlast"

Thanks to the PAX who came to North Posh for The Fog this past Saturday.  We started with 6 and ended with 8. I feel like thats better than the reverse! We had moved North because of a 5K at South, and also had to dodge Farmers Market Traffic PAX- Jitterbug (QIC), Iceman (R), Gypsy,Continue reading "Backblast #theFog 6/1/19"

'As iron sharpens iron, so a friend sharpens a friend.' - Proverbs 27:17 Over the last year I have gotten better physically, mentally and emotionally. So thankful to have been HL'd by Valdez a year ago. Come get better with me and the County Gents tomorrow...You won't regret it...or maybe you will. WILDflower.

You ever ask “Hey, who is gonna do this thing that needs to be done”?  And then the silence verifies that you are the one that’s now gonna do it? Yeah, me neither. 100% chance of running.  100% chance of getting better.  Gloves are a good idea too. Come get after it with me ITG.Continue reading "06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm"

There may or may not be a last minute Q change for tomorrow's WO. Guess you will have to show up and to find out. Either way it goes, there will be a Flag present. #SL

It was a beautiful morning on Saturday and a great day to be out at The County. Aside from North Posh, I've posted more times at The County than any other location. I like the site and the friendships I've developed there over the last year. PAX: Abacus Little Jerry(R) Meter Maid Jolly Rancher GizelleContinue reading "Back-Blast – The Nest @ The County – 6.1.19"

Because I'm consistent and I try to never disappoint the Pax, I'm posting this BB a solid 168 hrs late....you're welcome. Pax: Face (Q), DiGiorno, Tammy Faye Baker, Pope, Nugget, Liberace Conditions: 75 degrees, 196.5% humidity...moist. Gear: surfing Mickey tank, under armor shorts, day glow Newbies, a healthy amount of gas thanks to Mojito's porkContinue reading "5/25/19 Ruiner Backblast"

(Not my M nor anyone I know, just a censored fictional picture to depict my view while at the pool) Over Memorial Day weekend the M & I went to Scottsdale...without the 2.0s which was very refreshing. However, if you know me then you’d know that just sitting by a pool for 4 days isn’tContinue reading "St. Patrick’s BlackOps 6.4.19 PreBlast"