PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800

ACCORDING TO A DEPARTMENT OF VETERANS AFFAIRS STUDY EACH DAY OVER 20 VETERANS TAKE THEIR OWN LIVES. IT TAKES A COMMUNITY TO HEAL A WARRIOR™. You can donate here. Meet me ITG where we will get better while remembering those who sacrificed for our freedom. The workout is simple: Run 1 mile 11 Merkins onContinue reading "PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800"

Huggies Bday Q @ The Garden 5/23/19

Weather 70 degrees 76% humidity. Cloudy 11 PAX - Huggies (Q), Nice n Slow, Nino, Tool Time, Methane, Husky (FNG), Bob Ross, Latex, Snacks, Dunphy, Frosted Tips Disclaimer Mosey to COP 10 BOYOs Kendra Newmans 10 BOYOs Downward Dog Stretch 10 BOYOs 20 SSH IC 9 BOYOs (For a total of 39  - one forContinue reading "Huggies Bday Q @ The Garden 5/23/19"

PreBlast – 5/28/19 – Loco @ The County – Cowboy Birthday Q

I know this particular beat down isn't until next Tuesday but I wanted to go ahead and get it in your mind BEFORE the holiday.  I have come to find out that with all these F3 folks, birthday Qs are very special.  With a lot of help from Viking, I've been working all week longContinue reading "PreBlast – 5/28/19 – Loco @ The County – Cowboy Birthday Q"

5/18 Back Blast – The Fog @ the Poshlands

I wasn't expect much of a turnout with the AO Olympics going on but was completely surprised to see a full parking lot as I rolled into the Parklands. To my surprise, As I approached the Sprayground all I saw was a large group of women in workout clothes in front of the Gheens FoundationContinue reading "5/18 Back Blast – The Fog @ the Poshlands"

Memorial Murph at the O at 0600 – A CI Motivational

For anyone who's not done this, here's your chance. It's to honor Lieutenant Michael Murphy and all that sacrificed defending our country. And it's a great test of your fitness and resolve. I hear some of you saying, "But CI, I'm terrible at pull-ups." To that I say, "you can do 5, right?" You reply,Continue reading "Memorial Murph at the O at 0600 – A CI Motivational"

5/23 Backblast – Modified Dora at the Temple of Gloom

It's been awhile since I've taken the reins on a Q. I forgot how horribly I sleep the night before ... I'm currently on coffee number 3 (or maybe 4) as I write this. As I was thinking about what the workout would look like, I knew I wanted to keep it simple, but challenging.Continue reading "5/23 Backblast – Modified Dora at the Temple of Gloom"

5/21/19 The Rooster at the Mutt Back Blast

PAX: Alexa, Yogi, Fergie, Meatball, Geppetto, Mouth, Cowbell, Deuce, Fridge, Pork Chop, Big Bird, Mama's Boy, Buschhhhh, Wham-o(R), Cornbread(R), Wall-E, Juicy, Glen Ross, Tureen, Tiger, Larry Flint, McAfee, Rih-Rih, Plumb Bob(Q) Weather: Clear, around 60 deg, Ohio Valley humidity starting to creep up When trying to plan my beat down I ran across F3's Six MinutesContinue reading "5/21/19 The Rooster at the Mutt Back Blast"

PB 05/24: Glauc Q, Wisteria @ Pleasantville

Looking forward to my VQ and first ever post at Wisteria!   don't let that vq fool you.. this action will be high paced and get the blood moving.  Considering the location of nearby houses (and the fact that it is misplaced) , random music generator will not be there.  Looking forward to seeing all.. 5:30Continue reading "PB 05/24: Glauc Q, Wisteria @ Pleasantville"

5/25- Ruiner PreBlast: It’s Memorial Day weekend…and speaking of memories, remember the last time I Q’d? Yeah…me either.

Yes....it's been 254 days since my last Q...but who's counting (quiet down Tron).  I know this because it took me longer to figure out how to write this then it did to calculate how long it had been.  Come out to the #Ruiner this Saturday and help me shake off my Vegas hangover with some goodContinue reading "5/25- Ruiner PreBlast: It’s Memorial Day weekend…and speaking of memories, remember the last time I Q’d? Yeah…me either."

5/22 Blender Field Day BackBlast

Pax (28) Mad Cow, Yogi, Geppetto, Digiorno, Diablo, Wham!, SumpPump, Cowbell, Pork Chop, OJ, Pope, Fridge, Zartan, Captain Insane-O, Zoo, Juicy, Backdraft, LoCo, Old Bay, Miyagi, Plumb Bob, Zima, Tureen, Buschhhhh, Deuce, McAfee, Flo Jo, Glen Ross Q Conditions: 67*--dry and perfect for Field Day Field Day 2019 started last year as a joke whenContinue reading "5/22 Blender Field Day BackBlast"

Back Blast: 5/22/2019 The Tank-Drysdale Q

Weather:  Just Perfect.  65 degrees with a mist of cool mist from the irrigation system at Veterans Park. PAX: 9 Carlose Snowday Rhythm Atlas Johnny on the Pot Flounder PK(site Q) FNG-Greenwich(welcome) Drysdale(Q) Disclaimer/FNG welcome.  This workout was dedicated to the past, present and future veterans of the armed forces, so had a military theme.Continue reading "Back Blast: 5/22/2019 The Tank-Drysdale Q"

BackBlast 5/22 @ The Bridge w/ Uncle Rico

With Memorial Day just around the corner the PAX decided it was time to work on our dadbods with a little curls for the girls and tris for the guys.  Don't worry though it was a full body beatdown by the end and of course finished off with Pickle Pounders. 8 Pax - Uncle RicoContinue reading "BackBlast 5/22 @ The Bridge w/ Uncle Rico"

Back Blast: 22-May Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q

Weather: 65 deg F, dry, consistent breeze. Even for Crock Pot this was shorts & T shirt weather. PAX: 10 Amelia Kimble Big Bird Seabiscuit Cowboy Bulletin (R) Alexa Gilligan FNG - Gremlin (Welcome!) Crock Pot (Q) Disclaimer/FNG welcome Warm Up: We started with a Capri lap around the school and chapel, stopping to grab 2Continue reading "Back Blast: 22-May Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q"

BackBlast – The Chopper – 5/17/19 – SnowDay Q

PAX: Carlos'e, Crash, Drysdale, Flounder, Meatball, Meter Maid, PK, Storm Trooper, Thumbtack, Worm, and SnowDay (Q). Gave the ole' disclaimer and informed everyone that we are going to be doing a bit of running. Okay, so it was mostly going to be running, but up hills... wet, soggy hills. We warmed up with an easyContinue reading "BackBlast – The Chopper – 5/17/19 – SnowDay Q"

5/23 Pre-blast — Gillispie Pool primer/Quarterly Q at the Temple Of Gloom

Just a few days away from all the pool openings across the city. Get in that last Thursday Q at The O to impress all the Wendy Peppercorn's of the world. Or just come out and see a rare Gillispie Q. Regardless of your motivations, it'll make you better.

Back-Blast – North Posh – 5/20/19

The birthdays aren't quite as anticipated as they once were but I was looking forward to getting out ITG yesterday and starting 41 off the right way. Several months back, CI Q'd at North and incorporated the lake, about a 1/4 mile from the parking lot, into his workout. North Posh is the most uniqueContinue reading "Back-Blast – North Posh – 5/20/19"

Backblast: Black Ops at The Garden at St. Patrick’s

I was texting with Huggies and Nino last night about Q's for St. Patrick's. The discussion led to when we should start Tuesday workouts because Thursday's are going really well. I joked that I would Q tomorrow, which they took seriously. So at 9 PM, we sent out a Pre-blast, updated the calendar, and HuggiesContinue reading "Backblast: Black Ops at The Garden at St. Patrick’s"