Q: MadCow Pax: Stiletto, Snowman, Buschhhh, Digorno, Deuce, Mouth, Riri, Backdraft, Messi, Wham-O, Plumb Bob, Wham!, Cornbread, Tureen Started off with a little mosey on the path around the prestige well managed and groomed athletic fields at the Mutt. Circled up in the parking lot at the top of the steps for a little COPContinue reading "Rooster Backblast 5/28/19"
Huggies Q the Murph @ Big Mo Heavy Back Blast 5/28/2019
Weather 67 degrees. Humidity 94% PAX 2 - Huggies (Q), Plumb Bob 1 mile run 100 coupon curls 200 coupon presses 300 coupon squats 1 mile run Mary 20 flutter kicks IC We did this in honor of those who have served and given their lives for our freedom.
PreBlast: Bayside 5/28
The great thing about F3 is that you can find great ideas for workouts all over the place. This will be a face melter for sure. Bring your gloves and SYITG. #COUPONTUESDAY - Banana Bread
Rooster Preblast 5/28/19
Come prepared. Peace MadCow
Murph BB at the O
Pax: Pepperoni, TFB, Tron, Wham!, Diablo, Nomar, Nugget, Chestnut, Viking, Speedbump, Face, OJ, Digiorno, Fridge, Pope, CI Gearlander: Black Hurley swim trunks, gray/black camo Shirt, Feetures socks, NB MR 1400 running shoes, Fred, 20lb Hyperwear weight vest. Conditions: 67*. Humid AF above merkin level. Awesome tunes through the air. Fall Guy approved. If you're readingContinue reading "Murph BB at the O"
Black Ops at St. Pats – 5.28
If you are like ok'ing for an easy workout, don't bother coming to St. Patrick's tomorrow. Come ready for anything!
PreBlast – 5/27 Bag of Wrenches @ The O
Come get your bag of paint brushes as I celebrate 2 years of F3 fun with a Bob Ross beat down... courtesy of Star Child. That's right, the same weinke as my first post.
BB – The Hurt 5.25.2019
PAX (12) - Cornbread (R), Juicy, Wham-o (R), Old Bay, Blueprint, Backdraft Geppetto , Tureen, Soft top, Windshield Rih Rih, Deuce (Q) weather - 73 and muggy At first I thought maybe I’d get 3-4 HIMs to show up with the holiday weekend and the scavenger ruck the night before. However, this group continues to amaze and impress as 11 showed up to join me.Continue reading "BB – The Hurt 5.25.2019"
BackBlast – #theFOG Abacus Q 5/25/19
Conditions perfect. Parking lot crowded. PAX count - 12! Wapner, Little Jerry (R), Huggies, Gypsey, Mr. Kotter, Lady Bird (R), Double Down (R), Rhytmn, Latex, Fructose, Greenwich, Abacus Q Workout was simple. Disclaimer then we set off on an Indian Run around Egg Lawn for 1 mile. THANG 1: 11 Merkins every 30 seconds forContinue reading "BackBlast – #theFOG Abacus Q 5/25/19"
Buddy Carry Ruck 5-26-19 Back Blast
Weather 70 degrees. 79% humidity (Felt higher than that) PAX 4 - Huggies (Q), Tool Time, Snowman, Fanny Pack- plus one yet to be named FNG (My brother-in-law, who has to attend a non ruck F3 workout to be named) This was the May ruck club callout. We were required to ruck at least 4Continue reading "Buddy Carry Ruck 5-26-19 Back Blast"
Huggies Q Big Mo at the Vet 5-27-19 Pre Blast
We'll be doing a heavy Murph. Jog a mile 100 Coupon Curls 200 Coupon Pressess 300 Coupon Squats Jog another mile Be there at 7 am SYITG
BB- Nolin Lake Black Ops Ruck @ 5/26/2019
Last Memorial Day was my first F3 ruck. It took a place in Dog Creek with Flounder, Gypsy, PewPew and YHC. This year, I planned on hosting the ruck at Nolin Lake. PAX: Gypsy, Flounder, Jolly Rancher, and Meter Maid (Q) We met at 7AM EST. There was a lot of great mumblechatter. Interesting discussionContinue reading "BB- Nolin Lake Black Ops Ruck @ 5/26/2019"
Buddy Carry Ruck 5/25/19
We're meeting at Beckley Park near the splash pad at 5:30am and doing 4-5 miles. For the last mile, 20% of participants need to be off the ground. Minimum weight is 10 lbs. SYITG
BB 05/24/19: Wisteria @ Pleasantville
It was my Vpost and VQ at Pleasantville. Am a big fan of Norton Commons.. If you live there.. kuddos. The place is Pleasantville and I love Verbena Cafe for a good breakfast. Had a general feel of the area after attending a "summer concert series" last year at the amphitheater... but still, had toContinue reading "BB 05/24/19: Wisteria @ Pleasantville"
5/24 @ The Chopper w/ Carlose’
Decided to bring the heat this morning. We had 12 fatalities that included a FNG. Had 10 partner stations that included a tire flip, ruck sprint up the hill, pallet push leg killer workout, side straddle hip work with battle ropes, dumbbell row push ups w/ a couple more 🔥🔥🔥 workouts. Great morning & ourContinue reading "5/24 @ The Chopper w/ Carlose’"
Back Blast the Nest 5/25
Eleven HIMs got better at the Nest this morning. Conditions: humid. PAX: Drysdale, Mama's Boy, Le Pew, Trekkie, the Bus, Kimble, Meter Maid, Fergie, Crock Pot, Rocky, Airplane (Q). Disclaimer was given as we ran to the coupon yard. Everyone grabbed two and lined them up behind the chapel. COP: Michael Phelps, Kendra Newman's, SSH,Continue reading "Back Blast the Nest 5/25"
BB Shuttlecock @ #The Max @ Bayside 5/25
Pax: Shuttlecock (r)(q) I had a bad feeling when Sadie HC that he would be there. 6am came and went and ol' Shuttlecock was all alone. But that's OK, I was up and out, so might as well make the best of it. Mosey around school, then head to courtyard. COP: 30 Side Shuttle HopsContinue reading "BB Shuttlecock @ #The Max @ Bayside 5/25"
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"
PB Shuttlecock @ #The Max @ Bayside 5/25
Shuttlecock on the Q at The Max. Come out and let's get better together. 6:00am @ Martha Lane Collins High School SYITG.
PB – The Hurt 5.25.2019
We will not be running the Murph tomorrow. (I intend to go to the O on Monday for that, and watch CI and Diablo run circles around me, so come out and see that happen.) We will however run, maybe a lot tomorrow. There will be more involved as well. SYITG
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"
Pre Blast the Nest 5/25
So BigBird hits me up asking if I can pick up the Q. Sure! No problem! I like to lead and love to hear myself talk. Initial plan was to run the 2.0 field day workout. As it turns out most of the county folks will be lakeside this weekend. So I'll be shaking theContinue reading "Pre Blast the Nest 5/25"
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."
5/24 Preblast May Ruck event #ScavengerHunt
Our monthly Ruck event is upon us. Sorry I know it's falling on a holiday weekend, but with our A-Olympics last week, this was our only option. Come on out for a fun night. If you've never rucked before, this may be a good time to see what it's all about. There will be minimalContinue reading "5/24 Preblast May Ruck event #ScavengerHunt"
F3 Louisville 