I have rarely ever had a birthday in my life that began as memorable and awesome as today did.  I wanted to come up with a birthday Q that was fun, imaginative, hard, competitive, fun, tiring, included a scavenger hunt, and fun!!  Alot of planning and prep went into this one and I couldn't haveContinue reading "BB 5/28/19 – the Loco @ the County – Cowboy Bday Beat Down"

Back to back Q days are not always ideal, but is there a better way to start off your week, than with two killer workouts, I say NO WAY! As St. Patrick's continues to grow, I was happy to hop in and add a little McAfee flavor. With a location like St. Pats, I leftContinue reading "Black Ops at St. Pats – 5.28.19"

Each year, thousands of athletes participate in a Hero WOD (workout of the day) to honor servicemen and women and their families. This workout is typically known as the "MURPH" and was named after Lt. Michael P. Murphy. This was one of his favorite workouts and was named "Body Armor" when he was doing them,Continue reading "Memorial Day Murph at the Posh – 5.27.19"

Excited to officially announce the 2rd annual CAPTURE THE FLAG RUCK!!!! HC by joining #capturetheflag channel on slack by Friday June7th.  The team draft will be broadcast on Facebook Live from Saints.  MUST BE IN by June 7th!!!!!!! READ THE RULES HERE they are important!!! Capture the Flag Ruck From a center point (Saints Bar St.Continue reading "2rd Annual Capture the Flag Ruck 6/14"

A year ago, Wham! and I ran the May ruck event.  It was a good one but went far too long.  I believe we did over 13 miles in 4 hours.  I knew I didn't want to tackle something like that again.  I think all of our monthly ruck events need to run just aboutContinue reading "5/24/19 Backblast May Ruck Event #ScavengerHunt"

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"

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.  

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

Come prepared. Peace MadCow

If you are like ok'ing for an easy workout, don't bother coming to St. Patrick's tomorrow. Come ready for anything!

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.

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"

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

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

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’"

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"

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"

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"

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"