We will be honoring Memorial day a little early with a workout to honor the past, present and future members of the armed forces.  This Sunday, Veterans Park will be filled with veterans from WW2 to veterans who just came back from last week from Afghanistan for the Veterans Park celebration. We will honor themContinue reading "PB: 5/22. The Tank"

We literally just decided to do the first Tuesday Black Ops at the Garden at St. Patrick's.  Let's get some numbers out and roll the dice.

Q Seabass Pax: Nugget, Vincent, Glen Ross, Deuce, Yogi, Soft Top, Seabass Seabass has been working hard all year and particularly this spring at Football conditioning. His plan was to bring the pain to us. COP SSH IC Imperial Walkers IC Lap around the field Thang 1 Seabass had set up 5 stations. Each stationContinue reading "Ruiner at the O BB"

A slight change to the schedule tomorrow, Old Bay was called out on business, so YHC is the sub Q. Don't expect to sit around and watch movies though. Gonna bring my own batch of spice to the O. SYITG

It was a good Q break for me.. I've been on vacation/ out of commission for a few weeks.  I have made it a personal goal to do a little "longer" running through the week.  Many F3 workouts generally stay .5 miles or less on a stint of running.  So, the saturday Q at baysideContinue reading "BB: The Max 05/18 & The Incubator 05/20 & the mystery of the lost phone."

Pax (10) Face, Pork Chop, Digiorno, Fridge, Fergie, Huggies, Fructose, Uncle Rico, Nino, Glen Ross (Q) As I mentioned in my pre-blast, my last Q out at Pleasantville was in November. So I was long overdue and happy to be back out. Pulled up at 5:17 and Face was already there— actually the entire PAXContinue reading "5/17/2019 Pleasantville BackBlast"

It wasn't quite an empty Nest, but numbers were down as expected. Shout out to the Pax who competed in, and/or otherwise supported the AO Olympics with your time and energy. It looked like a great event, and hopefully one that can continue. I did get 3 strong gentlemen whom I have collectively known for about 50Continue reading "5/18/19: BB – Nest @ The County"

Those Shelby County Boys know how get after it and push each other. When Sadie asked if I'd pick up the Q this day, there was little thought I'd have to give to HC for two reasons. 1: The aforementioned and 2: It was rumored that the Ghost Flag was there. A bit about heContinue reading "5.16.19 The Big Kapowski @Bayside Back Blast"

Looking forward to an incubator q in the am..  There is a newer 1:4 ratio action I am going to bring to the table .. Always try to get a complete cardio / core / upper body / lower body work in.. thats what we got ITG in the AM. 5:30.. Parklands  (S. Posh/ O.Continue reading "PB: 5/20. The Incubator."

I turn 41 tomorrow. I'm also Q'ing at North and plan to get after it. Come on out help me kick off another year. SYITG! -Catfish

Tomorrow is going to be a Back and Chest therapy session. We're going to workout their issues. Hopefully uncover some underlying problems we weren't aware existed. Lats and Pecs can co-exist. We're going to prove it. Bring Gloves. Early Birds Get- WORM

I know that the A Olympics will effect the turnout, but if you aren't participating, cone see what Seabass has in store on his last day of being 14. Rumor is he has gotten some workout ideas from his strength coach. Based on his past Qs, a 40 year old will be cussing a 14Continue reading "Ruiner preblast"

Unfortunately  I work most saturdays @ 8:00... so the 6:00 am start is a must and the inability to get to a convergence or ao olympics sucks.. tomorrow morning will be great, but suck as well . bring your running shoes. 6:00 am @ collins HS. glauc out!

The thing about F3 is it's always hard.  Just when you think you've turned a corner, some weird back issue flares up or you lose motivation because you're stressed or just tired.  For me, working out never get's easier and I'm pretty sure it's not supposed to, but coming back is always the best decisionContinue reading "BB Major League fun at The Extender at the Mutt 5/16/19"

If you are not participating in the Olympics tomorrow, of even if you are and just want a good beat down warm-up to get going, stop by the county. Gloves are recommended. I'll have a modification where needed to make it 2.0 friendly. SYITG.

7 showed for the first Sweaty Gears Cherokee trail ride Tuesday night.  Glenn Ross, Tea Party, Paw Paw, Scuba Steve, Escort, and two guys that I work with (Dan and Chris).  Trails were in great shape and the weather was perfect. We started from the basketball courts at Seneca at 7 pm sharp.  We hitContinue reading "BB – Sweaty Gears Trail Ride 5.14.19 – Escort Q"

N Posh has been ever evolving. It started as N Posh, shortly thereafter, given the name The Silo. Then due to the site Q, the appropriately named addition "Beast Mode" Mondays was given and once more changed and emerged as "Run Heavy" Monday's. You see, it may be cliche, but change is the spice ofContinue reading "5.13.19 The Silo @ N Posh Back Blast"

I’m not going to make this preblast about the 2nd annual Mutt Field Day next week at the Blender.  Tomorrow is about Pleasantville or as CI calls it the Village of the Damned.  It’s also my first Q back out there in 7 months!  Weinke tomorrow is smashup from a few that I did lastContinue reading "5/17 Pleasantville preblast"

What a great, crisp morning for a Hoedown Throwdown at the County with Cowboy.  It was a nice, cool 51 degrees and just perfect for some pain in the gloom.  One of the F3 goals is to create leaders.  I wanted to give each PAX an opportunity to lead a small portion of the hoedownContinue reading "BB 5/16/19 Agony @ The County – Cowboy"

I had the pleasure of leading the workout on my birthday. I turned 33 and I feel like I’m in the best shape of my life. I have F3 and my fellow Bayside brothers who push me each week to thank. This morning was no different; as I had several HIMs giving it everything theyContinue reading "BB: 5/14 Bayside BO"

Always a good time at the County! PAX: Bulletin (R), Giselle, Cochran, Fungi, Cold Call, Crock Pot, Catfish, Pew Pew, Wildflower, Meter Maid, Abacus, Scratch n Dent, Jerry McGuire (R), Ladybird (R), Grinder (Q) As part of my disclaimer at the beginning, I should have noted that I stole this entire weinke from a workoutContinue reading "BB 5/14 The LOCO"