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"

It's gonna be an old fashion hoedown at the County tomorrow where every HIM gets a chance to lead the dance.  Come have a rowdy ole time with me.  SYITG! - Cowboy

I'll be headed out to Bayside ITG on Thursday. I'll be bringing the HIIT with me and we won't stop moving until you are saved by the bell at 0615. Come out and Get Better!!

According to my calculations, we'll need to complete 70 reps per minute to get through the workout tomorrow.  Come challenge yourself and get stronger as we all suffer together.  Bring water.  SYITG.

Be prepared for some running. There will be some jumping with and without coupons as well. We'll even venture to the playground for some crawling. SYITG SnowDay

At one point during the WO CI asked, “How long have you had this one in your back pocket?” Truth be told, this WO just kind of came together yesterday when I was thinking of what to do. I was reading through some Men’s Health tweets with WOs when I came across one called “HowContinue reading "No Wrenches in This Bag, Just Some Melted Fat BackBlast 5.14.19"

WOOF its really hard to be out of the gloom because of injury.  I will no longer take it for granted, I need F3 far more than it needs me.  That being said, i knew if i were the Q for bigMO i could design a weinke which would only work upper body with noContinue reading "5/13 bigMO heavy at Vets BackBlast 12 PAX 1 FNG"

I turn 33 tomorrow. Let’s celebrate with a thorough beatdown. #couponTuesday -BB

It was a great time at the Mutt this past Saturday with 17 PAX in attendance including five 2.0s, four of which were FNGs: Porkchop, Duplo, Cornbread, Zima, Deuce, Windshield, Pepperoni, Soft top, Tureen, Sump Pump, Miyagi, Beast Boy (2.0), Cutlet (2.0, FNG), Car Alarm (2.0, FNG), Spida (2.0, FNG), Air ball (2.0, FNG), GrinderContinue reading "BB – The Hurt at The Mutt 5/11"

As mentioned in the preblast, my 13th Q fell on the 13th day of May. While I've never been afraid of the number 13, I've certainly always avoided it. So I figured today would be a good day to embrace it. Weather: 50 deg, humid but no rain and pretty dry from Sunday's rain. Pax:Continue reading "5/13/19: BB – BO @ the O"

I tried to think of something clever or interesting to increase my clicks, but I’ve got nothing. No slogan, no picture, no GIF, nothing...just an outline of what I think will be a good tough WO. Come out to The “O” tomorrow to see if I’m right. **WARNING** BRING GLOVES SYITG Nino