Someone recently said my workouts aren't tough enough. Tomorrow I'm re-running my Derby Q from the fall of 17'. I've spiced it up a bit so come on out to the O for 1.25 miles of pain. Don't be a gelding. Syitg -OJ

We know the days will lead to lots of bourbon, bad bets and other bad decisions. Why not start the day with a good decision. We'll make room for the mint juleps, old fashions, Makers Mark cigars, pulled pork sandwiches and what ever else you get into later in the day. There may even beContinue reading "5/4 The Hurt @ The Mutt- work off those bourbons and bad decisions before The Derby"

So I'm sitting here in my car, in the rain, following a Fungi beat down at PV. You see I have to make time to get this BB out before he gets his out. Reason being: he is a HIM that always seems to be "on top of it" and I have no doubt youContinue reading "4.26.19 Pleasantville at Wisteria BB"

Weather - Soaking Rain (and a little thunder and lightning) Gear - flowery swim trunks (gonna get wet!), dry fit shirt, ball cap Pax -Kimble, Grinder, Meter Maid, Big Bird, Crock Pot, Fungi (Q) I based my wienke on the AOlympics, and based on the small dose this morning, the Decathletes are in a forContinue reading "5/3/19 Back Blast – Pleasantville – Fungi Q"

It was a great morning for a Bayside beatdown. The weather was perfect. The count was a little light but it didn’t stop us from getting after it. PAX: Banana Bread (Q) Fanny Pack (R) Birdie Schotzie After the disclaimer we had a quick mosey to the COP: Side Straddle Hops (IC) x25 Abe VigodasContinue reading "Back Blast: The Big Kapowski 5/2"

My 2 year anniversary with F3 is coming up on Tuesday morning, May 7th, as many of you already know. I have been putting a lot of thought into my weinke. It will be hard at times, but not too long. Just the right amount. So I invite you all, especially those Summer of '17Continue reading "Pre pre blast BoW 2nd Anniversary"

You know if we’re being honest, a lot of the WOs we do are very similar (which isn’t a bad thing) in regards to exercises, reps, location, time, outline, etc. Needless to say, developing a WO that’s different or new can be difficult because with creativity often comes complexity, which can be a challenge forContinue reading "The Garden is Growing – St. Pats BackBlast 5.2.19"

It's Derby weekend in the "Ville".  It may rain Oaks day but the race will still go on.  It may rain on Saturday but the Derby will still go on.  It may be raining in the gloom tomorrow but F3 will still be working to get better.  Join me for a fast paced total bodyContinue reading "Vincent – Q the Chopper"

It looks like we may have a BlueOps on land tomorrow morning at Pleasantville, but we ain't scared of no rain.  Come out for some AOlympics themed activities and prep.  Even if you aren't able to participate on 5/18, you'll get a shot to show your mettle. SYITG - Fungi

The weather is questionable but the workout will leave no doubts. Bring your gloves and be ready to get to work! SYITG! -BB

I decided to man up and lead my first Q at The Mutt and only 2nd Q ever. The Pax did not disappoint as 19 of us showed up to get better with an AMRAP beatdown in the gloom! Weather: Perfect PAX (19) Rih Rih, Whamo (R), Pam, Cowbell, Draper, Deuce, Nuget, Waterboy, Mary Poppins,Continue reading "Backblast 4-30-19 The Rooster @ The Mutt"

When: 0530 Where: The MUTT Grab your wetsuit and gloves. We will be moving tomorrow. Don't let the rain keep you from getting better. That's just an excuse. YHC has been out for 3 weeks due to a knee issue from Star Course, and is ready to get back to where he was! This won'tContinue reading "05.02.2019. Pre Blast. Miyagi’s Return to The Mutt."

So 1 year of this thing. Crazy. I've come a long way in a year and thank you to those who have helped along the way. It's been a lot of fun. For those may actually read this, you don't want to read any more of that nonsense. As a tribute to the anniversary, IContinue reading "04.27 – The Fog – Back Blast – Hot Wheels Anniversary Q"

Q: Diablo PAX: (6) OJ, Gillespie, Vincent, Cowboy, Plumb Bob, Diablo This one is late. My apologies. No excuse other than I forgot to do it until just now. Also, almost the entire workout was a bit of an audible because an outdoor volleyball tournament took over the field I planned to use for someContinue reading "BackBlast from The Ruiner at The O 4/27/19"

Are you ready?  

Thurby. Oaks.. Derby...sounds like hangover after hangover after hangover. Derby week is a pretty big deal around here & even though the festivities are already under way it seems like things really start getting turnt up on Thursday. Come out to St. Pats tomorrow & we’ll have some fun...we’ll get turnt & we’ll get thingsContinue reading "St. Patrick’s BlackOps 5.2.19 PreBlast"

So, 3 months ago Fungi finally broke it down to me. "I am picking you up at 5:10. I am Q'ing. Be ready." Some 40 posts later, I finally get on the schedule for my VQ. 18 other Pax showed up to witness a Derby themed workout. Weather was 62 and cloudy. Intermittent sprinkles wereContinue reading "Back Blast Kimble VQ at the Loco in The County"

I was anticipating a different crowd this sat am and had my mind set of the same sorta workout I did on the 14th... Well, we sorta had the same people just plus 1. (Fanny) Q Glauc.   PAX: Shuttlecock, Charlois, Fanny Pack A different mosey around the outside of the football field. back to couponsContinue reading "BB 4:27. The Max @ bayside"

With all the marathons and running events over the weekend coupled with the Meter Maid Postiversary, I wasn't sure what to expect yesterday morning. I was trying to map out a weinke and decided to come up with multiple options based on crowd size. As 5:30 drew near, a few cars started rolling in. InContinue reading "Back-Blast – North Posh – The Silo – 4/29/19"

Last year, I took a chance by responding to one of Diablo's Facebook posts and showing up for a workout at 5:30 in the freaking morning at the Parklands. I didn't know anyone that was there. Even though I'd just finished my first half-marathon, I was still overweight and couldn't keep up with any ofContinue reading "Retainer-versary Preblast at the Bridge"

PAX (16): Backdraft, Captain Insan-o, Carlos’e, Diablo, Dumpster, Flo Jo, Hot Wheels , Iceman, Jitterbug, OJ, Pope, Meatball,  Scuba Steve,  Tron,  Vincent, Violet (Q) Conditions: 61 degrees, No Wind, No Rain Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms 20 x Side Straddle Hops (IC)Continue reading "Back Blast 4.30 Bag of Wrenches @ The O"

I’m not proud to admit this, but 10 months have passed since I last posted at Bayside. As 1stF Q with McAfee I strongly feel its our responsibility to consistently try to post at all of the AOs to: meet as many PAX members as possible support the Site Qs Now, one could make theContinue reading "The Tiger’s Den at Bayside 4.30.19 BackBlast"

F3Louisville custom GORUCK tough The GORUCK tough is a challenge to put your team before yourself.  It will teach you how to lead, how to follow, and how to overcome adversity together. And you get to keep these lessons with you for the rest of your life. This is the original GORUCK Event, the one where theContinue reading "F3Louisville custom GORUCK tough October 11, 2019"

Always a pleasure leading the Pax in some heavy crushing and gettin swole. PAX (6) Alexa, Kimble, Bulletin, Valdez, Le Pew, WILDflower COP Kendra Newman's oyo Gorilla humpers 25 IC Plank jacks 30 IC Plank 30 second....the reach up to sky (switch) D Dog/scorp 30 seconds each Thang Mosey to get coupons Man makers 20Continue reading "BB 4/24 HEAVY at the County with Wildflower"