For all of the HIMS that are not able to go on Spring Break. Come out to the County tomorrow for a good time. We will run, do Burpees and get better together. Come out for a great WO and some good 2nd F. Coffeteria will follow closing out the Double Down challenge. If yourContinue reading "PB @The Nest 3/30/19"

We all got better on Tuesday at The County - including the Ghost Flag, which has began to take permanent residence alongside the PAX in the OC. A few weeks ago when the Ghost Flag returned from its vacation at another AO, it was clear that something was amiss with our beloved friend.  But, overContinue reading "Back Blast – The Loco @ The County with the Ghost Flag, again – 03/26/2019"

After a full year of posts and 15 total Q's under my belt, I figure I got this thang figured out. I can put a workout together with relative ease and I usually don't have to pull my wienke out anymore. I like to incorporate a bit of BigBird avianallity into my workouts, try toContinue reading "3.27.19 BB for The Bridge at Posh #F3mentalbattle"

Weather 40 degrees. Clear. 7 PAX - Huggies (Q), Catfish, Milton, Iceman (R), Lady Bird (R), Uncle Rico, Luther Disclaimer Mosey over to the main road at the base of the hill for COP SSH (IC) X 25 Grass grabbers (IC) X 20 Imperial Walkers (IC) X 20 Calf and hip stretches Invisible Jump RopeContinue reading "BO St. Pats 3/28/19 Back Blast"

This past Monday, I had the privilege of Qing The Incubator at South Posh. I had lined up a number of Qs at the local AOs back in January when the Double Down Challenge was proposed and this was the final one. Much to my surprise, I was informed the Saturday before that Double DownContinue reading "BB- 3/25 – Return of Double Down/ Embrace your 111"

It has been a long journey, but as in all things, you can't argue with time. Although, YHC has been able to hang at HDHH, the recovery time is taking a toll. 2rd F Q is a young man's game and I am far from young. So it is with this realization that I steppingContinue reading "Passing of the bottle…er torch"

This is way late and for that I apologize.  Turns out if i dont backblast immediately after the workout, i put it off for a while.  Note to self.  GET BETTER.   Last Friday at the Chopper the pax got better. PAX Snowday, PorkCHop, Fergie, Malito, Mcafee, SLider, Iceman, Jitterbug, PK, Huggies, Carlose, Dynomite, DeepDish,Continue reading "3/22 #TheChopper backblast #KiloQ"

Really looking forward to leading the PAX at #Wisteria tomorrow. First, it is my first Q away from my Poshy home; it is also my 3rd Q and 40th post for the Double Down Challenge; (nothing like leaving it to the last minute!) We will keep moving quickly and as always I plan a fullContinue reading "PreBlast Jitterbug @ #F3Pleasantville"

Couldn’t make it a week before returning to my beloved Temple of Gloom.  Who Dey was going to take the Q but looked at his schedule and couldn’t commit so I figured I’d take the Q. Weather – clear, crisp perfect 42 degrees Q – OJ PAX: PK, Violet, Loco, Shiplap, Vincent (R), Trump, TammyContinue reading "3/28 Backblast The O #templeofgloom"

It's my first Q at Vets so please be gentle on me. I am not a professional but I did play professional volleyball. SYITG

QIC: Wham! 16 PAX: Captain Insane-O; Catfish; Flo Jo; Snow Day; Carlos'e; PK; Noxeema Jackson; Drysdale; Meatball; Deep Dish; Maxi; Dynomite!; Vincent (R); Kilo; Hot Wheels; Wham! Time: 0515 Weather: 30* crisp and clear morning (where are you spring???) ZooZooLemon Gear Check: Non-descript gray shorts with black stripes; Black Nike long sleeve shirt under Black/GrayContinue reading "3/27/19 #theTank Backblast #F3MentalBattle"

PAX - Kilo, Nino, Huggies, Hot Wheels 5-7am.  7 miles.  40 degrees. Clear sky. "The night is dark and full of terrors."  That about sums it up...good times were had.

This, potentially, new AO is known for it's hills.  So we're gonna use them. Dig deep. Let's see the eye of the tiger.   Huggies

Kimble and Fungi decided to meet up to give Kimble a chance to test out a potential rucksack. A 55 min Ruck on a pleasant evening on the Coppiced Woods Trail with 2.0s and a 4 legged friend made for a good night. Pax - Kimble, Fungi  

I keep trying to get away and the O keeps pulling me back in. Temps looking good for tomorrow so come on out and join me. (Insert comment about OJ and the weather) Syitg -OJ

https://i.pinimg.com/originals/3b/7a/6c/3b7a6c2612670a9d372086a06c57af48.jpg Tomorrow you might think you will get a solid dose of Scuba Steve. There could be a change of plans. Mama always says, come prepared for whatever life puts on your plate. We will get better and start the day off on the right foot. SYITG 5:30 St. Al's

PAX - Alexa, Viking, Bulletin, Crockpot, WILDflower. COP SSH 40 IC, Grassgrabbers 15 IC, mountain climbers 20 IC, DDOG into scorpion for quick stretch, flutter kicks 25 IC (to engage the core) Thang - partnered up Partner WIDE merkins....one partner planked while the other did 25 wide merkins with feet on partner’s back...then switch LegContinue reading "BB – 3/27/19 – HEAVY @ THE COUNTY….For #F3MENTALBATTLE"

For all the Pax, 3-27 is a special opportunity. If you are missing someone whom you’ve lost and who was an inspiration or major part of your life, lift them up and do this work out in their honor. If you or a loved one struggle with depression, anxiety, and mental wellness, take advantage ofContinue reading "03. 27. 2019. Pre Blast. #F3MentalBattle."

Did you ever think about the timing around why things happen? Do you then go on to think, perhaps it is just where I am supposed to be at that moment doing what I am supposed to be doing and with the people I am meant to be with? I raised my hand to QContinue reading "3.27.19 #The Bridge-Pre Blast #F3MentalBattle"

Q Glauc PAX:  Shuttlecock, Charlois, Birdie, Banana Bread, Fanny Pack It was nice to be back ITG.. and Q'ing..  After a nearly 2 week hiatus from posting, I needed a good full body blast Mosey to rear of school COP.   15 Hillbilly walkers,  10 grassgrabbers (right leg), 10 grass grabbers (left leg) , 25 SSH, Continue reading "BB: 3/23/19 The MAX @ Bayside"

I don't post outside the 40207 as often as I'd like so I'm looking forward to leading the Tank Pax tomorrow morning. We will focus on the F3 brotherhood and getting better together as we support and discuss mental heath awareness in our community. And it's my birthday, so feel free to bring gifts. AndContinue reading "3/27/19 #theTank Pre-Blast #F3MentalBattle"

Come on out to get that last minute SWOLE on before spring break.  We will lift and get stronger....Also bring your smiles, because we’ll be snapping a few photos for #Mentalhealthawareness SYITG!.....WILDflower

It’s been a while since my last Q and leading the Saturday morning HIM’s for their last WO of the week was an honor! I am always honored to be in the PAX, but to lead the amazing County PAX is a real privilege. These County HIM’s expect quality and have a discerning eye forContinue reading "BB-3/23/19 The Nest @ The County"

First of all- WELCOME BACK DOUBLE DOWN!! Conditions: low 50s and Raining 6 Pax: Steemer, PK, Tony Malito, Carlose', me and Kilo rolled in a bit late (better late than never) Warmed things up with: Side Straddle Hops Arm Circle Grass Grabbers Merkins The Thang: Total Body Beatdown Time- to some awesome Beats might IContinue reading "BB ToolTime at the Heavy 3/25"