BB – 3/27/19 – HEAVY @ THE COUNTY….For #F3MENTALBATTLE

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"

3.26.19 BoW Back Blast: Forgot to remember

PAX: Digorno, Tammy Faye Baker, Huggies, Penny, ShipLap, Flo Jo, Vincent (R), Diablo, Wham!, GlenRoss, Joanna Gaines, ValPak, MadCow, Zoolander, Buschhhhh, Tron, Gillispie, Violet, Zartan (Q) Conditions: About 30 degrees and clear as can be Gearlander: NB Minimus, LuLu shorts, Nike tee and tac hat.  oh and a F3 ascot. Been awhile since I Q'dContinue reading "3.26.19 BoW Back Blast: Forgot to remember"

03. 27. 2019. Pre Blast. #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."

Backblast – The Rooster @ Le Mutt – Dad Bod’s

With spring break upon us I wanted to work on our Dad bods today. If you’re going to take people to the gun show when you’re hanging on the beach you can’t show up with pellet guns! My weinke was scientifically designed to boost the tone and girth of each Pax member’s arms and chest. Continue reading "Backblast – The Rooster @ Le Mutt – Dad Bod’s"

3/27/19 #theTank Pre-Blast #F3MentalBattle

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"

Backblast BlackOps @ Bayside 3/26/19

Pax: Fanny Pack (r), Charolais (r), Birdie, Grandpa Bear, Krystal, Shuttlecock (r) Weather: Same as like forever.  At least no rain. Side Shuttle Hops 25 IC Grass Grabbers 10 middle, 10 right leg, 10 left leg IC Merkins 15 Shoulder stretches Side Shuttle Hops 15 IC Plank stretches Thang 1: (55 burpees, 220 bear crawls)Continue reading "Backblast BlackOps @ Bayside 3/26/19"

BB ToolTime at the Heavy 3/25

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"

Preblast – The Rooster @ Le Mutt – Backdraft Q

If you missed my Q at The Ruiner on Saturday you might find some things familiar in tomorrow's workout. We only have a couple days left to get those beach bods in top notch condition. Come on out for a good ol' fashioned Backdraft beat down. I will promise two things; there may be someContinue reading "Preblast – The Rooster @ Le Mutt – Backdraft Q"

BB – Flo Jo at the O3/21….Da Da Da Dut da dah!

Charge!  With baseball just a week away, I loosely likened our workout to some good past times.  8 strong showed up for a killer workout (Violet, OJ, Shiplap, Who Dey!, Tammy Faye Baker, Gillespie, Trump, Flo Jo (QIC)).   Quick disclaimer, then headed to pick up some coupons on our way to Cogan's Cove for aContinue reading "BB – Flo Jo at the O3/21….Da Da Da Dut da dah!"

3/25 BlackOps at the O BackBlast

Pax: Geppetto, Backdraft, Pork Chop, Fergie, Fridge, Plumb Bob, PED, Glen Ross (Q) Conditions: Moderate rain at the start, but temps were good.  Would have been perfect without the rain I picked up this Q earlier today......at 5:31am.  I guess I was the first one out of the car, so here we go.  Started with reverseContinue reading "3/25 BlackOps at the O BackBlast"

Pre-Blast – The Loco @ The County – 03/26/2019

Final week for those participating in the Double Down Challenge - great to see him out this morning still running laps around me on his first post back to the gloom!  Come on out to The County and get a little better with me tomorrow morning.  Bring your gloves as the coupons will be your newContinue reading "Pre-Blast – The Loco @ The County – 03/26/2019"

Back Blast – St. Patrick’s Black Ops – 3/21/19

This marked the 3rd week of Black Ops at St. Patrick's. My goal was to truly design a You v. You workout that would allow each individual to work as hard as they desired. This was the 2nd week in a row that it rained so I expected a smaller turnout. In all, we hadContinue reading "Back Blast – St. Patrick’s Black Ops – 3/21/19"

Backblast – The Ruiner @ The O – Men’s Journal Beat Down

You know how I know I am old? I still read hard copy magazines and one of my favorites is Men’s Journal. It has all kinds of cool stuff in it and actually pretty good articles. One of the recent articles I read was titled “The 30 Best Body Weight Exercises for Men”. As soonContinue reading "Backblast – The Ruiner @ The O – Men’s Journal Beat Down"

3/19 Rooster at the Mutt Backblast

Music has always been a huge part of my life.  I'm almost always listening to music and I love listening when working out.   I've started bringing tunes to my workouts. (See my valentine's Q at the Mutt).  This time I wanted to incorporate music directly into at least a portion of my weinke.  What betterContinue reading "3/19 Rooster at the Mutt Backblast"

BackBlast – CSAUP 3/23/19 North Posh Abacus Q

Several weeks ago at a North Posh run workout Dunphy floated the idea let’s run 50K around the 1.8 mile loop called the Coppiced Woods Trail. If you’re keeping score at home that’s 20 laps! Hmmm! Seems like a great CSAUP opportunity. YHC jumped on the idea and set the date of March 23, 2019.Continue reading "BackBlast – CSAUP 3/23/19 North Posh Abacus Q"