Following my VQ on 3.19.18, I posted 132 times the remainder of the year & 17% of the time I was the Q again. For me getting to Q isn’t just designing a WO & instructing the PAX what to do. Qing is the opportunity to lead a group of men (whether it be 3Continue reading "Back in the Saddle 2.18.19 BB for The Incubator"

This is late; I apologize, but I blame the beer. As many of you know, Tail Spin went off Saturday afternoon and was an excellent event. Kudos to all of the Pax involved. Great effort and a great success. Weather - Cold, but reasonable in the 30s. Despite the threat of snow, no precipitation andContinue reading "2/16/19 – Back Blast; the Ruiner @ the “O”"

Backstory- This past weekend at the Ruiner the PAX were all a buzz with talk of the TailSpin Ale Fest taking place later that afternoon. I bring this up for a few reasons but understand, we talked about this for at least 10 of the 60 minutes of the WO. Buschhhhh had a ticket forContinue reading "2.18.19 O BO BB: Beer can cause questionable decision making."

Alexa has done a nice job getting the Heavy started at The County. Between him and Bulletin, they have laid down some solid free weight workouts, keeping us moving and working the entire time. When I signed up to Q a Heavy, I knew I would have my work cut out for me to continueContinue reading "2.13.19 BB The Heavy at The County"

PAX - Little Jerry and Abacus Q PAX met at St. Al's, #theCounty, at 0430 for a 20 miler around eastern Jefferson County. The weather was perfect: 30 degrees, light breeze, and NO rain! LJ is a beast! He jumped straight into a 20 miler coming off of vacation where the longest he ran wasContinue reading "BackBlast – BlackOps #F3Runners 2/16/19 Abacus Q"

Bring whatever weight you have tomorrow, ruck, ruck plates, dumbbells, kettlebells, plates, or just heavy stuff. Tomorrow is Arm Day. Get your guns ready!

It’s not by preference, but 12.19.18 was the last time I had the privilege to Q (40 days ago). Tomorrow as I attempt to shake off some of the rust I’ll share some of what you will & won’t be doing:  WON’T use coupons run a lot do 100 SSH WILL go non-stop for 45Continue reading "The Incubator 2.18.19 Pre-Blast"

Trekkie, Bus, Le Pew, Kimble, Viking, Cowboy and Fungi met up at McD's for some good 2nd F and some hotcakes/coffee. 3 Non-F3 2.0's jumped in with the Pax as well for breakfast. (Reese/Sydney - Fungi) and (Sam - Kimble). #F3Dads      

Some came because they knew it was a heavy run day, some were "pleasantly" surprised :).  Goal for today was to run 5k! For a change of pace we went off campus into surrounding neighborhoods, stopping every 1/2 mile or so to do 25 merkins, 25 big boys, 25 plank jacks.  We finished over 5kContinue reading "Post Blast – The Nest/County Saturday 2/16"

February 11, 2019 F3 – morning workout – North Posh Sorry so late with the BB but had a great time with first Q! Great turn out, 17 strong. The Mutt showed up in numbers. Had to make the day count. Didn’t want to tarnish the reputation of North Posh, so went leg/cardio heavy. Weather:Continue reading "BackBlast – #theSilo 7/11/18 Carlton Q"

I pulled into the Vet this morning about 5 till go time.  Several of the pax were seen milling around.  By the time I made it up to the seal, that group had multiplied x5.  It was great to see a bunch of familiar faces from my home AO of the Mutt as well asContinue reading "2-15-19 Backblast Geppetto Q The Chopper"

We will head out 0430 and cover 20 miles in appx 3 hours. SYITG

10 PAX turned out to get better ITG. Temp was nearly perfect at 45 degrees, but the wind was constant and provided zero relief. YHC promised no running. Without running what else could we do for 45 minutes? Easy...Grinder PT COP - Various warm-ups SSH, Kendra Newman, Merkins, Squats THANG - Grinder SSH - 30Continue reading "BackBlast – #Pleasantville 2/15 Abacus Q"

You know the exercises. You can do the exercises. But can you do the exercises on time? Come to the Mutt tomorrow and find out with Aerobie!

I've been refining my weinke for the past week, and monitoring a potential 1-3" coming Friday night. Accuweather is saying there is an 88% chance of little to no accumulation. We'll modify if the 12% hits to stay safe/dry, but plan to do some running, some coupon work, and generally keep moving. SYITG.

When: 0530 Where: The Vet # of PAX: 17 PAX: Geppetto, Aerobie (R), Tony Malito, Deep Dish, Maxi, Vincent (R), Snow Day, Drysdale, Back Draft, Fungi, Kemble, Meatball, Dry Rub, Storm Trooper, Huggies, Dynomite, and Miyagi (Q) As the preblast hinted at....it was BURPEE TIME! With that being said, here's what happened. YHC arrived atContinue reading "02.08.2019. BB. Miyagi Q @ The Tank. The Vet. Omaha!"

I can't believe I forgot count o rama and name o rama.  My bad fellas Q: Glauc PAX: Fanny Pack, Shuttlecock, Gilly, Charlois, Sadie, Birdie Wanted to see what I could string together that involved no/very minimal upper body.. mosey to cop 20 SSH (IC), plank stretching, 12 Hillbilly walkers (IC), plank stretching, 20 SSHContinue reading "BB: Leg day @ bayside 02/14"

Nobody wants to be the man that has to replace The Man.  I mean for every one of these scenarios: Wally Pipp-Lou Gehrig Drew Bledsoe-Tom Brady Godfather-Godfather II There is probably ten times the number of the following disasters: Michael Jordan-Pete Meyers (who?) David Lee Roth/Sammy Hagar-Gary Cherone Andy Griffith Show (black & white)-Andy GriffithContinue reading "2/15 Pre-Blast Geppetto Q The Chopper @ The Vet"

Now that I've washed my eyes of  the simulated throwing motion of some of the Pax, I can now see clearly to type. As Pitchers and Catchers reported to spring training this week, I thought it would be a good time to warm our legs up for some base running. PAX Mama’s Boy Cochran KimbleContinue reading "2/14/19 Backblast – #Loco at The County – Fungi Q"

  "Hey Alexa! What the hell happened at Rooster's last night?" Well, you asked...so here goes: PAX: Big Bird, Storm Trooper, Wild Flower, Alexa I'll be honest; leaving the safety and comfort of my own home to venture into public for a UK game was very tough for me. Admittedly, I'm one of THOSE fansContinue reading "2/12: Rooster’s 2F B-Ball BackBlast"

I've never tried this, but we are going to attempt a workout with no/very minimal upper body work.   Let's just say we are going to do a lot of legs, abs and running. Where ? collins HS When? 5:30am Why? Because you should.