Big Mo Tank Heavy Pax: Gangplank, Tony Malito, Tool Time, Kilo, Worm, Alexa, MeterMaid, PK, Flounder Q Disclaimer given, welcome to arms day! Packs notified that the work out would be held under the new and dry picnic Pavilion at Vets. Flounder is warm water fish, cold rain no fun. Warmup 76SSH 4 minutes atContinue reading "12/31/2018 Big Mo Heavy at The Tank (Veterans Memorial Park J-Town KY)"

Tomorrow it's all about celebrating 2018 as we head into 2019. 2018... seems like a good number of reps to shoot for... 😉 Team based, focusing on whole body. Don't let a little rain scare you away.

Tomorrow's workout will be heavily run focused. Any and all levels of running are welcomed. We will do some moderate pace work along with some higher intensity hill work. If you are signed up for the triple crown, a half marathon or full marathon or even a ruck event then you should come out. Also,Continue reading "Pre-blast – 12/31/18 – North Posh – Run Mode"

Happy Arms Day!

Workout/ Black Ops time change tomorrow.  We will begin at 7am Meet up at tennis courts and bring a ruck if you have one

I want to start by saying that people have legitimate reasons for missing workouts. Injuries are real and life throws all kinds of curveballs. But if I'm honest with myself as of late my reasons for missing workouts boil down to one thing.... I was being a Big Pussy! I could always find an excuseContinue reading "The Hurt Backblast 12/29/18 I was a Big Pussy"

Yesterday as I was finalizing my WO for the Nest & I asked the PAX who call The County their home AO if any 2.0s would be in attendance. I was planning to incorporate music & wanted to make sure it was appropriate (2.0s were in attendance & it wasn’t 100% appropriate). In response toContinue reading "A Q I won’t Forget: The Nest BB 12.29.18"

  Where:  Jefferson Memorial Forest 11311 Mitchell Hill Rd.   What: 10 mile trail ruck   When: tomorrow 0530-0830   Bring:  proper shoes for trails (I expect it to be a little sloppy due to so much rain.  Trail shoes are highly recommended) water!!!!! water!!!!! snack (cliff bar etc.)   be ready to climb hills!!!Continue reading "12/29 Preblast Jefferson Memorial Forest ruck"

We may be playing some sports Peace Mad Cow

Weather: Low 50's and the perfect amount of rain to cool us down. PAX: 19 (3 DR) HIM. Aerobie (R), Astro (DR), Captain Insane-O, Closer, Deep Dish, Drysdale, Dynomite, Huggies, Kilo, Maxi, Meatball, Nino, PK, Pitino (DR), Rhythm, SnowDay (Q), Tony Malito, Virtigo (DR), and Worm. Kicked things off with a short disclaimer, very briefContinue reading "BackBlast – The Chopper – 12/28/18 – SnowDay Q"

Weather conditions for 0700 tomorrow calls for a clear 30 degrees. I look forward to seeing if the temp impacts the “sweat fest” I have planned. We’re going to get a jump on the burning fat New Years Resolutions. SYITG Nino

What Day is it ??  That's right, it's Game Day!   The Cats and the Cards will face off once again for state bragging rights.   Come out to the Ruiner Saturday morning and sport your team colors.  Nugget and Vincent will co-Q this friendly rivalry workout.  There will be facts and fun for all.

QIC: Retainer PAX: Grinder, Airplane, Meter Maid, Alexa, Jolly Rancher, Wildflower I learned two things this morning. First, don't eat Mexican on the night before you Q. Second, Airplane is a head locking machine. I told him yesterday that I wanted him to show up this morning. Not only did he roll in before me,Continue reading "12 Days of Christmas at Pleasantville 12/28 BB"

I have the Q tomorrow at The Hurt. This is my first Q in quite sometime. Hell this is my first workout in quite sometime. Come out and help me get better and maybe watch me splash merlot. I'm sure there will be coupon work and some pillow fighting. Should be fun. Peace Mad Cow

PAX: Catfish, Violet, Diablo Conditions: 60 degrees; light rain; wet What we did: I saw this CSAUP thing on Twitter a few weeks ago, posted by PAX from another F3 group. I honestly can't remember who first threw it out there. I immediately thought, "If others can do it, why not us?", and sort ofContinue reading "BackBlast for CSAUP Activity at The O 12/28/18"

I've read Snowday's and Diablo's preblasts for Friday morning. Looks tough. Intimidating. Rough. Friday at Pleasantville will be all that and more. Get your butt up and get out to the gloom. Don't forget your burpee shoes. Pleasantville. 0530. SYITG. Retainer.

  YHC had no strength left in his upper body after 400+ burpees on Christmas Eve.  Therefore YHC had no intention of ever putting hands and the weinke mirrored that desire.  Leg day was in store for the pax and there was no way around it. Gear: neon Batman hoodie (fav), adidas fleece lined runningContinue reading "12/26 Backblast TheTank leg day with Kilo"

There it is. That's what we're going to do. I don't know how long it will take. It's you vs. you. End time is completion. I'll be there until all finish. If I'm out there alone, I'll do it and make up wild stories about it. If you're joining me for this, maybe drink anContinue reading "PreBlast for Diablo CSAUP BlackOps at The O 12/28/18"

Well, it's the last Chopper of 2018. What I was originally thinking of doing tomorrow (legs/plyo) was somehow hijacked by Kilo for the Tank on Wednesday. He had the Jedi mind stuff going on or something because that workout was top secret. Truth be told, he did it better than what I had in mind.Continue reading "Pre-Blast – The Chopper – 12/28/18 – SnowDay Q"

The PAX certainly did not disappoint on Christmas Eve morning! I wasn't sure what to expect in terms of attendance leading up to the event but I was thinking somewhere between 20-30 would come out. I was surprised and inspired to see the cars continue to roll in as we got closer and closer toContinue reading "Back-Blast – Burpee Challenge – Christmas Eve – 12-24-18"

Weather - high 30s and clear Showed up to see Huggies and Nino getting some EC. Heard it was 1.5 miles. Good work. PAX (20) gathered, Disclaimer and off for a lap around campus and to pick up coupons Instructed PAX to line up Coupons so we could form one line of Deep Merkins CircledContinue reading "Back Blast – FUNGI Q #the Loco @The County – LUCKY 13"

So if you've ever posted with during the week you know I that depending on where we are I have to leave 5 or 10 minutes early to get back to the house. A necessary evil but with taking some time off and the wife and kids out of school I am able to stayContinue reading "12.24 – Temple of Gloom – Back Blast"

First of all, sorry this one is late. If you are reading these, than you have heard everyone say, how much they are loving the Heavy workouts and I am no different. These are a lot of fun and push us in different ways than we are used to. So props to Worm for organizingContinue reading "12.24 – Big Mo – Heavy – Back Blast"

Sorry for the late Pre Blast fellas. The holiday festivities never seem to end. With that, we need to work extra hard to burn off he holidays. Be ready to work. HW