Diablo BackBlast for Temple of Gloom at The O 7/23/20

Q: Diablo

PAX: Krillin, Pine Cone, Violet, Flo Jo, Kilo, Tony Malito, Diablo

I used the Q privilege this morning to give the PAX an opportunity to check in on some physical fitness tests. These weren’t graded as pass/fail; rather, I found standards set by the Army Ranger Assessment Program, the National Institute of Health, and some random dude on the interwebs. The standards we sought to achieve weren’t to get the heart rate up a little, but to push past a comfort zone, see where we excelled, and, most importantly, learn where we could get better. Here’s what we did:


SSHs (20 IC)

Flutter kicks (20 IC)

Plank Jacks (20 IC)

Copperhead Squats (10 IC)

Tempo Merkins (10 IC)

SSHs (10 IC double timed)

YHC then hit play on the Rocky soundtrack for some work. This was all “you v you” this morning. We didn’t report scores or results. So with a few exceptions, I’m not going to do that here. But, all present absolutely got after it!

For the first two tests, Merkins and Big Boys, we used standards set by the Army Ranger Assessment Program.

For the Merkins, the standard to be met was 58 full-rep (no just bending your arms shit) Merkins in 2 minutes. If you’re keeping your form, this ain’t easy.

After a 2 minute rest, PAX put coupons on their feet for Big Boys. The standard here called for fingers to be locked behind the head, with the goal set for 69 in 2 minutes. Violet destroyed this with 81. That’s elite by any standard! YHC failed this one, realizing at about rep 35 that I’d been cheating in past workouts – keeping fingers locked behind your head and your feet locked in place is, um, a little different. Thus, I’ve something to work on!

The PAX earned a 2 minute rest here for some solid mumblechatter.

Next up – Burpees. The goal: 30 in 2 minutes. Again, not up-downs or shit YHC normally does – actual burpees. I don’t know who did what here, but the PAX were all in good form, and no one stopped until that timer sounded.

It was then a 1 minute rest, to jump right into testing our Squats. The standard: 50 Squats (full squats!) without stopping. Not timed, just OYO 50 straight squats.

The PAX then went straight to the next test: Plank (2 minutes). Based on what some guy wrote on my computer screen, planking for 2 minutes is something to strive for. I’ll say this, it wasn’t easy.

After a short recovery, the PAX grabbed coupons for coupon curls. I just made this one up. The goal was 50 strict curls in 2 minutes. After doing it, I don’t know where it put us, but that kinda sucked.

PAX then lined up on the tennis court sideline for a 3/4 run down to the other end, across all 5 courts, performed 5 burpees, and then an “all you got” sprint back to the beginning.

Fully winded, PAX grabbed coupons to finish with:

Coupon Flutter Kicks (10 IC)

Coupon American Hammers (10 IC)

Coupon V Ups (10)


PAX finished at the flag for NOR, announcements, and intentions. It was a great morning, and we all did things to a level we wouldn’t do on our own. As always, thank you for allowing me to be a part of THIS.


Backblast 7/23/20 Agony @the County; Cochran Q


First, shout out to the Sky Q for keeping that rain in the clouds for almost the entire workout!  Fourteen posted at the Agony this morning.  Pax:  Pelican, Le Pew, Double Down (R), Hush Puppy, Bulletin (R), Tidwell, Little Jerry (R), Jerry Maguire (R), Wild Flower, Fungi, Cratchit, Holy Roller (R), Brown Water, Cochran (Q).

They said I couldn’t deliver sweat and culture in a single package.  So before leaving the house this morning, I stared at the mirror until I convinced myself that my package would be good enough for everyone.  Today was a tribute to musicals.  Mainly because I assumed that with this theme I wouldn’t have to worry that I was stealing a Q theme someone else had already used.  Quick aside for anyone who wasn’t there:  I don’t know anything about musicals.  But now everyone who posted will be drinking with his pinkie out.  We are some truly refined gents, and Frasier Crane can eat his heart out.

I tried to set the tone by wearing my second-best traditional colonial outfit, which turned out to be a great decision that I don’t regret at all.  We started with a French Revolution-inspired mosey (“baguenader” si vous parlez français) with the sultry tones of Wolverine, Maximum Decimus, and Borat from the Les Mis soundtrack.  We warmed up with Good Mornings, Grass Grabbers, Abe Vigodas, Finkle Swings, Kindra Newmans, and Michael Phelps.

Then I went all grab bag on the exercises the first half of the workout.  We defied gravity through step-ups/box jumps rotating to holding Superman as the wickedly talented Idina Menzel wailed in support.  I revived Bobby Hurleys (sports are ALMOST back) in deference to Lin Manuel Miranda’s pleas not to throw away our shots.  I even threw in a middle-of-the-workout Jack Webb to keep everyone alert (with more Hamilton).

Thang 2 was a circuit of completing reps of monkey humpers, dips, and derkins followed by a lap around the parking lot.  We did that until it was time to circle up for Mary enhanced by the synth rock of the Phantom of the Opera.

In his cruelty, Holy Roller invented a plank jack burpee for Mary.  Of course, he never would have had a chance to do so, but Brown Water sadistically “deferred” to Holy Roller to pick an exercise before we ran out of time—so it turns out that the workout even gave Faust a head nod.  I don’t normally do this, but at the end we took a vote, and everyone agreed that it was fabulous.  Cochran out.

Pre-Blast- BO at Chapel Lake Park, Grinder Q

If you head out to Chapel Lake Park BO in southern Indiana tomorrow, there’s a 50% chance you’ll get rained on, but a 100% chance you won’t be the slowest guy there. Your Q has that covered.
There’s about 680 guys in F3 Louisville that I know haven’t posted with us yet, so hopefully a couple of you will decide to come to the sunny side to hang with me, Plumb Bob, and Gru. SYITG

Pre Blast “Diamonds are Forever” 23-Jul-2020 Thursday Big Kapowski at Bayside 05:30 Crock Pot Q

What meal is in the Crock Pot?

Most diamonds are expensive, these will be free. Most diamonds are put on display, these will be in the dark. Most diamonds yield smiles, these will yield sweat. Most diamonds are a celebration, these will be a punishment. Most diamonds never actually matter. These have the ability to matter forever.

Each PAX will have their own defined work area. No coupons. Wear gloves. 2.0 friendly. SYITG.

7/21/2020 Back Blast BO Ruck Ops@Bayside

In to the fog…went Shuttlecock (R), Charolais (R), Fanny Pack (R), Birdie, Slugger 2.0, Firing pin 2.0
, and Slide Rule (Q). Each equipped with the ruck and weight of their choice little did they know about what was to come…

We rucked need the coupon stash at Bayside and circled up for 10 merkens and 10 squats then warmed up more with Side-shuttle-hops and hillbilly walkwalkers (both 20 in cadence). 10 grass grabbers in cadence. 3 cobras on our own. Back to WO.

Corner #1: We completed ruck swings and American hammers w/ ruck (20 each). Rucked to corner (~1/8 mi).

Corner #2: chest pass, ruck curl, dead lift. Then alternating hands suitcase carry to next corner (~1/8 mi)

Corner #3: overhead press, flutter kick, pickle pounder. Do walking lunge for 180 ft (to sign), ruck to next corner.

Corner #4: high ruck pull, ruck clean and press, tricep press, bridge (was not very effective as a ruck exercise.

Returned to corner #1 and did 20 manmakers, 45 sec barrel hold with ruck and legs up, 20 v roll up with ruck, 30 hillbilly walkers in Cadence (double time). WO done we then finished with stretching: arms across body then overhead tricep. Legs to one side then the other for hamstring then turned one foot forward one back for hamstring then bent front leg and sent other back for hip flexor, did a groin stretch, then reversed the order on the other side. Then did the sumo wide squat stretch with elbows pushing knees out.

Fanny pack then mentioned that if you ever get lost to drop your drawers because women always show up outta nowhere when that happens

Finished with some 15 sec calf holds in downward dog and a cobra. Then we returned for COT and realized we were drenched…From the fog we emerged better than when we went in.

Good times! -Slide Rule

7/23/20 Pre-Blast for Agony @the County; Cochran Q


Dunning Kruger Effect is real.  Hamilton has been playing on Disney+ since July 3rd, which basically means I’m legit woke to the world of musicals.  And I feel sorry for all you plebs who lack the refinement to treat with me concerning matters of such elegance.  Tomorrow, I’ll humbly serve as the Henry Higgins to my band of Eliza Doolittles, and mold you into truly fair gentlemen.  We will also work out.  A steady diet of this combo and we will all be strutting around like a bunch of shredded Frasier Cranes.  No coupon needed.

Backblast – Escalator @ The Abyss – 7.22.2020

PAX: Mr. Hat, Flipflop, Uncle Sam, Jolly Rancher, Kimble, and Captain Crunchberry (QIC)

Weather: Mid 70’s recently.

Disclaimer: Provided by Jolly Rancher, I think.  I’m not sure, since I announced myself as Jolly Rancher. I blamed it on the confusion that Flipflop was a little early, rather than coming in hot. I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep your distance. Aye?


– Downward Dog

– Michael Phelps

– Kendra Newman

– Quad stretch

The one and only Thang:

Circuit Work – 3 Stations, each with 4 exercises.  Pick 2 exercises, do 20 reps, proceed to the next station.  The last station was just Burpees. On the way back up the hill, do the other two exercises.  Rinse and repeat.

Station 1 – Coupons – Curls, Overhead Press, Bentover Row, Tricep Extensions

Station 2 – Legs – Squats, Lunges, Monkey Humpers, Calf Raises

Station 3 – Other Stuff – Dips, Stepups, Derkins, Incline Merkins

Station 4 – Burpees x 10


It was clear that even with only 6 PAX, we would eventually split into smaller numbers. Flipflop continues to be a front runner for one of the most physically fit guys I know.  The man just doesn’t have a slow gear.  Even Mr. Hat wants to be(at) him.  He said so himself. Bottom line, my goal was just to finish before Flipflop lapped me.  I made sure to be a good Q and pick up the six.  Or maybe Kimble was picking up the six.  Either way, we pretty much stayed together.  Uncle Sam and Jolly were somewhere in the middle. (Uncle Sam was in front of the newly minted 1st F Q.)  I had about 3 minutes to spare, and then Flipflop would have lapped me, so I had to call time to make sure it didn’t happen.

We collected the cones, and notes, and proceeded back to the basketball court for some Mary.  Mary consisted of gas pumps, and a one second plank for Kimble. Then time was called.

Count-o-rama, Name-o-rama.

Announcements: Monthly Ruck is Friday night. Signup for GrowRuck.

Final Word: Today’s message was that the road to success is long, and is uphill the whole way.  We are all out to get better, no one expects it to happen overnight.  Keep pushing, don’t let one day discourage you.  Keep your eye on the prize, and continue pushing for success.

-Captain Crunchberry

7/21/20 Backblast the Planetarium @ the Boondocks w/Geppetto Q

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If you’d have told me three months ago that I would have been Q-ing at the Boondocks, I’d have thought you were crazy. That place is a million miles away. Be careful fellas! Once the M starts looking at real-estate websites, there may be no stopping the inevitable. Well fast forward to today, not only was I the Q, but I could have walked over to the AO from my house if I wanted to. Or maybe golf carted (Mouth let me know if you know a guy) I had a good thing going at the Mutt. Met some guys there that were strangers at first but now consider brothers for life. But unless I want to start getting up at 4:30 for an hour long round trip, I need to find a new F3 home. (I’ll still hit the Mutt for occasional Saturday coffeterias) One cool thing was when we went to first look at the “new” house, we drove past Peggy Baker Park. I knew there was an AO there and when I saw how close it was it definitely helped me buy in to the decision to move. F3 has been a major part of my life for the past three years. Looking forward to keeping this thing rolling in the OC.

PAX: (10) Abacus, Focker, Bulletin (R), Dauber, Holy Roller (R), Cochran, LePew, Brown Water, Elmer (2.0), Geppetto Q

5:30-Introduced myself to the pax.  Disclaimer. Reminded them to be considerate of the social distancing policy. No FNGs. Moseyed around to one of the few sources of light on the premises to circle up.


Kendra Newmans

Michael Phelps

Grass Grabbers IC x 12

Abe Vigodas IC x 12

Downward Dog/Cobra stretch/Runners stretch

Mountain Climbers IC x 30

SSH IC x 47 (47 was the # of the day)

Thang 1: Board of Fun

15 Boyos

Lap around baseball field (approx 1/4 mile)

25 T-Merkins


35 Plank Jax


47 Jump Lunges


Thang 2: Coupon Burn Out

Moseyed over the flag for some coupon work. Did the following exercises 25 reps each. Rinse and repeat 20 reps, 15 reps, 10, 5


OH Press

One arm row (right and left)

Kettlebell swings

Finished with 47 seconds to spare. It’s my birthday so I called it.


Count-o-rama, Name-o-rama, intentions.  Thanks for all the pax that came out, including my 14 yr old son. Glad he still thinks enough of his old man to get up early and work out with me on a summer morning.  We kept it safe and still got in a good workout.  I’ll miss the regulars at the Mutt but hopefully they will feel inclined to come visit me sometime. Boondocks is F3 Louisville regions hidden little gem. I challenge all the pax to get out there! Let’s keep this going and keep looking out for our fellow pax that might be struggling.  Until next time.

Geppetto out!

BB Pelican Q BoW 7.21.20

I could not wait for my first trip to the O. I had been meaning to get out there before I Q’d but I try to make most of Backflop’s Qs and he Qs just about every day so it didn’t happen. Thankfully I talked to Viking and Meter Maid the day before or I would have showed up at the basketball courts instead of the tennis courts this morning. I woke up early as I knew I had a longer trip ahead of me. For the O guys—the County isn’t as far as you think, come visit us soon. For the County guys—the O is SO far away. You should go there but fill up on gas, pee before you leave and maybe even change your oil.

Luckily I saw Russ planting the flags and Meter pulling in when I arrived so I knew right where to go. PAX starting rolling in soon and we ended with 13 including me. They were-Violet or was it Vincent, wait it was both, Diablo, Motor Boat, Handbook, Russdiculous, Hush Puppy, Flo Jo, Tron (thought he was just a computer not a real dude), Meter Maid, Captain Insano, Sump Pump,and me.

We put our coupons on the tennis court before we headed on a short mosey. Once done we circled up in the tennis courts for COP.

Started with Toy Soldiers-CI made the comment he knew I was from the County as that’s a County staple for COP. Got news for you all, Jolly’s in charge of 1st F now and it will soon be a requirement for the entire region for COP. If you’ve been on some recent texts with Jolly you know he plans to rule with an iron fist.Way easier than SSH so don’t worry. We did 11 IC cause I forgot to stop at 10.

Copperhead squats-10 IC

Grass Grabbers-10 IC

Michael Phelps and Kendra Newmans OYo

Downward dog and stuff

Then we set up for the first Thang—sweet 16. Every minute you do 16 reps alternating between broad jumps and thrusters each minute. Sump Pump or Handbook or maybe it was Airplane (it wasn’t Airplane he never comes to my Qs or reads my backblasts apparently) commented that I play the same shit every time I Q. Not sure who it was because Russ forgot to pay the light bill but between the 3 of them they have been to 2 of my Qs (1 each for SP and HB, 0 for AP). I’ll have whoever that was know I have two playlists—one for Basketball Qs and one for all other Qs. I also add a song or two every few months to the regular Q list. Also I play it in shuffle mode so you never know what song is next. Also CI said he liked the songs…Lastly I tried a new playlist recently and it sucked, Taylor Swift and more is not a good playlist and even Dauber admitted that. Anyway if you are still reading this you have a special place in my heart. The Sweet Sixteens were tough—the jumps became bunny hops as they always do at the end of this workout.

Finished those and it was on to 11s—which were plank jack merkins and up/backs. We split up across the 4 tennis courts -6 on one end and 7 on the other. I didn’t give great instructions because the intent was to run across two courts and not all four so we could keep our distance and not run 8 miles. I quickly corrected it once I saw it getting crowded on our end. A couple of these studs finished all of them, I did not but I made it to close to whatever Flo Jo was on. I lost count each round and just did whatever he was doing. A few times I went and checked the time on my phone to make sure we were on schedule. Well that’s what I wanted everyone to think but it was the equivalent of Crockpot taking pictures during a face melter at the Loco.

We finished up with some light stretching before we did countarama, name o rama, announcements and intentions. I shared with the group how they have helped my mental clarify during these uncertain times (I didn’t say those exact words but I think Abacus doesn’t like that term, also doubt he reads past the headline here). Encourage someone to get out for the first time or get back out.

We wrapped with some great mumble chatter, Motor Boat asked how much a coupon weighs. Told him 30-35 lbs but mine is 36 lbs, which is kind of a joke but since I sweat so much it’s probably true. I’m glad Russ invited me out and can’t wait for him to come to the Nest on 8/8.



PS-CI said the workout was good on slack, if a compliment from Catfish on your Q is like getting one from Snoop and MJ getting one from CI is like getting one from LeBron and some other famous rapper as good as Snoop (if that exists).

Back-Blast – Bag of Wrenches – The O – 7/14/20

This BB got away from me a little(i.e. I forgot). That doesn’t mean that I wasn’t excited to get back out to The O and lead the fine HIM that make up that group. I don’t get there often enough but it’s always fun to do so.

We started off with a mosey lap and then circled up for COP. Standard warm-up:

25 X SSH

Downward Dog – Rt over LT, LT over RT

25 x Plank Jacks

25 x MC’s

25 x Merkins

Partner Work:

P1 runs coupon to end of tennis courts and does 6 Burpee Block Jump Overs and 12 Thrusters

P2 Does 5 Merkins w/ a clap and elbow planks until P1 returns

AMRAP for 25 minutes

Mosey lap

Next set was a Plyometric round of 30 seconds on / 30 seconds off

Jump Squats

Jump Lunges

Squat Jacks

Merkins w/ a clap

We hit 2 full sets and then circled up at the flag for announcements, intentions, etc.

Thanks for the invite guys. I appreciate it and look forward to the next time.


BackBlast 7.20 The Incubator @ Posh

PAX (20): Bob Ross, Brown Tail (R), Colonel Klink, Crop Duster (FNG), Double Down (R), Dry Rub, Dynomite, Focker, Holly Roller (R), Huggies, Iceman (R), Jewel, Jitterbug (R), Minnow, Natty Light, Nice and Slow, Nino, Stick Up, Uncle Rico, Violet (Q)

Warm Up: Mosey to Fountain.  5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each.

  • Alternating High Kick
  • Abe Vigoda
  • Alternating Knee Tuck
  • Alternating Hip Turn Outs
  • Alternating Lunge with a Twist
  • Rising Torso Twist
  • Michael Phelps/Kendra Newman
  • Butt Kicks/High Knees


Thang 1: High Intensity Interval Training (HIIT)

  • Completed “all you got” 400 meter run from Fountain to soccer fields
  • Completed a HIIT set that included 10 x 1 minute rounds. Each exercise was executed for 40 secs followed by 20 seconds of active rest (High Knees).  PAX could modify active rest to jogging in place or walking in place as needed.


  • Round 1: Burpess
  • Round 2: Peter Parker Push Ups
  • Round 3: Heel Clicks
  • Round 4: Squat Jumps
  • Round 5: Mountain Climbers
  • Round 6: Merkin to Dry Dock
  • Round 7: Crab Toe Touch
  • Round 8: Tuck Jumps
  • Round 9: Flutter Kick
  • Round 10: Jump Lunge 


Thang 2: Step Up and Step Out

  • PAX partnered up and secured a bench along the side of soccer fields.
  • PAX 1 ran width of soccer field, performed the specified exercise, and ran back to bench
  • PAX 2 completed step ups or box jumps
  • Switch roles until each PAX completes the round
  • Completed 3 total rounds


  • Round 1: PAX 1 = Merkins x 25, PAX 2 = Step Up with Right Leg leading
  • Round 2: PAX 1 = Flutter Kicks x 25 (IC), PAX 2 = Step Up with Leg Leading
  • Round 3: PAX 1 = Merkins x 25, PAX 2 = Box Jumps


Thang 3: Half Mile Run from Soccer Field to Bridge

  • PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 10:00 per mile or greater was given a 1 minute head start.
  • Completed Side Straddle Hops until all PAX completed the run
  • Mosey to Flag


Thang 4: MARY

  • Hold 6” for 30 seconds
  • Flutter Kicks x 10 (IC)
  • Freddy Mercury x 10 (IC)
  • LBC x 10 (IC)
  • Elevators
  • Flutter Kicks x 10 (IC)


 COR, NOR, COT: Announcements included monthly ruck (July 24). Lifted up leadership for our households, community, government, and country and asked the Lord to allow us to be quick to listen and slow to speak.  God Bless!

Loco 7/21 PB – Alexa 2yr Postiversary

I think it’s been over 6 months since I’ve led an official workout. It’s time to dust the cobwebs off the weinke and get back after it.

The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but you might want to wear gloves if you need them to do things on the ground.


Back Blast Monday 07/20/2020- North Posh Countdowns #beastmode

Holy crap it was hot and humid this morning.  Props to the 8 PAX who joined me at North Posh, particularly since the pre-blast was clear that we would be running hills. 

I got to South County pretty early, but Stormtropper was already there. It has been a while since I had seen Trooper ITG so this was a great start to the morning. The rest of the arrivals were uneventful until Cochran rolled up with his muffler dragging. “Muffler dragging” is not an F3 term as far as I know…Cochran’s car literally sounded like the muffler was about to fall off. Prayers up that he made it back home. 

PAX:  Meter maid, Viking, Nutty professor, Motorboat, Cochran, Flip flop, Pelican, Stormtrooper, Dauber (Q)

0530 struck and disclaimer was given and acknowledged…including extra reminder on distancing. We stayed at the top lot for COP…SSH 40x (last 20x double time);  Grass Grabbers;  Kendra Newmans;  Michael Phelps;  Downward Dog; Mountain Climbers IC 10x; Plank Jacks IC 9x; Groiners IC 8x

Decent mumblechatter in COP as we talked about the back blast…or maybe it was the pre blast. I have been wanting to run this workout at NP for a while and the timing was perfect as it had a mix of themes from my convergence station and a Q I ran a Vets the week before. Yea, I know no one else really cares but I write these back blasts largely for me anyway so you’re gonna get my inner thought process some times. 

We stayed at the top of the main NP hill for the Main Thang – Burpee Countdowns:

  • Countdown of exercise reps starting at 20 reps, then 15 reps, 10 reps, 5 reps (50 total reps in a “countdown”)
  • First exercise reps at top of hill, then run down the hill to the bottom for second exercise reps as you countdown  (20 reps of exercise 1, run , 20 reps of exercise 2, run back, 15 reps of exercise 1, etc.)
  • During the run, every time you pass the car pull off about midway down the hill stop and do set of burpees (both down and back up the hill)

As I was explaining the main thang and giving some instruction on staying safe to avoid incoming cars, Viking straight up just walked off to his car. So, we were down to a total of 7 PAX plus me now as we started down…no, wait a minute…Viking is back… he just needed to grab some gloves when he heard me say burpees.  I’m not sure if Pelican had gloves on or not, but it didn’t matter since he doesn’t really do burpees very well anyway (Fact check:  I randomly made a comment a week or so back that Pelican doesn’t do burpees well.  Not really true, but I am sticking with it for now)

We started on the first set of Countdowns:  Reverse Crunches;  BBSUs;  5 Burpees each time down and up the midway point 

And from that point on there was little to no mumblechatter as the NP hills are a killer. I did get to talk to Moterboat who I just met this morning as he was crushing one of the hill climbs.

Flip Flop was killing It this morning and led the pack throughout the morning which was particularly impressive since he was carrying his keys the whole time. And I don’t mean like a key fob. He had a full set of high school janitor keys to open half the doors in Metro Louisville. It sounded like Cochran’s ride rolling up each time he stopped for an exercise and dropped them on the ground. But like the champ he is, he battled through each time hoisting the keys back over his shoulders like a 50lb chain to run on to the next stopping point. It actually took me and Cochran a few trips up and down the hill hearing the eerie clanging to realize it was keys…Cochran had just assumed Flip Flop was wearing his wallet chain which actually might make more sense than hauling your keys around for the full workout. 

After a couple of trips up and down, the PAX fell naturally into two groups which worked out well to keep pushing each other to battle up and down the hill. I said this later in COT, but extra props to the guys that are not regular runners for kicking ass on the hills. Hill running both sucks and is awesome at the same time…at least that is what I tell myself.  

After wrapping up the first set, we only took a quick break to catch our breath as we had to hit it hard on the second set to finish on time  Countdown Set 2:  4-count Flutter Kicks; 4-count American Hammers;  3 Burpees each time down and up the midway point.

I love F3 and the way the PAX push each other to get better and I appreciate it most when trying to fight through fatigue at the end of workouts. This was the case today as the earlier finishers circled back to pick up the six and we hit the top of the hill as a group right at 0615.

We circled up for socially distanced COT- Count-arama, Name-arama, Announcements (Monthly ruck, Qs open at NP coming up…Meter already grabbed next week!, and lots of great Qs this week), intentions, and final prayer. Way to get after it this morning boys! -Dauber

7/21/20 Pre- Blast Geppetto Q the Planetarium at the Boondocks

It’s a crazy world we are living in these days. Politics, racial tensions, pandemics, coin shortages…Just when you thought you’d seen it all, I’ll be making my Boondock VQ tomorrow morning. Over three years of doing F3 I’ve pretty much stayed within the confines of the St. Mathews bubble. But after my recent move, I’ve gone from living a literal coupon throw from the Mutt to now just a short mosey from the Boondocks. I do know that after posting with these Boondock HIMs last week, I’ll need to bring my A game. Bring a coupon, and a can-do attitude!

BackBlast: 7/20/20 – Big Mo @ Vets

Conditions: 77°F and clear. Humidity: 81%.

PAX (9): Diablo, Meatball, Cousin Eddie, Yoshi, OJ, Worm, ETO, McAfee, Handbook (Q)

Here’s how it went down: 

Quick disclaimer @ 0530 then straight into Warm-O-Rama.


  • 20x SSHs IC
  • 15x Grass Grabber IC
  • 15x Abe Vigodas IC
  • Calf/Quad Stretches
  • Michael Phelps


Using a 54 card deck (52+2 Jokers), YHC drew one card at a time and PAX completed corresponding exercises using either a ruck, sandbag, or coupon. Workout was broken out into four 10 minutes rounds, with each round focusing on a different muscle group.

  1. Lower Body
  2. Upper Body
  3. Core
  4. PAX Choice. Took turns calling one of the three muscle groups prior to draw.

Exercise breakdown looked like this:

While we didn’t quite make it through the entire deck in the 40 mins, we came pretty damn close. Great work gentlemen!

CoT: Ended with announcements about the monthly ruck later this week and a plug for the ongoing GrowRuck training happening at The O. Closed with a few words about gratitude as well encouragement for the challenging time we find ourselves in currently.

Big thanks to Worm for having me out to Q and for challenging me to get out and do something that was outside of my comfort zone. Also always thankful for the men that get up and give me the chance to lead them.

Truly proud to be a part of all this.



Pre-Blast: 7/20/20 – Big Mo @ Vets

Start your week off right with a trip to Vets for a heavy workout led by YHC. We’ll keep safe distances between each other and there will be no sharing of any equipment or coupons. Please bring a ruck with appropriate weight or other coupon of your choice and be ready to get after it!



Back Blast – Station @ Inferno – 07/16/2020

Beautiful morning at The Station as always. Co-piloted for Airplane at last minute – because I love Qing. But, I didn’t realize it until now that I think this is the second time I’ve now subbed for Airplane on his last two scheduled Qs. I asked him again if he had a weinke as he did for the first one (which I modified then)…he did, and he sent it to me. The PAX should be thankful I said hell no to what he had planned and called an audible again. You have been warned for his next Q. It looks definitional of CSAUP…right up our alley!

Disclaimer was provided – including specific mention of COVID. We need to be smart. Told the PAX to remember to distance and each man made the decision to be there. Asked if they agreed to continue, to follow me.


  • Holy Roller (R)
  • Flip Flop
  • Dauber
  • Nutty Professor
  • Abacus
  • Jolly Rancher (Q)

It was good to meet Nutty Professor. Realized it was basically a family reunion for him with Dauber and Flip Flop…except I didn’t hear any fighting.

Took our coupons and headed for the main pad in front of the firehouse for some COP:

  • SSH
  • Downward Dog and Runner Stretches
  • Grass Grabbers
  • Hillbillies
  • Michael Phelps

Thang 1 – 11s

Lined up with our backs to the fire trucks. At the top was man makers and the bottom of the parking lot at the street was big boy sit-ups.

I worked out next to Holy Roller. Pretty sure he was salivating when I introduced the workout. Surely this would buy me some goodwill with him such that he wouldn’t call a man maker during Mary anytime soon, right? More on that shortly.

Early finishers did some LBCs and flutter kicks.

Once that was done we took a lap around campus. Abacus was wearing his weight vest so I thought I’d have a chance to stay in front. It was all good until the half way point – wheels started to fall off of my pace and sure enough, I finished as the six.

Thang 2 : More 11s

This time we went to the parking lot of the fire house. Started on one side with the parking lot bumpers – with a parking space in between the PAX for distancing. Goal was to do incline merkins on this side, then bear crawl to the opposite side for decline merkins. Then mosey back. This sucked.

Early finishers were rewarded with another lap around campus while Nutty Professor and I wrapped up the Thang.

Grabbed the coupons and went back to the starting point (where the flag would have been) for some Mary.


I started off with gas pumps. And, sure enough, Holy Roller was to my left. During my gas pumps, I was trying to decide do I chance it and call him next or go counter clockwise as we typically do on him. But, we’ve already done a shit ton of man makers – surely he wouldn’t do it again, right? So, I called on him. I no longer have respect for him…as he called for more man makers (only kidding, love you man!). Then Flip Flop took us through some big boys (or maybe it was LBCs…?) and Abacus ended with some flutter kicks.


Time was called.

Namearama, countarama, announcements and intentions.

Abacus mentioned the Hope Scarves virtual running, rucking, walking, or whatevering that is coming up in early August. Check with him for delays since the relay race wasn’t possible this year, which was supported heavily within F3.

COVID sucks. But, glad to be able to still do what we do.

Jolly Rancher out!

BB: 7/16 The Agony

Most of you know that I have a love for Tom Brady, heck my name is Gisele and when I was given that name I was excited. Your workout name shares a name of the beautiful wife of Tom Brady? YES the GOAT, who was drafted in the 6th round. My love for Tom Brady isn’t just because of the Championships he brought to my home state, yes I am a masshole. It is not just because he represents the team of the tattoo on my leg. He was a 6th round draft pick that has gone on to be the greatest QB of all time. Check his combine day photo. This scrawny kid at the NFL combine, a second rate college QB, Buckeyes fans laughed (even though TB 3 – OSU 1). The greatest of all time. My F3 name is the same name of his beautiful wife, a model, makes twice as much he does. Now does it all make sense on why I am excited and why I wore the best shirt you have ever seen?

Tom Brady always has been perfect, that is until 75 days ago. I get why he didn’t retire but a piece of me is now broken. For that we had to work hard to perfect his imperfections.

68 and Steamy with 11 Pax. Only fitting that Tommy has worn number 12 and 10 as a Wolverine and Patriot so splitting it was okay by me. We started with a disclaimer and social distancing reminder. Only took 14 seconds for Jerry Maguire to give me some correction. I am okay with it he has earned it.

We moseyed to the top parking lot some COP: SSH, Grass grabers, toy soldiers, downward dog and Michael Phelps. Mosey to the back lot and here was the Main Thang.

Thang 1: We partnered up in the sense of you were not working side by side or as JM said just stay away from each other. Pax 1 puts in work Pax 2 mosey and the a switch a roo until completed.

Age 43: burpees

Losses: 70 Merkins

Interceptions: 180 Sit-ups

Sacks: 500 (200) Lunge, (200) Squats, (100) Air Press

At this point people were pretty down that Tommy had these kind of stats. Me too as I kept reliving Tommy’s last pass was an INT so we were not done.

Thang 2:

27 Million Salary: LBCs

45 Million Salary for Gisele: Flutter Kicks

60+ seconds of plank to match his completion percentage and time!

COR/NOR some announcements and intentions. Today the intentions impacted people of all ages. We work hard when when the clock strikes 5:30. There is many that would only dream to do what we get the opportunity to. For that I am blessed and pray for those who are battling illness or have lost their courageous battles, leaving our world and heading home to the lords kingdom.

If you got to the end of this back blast I am impressed. Especially if you are reading this and you missed out on waking up with Gisele. I bet you go look at the calendar now and circle the next Gisele Q.

Until next time – Gisele