Subject to time limitations, we will do some or all of the following on Saturday morning: - Experience a waterfall - Do things with coupons - Mosey backwards up a hill - Visit an island - Do imperial squat walkers in cadence - "Run" the bases - Spend time with Mary - Get better JoinContinue reading "10/13/18 Ruiner Pre-Blast #WhamQ #RiseandShine"

Running it back again. 1 mile ruck,15 minute beatdown, mile ruck back and some Mary. It's just that simple.

After volunteering to Q the Tank on Wed AM, I decided to go to the archives and pull out my very first Q from the O.  I expected an entirely new group of PAX to experience the Wienke and that was the case. PAX Snowday, Meatball, Tony Malito, Aerobie, Flounder, Carlose', Runway, Launch Pad andContinue reading "Back Blast the Tank – Vincent Q"

Let’s do some dumb things together tomorrow morning.  We will make  ourselves a little bit faster, a little bit stronger, a little bit handsomer, a little bit better. Defeat the fartsack.  Come get after it  with me ITG at the glorious O.  I’ll be pulling out some old tricks, and we’ll try something new IContinue reading "Pre Blast Temple of Gloom 10/11/18 – Old Bay at the Helm"

Great group on a warm October day with 18 PAX.  PED (Q), Glen Ross, Deuce, Sump Pump, Old Bay, Mouth, Wham-O, Tiger, Blueprint, Waterboy, Pepperoni, Mary Poppins, Left Eye, Sprinkler, Larry Flynt, Beano, Plumb Bob, Windshield.  Majority wore orange in honor of Darth. With everything going on at HT and F3 go home and hugContinue reading "Rooster 10/9 Backblast"

Cool fall weather will be in place tomorrow morning but my VQ tomorrow will hopefully turn up the heat! Expect some cardio along with some heavy coupon work! I hope y’all will make it out to the Mutt for my VQ! – Maize

Alright fellas - I have the Q tomorrow morning at The County. You vs. You will likely be the theme. But, I and the PAX around you will push you to get better. And, you can count on coupons being used in clever and devilishly ways. -Diablo

Well, my County VQ was all I had hoped it would be! Great workout with a great group. We had an excellent turn out(29 PAX) and we definitely got after it. I started with the usual disclaimer and thanked the PAX for having me. As I mentioned in the Pre-Blast, I consider The County aContinue reading "Back Blast – The Loco at The County – 10/9/18"

PAX: Ball Boy(FNG), Geppetto, Face, Flo Jo, Wham!, Rhi Rhi, Worm, Cutlass, Hot Wheels, OJ, Trump, Meatball, Scuba Steve, Gillispie, Grinder(Q) We started the morning with a mosey between the tennis courts then around the short end of the loop and back to our starting point. Next, we grabbed coupons then went onto the bigContinue reading "Backblast – Bag of Wrenches 10/9"

With a last minute Q, there's not a lot of time for creativity. So I will be pulling some things from previous weinkes. Regardless of what we do, it will be a full body beatdown to remember. Come on out to the Mutt!! SYITG - HW

Looking forward to Q'ing the TANK tomorrow!!  I am going to reach way back in time and repeat my very first Q.  For those interested you can look back in the archives and see what's in store.  Otherwise, just bring gloves and be ready to work.  SYITG

Like many of you I was pulled into F3 by FREE WORKOUTS. Let's face it FREE is hard to pass up. The men of this group share many similar traits and through our shared suffering in the gloom, we developed strong FELLOWSHIP bonds. Some of the PAX knew each other from high school, college, church,Continue reading "Charitable Causes – How Can I Help?"

WEAR ORANGE - Everyone wear orange to support F3Alpha. #OrangeForDarth. Come out and do silly things with other  like minded silly men. We aren't going to run much, and maybe you will wish we did... Also - WEAR ORANGE!!!

Pax -16  McAfee, Star Child, Methane, DYNAMITE, Tool Time, Forced Closed, Double Down, Viking, Pew Pew, Ladybird, Lube Job, Crash, Valdez, Bob Ross, Jitterbug and FNG (Layers) This was a beautiful for a workout to honor a lovely woman. Carolyn Wintergerst-Weston passed away on her 42 Birthday last Friday. She was my first wife the motherContinue reading "Backblast – The Incubator 10-8"

Coupons, sprints, burpees and more! Come join me at the O tomorrow to get your Tuesday started right. You know Grinder won’t let you down. SYITG

PAX: Lotus(FNG), Gillispie, Seabass, Left Eye, Red Roof, Vincent (Respect), Tron, Curry, Mall Cop, Cutlass (YHQ) I intended to have an FNG join my Saturday morning but he was apparently up late and didn't respond to my attempts at getting him up and out. No matter, Mall Cop made a surprise return for the RuinerContinue reading "Backblast – The O #Ruiner 10-6"

PAX - my apologies for the delay on getting this out.  VQ mistake...needed to get get on Slack, figure out Slack...blah blah blah.  I assure you it will not happen again. (If I'm ever asked to Q) Attendance:  16 strong, 2 FNGs (!): Windshield, Jambalaya (FNG), Cornbread, Larry Flynt, Glen Ross, Geppetto, Miyagi, Sump Pump,Continue reading "Backblast – The Mutt 10/6"

Since we are creatures of habit, I want to get this out well in advance. This Saturday only we will relocate our usual workout at the Mutt to the Big 4 bridge.  There is charity run event staged at Holy Trinity and the surrounding streets will be closed to traffic and burpees.  And if thatContinue reading "Pre-Blast Big 4 BO (Hurt relocated) 10/13"

It was hot this morning.  It was muggy this morning.  10 HIM's showed up for a black ops workout at the "O", in the soup, and all are better for it.  PED, Pork Chop, Grinder, Daddy's Girl, Glen Ross, Sump Pump, Geppetto, Plumb Bob, Scuba Steve and Vincent (Q) slung sweat all over Seneca today.Continue reading "BackBlast – Black Ops at the “O”. Vincent Q"

Looking forward to my County "VQ" tomorrow. I'm Posh by definition but have considered The County a 2nd home. It's great group of guys and I'm honored to lead tomorrow's workout. We will push ourselves. There will be an ample amount of coupon work and running. SYITG! -Catfish

This workout with be with a heavy heart. I would like to incorporate Carolyn and her family into the workout tomorrow. She was an incredible person and needs to be honored. She had touched many lives as a teacher, friend, mother and wife.  She was truly driven to make the world a better place forContinue reading "Pre-Blast – Incubator 10-8 South Posh – In memory of Carolyn"

Pax: Worm, Tony Malito, SnowDay, Aerobie(R), Weedwacker, Round Up(R), Carlose, Runway(FNG), Tool Time, Hot Wheels (QIC) After issuing the Disclaimer we circled up for some COP to loosen up. We did the usual things: SSH - 33 (Happy Birthday Weedwacker) Grass Grabbers - 15 Downward Dog and Leg stretches 10 Boyos No we took offContinue reading "10.05.18 – The Chopper – BB"

Pax: Wham!, April(FNG), Meth, SC, Quimby, Chestnut, Face, BackDraft, Zartan Conditions seemed pretty good. To curb the potential for getting stuck by train we showed up a bit early. Chatted for bit and jumped into squats and overhead presses with out Rucks, Merkins and some stretching. The main event was simple. Ruck to Indiana andContinue reading "10.5.18 Big 4 BO BB"

PAX: Meter Maid, Momma's Boy, Pork Chop, Alexa, Mud Bug, Uncle Rico, Airplane, Noxeema Jackson, Cowboy, Blart, Milton, Gru, Soccer Mom, Swift, Valdez, Pew Pew, Grinder (Q) Per the preblast, we only did five exercises on Friday: Burpees, Merkins, Flutter Kicks, Squats, and LBC's. What the PAX didn't know was that we were going toContinue reading "Backblast – Norton Commons Black Ops 10/5"

Ten PAX rebounded from their Friday night endeavors to get better at the Fog.  PAX: Pork Chop, McAfee, Gypsy, Retainer, Gru, Aerobie (Respect), Bob Ross, Nice~N~Slow, Airplane-QIC. Conditions: warm and a bit humid for this time of year. Disclaimer was given, and we were off. Moseyed over to the lot near the coupon tower for COP:Continue reading "Back Blast the Fog 10/6"