Recently my son Ryan (16 months) has taken a liking/obsession with “The Little Blue Truck”.  Many of you high impact Dads are probably very familiar with this book, I was also familiar but have come to see it a little differently.  My girls were not into little blue trucks or dump trucks so I didntContinue reading "8/20 The Little Blue Truck #Incubator backblast"

No fancy pictures. No gimmicks. Just a lot of running. And couponing. And jumping. And Mary. And better. 5:30. The Mutt. Bring your burpee shoes. SYITG.

Short on time this morning, short back blast.  I was pumped to roll out to Bayside to deliver an Old Bay beat down.  I scouted the location on Friday afternoon on my way back from Lexington.  I was getting some strange looks from the staff as I circled the parking lot multiple times.  I decidedContinue reading "08.18.18 Backblast from Shelby County. Old Bay at the Helm."

16 PAX, 1 FNG: Meatball, Backdraft, Wig (FNG), Snowman, Wham-O, Windshield, Zonka, Escort, Tongue, Mouth, Sump Pump, Spinal Tap, Left Eye, Fridge, Soft Top, Miagi. Time and Temp: 7:00 AM and 70ish Pre WO consisted of making sure I had the Q that morning because Geppetto thought it was OJ, and some mumble chatter aboutContinue reading "8/18 The Hurt backblast"

I’ve seen #TheCounty posting large numbers lately.  Let’s post a big number at the ole posh staple #TheIncubator I know my man Glauc will be there. Someone better come in neon....Just sayin   #Kiloooooooo

QIC: Steerage 9 PAX: Wham! (YHC); Face; Glen Ross; Viking; Chestnut; Nugget; Mud Bug; Zima; Steerage (Q). We were a good looking crew (pic missing Glen Ross (photographer) and Nugget): Time: 0530 Weather: Sneaky humid; soft ground from the prior day's monsoon Q's ZooZooLemon Gear Check: Shoes and clothes of some sort (I wasn't presentContinue reading "8/17/18 Norton Commons BO Backblast: A View From Wham!"

So Glen Ross requested a walk with the Pope earlier this week, and I agreed. When I went to feast today for lunch, a few other guys mentioned they heard about the walk and may be interested in attending. So what the heck, why not invite the whole fam damily!? Come to the O tomorrowContinue reading "Preblast 8/18 – walk at the O at 6:40AM"

1 + 2 + 3 does not equal 6.  It equals awesome.  Come get some ITG.  0600.

TONY MALITO'S VQ: 8/17/2018 - THE CHOPPER PAX: Tony Malito (Q), Kilo, PK, Diablo, Aerobie (R), Meatball, Rhi Rhi, Grinder, Fergie, Porkchop, Worm, Sideline, and Snowday. WARM-UP:  Short mosey around parking lot and then to CoP,  QTY 15 Grass Grabber, in cadence. QTY 15 Side Straddle Hops in cadence. Mosey to baseball field. THANG 1:  (RUDYContinue reading "8.17.2018 – Back Blast: #The Chopper"

Come to the Mutt to sweat out the doughnut burgers, fried Oreos and cheap beer from the midway. Leave the daisy dukes and cowboy boots and home, grab your running shoes and a tank if that's your desire. Just get to the Mutt to get good'r #mutt #getgooder #newbootgoofen

  First Off, sorry for the delay.. Life gets hectic... BB's are important.  I needed to get on this sooner. Second Off.  Thanks to the HIMS @ St. Louis F3 for allowing a guest Q.  It was a pleasure meeting these fine HIMS and I truly appreciate the group letting me lead a workout. MyContinue reading "BB 08/10/18: STL Q"

2 weeks ago I Q'd the Rooster at the Mutt during a pretty severe thunderstorm.  This morning I Q'd the Extender at the Mutt during a pretty sever thunderstorm.   Truth be told, I was annoyed when I looked out the window this morning.  Was anyone going to come this time?  Would I give theContinue reading "08.16.18 Extender Back Blast – Old Bay waterboarding…again"

See you HIM’s in the gloom for a beat down at Collins high school in Shelbyville. Hopefully the soreness from Tuesday goes away. SYITG!!!!

I've thought long and hard about this, so let's get right to it:  I love you boys, but I just can't do this F3 thing any longer.  Old Bay out. I'm tired all the time.  I'm sore all the time.  I'm hungry all the time.  I've had to buy smaller clothes...dumb base layers for theContinue reading "08.16.18 Extender Pre Blast. Old Bay’s farewell."

Insano posted an article from Men's Health a few months ago. The gist was how members of the military are trained to maintain physical conditioning if they're ever captured by the enemy. I thought the good HIMs of the Tank should give the workout a try, and off we went. PAX: Tony Malito, Dealer forContinue reading "Tank 8/15 BB: 1,890 Burpees and 5,400 yards"