"All my bags are packedI'm ready to goI'm standin' here outside your doorI hate to wake you up to say goodbyeBut the dawn is breakin'It's early mornBayside's waitin'AO's blowin' their hornAlready I'm so lonesomeI could die" -John Denver PB: We're going to get a full body workout in with with a couple variations of intervalContinue reading "PB – Furdays @ Bayside – 8.28.23"

Last week I Q’d on the 5 yr anniversary of my first ever post in Nashville. Tomorrow will be 5 years to my first post with the HIMs of the County that I now consider brothers. I didn’t know what I was missing before F3. To that point, we’ll do partner and group work tomorrowContinue reading "Preblast – 8/29/23 The Loco at The County – Fungi 5th Postiversary Q – Part 2"

We’ve made it through a long hot summer and college football is back, baby! Come help us celebrate week 0 (is that what we’re really calling it?) at Bayside! Bring a coupon and get a workout and a game to boot! Where: Martha Layne Collins High School When: 0600-0700 -BB

911 Ruck will be on 9/9 Saturday***Start Time: 0530: End Time: 0800.Where: Ballard High School.Come on out for opening remarks/sets, Rucking, Weight/Ruck Ops, and my favorite... the 911 stair climb. Never forget. What a killer way to end Ruck Week (9/3-9/9)! Let's goo! Earn that Patch! Need a ruck please let me know! We gotContinue reading "911 Ruck Alert – Saturday 9/9 @ Ballard High School @ 0530"

Weather - Hot and Muggy In a rare occurrence, there was no “respect” at the County this morning, maybe because I was the Q. They’ll have a other shot next Tuesday when it’s the Anniversary of my County debut. Pax - Audible, Abacus, Wildflower, Valdez, DeVitto, Pelican, Cratchet, Meter Maid, McStuffins, Fungi (Q) Intro, Disclaimer,Continue reading "Backblast The Agony @ The County 8-24-23. Fungi 5 Yr Postiversary Part 1"

My first Q in a awhile and looking to make up for lost time. No coupons needed. Can't say there won't be any repeats from the last couple days, but I can guarantee we'll all get better! SYITG

5 Years ago tomorrow Pew Pew suckered me into posting in Nashville at a work conference. I must have enjoyed it because I came back and posted 4 days later at The County. I’ll Q that anniversary next Tuesday at The Loco Come out for one or both. Tomorrow will be movement heavy. Not aContinue reading "8/24/23 Pre-blast – The Agony at The County – Fungi 5 yr Postiversary – Part 1"

9 HIM decided to wake up and head to Posh for some weighted reps! The Thing: (1) Pax would run a half lap around the parking lot with a sandbag on shoulder. Choice of 40lbs, 60lbs, or 80lbs. Upon return, next pax grabs a bag and runs. The rest of the Pax would do AMRAPContinue reading "BB Pizza Q – Incubator @ Posh 8/21/23"

Hard to believe it's been 4 years. Come out to The Cliffs and celebrate 4 years, 30+ lbs, a ton of sweat, even more swearing, laughs, and great friendships. Tomorrow we will rewind some of my favorite exercises from the last 953 posts. Coupons on site. Running shoes recommended. Hope to see some of theContinue reading "Jewel 4 Year Postiversary Q at The Cliffs at The Garden"

Full body beatdown with music, cardio, and an 80lbs sandbag to share. Prepare your shoulders and join me at posh at 0530. I’ll be there ready to make your day better. Syitg! -Pizza

Admittedly the hype machine this year has been a bit subdued. My marketing guy is on strike and didn’t make any flyers, Meter as Co-Q just did patches and I think by year 3 everyone kind of realizes they suck. But don’t get it twisted this is going to be all time great F3on3–no worseContinue reading "F3on3 at the County 8/19/23"

Come one, come all! I’ll be your Q tomorrow at The Chopper. It’s been a while since I’ve posted there and definitely since I’ve Q’d there so looking forward to leading a strong group tomorrow. Full body, heart rate burner with some hill work. No coupons. SYITG - Russ

Tomorrow we will be using both hills in the work out one at the beginning, one at the end. So you know you’re going to get cardio and at the beginning in the end! What’s happening in the middle? I’m going to leave a mystery. If we have time I will throw a little MaryContinue reading "Subprime at 🍀The Garden🍀 8/17/23"

Warmup/run/“break”/run/“break”/run/“break”/run/“break”/run/“break”/Mary/ COT. It was just that easy. Put in almost 3.5 miles this morning and welcomed two FNGs. Great work fellas.

Back to school so my mom doesn't think I am a fool. Boys it's time for my favorite school subject - Gym Class. Come on out as we go through each grade of school to test ourselves. 0530 At the basketball hoops.

Great morning in the Gloom with 20 PAX taking on a fun morning. Arrived early, got the playlist locked, disclaimer out there, and we were well on our way:Warmup: SSH, Grass Grabbers, Copperhead Squats, DD, 1-lap loop THE THANG Started with a new favorite of mine to get the heartrate up: 3 rounds of 10Continue reading "BB – Furdays Q @ County – 8/15/2023"

Come run around La Grange and take frequent “breaks” with your fellow brothers. No coupons needed. Lace ‘em up and SYITG.

I've been on record several times that I can't say no when someone reaches out and wants me to Q at their location...so, here I am - packing my bags and headed down south to join the (wo)men of Vets because your boy Fertile Myrtle reached out. I'm honored to be chosen and hope IContinue reading "Pre-Blast – Jolly Rancher Q – The Tank – 08/16/2023"

It was the best of times, it was the worst of times. It was the age of strength, it was the age of weakness. It was the epoch of sweat, it was the epoch of tears. It was the season of gains, it was the season of losses. It was the summer of motivation, itContinue reading "PB – Furdays @ The Stable – 8/15/2023"

Pay no attention to Big Birds preblast. F3on3 practice is and always has been held at the Boondocks the Tuesday of tournament week. Real ballers need to be able to play anywhere and there’s no telling what rim I’m putting you on for Saturday. If you have a decent basketball bring it, if not I’llContinue reading "Official PB for F3on3 Practice at the Boondocks 8/15/23"

12 laced up and decided to get better for a 70's throwback bootcamp. We warmed up with some SSH, Abe Vigoda's, and Toy Soliders just before the garbage truck pulled through and we all signaled for a honk, which the driver delightfully engaged our childish behavior, and we giggled like school girls. We then moseyedContinue reading "BB Pizza Q – 8/10/2023 – The Boondocks"

My Why is to promote the best in others, so they have the confidence to pursue any venture. We watched nature’s fireworks Monday morning @The Poshlands while we put in work… First, we started with a 10 minute Mosey. Next, we put in some C.O.P., And loosened up. Then, rifle carry coupons/sandbags to the bridgeContinue reading "BB – 08.07.23 – The Incubator @ The Poshlands – Mr. Kotter"

Workout 299 is in the books! The PAX were late arrivers but we made the most of it. It was a perfect morning to sweat it out. Air temp was in the upper 60s so the high humidity wasn’t unbearable. PAX: Banana Bread (Q) Charolais (R) Borland (R) Slide Rule Mr. Mom COT: quick moseyContinue reading "Back Blast: Bayside BO 8/12/23"