Nothing like the ole PB from the parking lot. With 5 minutes to beat down. I'm not going to sugar coat it. Man Makers will happen. Coupon work will be done. Running will take place. Don't be afraid to to get 1% better. Lets get after it under the beautiful starry skies of the Boondocks.

PAX: 6CochranBlack BoxBackflopDot (R)Air Raid (R)Crock Pot (Q) Weather: 64 deg F, 85% RH Disclaimer/FNGYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, soContinue reading "Back Blast 12-Jul-2023 Wednesday the Foundry at the County 05:30 Crock Pot Q"

Tomorrow is going to be a “bag-o-fun”. So much fun you won’t even need your coupon. I promise I will bring my best iTunes curated playlist to accompany us for motivation along the way. We may even head over to “Saddle Back Hill” to watch the sunrise. Bring a FNG and your get gooder attitudes!Continue reading "PB – 7/13/23 – The Bridle at The Stable – Flex Seal Q"

When I pulled into the revered location we so proudly call the Tank this morning. I saw the memorial proudly glowing and the Standard Waving in all its Old Glory and I hoped that I could have this simple workout be enough. I went and did a quick distance check of the area we wouldContinue reading "BB The Tank @ Vets"

Grab your favorite heavy thing and bring it with you the Hawk's Nest tomorrow morning. We will be focusing on legs and core. Might even wander the grounds a bit. We shall see. #NeverSkipAThursday SYITG!

Tomorrow morning I am excited to celebrate 29 years of life on this planet we call earth. Also I am thrilled to earn my 300th Post! Depending on the accuracy of Fedex delivery I should a have a fun object to share with those that come along. I can't promise a long time but IContinue reading "07-13-23 The Big Kapowski B-Day and 300 Posts – Slide Rule Q"

What meal is in the Crock Pot? Back in the day, when the Foundry was still a Black Ops, it was YHC, Bulletin, and Alexa who Q'ed this workout for the whole winter. Tomorrow, we will throw back to that time. Wear gloves. Bring coupons or rucks. We'll do stations and will hit each muscleContinue reading "Pre Blast 12-Jul-2023 Wednesday the Foundry at the County 05:30 Crock Pot Q"

If you have a burning desire to complete ~80% of your daily merkins, big boys and maybe some distance then come to the seal tomorrow to start your day off with a simple workout at the Tank. No Coupons will be needed but Gloves and Running Shoes are requested & recommended. I am not ableContinue reading "PB The Tank 7/12/2023"

WATER WORKOUT!!!!!! Come prepared to get wet!!!! No coupons! SYITG

My post #150, my birthday is this week, and my 1yr F3versary is on 7/22. 4 pre-runners at 0500, which I think will become a Loco tradition. 12 of us assembled at 0530 for the beatdown. I was a little distracted this morning by a personal matter (shared in COT), so perhaps I wasn't theContinue reading "BB: The Loco @ The County 7/11"

Join us for a 7eleven workout & be ready to work. Coupons are needed and you’ll be carrying them for distance. This will be a partner themed workout, so don’t leave another pax stranded & without a partner. Your fart sack may lead to someone else struggling. Let’s get 1% better 7eleven Quick Facts ItContinue reading "PB – Bag o’ Wrenches @ The O – Furdays Q 7.11"

Full body workout with some running of short distances mixed in with exercises. Bring your coupon or ruck for weight. I promised Pelican I would use the new parking lot. I'll keep my promise even though he won't be there. SYITG - Bulletin

I grabbed the Q tomorrow for my 150th post. 7/22 will be my 1-year anniversary with F3, so come join me for a beatdown celebration! Coupons are onsite, bring gloves and running shoes. Pre-run @ 0500, Beatdown @ 0530.

Woke up late and send PK a text to let him know I’d be coming in hot. Rolled into the lot at 0531 to see PK leading the men (Ladybird, Bob Ross, Presto, Wax On) on a quick mosey. I joined in progress and we made a quick stop at the bridge for some COPContinue reading "Back Blast – Incubator at Posh – 07/10/2023"

3 HIM decided to get better: Dot, Montezuma, and YHC. Side straddle hops, sandbag grass grabbers, downward dog heel, calf, leg, and hammy stretch. Sandbag workout: 55 Sandbag clean and press; 55 Curls; 55 Burpee over sandbag hops; 55 Shuffles 40 Deadlifts; 20 Weighted Squats; 200 Calf Raises with sandbag over shoulder Ruck Workout: 11'sContinue reading "BB Pizza Brew Ruck (and Sandbag) Ops 7/9/2023"

It’s been a month or so since I have Q’d - which is a long time for me. Looking forward to getting back in the saddle to lead the HIMs of the Poshlands. We will be on the move with some interval running mixed with some sets of work as an active rest. Let’s getContinue reading "Jolly Rancher Q – The Incubator at Posh – 07/10/2023"

Bring a ruck and a sandbag and be ready to sweat. Gloves, water, and a towel also recommended. We are going to put some work in. Afterwards, join me for pizza (Danny Macs) and beers (Butchertown Brewing) both about 100 yards from where the workout will be hosted (Parking lot across the street from MellwoodContinue reading "Pizza Q Sunday 7/9/23 – Black Ops Ruck PT and Fellowship @ Mellwood Art Center (1:30pm EST)"

Going to have a great start to the weekend out at the Patriot tomorrow! Come out to get a little bit of distance, some reps, maybe explore a few things and perhaps see a glimpse of the ghost flag if it makes an appearance. No coupons needed, bring gloves and an FNG. SYITG!!

*****SATURDAY***** Time to wake up later, drink that cup of coffee or water prepost and, slip into the County to earn your weekend. We’ll plan to use onsite coupons(or BYOC) for partner work, mix in light to moderate running and, time permitting finish with a game of Ultimate frisbee. STYIG! HoneyDo

I have the Q tomorrow at Posh. It will have a good Saturday feel to it. We will start with typical warm up then some cardio and on to coupon work. On a scale from 1-10 difficulty I’m shooting for a 7-8. Come join us and bring an FNG!

YHC has the Q tomorrow at the Patriot. There will be a a good mix of stationary work followed by light to moderate running. Bring a coupon and come earn your Friday. SYITG - Backflop Q

Slightly lit and humid as the rainforest YHC rolled in to Bayside about 05:07 ready to kick my own posterior. Finished lacing up the shoes and took a 20 min mosey through the new neighborhood ("Discovery Point") behind the football field. The playlist was my yearlong bible reading plan including matthew and genesis this morning.Continue reading "07/06/2023 Backblast – The Big Kapowski – Slide Rule Q"

Back at it with the Bayside Crew! I know that Charolais didn't pull the punches when celebrating America on Tuesday July 4th and neither will I. We are going to have a number of different ways for putting in the work tomorrow. First a short Pre-Run at 05:00 Then a beatdown at 05:30 The questionContinue reading "07/06/23 Pre-Blast – The Big Kapwoski – Slide Rule Q"

10 chose to join me for some ZOMBIE RUCK PT! Those HIM were Stick Up, Lockbox, Burst, Crawl, Fertile Mertile, Crash, Jitterbug, Nutty Professor, Masse, and me (Pizza). The weather was iffy... but, we powered through like HIM do... Warm up: SSH, Abe Vigodas, Downward dog hammy, calf, and leg stretches. We then popped ourContinue reading "BB Pizza Q Vets 6/30/23"

A beautiful morning in Shelby County with a 65 degree morning, coupled with the July humidity that we know and love. As YHC rolled into the lot, there were already a couple of cars parked - always a good sign. I proceeded to plant the flag, especially important on this day! I took my pre-printedContinue reading "BB – Bayside, The Max, 7/4/23"

PAX: 16Steve-OMontezumaDefectTwisterTsunamiSubprimeLumberghBratXeroxFerbMannequinLightfootMaytagFlex SealSewaneeCrock Pot (Q) Weather: 68 deg F, 85% RH, hazy from the Canadian wildfire smoke drift Disclaimer/FNGYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be aContinue reading "Back Blast “A Time For Everything” 29-Jun-2023 Thursday the Bridle at the Stable 05:30 Crock Pot Q"