See Pre-blast for 9/23 Vincent Q @ the Chopper 🙂

It's the first weekend of Fall, boys! If you didn't make it out this morning for a perfect weather workout, you can redeem yourself tomorrow morning at The O. We'll be doing an F3 first, frog hunt. Bring your coupon but be ready to move. We'll lift, run, and find a frog or 2. SYITGContinue reading "PB – Sump Pump Q – The Ruiner @ The O – 9/24/22"

We had great weather for what was a challenging weinke. Review we had 9 pax attend IPC week 3 at The Big Kapwoski. A few papers were blown in the wind since the proctor did not bring paper weights with him (Oops). One of the pax spilled merlot while pushing himself to the limits...Then cameContinue reading "09/22/2022 BB IPC Week 3 2022 – The Big Kapwoski – Slide Rule Proctor"

Gonna explore the Hill of Stolen Souls tomorrow. Come out and get in some work.

Patch The events that occurred on 9/11/2001 will be forever etched into my mind.  While I was not directly affected by the events, everything changed that day.  The September monthly ruck was an event to remember and honor those that lost their life that day, and those that sprang to action, and continue to keepContinue reading "Backblast – September Ruck 9.10.2022 – McAfee / Captain Crunchberry Q"

Tomorrow will be an Epic morning at the Vet. It will be the 5 year anniversary of my first post in the gloom. It will also be my 628th post and 75th Q. I don't have anything new or special planned. Just an easy/not so easy ladder. Bring a coupon and be ready to getContinue reading "Vincent – 5 Yr. Postiversary @ the Chopper Vets Park 9/23"

Tomorrow will be an InstaDoodle birthday Q. The theme of the workout will be reps of 9-22-91 (my birthday) and also 9-27-82 (the GOAT Lil Wayne’s birthday). Running shoes, coupons and a can do attitude needed!

A Friday-eve workout at the Stable you don’t want to miss. Certified jams and guaranteed to make you better. It all DEPENDS on avoiding that fart sack. Coupons needed.

YHC was thinking the other day about all the "linear" (straight up & down) coupon movements we've suffered in the gloom recently: Curls, Man-Makers, OH Presses, Skull-Crushers, etc. Those are all fun and swoleful, but YHC started brainstorming all the other possibilities that our humble blocks of concrete might offer. I came up with 20+Continue reading "PB – 09.22.22 – Agony at The County (Kitty Litter Q)"

This will be a run heavy, run only type of morning.. Plan for a quick stretch followed by 4-5 miles of running in the neighborhood next to Peggy Baker. No coupon, running shoes would be a good choice. STYIG! Honey Do

See sheet that will be provided tomorrow and short video of exercise sequence and form. We will use the football field for our running. BRING A COUPON (and gloves) AND YOUR RUNNING SHOES. Cheers, Slide Rule https://doc-0s-3o-docs.googleusercontent.com/docs/securesc/2nrmgrq0nj6ee0sc8s6favtau3sidopb/9mnqqt3k488mn5mpfiq0kr5m9frahmhb/1663690650000/15453684974665100862/16948431789430564509Z/1oQoLnvcj0usMO3ZgiH_bqitNJs941M7s?e=download&uuid=1ddac59a-40c3-4e7f-babf-7138ef6301d0&nonce=h58pjvrnegv3i&user=16948431789430564509Z&hash=ec2d62t89i83ri5q916upiu3ftiil7g3 https://youtu.be/S4vQDNJa-yA

Looking forward to leading you Gents at our County heavy WO tomorrow! We will work a bit of everything AND keep the heart rate up most of the time. Bring a coupon and Join me to get mo betta in the gloom! - WILDflower

A lot of running this morning at the Boondocks. 7 PAX showed for a pretty solid calorie burn - Le Pew, Cochran, Lucky Charms (2 year postiversary....and a "welcome back"), Yankovic (R), Honey Do, Virginia Slims, Dauber (Q). We took a long lap to warm up before COP, then headed for the basketball courts forContinue reading "Back Blast 9-20-2022 Planetarium @ The Bookdocks"

After a 5 day bender in Aruba, I'm taking out my fatness on the Vets PAX. Be ready to sweat and move. Bring a sandbag if you have one, or something heavy/ coupon and be ready to work. SYITG - Jewel

I just picked up the Q tomorrow at the Boondocks. I'm still piecing together a plan but we will have quite a bit of running and no coupons. Running will be interval and will have modified distance so no excuses not to be there. SYITG.

We will work the 4 corners of the parking lot at St Als tomorrow. It will be a good one with light running and coupon work, etc. Come on out to start your day off right. SYITG - Backflop Q

Bring your coupons and running shoes tomorrow to North Posh. Hill work and heavy coupon work in store to start your week right! SYITG - Minnow

Abacus headlocked Bird and I to post at Posh five years ago this week, and thus commenced a bromance worthy of commemoration in the F3 Archives. Bird has become an F3 legend through his strength, speed, and impossibly upbeat attitude. And a lot of times I'm also at those workouts. Yesterday was a beautiful morningContinue reading "BB: 9/17/22 Nest @County; Big Bird & Cochran Co-Q"

Are you ready to Dare Greatly??? Are you ready to see how far you've come, or simply see where you're at? It's You vs You this Saturday at the Avenger in downtown La Grange, KY. This unique F3 PT test has the brilliant ingenuity and planning of the Patriots finest facilitators! You will have 5Continue reading "9.17.22 PB – The Avenger at the Patriot!! “MAN IN THE ARENA EDITION”"

Grab your favorite coupon and head to The O in the morning. After the pre ruck we get after it. We will move around some and get the burn started early. No bear crawls. SYITG!

We knocked out the IPC week two at Pleasantville today. It was definitely a challenging work out! No word back feeling it already.

One bite - everybody know's the rules. First of all thank you. F3 has been a critical part of my life since my first post May 8th, 2022. What a rag tag bunch of hoodlums all out to live their best lives, get better, learn, lead and grow. Workout: Coupon mosey from the La GrangeContinue reading "BB Pizza VQ – 9.14.2022 The Patriot"

Well, this should be interesting. YHC went to the doctor today to assess an elbow ligament tear. I explained to Doc that I'm Q'ing a very important AO in the morning and could she help? Blank stares...nada. I said, never mind...just let me know if I'm cleared to do Murder Bunnies? As the Doc reachedContinue reading "Pre-Blast 09.16.22 – El Garden (Kitty Litter Q)"

I have a confession. I've been struggling lately. Unsure if it's that time of the year, if I'm just in a rut, or what the deal is but I've been struggling with motivation lately. Motivation at work, motivation to invest time with my family, motivation to eat better and just feeling stuck in the wheelContinue reading "PB: 9/15 The Bridle @ The Stable (Furdays Q)"