878 That’s right come join in the fun tomorrow in the GLOOM to knock out 878 BURPEES with yours truly at St. John Center (700 E Muhammad Ali Blvd). The more people we have the more burpees we get to dish out. There is parking available on the street as well as a parking garageContinue reading “BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27”
Great News – 770 You may ask what does that number mean. Well that is how many pairs of socks we have raised with 6 days remaining. HUGE Thank You to everyone. It is amazing what type of impact our HIMS have on our community. As mentioned we still have 6 days remaining so ifContinue reading “St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 11/27”
Looking forward to Q’ing tomorrow! 90% chance of rain. Therefore we will move to the portico for cover and we will move quick! We will stay dry. Until we go through the waterfalls. With a little help from TLC tunes reminding us not to chase waterfalls. You won’t need your headlamp.. you will need your glovesContinue reading “PreBlast 11/07/19 Big Kapowski @ Bayside”
Come join yours truly in the gloom tomorrow at The County. Promise no roundhouse kicks but you never know about Bolivarian ball busters.
Calling all PAX and AO’s for a wonderful 3rdF opportunity. I met with St. John Center recently and with the winter coming they are in need of white crew socks for their members. St. John Center for Homeless Men is a great local non-profit that helps homeless men address the barriers to housing andContinue reading “St. John Center for Homeless Men Merkin Challenge”
I’ve had a crazy personal and work schedule which has kept me from posting as much as I would like the past two weeks. That is behind me. Tomorrow starts a new day. And it’s the beginning of a new month. We are going to use all 45 minutes we have together to the fullest. As muchContinue reading “10/3/19 PreBlast- Big Kapowski @ Bayside”
6 Pax: Fanny Pack (r), Banana Bread, Charolais (r), Schotzie, Birdie, Shuttlecock (r)(q) YHC, Fanny Pack and Banana Bread showed up a half hour early for a pre-workout run. Ran around the MLC campus for about 2.5 miles and finished back at the parking lot just in time to meet the others to begin theContinue reading “BB Shuttlecock Q BO at Bayside 8/27”
Going to do a little bit of everything tomorrow. Burpies, Bear Crawls, Coupons, Mary and more. Gloves are recommended. Set your alarms and SYITG. 5:30 am at Martha Layne Collins High School (Pre-workout run at 5:00 am)
PAX: 6 Banana Bread Thumbtack Birdie Shuttlecock (R) Charolais Crock Pot (Q) Weather: 62 deg F, 70% RH, with a crisp breeze. Disclaimer/FNG YHC 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.Continue reading “Back Blast C-A-T-S Cats, Cats, Cats 24-Aug-2019 Saturday the Max @ Bayside 06:00 Crock Pot Q”
What meal is in the Crock Pot? (Wear your favorite team’s colors tomorrow) YHC was invited to Q at Bayside by my long time friend Banana Bread. In respect of our friendship, and in respect to his love of Kentucky Wildcat basketball, this Q will be a championship winning Wildcat themed beat down. Even asContinue reading “Pre Blast C-A-T-S, Cats, Cats, Cats 24-Aug-2019 Saturday the Max @ Bayside 06:00 Crock Pot Q”
Pax: Schotzie, Shuttlecock (r)(q) Perfect morning for a workout. Mosey to courtyard. COP: 15 Side Shuttle Hops (IC) Hamstring stretch 15 Imperial Walkers Plank stretching Ladder workout: Run 100 yards, 25 burpies Run 200 yards, 50 merkins Run 300 yards, 100 squats Run 400 yards, 200 lbcs Run 300 yards, 100 squats Run 200 yards,Continue reading “BB The Max @ Bayside 8/17”
Shuttlecock on the Q at The Max. Come out and let’s get better together. We will be doing some burpees, merkins, lunges, and squats with some running thrown in just because. 6:00am @ Martha Lane Collins High School SYITG.
Looking forward to leading the PAX and focusing on what F3 is about along with sharing what it means to me. We will do a variation of workouts. We will emphasize the core principles of F3. We will work each muscle group as one unit. We will leave stronger together. SYITG! -Sadie
Pax (7): Birdie, Fanny Pack (R), Charolais (R), Thumbtack, Shotzie, Decafe, Shuttlecock (R)(Q) COP:30 Side Shuttle Hops (IC)Hamstring Stretch15 Imperial WalkersKenrda Newmans10 MerkinsShoulder stretchingPlank stretching The Thang:0:45 exercise0:45 run 100 yards, 2 burpees, then 100 yards back0:30 restMove to next station Station 1: Curls – CouponStation 2: Air SquatsStation 3: Man Makers – CouponStation 4:Continue reading “BB Shuttlecock BO at Bayside 7/2”
Come out to Bayside for some coupon work. 5:30am at Martha Lane Collins High School. SYITG.
Special shout out to Sadie for inviting me to come up and see what Bayside has to offer. Was going in a little blind as it was my first visit but will definitely be back. Bayside has a lot to offer. May not have been any mountains but I was eyeing those sleds on theContinue reading “BackBlast 5/30 @ Bayside w/ Uncle Rico”
Come join me at Bayside in the gloom. Needless to say I feel like Jessie Spano and hope Kelly Kapowski makes a visit.
Pax: Shuttlecock (r)(q) I had a bad feeling when Sadie HC that he would be there. 6am came and went and ol’ Shuttlecock was all alone. But that’s OK, I was up and out, so might as well make the best of it. Mosey around school, then head to courtyard. COP: 30 Side Shuttle HopsContinue reading “BB Shuttlecock @ #The Max @ Bayside 5/25”
Shuttlecock on the Q at The Max. Come out and let’s get better together. 6:00am @ Martha Lane Collins High School SYITG.
Was a perfect morning for 8 PAX to get better @ St. Pats. Started off scaring everyone about “The Mountain” but then told them joking we were only going to run up it once. Even Catfish was glad to hear that. I challenge all PAX to come check out what St. Pats terrain has toContinue reading “BackBlast 5/16 Black Ops w/ Uncle Rico @ St Pats”
Pax: Fanny Pack (r), Charolais (r), Birdie, Grandpa Bear, Banana Bread, Sadie, Shuttlecock (qr) Weather: Perfect Give disclaimer and mosey about 300 yards to courtyard COP:30 Side Shuttle Hops (IC)10 Grass Grabbers (IC) Center, then right leg, then left leg20 Merkins20 Imperial WalkersPlank stretchingShoulder stretching Mosey about 200 yards to parking lot The only thang:Continue reading “Backblast BlackOps @ Bayside 4/23/19”
Come out, work out, you vs. you, and get better. 5:30am at Martha Lane Collins High School. SYITG!
Pax: Banana Bread, Charolais (r), Fanny Pack (r), Glauc, Volkswagon, Shuttlecock (r)(q) Weather: a very nice 50 degrees with little wind. Training like a champion for this day included the ladder workout. I told the Pax to focus on going as hard as possible on the running, but to slow down and use good formContinue reading “Backblast #theBigKapowski @ Bayside 4/4”
Come out to Bayside in the morning and workout like a champion. 5:30am @ Martha Lane Collins High School SYITG.
Looking forward to this Q tomorrow! Im running back an old go to WO. It’s a barn burner and figured what better time to throw it down then right before Spring Break! We will work everything. This one is guaranteed to hang with you all day! Come out work hard and get better. SYITG! -Sadie
Pax: Fanny Pack (r), Charolais (r), Birdie, Grandpa Bear, Krystal, Shuttlecock (r) Weather: Same as like forever. At least no rain. Side Shuttle Hops 25 IC Grass Grabbers 10 middle, 10 right leg, 10 left leg IC Merkins 15 Shoulder stretches Side Shuttle Hops 15 IC Plank stretches Thang 1: (55 burpees, 220 bear crawls)Continue reading “Backblast BlackOps @ Bayside 3/26/19”
Don’t be like Homer, come out to Bayside and get better. You will be glad you did. 5:30am at Martha Lane Collins High School. SYITG!
The PAX at Bayside are on a continuous streak making the BO on Tuesdays happen. This week is no exception and we are going to keep the streak alive! We will be moving a lot and possibly enter areas which are unchartered waters. And just for Charolais, there won’t be any burpees.. Be ready toContinue reading “Pre Blast 3/19- BlackOps @ Bayside”
PAX: Birdie, Charolais (r), Fanny Pack (r), Shuttlecock (r) (q) (all in shorts for the first time in a long time) Weather: Compared to the last few months, felt like summer. 60 degrees with a strong wind and only had a very slight rain the last 30 minutes. We had been focusing on upper bodyContinue reading “Backblast #theBigKapowski @ Bayside 3/14”
Our last 2 Bayside workouts have been heavy with the coupons and other toys. Tomorrow, we will switch up and focus on our legs with some Plyometrics under the portico. 5:30am @ Martha Lane Collins High School SYITG.