Category Archives: #St. Al’s

Back Blast 2-Sept-2019 Monday BlackOps at the County 06:00 Crock Pot Q

This Back Blast will parallel the workout itself. No glamour, no fun, all business. We showed up, got loose, hammered out IronPax 2019 week 1, then shut it down. Fungi gets the hat tip for setting up some cones to make the 10 yard increments more visible. He also spotted us with the timer thatContinueContinue reading “Back Blast 2-Sept-2019 Monday BlackOps at the County 06:00 Crock Pot Q”

BackBlast – 9/4/2019 – Bulletin Q at the Foundry

PAX: Alexa, Crockpot, Pelican, and Bulletin (Q) Disclaimer said with agreement from the PAX. Let’s go get coupons and get started. The Bulletin Board came back for another appearance at the Foundry. Seven sets of exercises, alternate 12-15 reps each for 4 minutes, with a 1 minute break for moving to the next station. CurlsContinueContinue reading “BackBlast – 9/4/2019 – Bulletin Q at the Foundry”

BB 8.22.19 Black ops PWVFD w/Gisele

As we continue to starfish this is week two of our black ops at the Pee Wee valley fire house. We parked in the English Manor lot on LaGrange Rd and then used about a square block of territory as the workout space. Our main workout was in the shadows of the FD flag. Weather:ContinueContinue reading “BB 8.22.19 Black ops PWVFD w/Gisele”

8.22.19 BlackOps PB “near” The County English Manor – Gisele Q

Week two of the county starfish efforts brings us back to the PVFD @7600 Lagrange Rd English Manor parking lot. No better place to climb a ladder than at the Firehouse. If you have a headlamp bring for the mosey as we are not 100% familiar with the terrain just yet. If you normally takeContinueContinue reading “8.22.19 BlackOps PB “near” The County English Manor – Gisele Q”

Back Blast “Whom Shall I Send?” 15-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

PAX: 14 Pew Pew Blart Grizzly Jerry Maguire (R) Ashley Airplane Scratch-N-Dent Cowboy Peach Dutch Oven Meter Maid Red Wagon Mama’s Boy Crock Pot Weather: 68 deg F, 81% RH, slight breeze. Due to Fungi’s efforts in planting a starfish location, he offered up his spot as today’s Q. at the County. YHC and AirplaneContinueContinue reading “Back Blast “Whom Shall I Send?” 15-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”

Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

What meal is in the Crock Pot? Airplane and I both want the Q at the Agony tomorrow. We’ll play rock, paper, scissors in a best of 3 series. Winner gets the Q, loser does burpees. Here’s how it will go: 1. I’ll win the roshambo, likely in the first 2 throws. 2. I’ll grabContinueContinue reading “Pre Blast 14-Aug-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”

Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019

This will be simple (not easy) body-weight strength partner work.  Bring a vest or ruck if you are feeling extra. Be careful to lean into your partner and not the reps. It will be easy to get beat up by the number if you are not encouraging and pushing each other. #IronSharpensIron Never sacrifice full rangeContinueContinue reading “Pre Blast: Grizzly VQ at the Foundry Heavy – Aug 14, 2019”

Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19

Coming off the heels of Q School, I am taking the liberty of going a little off the wall. Come out to the County tomorrow to see what crazy workout I can come up with. It will involve coupons, body weight work and running. So bring gloves, good shoes and plenty of energy as weContinueContinue reading “Pre-Blast: McAfee’s Four Loco and BIG ANNOUNCEMENT – 8.13.19”

Back Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q

Welcome to Q School at the Loco. This is F3. The first F is fitness, the physical training of your body. This is referred to as the magnet that attracts new recruits into the group. The second F is fellowship, the glue used to bond us together in community together. The third F is faith,ContinueContinue reading “Back Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”

Pre Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q

What meal is in the Crock Pot? No paper and pencils needed, but we’re going back to (Q) school. At tomorrow’s Loco at the County we will review the Mission, Core Principles, and Credo of F3.  We will also discuss different exercises, do demonstrations, and share best practices for Q’ing an effective workout. Part ofContinueContinue reading “Pre Blast “Back to Q School” 6-Aug-2019 Tuesday #Loco at #theCounty 0530 Crock Pot Q”

8.3.2019 Nest PreRuck Back Blast

Earlier in the week, I was looking forward to a good ruck. I ended up throwing it up on Slack knowing that other HIMs would be willing to go before Jolly Rancher’s 1 year post anniversary Q. PAX: Jolly Rancher, Mama’s Boy, Dauber, Crock Pot, PK and Meter Maid (Q) I arrived a few minutesContinueContinue reading “8.3.2019 Nest PreRuck Back Blast”

The Foundry BB 7/17 – Alexa at the Q

“Alexa, what did you do this morning?” Ok! Here’s what happened:These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directlyContinueContinue reading “The Foundry BB 7/17 – Alexa at the Q”

BB: Phases of sweat at the Nest 7/20

Pax: Dauber, Jolly Rancher, Meter Maid, Double Down (R), Gilligan, LePew, Trekke, Abacus, Rocky, Fructose, Gisele (Q) Conditions: Instant Sweat – 78 with a dew point of 75 7am circle up. Disclaimer was given and extra caution to the weatherWarmup: Mosey – SSH – Grass Grabbers – Michael Phelps – Toy Soldiers -DWD7:10 Thang: TodayContinueContinue reading “BB: Phases of sweat at the Nest 7/20”

Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q

Weather: 88 deg F, 66% RH. Hot, humid, no wind, but no excuses. PAX: 26 (including 4 FNGs!) Skid FNG – High Bar (Welcome!) Tortuga FNG – Goggles (Welcome!) Captain Crunchberry Honeybee Kermit Red Wagon Screen Time Lamar Fungi Pancake Abacus Nunchuck Britannica FNG – Globetrotter (Welcome!) Bookworm Trekkie The G.O.A.T. Big Bird Whoopi LeContinueContinue reading “Back Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”

Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q

Weather: 74 deg F, 49% RH (but felt worse). The air was still, not even a single flap of the flag to be had. YHC assumes this was SkyQ’s hat tip so as not to blow the wind such that it rocked the swole PAX doing strict ring dips (see below) PAX: 5 Alexa BulletinContinueContinue reading “Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q”

Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q

***F3 PAX, bring your Shorties (2.0’s) to the County for a 30 minute BlackOps post. If your shorty (boy or girl) is old enough to walk, they’re old enough to post.*** What meal is in the Crock Pot for F3 Dads? This edition of F3 Dads will be an obstacle course challenge! We will jump, crawl,ContinueContinue reading “Pre Blast F3 Dads 10-Jul-2019 Wednesday #BlackOps at #theCounty 1900 Crock Pot, Zeus, & Luigi Co-Q”

Pre Blast 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q

What meal is in the (heavy) Crock Pot? Station work. Bring a heavy weight (plate, dumb bell set, or kettle bell). Bring gloves. Most of all… bring proper form. Every rep. Until failure. Crock Pot will be keeping an eye on you. If you break form, your set is done.

Backblast – Bulletin Q at the Foundry 7/3/2019

Great morning for heavy Bulletin Board work at the Foundry. Here is the short and sweet Back Blast. PAX: Alexa, Crockpot, Jolly Rancher, Dauber, Bulletin Q Disclaimer said and “Aye” by all. I explained the workout on the board. 9 Combo exercises to be performed for 5 sets each at 20 seconds of work andContinueContinue reading “Backblast – Bulletin Q at the Foundry 7/3/2019”

7/2/2019 Bulletin Q – Postversary at the LOCO

Thanks for the great turn out for my Postversary Q. 24 PAX plus 5 from Abacus’ #RunOps event. Abacus’ crew stayed for COP before heading out on their run. The rest of us joined that group for Mary as we wrapped up the morning. PAX on hand: Mama’s Boy, Kimble, Lady Bird, Sand Trap, Wildflower,ContinueContinue reading “7/2/2019 Bulletin Q – Postversary at the LOCO”

BackBlast – 7/6/19 #theNest Abacus Q

PAX – Dauber, Valdez, Big Bird, Pelican, Abacus “You sign on for the ride you probably think you got at least some notion of where the ride’s goin. But you might not. Or you might of been lied to. Probably nobody would blame you then. If you quit. But if it’s just that it turnedContinueContinue reading “BackBlast – 7/6/19 #theNest Abacus Q”

BackBlast – BlackOps #RunOps @theCounty Abacus Q 7/2/19

29 total PAX turned out to get better on Tuesday 7/2/19. The PAX were greeted by Bulletin’s Postanniversary and YHC leading a new edition #RunOps! The County draws HUGE numbers every single workout. As the best AO in the region it’s easy to understand the draw. The air is fresh, the workout equipment is topContinueContinue reading “BackBlast – BlackOps #RunOps @theCounty Abacus Q 7/2/19”

Back Blast “Learn to Read” 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

Weather: 69 deg F, 78% RH, with intermittent puffs of a breeze. PAX: 17 Alexa McAfee Big Bird My Pleasure Red Card Scratch-N-Dent Ashley Amelia Giselle Speed Bump Viking FNG – Welcome Kimchi ! Bulletin (R) Kimble Pew Pew Gilligan Crock Pot (Q) Disclaimer & Introduction of FNG Today’s workout will be as hard asContinueContinue reading “Back Blast “Learn to Read” 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”

Pre Blast 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q

What meal is in the Crock Pot? (Hint: it’s all about the alphabet.) YHC is deeply concerned about your primary education. Come to the County for a You vs. You full body workout. We will borrow some vocabulary flash cards from my 4 year old shorty Luigi. Each PAX will draw a card and ‘spell’ContinueContinue reading “Pre Blast 27-Jun-2019 Thursday #Agony at #theCounty 0530 Crock Pot Q”