BLACK OPS @ 7AM – St. John Center for Homeless Men Merkin Challenege – 11/27

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”

St. John Center for Homeless Men Merkin Challenge Update & BLACK OPS – 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”

St. John Center for Homeless Men Merkin Challenge

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”

When the Rooster call, what do you do? Back Blast – 10.15.19

The Rooster is one of the most unique names for a workout, but I love the premise (or what I assume to be the premise). We don’t get up for easy, and the rooster is typically seen as a wake up call for many, but for others we are often up before the rooster is,Continue reading “When the Rooster call, what do you do? Back Blast – 10.15.19”

McAfee is bringing the meaning of The Rooster – Pre-Blast 10.15.19

In the Chinese Zodiac, the Rooster signifies honestly and fortitude, both physically and morally. The rooster animal totem is also thought of to be very bossy, but not in a bad way. Tomorrow at the Rooster, I plan to bring something to test your physical fortitude, and you can decide who to let be theContinue reading “McAfee is bringing the meaning of The Rooster – Pre-Blast 10.15.19”

The Rooster at the Mutt on 10-1-19

It was a balmy 72 degrees this October morning. PAX: Blueprint Q, No Show, Deuce, Sump Pump, Noxzema Jackson, Pope, Backdraft, Glen Ross, Plumb Bob, PED, Pepperoni, Waterboy, Fridge, Soft-top, Larry Flint, Loco, Tiger and Tureen Started at 5:30 with the Disclaimer and Mosey Around the School for warm-ups Warm-up: 25 SSH’s 20 Imperial Walkers 20Continue reading “The Rooster at the Mutt on 10-1-19”

Backblast – The Rooster – 9.17.2019

PAX (25): Kilo, OJ, Glen Ross, Larry Flynt, Tiger, Digiorno, Buschhhh, Sump Pump, Plumb Bob, PK, Worm, Soft Top, Waterboy, Tureen, Messy, No Show, Wham-o (R), Cowbell, Fridge, Blueprint, Bumble Bee (R), Wham!, Meatball, Wiki, Deuce (Q). Weather was just fine. I showed up earlier than usual and there were already several waiting, which wasContinue reading “Backblast – The Rooster – 9.17.2019”

PB – The Rooster 9.17.2019

Tomorrow will have dual significance.  First, it is pretty much 2 years since my first F3 workout, and second, its my birthday.  F3 has been a blessing on many levels, and I love pretty much every aspect of it.  On the other hand, and for reasons that are not important, I really do not likeContinue reading “PB – The Rooster 9.17.2019”

9-10-19 Backblast The Rooster at the Mut

A year ago I was an out of shape 40 year old.  With work, school, dance, gymnastics, soccer, and baseball the last thing I had time to do was to take care of my health, both physically and spiritually.  I had recently participated in the Rugged Maniac at Paoli Peaks.  I finished but my upperContinue reading “9-10-19 Backblast The Rooster at the Mut”

Plumb Bob One Year Postiversary Q at the Mutt Pre Blast 9/10/19

Come one, come all to the party that you’ve been waiting for all year!  Ever since that sweltering hot day at the Big Four Bridge a year ago, it’s all been leading up to this.  It’s going to be a total body workout but we’re going to have fun doing it.  You have a fewContinue reading “Plumb Bob One Year Postiversary Q at the Mutt Pre Blast 9/10/19”

BB – The Rooster 8.13.2019

PAX (20): Digiorno, Buschhhh, Capt. Insane-o, Face, Zima, tureen, soft top, pepperoni, blueprint, Glen Ross, wham-o, noxeema jackson, fridge, tiger, waterboy, no show, backdraft, Rih Rih, Sump pump, deuce (Q).  Several tanks and two weight vested (CI and Face). Weather was warm and humid, but given the rain that was surrounding the area, it wasContinue reading “BB – The Rooster 8.13.2019”

PB – The Rooster at the Mutt – 8/13/19

I haven’t Q’d in a while, so I am glad we had Q school last week to help refresh things for me.  We will do plenty of running, which will be mostly you v. you.  There will also likely be a little coupon work, so gloves are a good idea.  Its going to be hotContinue reading “PB – The Rooster at the Mutt – 8/13/19”

BB 07.09.2019 @ The Rooster

19 PAX posted at The Rooster this humid morning to embark on a 45 minute journey of fitness and camaraderie.   We had Sump Pump, Cowbell, Blueprint, Deuce, Old Bay, Larry Flint, Wham-O, Splinter, Butcher, Pixar, Lobster, Dorothy, Eggo, Green Wave, Santana, Geppetto, Tureen, Backdraft, and Escort as Q.  Eight guys from the O graced us withContinue reading “BB 07.09.2019 @ The Rooster”

Rooster BB – 6.18.2019

As I alluded to in the preblast, I had intended to secure a Q for the Rooster over the weekend.  However, life came at me fast and I neglected to do so.  Ahh well, such is life. PAX (11) – Fridge, Glen Ross, McAfee, Blueprint, Miyagi, Pepperoni, Digiorno, Windshield, Plumb Bob, Wham-O, Deuce (Q). Weather:Continue reading “Rooster BB – 6.18.2019”

Backblast: The Rooster 5/14 (yes last month)

Pax: Deuce Escort Miyaga Old Bay Iceman (R) Reeree mouth Othello (DR, Blueprint Retainer Glen Ross Loverboy (DR) Windshield Sweatshop Turreen Fridge Plumb bob Buschhhhh Meatball Stiletto Messie Snow man Larry Flint Whamo Tiger Airplane Fergie Porkchop (Q) I was excited for my anniversary Q on this morning. Very thankful to Fergie and Airplane forContinue reading “Backblast: The Rooster 5/14 (yes last month)”

5/21/19 The Rooster at the Mutt Back Blast

PAX: Alexa, Yogi, Fergie, Meatball, Geppetto, Mouth, Cowbell, Deuce, Fridge, Pork Chop, Big Bird, Mama’s Boy, Buschhhhh, Wham-o(R), Cornbread(R), Wall-E, Juicy, Glen Ross, Tureen, Tiger, Larry Flint, McAfee, Rih-Rih, Plumb Bob(Q) Weather: Clear, around 60 deg, Ohio Valley humidity starting to creep up When trying to plan my beat down I ran across F3’s Six MinutesContinue reading “5/21/19 The Rooster at the Mutt Back Blast”

Back Blast – 5.7.19- The Rooster

16 PAX showed up at the Mutt this morning:  Digiorno, Cowbell, Fergie, Pork Chop, Larry Flint, Mouth, Miyagi, Noxeema Jackson, Water Boy, Fridge, Blueprint, Messi, Wham-o, Stiletto, Windshield, & Escort as Q.  I am pretty sure that this was the most perfect weather that I have ever exercised in…  so nice that it didn’t seemContinue reading “Back Blast – 5.7.19- The Rooster”

3/19 Rooster at the Mutt Backblast

Music has always been a huge part of my life.  I’m almost always listening to music and I love listening when working out.   I’ve started bringing tunes to my workouts. (See my valentine’s Q at the Mutt).  This time I wanted to incorporate music directly into at least a portion of my weinke.  What betterContinue reading “3/19 Rooster at the Mutt Backblast”

Pre-Blast 3/19 at The Mutt

Come out to the Mutt for a workout in the gloom. I’ll have the tunes flowing along with the sweat.  We will have some fun and some laughs but we will get better.  Hope to see you there. Geppetto is leading a pre-WO ruck at 4:45 for those who are wanting some extra work. SYITGContinue reading “Pre-Blast 3/19 at The Mutt”

Backblast Tues 2/19 the Rooster

13 PAX: Deuce Noxeema Jackson Maize Meatball Tiger Gepetto Fergie Miyagi Whamo Sump Pump Messi Huggies Porkchop (Q) This was a workout I used a few months back at the County.  It was a challenging You versus You workout that led to a good beatdown outside 265 and I was itching’ to bring it insideContinue reading “Backblast Tues 2/19 the Rooster”

Backblast 1/8/19 The Rooster

17 PAX: PK, Sherpa, Whamo-O, Deuce, Buschhhhh, Sump Pump, Fridge, Blueprint, Windshield, Sprinkler, Geppetto, Mouth, Messy, PED, Tiger, Miyagi, Plumb Bob(Q) I knew the forecast was favorable going into this morning’s WO, however, when I woke up this morning I was still surprised to see the temperature was 57 degrees.  About 30 seconds after IContinue reading “Backblast 1/8/19 The Rooster”

01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.

When: 5:00pm   Where: Holy Trinity Parish (The Mutt)   Q: The Holy Spirit   # of PAX: 12   PAX: Glen Ross, Big Bird, Le Pew, Gilligan, Meter Maid, Abacus, Aerobie, Mama’s Boy, Storm Trooper, Fridge, Windshield, and Miyagi   WINKE YHC got to his home parish, Holy Trinity right around 4:30, where heContinue reading “01.05.2019. Back Blast. 4 Saturday’s — 4 Churches. Week 1 @ Holy Trinity.”

The Rooster 1/8/19 Pre-Blast Bringing the Pain

I thought long and hard over the weekend about my weinke for my first Q of the New Year.  How about some leg throws?  That’s a great a idea.  I haven’t done those in quite a while.  How about meeting with our good buddy Jack Webb?  Sounds great.  Just need to add some coupon work,Continue reading “The Rooster 1/8/19 Pre-Blast Bringing the Pain”

01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.

Who: All Pax, Friends, M’s, and 2.0’s   When: 1700   Where: Holy Trinity Parish (AKA: The Mutt)   Q: The Holy Spirit   Calling all HIMs! Gather with Aerobie, and myself for the 5:00pm mass at Holy Trinity Catholic Church. This is week one location for the month long event. We will meet atContinue reading “01.05.2019. Pre Blast. 4 Saturday’s — 4 Churches.Week 1 @ Holy Trinity Parish.”

New Year’s Day BoW/Rooster Mashup – PB 1.1.2019

REMINDER that the O will not have a WO tomorrow as Wham! and I have the co-Q duties at the Mutt. WHEN: 0700-0800 WHERE: Mutt (to repeat myself to make it clear) WHAT TO BRING: gloves, NYE hangover (optional) WHY: Because, that’s why.  It should be a fun one, but no less difficult than you would expect.Continue reading “New Year’s Day BoW/Rooster Mashup – PB 1.1.2019”

BackBlast 12.18.2018 @ The Rooster

QIC:  Escort 12 PAX at The Mutt this morning:  Wham-O, Deuce, Sump Pump, Pepperoni, Miyagi, Blueprint, Tiger, Plumb Bob, Gepetto, Windshield, Digiorno, and Escort. Started with warm-up:  Grass Grabbers, Abe Vigotas, Hillbillies, SSH’s, and some leg and arm stretches, then we got down to business. Nothing starts the day better than finishing a couple ofContinue reading “BackBlast 12.18.2018 @ The Rooster”