Category Archives: Uncategorized

I’m bringing the pain back to Bayside. I’ll make two promises. We will work hard, and we won’t do box jumps! Bring a coupon and find out what’s so special about the 131st day of 2021

I hadn’t had a chance to Q a whole lot while I was preparing for the mini but now that that’s over this will be my third in a week. Awake with Gisele to get up and at it boys. Bring your Coupons we got to do some more climbing to do.

The Patriot was pretty interesting this morning. We got off to a good start, worked hard, and ended with an example of what makes F3 the best.  PAX:  Holy Roller (R), Yankovic (R), Boss Hogg (R), Big Bird, WILDflower, Focker, Lambeau, Cochran, Alice (FNG), Jewel, Dauber (Q).  A solid 11, including one FNG.Disclaimer was given/confirmedContinueContinue reading “Back-Blast Monday 05-10-2021 – The Patriot”

You have heard a lot about The Patriot, right? Haven’t posted there yet? No better time to try it out than Monday morning. Bring a coupon and get ready to run heartbreak hill a “few times.” Syitg.- Dauber

Anytime I have a Saturday Q I feel like I must make it memorable. Heck 1 hour of exercise has got to leave an impression. I also like to have a theme built off something. It turns out that 5.8.21 is International Belly Dancer day. I am sure the pax would enjoy having to wearContinueContinue reading “BB: Gisele Q – Nest @ the County 5.8.21”

No coupons. We will covering ground. Gloves recommended. SYITG!

It wont be long and “you’ll all” be complaining about how hot it is. There is no excuse not to be ITG tomorrow morning. Join Frosty @ 0600 for a 5K ruck and then be ready to get after it starting @ 0700. All the normal stuff is recommended. Running shoes, gloves, and a couponContinueContinue reading “PB – 5/8/21 – Sump Pump Q – The Hurt At The Mutt”

The Welsh Dragon is not to be treated lightly. Before the recap – some housekeeping. A HUGE thank you to Nino (1st F Q Emeritus) for paving the way for the Baptizer. He had a plan, put it in place, and let me steer the ship for a little while. I’m incredibly thankful for himContinueContinue reading “5.7.21 – BB: The Baptizer w/ Jewel”

Alright gents the Nest is gonna be a good climb tomorrow. Gloves, Coupons and your 8 digit birthdate are needed.

Gringo, Greenwich (R), Hush Puppy, Jitterbug (R), Lady Bird (R), Cousin Eddie, Harry Caray, Light Bright, Tony Malito, Violet, Meatball, Bombay, Bunghole Started off with two laps around the circle. SSH, Hill Billy’s, Grass Grabbers, DD, mosey over to parking lot. Instead of 11’s we did 22’s. Started with 10 burpees then 10 merkins, thenContinueContinue reading “Backblast-The Chopper 5/7/21-Bunghole”

Sharkbait, Flip Flop, Mr. Hat, and F-Stop celebrated the 1980s Three exercises per flight. Started with 20 reps then mosey a lap then 20 more then a lap until getting to 80. Did that with 3 exercises. Then went 40 lap 40 on 3 more exercises. Finished with 3 exercises of 80 continuous with lapContinueContinue reading “Backblast 5/7/21 Gladiator at The Abyss -F-Stop”

A perfect way to start the weekend…..A Bunghole birthday Q! We will be moving and getting that heart rate pumping. No coupons needed. SYITG – Bunghole

Bring a coupon and a good attitude tomorrow as I help you explore the great darkness of The Abyss! You’ve never done this workout before F-Stop

Tomorrow, YHC shall try something a little different. No coupons needed. SYITG!! -Stick Up

PAX: VerbalF-StopValdezFungiCochranAbacusStorm TrooperGiseleLittle Jerry (R)Double Down (R)WildflowerPew Pew (R)Yankovic (R)Holy Roller (R)Le Pew (Q) There’s no better way to start off the 90’s than a song from the 80’s. . . Paradise City. The speaker was blaring, and the PAX was mumbling and rumbling and bumbling in the gloom of the morning. Your truly wasContinueContinue reading “Le Pew’s BB from The Agony at The County – 5.6.2021”

Come find out the significance of this image. Also, bring gloves, coupon, running shoes. We are gonna jam pack the 45 minutes with Friday fun. SYITG – Jewel

The weather this morning was a little cooler than yesterday. But the wind wasn’t there today, so if felt like 10 degrees warmer. But in reality, it was 42 degrees on this May morning where Flex Seal, Boss Hog (R), Swag, Lambeau, Bulletin (R), Honey Do, and myself joined up to count to 5. COPContinueContinue reading “Backblast – Moonshiner @ The Boondock – Captain Crunchberry Q – 05.06.2021”

Bring your coupons to The Agony tomorrow. I’m going to have a 90’s rock set list and we’ll perform 90 reps of several difficult exercises. We’ll run too. Giddy up!

Happy Cinco de Mayo! At 5:30 disclaimer was given on this cool but muggy spring morning. PAX:DevitoCochranAsian ZingHoly RollerVerbalBoss HogLambeauYankovicPelicanBrown Water (Q) We moseyed around the back lot to warm up and did some COP:SSHGrass GrabbersToy SoldiersDownward Dog / Runners StretchesMichael PhelpsThen we took our coupons into the back lot for the Main Thang. BeingContinueContinue reading “BB Brown Water Foundry Q at The County 5-5-2021”

@5:30 AM – BRING A BASKETBALL!! We will be going through training using “the rock”, “the sphere”, “the brick”, “brownball”, or whatever other moniker you like…by the end we might be calling it the coupon. Bringing some County to Collins, we will honor SC native Mike Casey by pushing the limits for 45 minutes. NotContinueContinue reading “5/6/2021 PB-Casey Crucible-The BIG Kapowski @Bayside”

Thursday at The Moonshiner we will slow things down. We will keep it moving, but tomorrow’s motto is “Slow is smooth, and smooth is fast.” Bring a coupon, running shoes and practice counting to 5. SYITG -Captain Crunchberry

Happy Cinco de Mayo! A real special holiday. You know, a relatively insignificant holiday in Mexico (according to The History Channel), but celebrated by just about anyone over the age of 21, with a bar or Mexican restaurant within a stones throw. Generally speaking, I don’t need a reason to have a drink or two.ContinueContinue reading “BackBlast – 5.5.2021 – The Escalator – Captain Crunchberry Q”

Coupons? YesRunning shoes? RecommendedWeather? Great day for a workout SYITG – Frosted Tips

Come out to celebrate Cinco De Mayo with me at the County. Bring a coupon and gloves. Minimal running. SYITG – Brown Water

Ven a comenzar tu celebración del Cinco de Mayo conmigo en The Abyss. A través de algunas búsquedas en Google, estoy bastante seguro de que este es un día festivo creado para beber cerveza en los Estados Unidos. Así que lo usaremos para mejorar nuestro estado físico y, si ha llegado hasta aquí, tal vezContinueContinue reading “Preblast – The Abyss – 5/5/2021 – Captain Crunchberry Q”

Nuff said. Dutch Boy is the Nantan of F3 MeCa – come and help show him how we roll at F3 Louisville.

Wake up and join me as we explore the depths of the solar system & gaze at stars. Don’t fret there will be a workout & time to better our body and minds. Bring a coupon and gloves. SYITG – Honey Do

Nothing forces you to get out of the fartsack on the Monday after Derby like a Q, so that’s what I did, picked up the open slot at Posh on Friday. Also figured I’d torture/ reward anyone else that pried themselves up to try and kill that 2nd day hangover. 0530 and disclaimer was given.ContinueContinue reading “BB – Incubator @ Posh 5.3.21 w/ Jewel”