Category Archives: Uncategorized

Come on out to the County for some Loco with Gisele. No Coupons but bring gloves. XIs for all.

Anyone here watch ESPN Classic? Yeah, I did. I saw a baseball game on there. The guy hit a foul ball…fucking, classic manMitch Hedberg – Do You Believe In Gosh? We’ll be running back a classic* workout. Emphasis on the “running”. And on the “back”. And on the “we’ll”. Really emphasis on the whole thing.ContinueContinue reading “Bag of Wrenches – Tron Classic Workout”

You never know what is going to happen at Vets, especially when it is Friday AND Tony Malito actually recruits and asks someone to Q. One of those “whats up his sleeves” kind of feelings. Once YHC found out Latex was down for a CoQ, the feeling really got weird. Then we see the titleContinueContinue reading “12.11.2020 Back Blast – The Chopper @ Vets”

Thursdays at the station. You never know what you’re going to have as far as PAX numbers. I guess it all depends on how much cash Captain Crunchberry gives the train engineer the night before. Apparently this week he had to worry about the holiday shopping season because the train was late, allowing the CountyContinueContinue reading “12.10.2020 The Inferno @ The Station Back Blast”

Tomorrow we will run a little bit do a triple nickel and run up a ladder. No coupon needed bring gloves and a can do attitude. SYITG 5:30

Since this was the week of the Army vs Navy game, Uncle Sam and I decided this would be a great time to Co-Q. After throwing around some ideas for the weinke, we settled on the Marines MARSOC Short Card. This is the PT that a special forces Marine would complete. We also decided toContinueContinue reading “Uncle Sam/Squid Co-Q Escalator @ The Abyss 09DEC20”

Bring your Rucks tomorrow for Big Mo for an Old School Ruck Beatdown. SYITG. HW

Get your week started off right with some cardio and a full body workout. Bring a coupon…gloves and comfortable shoes will be good too. 05:30 @ the Long Run Park basketball courts.

I’m excited to return to NP tomorrow. We will be having a proper Beastmode beatdown so if that’s not your particular brand of vodka you may want to go another AO. No coupons needed. Gloves might not hurt. Stretching prior to 5:30a.m. is not a bad idea either. Also, word on the street is thatContinueContinue reading “Pre-Blast – Beastmode – The Silo @ North Posh – 12.14.20”

13 hims started the co q mashup featuring Jolly Rancher and SweeTART with a short mosey mosey to the to front of the school for COP. Qs alternated COP exercises SSH, toy soldiers, grass grabbers, plank jacks, merkins, imperial walkers, 6 total – so 3 each. From there, we went down Mt. Mercy for aContinueContinue reading “Backblast 12/10/20 The Agony @ The County”

It has been a while since I had a Q at the Foundry and with it being Mashup week and it being a heavy Focker was the only choice for a tag team partner. PAX: Colonel Klink, GQ, Pelican, Brown Water, Devitto, Tidwell, Holy Roller R, Hush Puppy, Cartman, Wildflower, Brown Tail, Back flop, Gisele-Q,ContinueContinue reading “BB: 12/9 Agony at the County Gisele/Focker Q”

Tomorrow will provide a trip around around the world and a history lesson. Bring a coupon for EC.

Co-Q Mash-up week has been a blast! Hopefully many of you are in pursuit of The Eclipse! I, shamelessly, am not but am sharing the Q tomorrow with one of F3’s finest, Jewel, to help you get there. “Russ the Jewels” will allow you to achieve that illustrious Eclipse but we’ll make you work for it. We will runContinueContinue reading “Pre Blast – The Ruiner w/ Russdiculous and Jewel – 12/12/2020”

What a Pleasant morning it was. 45 degrees and the stars were out. PAX saw at least two shooting stars (and maybe imagined some during the workout). It was a battle of good and evil. Strong HIMs:HeimlichWildFlowerFockerSump PumpPlumb BobTimeshareHushPuppyDiablo Q – Holy Roller Q COTHoly Roller lead a Mosey around the park, grab coupons andContinueContinue reading “BackBlast Wisteria@Pleasantville Co-Q 12/11/20”

Come to the Garden tomorrow to learn why some minnow’s move quickly upstream and find out what Nice and Slow has in mind for a birthday present. Be ready to roll at 5:30 AM because we will not be stretching or warming up. No coupons.

If you plan to post in the morning, choose Vets. Bring a coupon for the Stiffies and Rubbers mash up. Bring gloves for protection. Stay hard!

Our group of nine started with a warm up lap around part of the park. We proceeded to stretch and warm up at the tennis courts. After our warm up – Catfish laid out a Jack-Webb Bear Crawl/Burpee routine. 4 bear crawls, 1 burpee; 8 bear crawls, 2 burpees – all the way up toContinueContinue reading “BB – Minnow & Catfish Co-Q ToG @ The O”

You need to come out and experience some Good and Evil. There will be a victory, and it will be yours. It will be fun-hard. Come go to battle with us. Gloves, Coupons and a strong will are recommended.0530 at Norton Commons Amphitheater. SYITG – Diablo and Holy Roller

Come Flop around with us at the Abyss. We will run a bit, hit some ladders, and keep it moving. No coupon needed. We can promise it will be a flopping good time. SYITG – Backflop/Flip Flop (aka, the F3 Flop Bros.)

Do you have a sweet tooth? If so, you should come on out to The County and join SweeTART and Jolly Rancher for our Co-Q Mashup. These two brands have spawned into all sorts of different varieties. The weinke does the same. Bring a coupon! SYITG – SweeTART and Jolly Rancher out!

Pew Pew and YHC will be leading the fine PAX of the station through a total beat down in the morning. We will get the muscles and lungs burning at the Inferno! Gloves recommended. Grab a friend, stay on the good side of the tracks, and get better! SYITG!!

It’s going to be sink or swim at The O in the morning as Minnow and Catfish migrate from The Garden for a beatdown at F3 Louisville’s birthplace. No coupons needed. We will run and there may or may not be some burpees. Come see what it feel likes to be a fish out ofContinueContinue reading “Pre-Blast – Catfish/Minnow Q – Temple of Gloom at The O – 12/10/20”

BUSCHHHH and I have some cold beers with your names on them. Please join us at the Garden and get better. Bring gloves, bring a coupon, and don’t forget to pay your tab! Cheers 🍻, NattyLite and BUSCHHHH https://media1.giphy.com/media/ZRuwcVRYANyz6/giphy.gif

Dynomite & Gypsy Co-Q Mash up 12/9 @ The Bridge So I’m not going to lie….I was a little behind on putting together a Co-Q for this week. Yes, I got the blast about it a month in advance. Yes, I read the reminder from Jolly….what can I say, I am a procrastinator. Regardless, weContinueContinue reading “PREBLAST 12/9 THE BRIDGE @ POSH”

Whats better than one inappropriate name for a workout……..TWO inappropriate names for a workout. That’s right, weird names for private parts will be at Vets tomorrow morning. Come on out with Bunghole and No Nuts for a “lower body” beatdown. Mumble chatter will be strong in the morning. No coupons needed!

As we continue mashup week tomorrow you will feel like mashed potatoes when you leave the agony. If that’s not motivation to join us at 5:30 I don’t know what is. Join Focker and Gisele with your coupons and gloves.

Going to pull out the weights and such for an old fashion heavy in the morning!!! Minimal running and moderate lifting, bring your gloves and a shitty Mutt attitude!!! SYITG!

Kilo & I met in January ‘13 when we went to training together for the company we still work for as Pharmaceutical Sales Reps. Kilo joined F3 in July ‘17, where he was given his name because of his profession & when he head locked me in December ‘17 I too was given my nameContinueContinue reading “Nino Uses a Kilo Worth of Burpees & Water to Grow The Garden 12.8.20 BB”