Category Archives: Uncategorized

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”

Six PAX showed up to do something hard in the cold and dark this morning, including Harry Caray, Russdiculous, Sump Pump, Flo Jo, and Motor Boat and No Nuts as Co-Qs. We got right to work. A brief warmup including SSHs, Murcans, and stretching phased into a rucks-on indian file run down to the footContinueContinue reading “BB: No Nuts and Motor Boat Co-Q, BoW at The O, 12-8-20”

Weather: Cold, but dry. I didn’t look at the actual temperature when I got there, but I’m pretty sure the forecast was for 25 degrees. It was cold enough that Storm Trooper and Cartman claimed it was right at the threshold of whether they could attend or not. But, they both showed up, otherwise IContinueContinue reading “Backblast – Loco @ The Station – 12.8.2020 – Captain Crunchberry / Lucky Charms Co-Q – Breakfast of Champions”

It’s the 130th Army/Navy Game Week.  Saturday, Cadets and Midshipmen will battle it out but tomorrow it’s Joint OPs as the Army and Navy come together for Marine workout in the Abyss.  Everyone is welcome, even zoomies and puddle pirates. Come on out, get better.  Bring a ruck if you have one.  If not, comeContinueContinue reading “PB 12/9/20 Escalator in the Abyss”

Vikings plunder and pillage. Long before smart phones kept track of all vital stats one calculation device stood above all the rest, the Abacus! Abacus marked the miles and Viking administered a pillage worthy beatdown of max reps, static holds, and explosive power. Each mile the PAX focused on pillaging their upper, mid, and lowerContinueContinue reading “BackBlast – The Silo 12/7/2020 Run and Pillage (Abacus and Viking Q)”

Agincourt, 1415. The original circle of trust? Note the flag, the peer leadership, and the open to all men factors. Just saying…. It will be cold.It will be difficult.It will be dark.Mother nature will bring the low visibility. Your Co-Qs, No Nuts and Motor Boat, will provide the high stress.And that’s why you should showContinueContinue reading “PB: Nut Cruise at The O Tues 12-8 0530, No Nuts and Motor Boat, Co-Qs”

This picture tells you exactly what we’ll be doing tomorrow at The Garden, so you’ve been warned or intrigued (depending on how big a boy ya are). Additionally, here’s a couple of numbers relative to Kilo & me: 953 & 236. Knowing what these numbers represent may or may not be beneficial to you tomorrow.ContinueContinue reading “Nino Deals (with) a Kilo at The Garden 12.8.20 PreBlast”

LePew has already committed me to something Epic for my 200th Q (err.. 26th Q, 200th post). I’ll see what I can muster up. No coupons needed, but a fair share of running will be involved. We’ll likely do 200 of something, just because. SYITG – Fungi

Come start your day with a breakfast of champions tomorrow at The County. You will get to help settle the most heated debate in the breakfast world. Which is better, crunchy bacon (Lucky Charms’ choice) or chewy bacon (Captain Crunchberry’s choice.) Lace up your running shoes and bring your coupon. Better bring gloves too ifContinueContinue reading “Pre-Blast – Breakfast of Champions -Loco @ The County – 12.8.2020 – Co-Q Mashup – Lucky Charms / Captain Crunchberry”

Over 50 HIMs donated $3,770…providing Blessings in a Backpack to 29 kids for a full school year!Pelican told me I could write as much as I want in this back blast and since he is the assistant to the regional ComzQ, I believe he has that authority.  I am going to try to be concise, butContinueContinue reading “Back Blast – “County Fair” Blessings in a Backpack for Engelhard Elementary”