Category Archives: Uncategorized

Looking for some motivation to get up… maybe unsure where you want to go in the morning?  Why not come celebrate Flo Jo’s 40th birthday at the Tank.  Your present to me, come with a can-do attitude, ready to run a bit, and get some good mumblechatter in along the way.  Nothing long distance, justContinueContinue reading “PB – 40th BIRTHDAY/VQ @ Tank with Flo JO”

Come out for the back-to-back Backflop Q’s. We will do some hill work with a moderate amount of running. Bring a coupon and I’ll see ya there in the morn. Backflop Q

As always, it was another great morning with the PAX at the County.  I arrived a little early to set up some of the LED flashing lights with the exercises at the various stations around campus.  I ran into Crock Pot as he was gathering some coupons for PAX that don’t yet have their own. ContinueContinue reading “Back Blast – Circuit Work at the Loco – 07/07/2020”

Full body beat down coming your way tomorrow morning at The Bridge.  Don’t worry, I won’t make your sing the song!  We will be doing a shoulder, chest, abs, legs circuit to start…followed by some work on the bridge!  No partner work or coupons but you will need gloves (if you have been to oneContinueContinue reading “Pre-Blast 7/8 The Bridge at Poshland”

PAX:  Nice ‘N Slow, Nino, Storm Trooper, Huggies, Minnow, Bulletin (R), Cochran (Q) I tried to stay true to North Posh’s original run-centric mission statement, and kept us moving this (humid) morning. We started with a mosey to the bottom of the hill, and then Bernie Sanders all the way back up. After Bernie, weContinueContinue reading “North Posh Back Blast 7/6 Cochran Q”

I hadn’t posted at Long Run Park since the pandemic hit. Upon arrival, I was quickly reminded just how awesome this AO is. It was refreshing to see the familiar faces, endless pavement, and one dim light near the basket ball court. I had my LED lights all in a circle and the PAX wereContinueContinue reading “Back-blast The Gladiator @ The Abyss 7/3/20”

Join me for a circuit workout at the Loco tomorrow at 0530 at The County.  This one promises to put you back on track after the holiday weekend and should be an overall body beat down. Bring your coupons, a friend and a can-do attitude. SYITG! Jolly Rancher out!

Tomorrow is the day we’ve all been waiting for!!  We’re going to get things running in Southern Indiana.  Like all great experiments, (ie. the first polio vaccine, Pavlov and his dog, Democracy) there’s going to be a few bumps in the road.  The only way we can make those bumps smaller is through the supportContinueContinue reading “Pre-Blast 7/7/20 Southern Indiana BO”

There’s nothing a Pelican likes better than a week at the beach. That’s come to an end so time to work off all the extra fish I ate. Come get back in shape with me through a basketball style conditioning session on the legendary Peggy Baker basketball court. Fun fact-Bulletin is the all time leadingContinueContinue reading “Pre-Blast Pelican Q Boondocks 7/7/20”

For the first time in four months Big Mo will be open for HEAVY business tomorrow morning. Weather looks perfect for using those additional 4th of July calories to build stone muscle. Bring a friend, gloves, and a get gains spirit. SYITG Early Birds Get- WORM

After a freedom-filled weekend, it’s time to crawl out of the pool, clean up the beer cans and post.  Should be perfect conditions to slay some hills.  No coupon needed.  SYITG.

Come out to start your Monday off right. Burn off some of that food and beverages from the 4th. Bring a coupon and a winning attitude. SYITG – Backflop Q

Over the past few weeks while visiting the different AO’s, there was one common complaint amongst the PAX – the extra weight brought on by “quarantine” aka the lack of posting as normal or the rejuvenated enjoyment of sleeping in. Regardless, I wanted to do what I could in order to aid in fixing theContinueContinue reading “7/4/2020 Back Blast – The Incubator @ Poshlands”

YHC went out on a limb and asked to change the start time for a Friday (no work for most) Black Ops. I was rewarded with 6 other dedicated HIM who would join me for what might be known as an incredibly stupid workout. Disclaimer- NOT a Professional COP- the usual suspects, SSH, Copperhead Squats,ContinueContinue reading “7.3.20 BB- BO at The Garden”

Celebrated 1 year F3 Anniversary with 10 fellow HIM’s! THANK YOU to all the HIM’s – especially Aerobie – who have & continue to push, pull even drag me to become a better man, husband, father, friend, & citizen of the greatest nation in the history of mankind…AYE! PAX – Gringo, NanMoore, Leno, Ladybird, Jitterbug,ContinueContinue reading “7-3-2020 BackBlast The Chopper @ Vets Aerobie CoQ w/YHC”

QIC: Wham! 12 PAX: Pixar; Butcher; Tin Cup; Russdiculous; Violet; Crock Pot; Blue Print; Handbook; Stick Up; Pope; Pine Cone; Wham! Time: 0530 Weather: Hazy and humid ZooZooLemon Gear Check: Kilo yellow sleeveless Under Armour shirt (with a little side boob action); gray Champion shorts; Kilo yellow reflective vest; Black F3 hat (backwards); Salomon SpeedcrossContinueContinue reading “7/2/20 Temple of Gloom Backblast”

Tomorrow we will cover some ground. Plan on visiting parts of The Poshlands we have not been in a while. We will not need any coupons. SYITG! Stick Up

We will celebrate the Fourth of July tomorrow the only way I know how to at F3. By working out, playing Burpee Football, and having a cold one. Happy Fourth, everyone. Be safe.

Plumb Bob, people will come Plumb Bob. They’ll come to The Mutt for reasons they can’t even fathom. They’ll turn up Cherrywood Drive not knowing for sure why they’re doing it. They’ll arrive at The Mutt as innocent as children, longing for the past. Of course, we won’t mind if you look around, you’ll say.ContinueContinue reading “Pre Blast 7/4/20- Baseball at The Mutt”

Start Independence Day off the right way by earning the day. 1776 will be the obvious theme. It’ll be hard, but fun, in that weird way we have fun. When & Where: Seneca Park at 0700 What: Bootcamp workout (1776) Bring: A Will to work and a chair to rest a little and to enjoyContinueContinue reading “Diablo PreBlast for July 4 Q at The O”

What a great morning, but like any other day there were problems. You see, Airplane had a passport issue and was grounded with a sick 2.0 last night – so, he called me to see if I’d be interested in picking up his flight…errr, Q…at Pleasantville this morning.  So, that was problem number one. SecondContinueContinue reading “Back Blast – Jolly Rancher’s Tour of Pleasantville – 07/03/2020”

“Celebrate Good Times Come On!” 1 yr F3 Anniversary no coupon s needed

You want something intense? You want something that will make you better before the Holiday weekend? I’m bringing the heat at The Abyss. You will be happy you came…well, after the WO that is. Bring a coupon. Backflop Q

It had been a while since I’ve Q’d so I was jumping back into the saddle. I had primed it as the Greatest 2 Minute (circuit) in Sports. I’ll let the pax decide if it qualified. I gave it my best try. Weather – warm Gear – “I really am a Fungi” shirt Tunes -ContinueContinue reading “Backblast 7-2-20 The Agony at The County – Fungi Q”

PAX (11): Softtop, Deuce, Whamo (R), Backdraft, Old Bay, Cowbell, Busssch (R?), Fridge, Glen Ross, Snow Man, Larry Flynt (Q) It was a nice humid morning in the low-70’s…average mumble with pre-runner sightings of questionable characters with backpacks in the neighborhood. Warm Up: Mosey around the school for circle up warm-up consisting of: Side Straddle HopsImperialContinueContinue reading “Backblast 7.2 – The Extender @ Le Mutt”

It has been an embarrassingly long time since I officially Q’d an F3 workout (like 6+ months) and so I will do my best to knock the dust off tomorrow morning at the O and give everyone a good workout. I plan on doing some street running so wear headlamps and reflective gear if youContinueContinue reading “7/2/20 Temple of Gloom Pre-Blast”

PAX (11): Buschhh, DoJo (2.0), Fall Guy (R), Glen Ross, Larry Flint, Left Eye, Plumb Bob, Pope, Tron, Violet (Q), Zima Warm Up: Set 1: Dynamic warm up using the following movements.  Each movement consisted of one length of parking lot: High Knees Butt Kicks Side Shuffle – Right Leg leading Side Shuffle – LeftContinueContinue reading “Backblast 7.1 The Blender @ The Mutt”

Stay in your lane. We lined up on the exposed aggregate sidewalk facing the main parking lot in the ‘short’ direction. Each PAX picked a lane where they would do their ‘down and back carries’. PAX: 6WildflowerHushpuppy (or is it properly spelled “Hush Puppy”?)BackflopHoly Roller (R)Launch Pad (R)Crock Pot (Q) Weather:72 deg F, 90+% RH,ContinueContinue reading “Back Blast “Stay in Your Lane” 1-Jul-2020 the Foundry at the County 05:30 Crock Pot Q”

Ready to accelerate? If you want to achieve, you have to win the war in your thinking first. SYITG for a U v U show down. Yes, running is included for no extra charge. Bring a coupon.

Started the day with some comments about how steamy the weather was and I let the PAX know that it was going to get even more steamy. This comment set the mood for 5 men to workout in the dark together… We began with a Mosey down to the lake side then did 100 yardsContinueContinue reading “7/1/20 BB – The Escalator in The Abyss Training Curricular 87”