Category Archives: Uncategorized

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”

It’s been a while since I’ve Q’d but I’m getting back in the saddle.  Come for the Greatest 2 Minute (circuit) in Sports.  Full body workout, no coupon needed. Running shoes a plus. SYITG Fungi

Thanks to the PAX who braved the rain and lightning to join me; we “Mostly”  kept safish under cover. PAX:  Jitterbug (QIC), Stick Up, Bob Ross, Double Down (R), Backflop, Holy Roller (R) COP-  SSH, Imperial Walkers, Kendra Newmans, Stretching, Copperhead Squats, Combo Merkin/Shoulder Taps THANG 1- I had a series of exercises that wereContinueContinue reading “Backblast The Incubator 6/29/20”

7 Pax Holy Roller (R), Brown Water, Bulletin (R), Fouker, Back Flop, Wildflower, Gisele (Q) Weather: 68, sticky and damp Disclaimer was given and off we went on a Mosey to the back of the grounds. SSH, Grass Grabbers, Kendrick Newman, Michael Phelps, Downward Dog to get some good stretching in. After that we moseyedContinueContinue reading “BB: Gisele Q Planetarium @ the Boondocks”

Had a good turn out with eight willing and able men. Wasn’t too hot or muggy. Worked on the tennis courts with some running in place, air squats, jump roping, jump squats, burpees, T merkins, push ups, mountain climbers, Peter Parkers, and growners. After that we did about ten minutes worth of some core work.ContinueContinue reading “6/30/20 BB Yoshi @ The O”

Are you ready to toss some weight around? We will lift, drag, and carry heavy weight around the Mutt as we complete a 10 exercise circuit.  We will share equipment so wear gloves.   SYITG!

What meal is in the Crock Pot? Bring a coupon and some gloves to the Foundry tomorrow. Meet at the basketball hoop. Prepare to ‘stay in your lane’ as we lift, then carry those coupons. Lift, then carry. Lift, then carry. Got it? We will be generously spread out across the main lot, doing downContinueContinue reading “Pre Blast 1-Jul-2020 the Foundry at the County 05:30 Crock Pot Q”

You men inspire me to lead and get better everyday, Thank you! My WHY is to share the best of my experiences so others have the confidence to pursue any venture. PAX: PK + Jitterbug (R) + Stick Up + Arobe (R) + Leno + Ladybird + Bob Ross + Mr Kotter (QIC) Warm Up:ContinueContinue reading “Back Blast 6/26/2020 The Fog @ The Poshlands”