Category Archives: Uncategorized

It never ceases to amaze me the HIM that show up to dominate a WO that is unbeknownst to them when they wake up. All they know is a place and a time. They show up, dominate, support, push, and ultimately make every other person’s day better, just by being there. I can’t thank theContinueContinue reading “BB – The Silo @ North Posh 2.2.20”

Go ahead and Dab on em’ Andy! He dabbed on my bet last night, which lead to my cranky mood this morning. I showed up a little late at 05:25, which if you’ve Q’d a heavy, you know thats too late for set up. This didnt help my cranky mood. I quickly dispersed weight (sandbags,ContinueContinue reading “2/3 BigMo Backblast #CrankyKilo”

PAX: SweetTART, Meter Maid, Grizzly, Captain Crunchberry (QIC) Weather: Sunny, upper 50’s. Because it isn’t normal to have upper 50’s in February, it seemed like the perfect opportunity to get outside with the kids.  My kids love coming to these F3 Dad things, and I’m happy to set it up when weather / time /ContinueContinue reading “Back Blast – 02/02/2020 – F3 Dads @ The County”

PAX: Mr. Hat, Squid, Backflop, Flipflop, Huggies, Uncle Sam, Abacus, Jolly Rancher, Storm Trooper, and Captain Crunchberry (QIC) Weather: Mid to upper 40’s, very pleasant. Disclaimer (While starting the mosey.): I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye? Short mosey,ContinueContinue reading “Back Blast – 2/3/2020 – Long Run Park”

Don’t let this be you. Be productive at BigMO! sYITG

Is the Super Bowl awesome? Yes. Are the countless snacks and ‘tizers and tasty adult beverages with friends just as awesome (or maybe slightly better)? Yes. Is starting the week off right w/ your F3 brothers even better? You better believe it. We will work off at least 2-3 trips to the buffet tomorrow ITGContinueContinue reading “Pre-Blast 2.3.2020- North Posh an ode to one of the greatest comedic actors of our time.”

Come rock out with me at Long Run. Start your week off a little early. It is amazing what you can accomplish with 30 extra minutes in your day. You can expect a little running, a lot of sweating, and a little rock and roll too. Bring your gloves for coupon work, your positive attitude,ContinueContinue reading “Preblast – BO @ Long Run”

0700 – 0800 38 degrees 98% humidity Wet pavement 27 PAX got after it on a beautiful, balmy, soon-to-be-spring morning. I appreciate every one of you being there, working hard, and affording me the opportunity to lead. PAX Deuce / Daisy Dukes (2.0) / Barney Fife / Sea Bass (2.0) / Sump Pump / FructoseContinueContinue reading “02.01.20 Domino / The Hurt / The Mutt (BB)”

The below is my post from 2019. It still holds true so I figured I’d make it easy on myself and use the same words. Alright PAX! February is the month for love and I have a challenge for you should you choose to accept it. Allow me to preface with a story. About 6ContinueContinue reading “2nd annual February M Challenge-2020”

Nice 37 deg morning (although 37 felt like an 85deg steam room during the workout) with some fog floating and wet pavement….I didn’t blink at an opportunity to help Valdez out when he asked if someone could take his Q for the nest. Him and the BRAGG boys have been getting after it in preparationContinueContinue reading “BBlast 2/1/20 WILDflower @the nest #THE COUNTY”

PAX (10): Escort, Eto, Flo Jo, Handbook, Kilo, Russdiculous, Shyster, Violet (Q), Whitney (R), Worm Conditions: 34 degrees, Light Wind, No Rain Warm Up: Mosey around the tennis courts to Cogan’s Cove  (bottom of hill on Briar Hill Road) Body Rotation (5 Head and Neck, 5 Hips, and 5 Knee and Ankle rotations) Kendra NewmansContinueContinue reading “Back Blast 1.30 ToG @ The O”

It’s Super Bowl weekend! Get out to the Mutt tomorrow ready to compete. Your team needs you! Start February off right. No excuses. No hesitation. Just HARD COMMIT without giving it a second thought. You can worry about everything else after you gift yourself one hour of getting better. (Fear not, we will stay onContinueContinue reading “02.01.20 Domino @ The Hurt @ The Mutt (PreBlast)”

Anyone remember this Fuel?….Well ya might need some before tomorrow’s NEST workout. Come on out to the County for some great mumble chatter, fellowship and some straight WORK. Bring gloves…we will be using coupons….modify as needed…. SYITG – WILDflower

What could these things possibly have in common? Find out tomorrow!

24 Pax:  CI, GR, Busch, Sump Pump, PED, Fergie, Pork Chop, Airplane, Blueprint, Trump, Frankenbaby, Pope, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Kobe, Fridge (Q) Conditions:  Dark This workout was in honor of Kobe Bean Bryant: 5:30 – gave disclaimer and we off to the basketball courts we went. Thing 1:ContinueContinue reading “B/B 1/27 Monday B/O @ The O”

Pax (19) – Duckling, Pork Chop, Deflator, Pelican, Bulletin (R ), Cratchit, Airplane, Wham, Glen Ross, Tureen, Deuce, Tron, PED, Buschhhh, Geppetto, Back Draft, Digiorno, Noxeema Jackson, Fergie (Q) Weather – High 30s, damp. The rain held off (mostly) until the end.   Knowing the crowd, getting wet was not really an option. Chance ofContinueContinue reading “BB: 1/31/20 – BO @ Mary T”

PAX: 11 Fungi Gisele Cratchit Brown Water Kimble Captain Crunchberry Bulletin (R) Backflop Wildflower OJ Crock Pot (Q) Weather: 31 deg F, 84% RH, no breeze. Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily onContinueContinue reading “Back Blast “Follow the Leader” 30-Jan-2020 Thursday the Inferno at the Station 05:30 Crock Pot Q”

14 of us brave PAX got after it Tuesday on a perfectly, crisp, cool morning.  Viking came rolling in slowly about 50-55 mph just in time to make disclaimer. PAX: Uncle Rico, Fructose, Viking, Catfish, Husky, Wapner, Lady Bird (Respect), Jewell, Stickup, Gypsy, Huggies, Latex, Nice n Slow, Q: Milton In the PB I saidContinueContinue reading “Back Blast- 1/28 The Cliffs @ the Garden”

Marc Weinberg personally told me there is zero chance of rain tomorrow at 5am. Zero. Disregard the fake weather news out there, and come out to the Mary T. It’s January, so I would wear gloves. Not saying we are going to use coupons however. Also not saying we won’t. I would also wear shoes…Yes,ContinueContinue reading “PB: 1/31 – F40206 – BO @ the Mary T”

14 PAX got better at the county today. Fergie, Hush Puppy, Focker, PorkChop, Abacus, Mama’s Boy, Double Down (R), Jerry Maguire (R), Holy Roller (R), My Pleasure, Red Card, Viking, Scratch N Dent, Airplane – Q. Conditions: partly cloudy, 29 degrees. Quick mosey around to the front lot for COP: grass grabber (IC), toy soldiersContinueContinue reading “Back blast the Agony 1/30”

Thanks again to Nino for keeping me on track for Iron Horse and to Kilo for giving up his Q spot. Here’s what went down. PAX- Jitterbug (QIC), Domino, Uncle Rico, Tenderfoot, Maxi, Buzzsaw, Dynomite, Ripple, Stick-Up Short Mosey to Coupon Lot-  COP- SSH, Grass Grabbers, Imperial Wakers, Stretching, Kendra Newmans, 10 Merkins, 10 CopperheadContinueContinue reading “Backblast 1/29/20 The Bridge”

This mornings workout made the entire body feel alive. Started with the normal stretches, then mosey to the big parking lot to get cinderblocks. Did three separate sets of different exercises, varying from Merkens, to Burpee‘s, to jump squats, to Peter Parker‘s, to running a lap around the parking lot, holding a cinderblock above yourContinueContinue reading “BackBlast @ Yoshi 1/29/20”

If you check the F3 calendar you might have seen this new event pop up today.  Well, it’s time to celebrate 2019 and the Mutt guys are really only good at a few things….like never ending black ops, attending happy hours, and busting balls. So cut out early this Friday and join us at ourContinueContinue reading “Best of the Mutt 2019 Roast preblast”

Join me as we run all the way to Lexington.  We will pick up a few stranded mountain climbers, sadies, and Bobby Hurley’s along the way.  Should be a good time.  SYITG!!

What meal is in the Crock Pot? Tomorrow at the PVFD BlackOps we will play ‘Follow the Leader’, but it will be no day for children. We will line up coupons then proceed to go over, under, and around them. We will do this by alternating intervals of strength and agility. We’ll move every muscleContinueContinue reading “Pre Blast “Follow the Leader” 30-Jan-2020 Thursday BlackOps at Pewee Valley Fire Department 05:30 Crock Pot Q”