Category Archives: Uncategorized

PAX- It’s been an honor to handle the Site Q responsibilities at Big Mo. The time has come to step aside and allow another to lead and grow the site. Come to Vets tomorrow for old fashion Worm Style full body beat down. It’s will be a fast paced circuit. Bring Gloves, Rucks, Sandbags (ifContinueContinue reading “PB Worm Q – Big Mo Heavy 1/6/20”

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” -Winston Churchill. You have a choice.  Wake up, push yourself, or stay home. How do you choose to see this opportunity? Plan to come seize the opportunity. We will do some station work, with a full slate of exercises. ContinueContinue reading “Preblast – The Incubator at Poshland – 1/6/2020”

It was a misty and cold morning at Bayside. The attendance was low but Charolais and I got after it anyway. This was a perfect example of what F3 is about. If it wasn’t for this group then there is no way I’d be out on a morning like this pushing myself to get better.ContinueContinue reading “BackBlast: The Max 1/5/20”

All too often we find our 2.0 following in our foot steps. Grab the 2.0 and come out to set the example. Be the bright light they need. Current weather forecast is 48 degrees, and sunny. We should warm up quick, but you might wear layers as needed. See if you can keep up withContinueContinue reading “Preblast – F3 Dads – 3 PM @ The Firehouse – 1/5/2020”

Humbled to honor this hero this morning in the gloom. 0530 Early start pre Fog for 7 pax ToolTime, Fanny Pack, Yoshi, McAfee, Flounder, Catfish, Kilo Robbie Miller WOD modified for time -1.5 mile Ruck 6 pull ups6 burpee squats6 4ct mountain climbers6 ruck get ups 12 rounds -1.5 mile ruck This was a lotContinueContinue reading “1/4 BlackOps Ruck at Posh”

It’s a new year at Bayside but that doesn’t change anything. We will still be getting after it with some true HIMs tomorrow. Tomorrow will be a full body beat down that will be heavy on cardio. Come see about it! SYITG 0600 -BB

Pax: WhamO, Left Eye, Soft Top, Nugget, My Boy Blue (Respect), Buschhhhh, Pepperoni, Pope, SumpPump, Jawhawk, Pork Chop, Lionel, Bad News (DR from St. Louis), Geppetto, Backdraft, Plumb Bob, Grinder, Cardinal, Fall Guy (Respect), Glen Ross Q.  So we ended up with 20 on Jan1, 2020 Conditions:  Sunny and cool 38* I had no ideaContinueContinue reading “1/1/2020 Blender BackBlast”

It’s that time of year again…The hustle and bustle of the Holidays are over and we’re left wondering what is next?  Well I’ll tell you what is next.  THE 2ND ANNUAL F3 LOUISVILLE AWARDS BANQUET!!!! If you remember last year, lots of fun was had by all.  We laughed…we cried…we drank.  Kilo got us inContinueContinue reading “F3 Louisville 2019Awards Banquet Pre Blast”

PAX: 8 Nice and Slow Captain Crunchberry Jolly Rancher Iceman (R) Domino Nino Gypsy Crock Pot (Q) Weather: 40 deg F, still air (but that may have been because we stayed tight to the building) Disclaimer/FNG YHC is not a professional, nor has he received any certification or training. Everything Q says is merely aContinueContinue reading “Back Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q”

Pax (15): McAfee, Plumb Bob, Old Bay, Barney Fife, Wham O (R), PED, Fridge, Glen Ross, Windshield, Fallguy (R), Meatball, Geppetto, Left Eye, Blueprint, Deuce (Q) Doing this from my phone, so sorry for the brevity. Started with a mosey around the walking path, and then everyone grabbed a coupon and up to the backContinueContinue reading “Backblast – The Rooster 12/31/2019”

The workout theme was focused on the number “20” in recognition of the New Year. PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R),  Zartan, Conditions: 37 degrees with light wind Warm Up: Mosey along running track back to tennis courts BodyContinueContinue reading “Back Blast 1.2 ToG @ The O”

“Damn, Veteran’s is a fine AO.”  That’s the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements.  The second thing I said to myself was “Shit.  This will be the first Chopper of the 2020…I better make it aContinueContinue reading “Chopper Pre-Blast 01.03.20 – Old Bay at the helm”

Nothing like getting out of the car in 40 degree weather and it starting to sideways rain on you. And I mean a torrential downpour. But like they (Abacus I think) say you only get wet once. Because I knew it would be miserable conditions, I wanted to Q something that kept the PAX inContinueContinue reading “Back blast The Incubator 12/30/19 @ South Posh”

What meal is in the Crock Pot? Look, I’ll be honest… I’m not a NASCAR fan per se, but I deeply respect the engineering marvel that is a NASCAR. Engineering a vehicle that can do what they do, with the accelerations they demand, as light as they are, and the ability to survive the impactsContinueContinue reading “Pre Blast 3-Jan-2020 Friday BlackOps at Long Run Park 05:00 Crock Pot Q”

Happy New Year! PAX: Retainer (QIC), Gypsy, Deep Dish, Maxi, Mr. Kotter, Dynomite, Potter, Stick Up, Sweet Tart, Lady Bird. 10 Pax got up and got after it to start the new year right. After a quick disclaimer and mosey around the parking lot, we started the main thang, which will take some time andContinueContinue reading “2020 reps for 2020. BB from the Bridge”

PreRuck 0530 – 0645 Be ready to ruck and PT with this one. TheFog 0700 – 0800 Workout will be difficult and heavy. If you have a ruck, Bring it. If you have a sandbag, Bring it. Modifications will be given. Come out and get out of your comfort zone!!! -Kilo

I fartsacked this backblast, basically completely forgot about it over the holiday and only rememberd it when i was looking back through photos and found the COT video. I hope youll forgive me. PAX Cookie, OJ, PlumbBob, Violet, Handbook, Diablo, Vincent, Tron, Loco, Huggies, Yoshi, Kilo We started with a quick disclaimer and some stretchContinueContinue reading “Really late 12/21 backblast from #TheRuiner”

20 PAX ITG: Cochran Jerry Maguire Double Down Pew Pew Brown Water Meter Maid Holy Roller Mama’s Boy Grizzly Big Bird Viking Abacus Hush Puppy Pelican Little Jerry Asian Zing Gisele Back Flop Bulletin LePew Today’s Objective at The County was twofold: You vs. You Challenge: the PAX pushed themselves to their limits limit thenContinueContinue reading “BackBlast from The County 1/2 – LePew Q”

The temperature was hot enough to melt any snowman that day, but 7 pax beat the fart sack and came out for a light run. Thing 1: partner with coupon for Dora. Partner 1 runs to the other end of the parking lot and does 10 box jumps while partner 2 starts 100 overhead presses.ContinueContinue reading “12/28/2019 Backblast The Hurt at The Mutt”

Glen Ross and I used to joke that it always rains in Pleasantville. When we first started out there, it seemed like it rained, without fail, every Friday morning. It’s only fitting then that there’s a 90% chance of rain for my return to the streets of gold. As Old Bay says, you only getContinueContinue reading “Preblast- Wisteria at Pleasantville- Grinder Q 1/3/20”

7 PAX Digiorno Q PAX: Yoshi Violet FloJo Tron Handbook Fergie Digiorno Q Conditions: High 30’s & Windy Disclaimer given Mosey to The Cage Circle up Warmup: SSH Downward dog Runners stretch Grass Grabbers Merkins Copperhead Squats Michael Phelps Tricep Stretch Shoulder Shrugs Thang 1: Jack Webb 1:4 Amer Hammer’s:Flutter Kicks IC until 5:20, thenContinueContinue reading “BackBlast The O “Bag of Wrenches” Digiorno Q #NYEve”

Did you miss your first chance to get better in the New Year? No worries, tomorrow is back to normal schedule so there should be no excuses. Bring whatever you need to get better. Gloves are recommended and good shoes encouraged. SYITG Sump Pump

As we continue to ring in 2020, we will complete 20 repetitions of a variety of exercises.  And of course, running will be involved.  Bring gloves and your running shoes.  SYITG!

What meal is in the Crock Pot? Look ma’, no hands! When Crock Pot makes the PAX do exercises a different (but very specific) way, will the Garden crew be discouraged? Or strong? Bring gloves for coupons. Bring shoes for running the hill of stolen souls. Hold on tight, tomorrow is you vs. you, butContinueContinue reading “Pre Blast 2-Jan-2020 Thursday Cloverfield at the Garden 05:30 Crock Pot Q”

In the spirit of the season, 7 showed up a week before Xmas eve to celebrate some of Flo Jo’s favorite things form the past year at  The O.  Violet, Vincent, Wham!, Handbook, Yoshi, Ship Lap and Flo Jo (Q) all embarked on workouts of seasons past in anticipation of the Holiday season. If youContinueContinue reading “BB – A Few of my (least) favorite things, Dec 17th at The O”

You’ve all heard of a tractor pull; well, tomorrow is going to be a Big Bird Pull. Come on out to the county and solidify some New Years resolutions that will help make you stronger, faster, and better. We will be doing an AMRAP marathon, keeping track of how many reps every PAX can doContinueContinue reading “PreBlast: LePew at the County 1/2”

For the New Years Day workout I asked Dauber if we could move the start time back to 7 and go for an hour. I wanted to work hard for about half the time and get some burpee football in the other half. He graciously obliged but our relationship has gone down hill since then.ContinueContinue reading “Backblast-Pelican Hangover Heavy Q 1.1.20 Foundry at the County”

20/20 is the plan so we’ll run a little, jump a little, even chill a little. Bring gloves AND an anticipation to get better, stronger One Day at a time…AYE •Refreshments afterward 👊