Category Archives: Uncategorized

The last few days have been rough both my parents ended up in the hospital in Alabama. One having emergency surgery and the other fell while waiting for the other to get out of surgery.  I was thinking I would have to go help but things turned out ok. Lessons learned: prepare for the worstContinueContinue reading “PB 10/11 The Chopper @ Vets SweeTART”

For those that monitor the calendar, you may have seen that tomorrow’s workout at Pleasantville is labeled as Super Samuel’s birthday. This will be the second birthday we will celebrate after he passed away. Nuff said. Come get busy with me in the morning. For those doing the Tough in the evening with me, don’tContinueContinue reading “Pre-Blast : Wisteria @ Pleasantville – 10/11/2019”

We will go hard and do some cardio, burpees, merkins, and more fun activities prior to a 30-or-so-minute yoga session. 0500. Long Run Park. We meet by the basketball court off the Flat Rock Rd. entrance. SYITG

It’s going to be a gasser tomorrow, but also part heavy.  So part-time gasser, part-time heavy, full-time fun.  Come early for some extra gas.  Bring gloves if coupons ruin your nails.  SYITG. 

Yo ser la partida a la jardín y yo ser la partida a explorar!! The garden has a lot to offer. I’ve been out there a few times and have been put through some punishment in various areas of the campus…and each time it sucked!….good! (Courtesy of Nino, Mama’s Boy and Fructose)! It’s time nowContinueContinue reading “10.10.19 Cloverfield @ The Garden-BigBird Q”

I’m excited to Q up another WO this Thursday @ The County. It will be coupon free, but every bit difficult to endure. I’ve planned for some Native American style running mixed with station exercises. We will do this together as a PAX and will be better HIMs when we’re finished. SYITG

Had 9 HIM’s out for another perfectly crisp fall morning. I hope this weather lasts a lot longer than last years fall season! PAX – Peach, Alexa, Crock Pot, Uncle Sam (R), Cardigan, Double Down (R), Gilligan, Pelican, WILDflower (Q) Warmup (COP) SSH 30 (IC) Imperial walkers 15 (IC) Kendra OYO Pulse squats 20 (IC)ContinueContinue reading “BBlast – 10/9/19 @The Foundry (heavy) @THE COUNTY. W/ WILDflower”

Come out to the O in the morning as we embark on #SquadGoals to blow your mind.  Every HIM will get better!  SYITG!  FloJo  

13 PAX Had a nice burnout session with coupons, merkin fest, and stair steppin action! With a PK special wrap up Guantanamo’s and some captain Thor! Snowday Atlas Worm Greenwhich Yoshi Zipline Jonny on the Pott Hollar Vincent Flea PK Drysdale Jinxy

Crisp morning at the county but it didn’t stop all 19 PAX from working up a good sweat! PAX: Cratchit, Jolly Rancher, Grizzly, Big Bird, Valdez, Double Down (R), Little Jerry (R), Brown Water, Wildflower, Mama’s Boy, Pew Pew, Cardigan, Red Card, Scratch-N-Dent, Preppy, Care Bear (FNG), Crock Pot, Powder Coat, Peach (VQ) Mosey toContinueContinue reading “10/8 – The County Backblast – Peach VQ”

Come on out for a Merkin and Cupon fest! Bring your gloves! Get your day started right!!

Push n pull, push n pull, push n pull….rinse and repeat! That’s the story for tomorrow’s heavy at The Foundry. Come get better with WILDflower. Bring gloves. SYITG

It was a perfect morning at Peggy Baker Park with a chill in the air (temperature in the 40s), light fog, and 8 HIMs getting after it with high-tempo rounds of Nickels and Dimes.  This was my second Q and I continue to be grateful for the PAX and am humbled to lead.  Opened withContinueContinue reading “Back Blast Tuesday 10/8/19 – Nickels & Dimes @ Peggy Baker BO with Dauber”

Join me at The Mutt tomorrow morning for The Heavy Blender. It’s going to be a perfect morning for very little running & moving some weight. As always, bring a pair of gloves and be ready to work. SYITG!

Arrived at the pool parking lot and Snowman announced he needed a sick day.  I volunteered to take over Q duties so he could go home and rest up for the Tough this weekend.  He handed off his notes and cones with a brief explanation and we were off. PAX: Ripple, Zip Line, Stick Up,ContinueContinue reading “10/8/19 Douglass Hills BO Backblast”

PAX: Dauber, Le Pew, Fructose, Brown Water, Cratchet, Cardigan, Gilligan, Jolly Rancher, Holler, Leprechaun 2.0s(Trekkie, Bus, Brick, Chalamare, Von Braun(FNG)) Rocky-Q. Short mozie then circled up for a warm-up. SSH, Grass Grabbers, Michael Phelps, Downward Dog & E2K. The Thang: Mozie down to get a coupon and headed to the back lot for roll theContinueContinue reading “10.5.19 Back Blast for The Nest-Rocky Q”

So, we finally got a break in the weather. Brisk, clear and 53 degrees. Maybe Gobbler brought it down from Pittsburgh as he made his way across the country to Washington state spreading his message of rucking and leadership. Whatever brought it, we were glad. 10 PAX joined me to celebrate Birthday #46. Special shoutContinueContinue reading “BB 10/04/19. Wisteria at Pleasantville B-Q”

Posting this on behalf of No Show: PAX 13 – Sump Pump, BluePrint, Soft Top, Geppetto, LaMarvelous, FNG – Pokémon Trainer, Banjo, Zonka, Deuce, No Show, Glen Ross, Wham-o (Respect)   Warm up lap around School to church entrance, Abe Vigoda, Grass Grabbers, Downward Dog, Finkle Swings and Hairy Rockettes​   Thang 1 – Circuit WorkoutContinueContinue reading “BB-The Hurt 10.5.2019”

Well…it’s been just over a year since I’ve started this thing called F3 … I have certainly gained more than I have contributed so looking forward to my VQ tomorrow. Come ready for a good mix of blood moving interval fun mixed with some coupon time mixed in for good measure.

Come on out for my VQ – we’ll be doing a DORA with a focus on the 2nd ‘F’ of F3. Gloves would be good if you’ve got them – we’ll be hitting up some coupon work and high-intensity full-body exercise with some interval running. Looking forward to the first of many Qs!

We’ll go back to school for the BO at Douglass Hills tomorrow. Don’t forget, the bell rings early at Douglass Hills. Start time 5:15 Startex Douglass Hills pool parking lot 501 Gatehouse Lane

PAX (3): Fall Guy (Respect), PED, Glen Ross Conditions: 58*, with light rain Going on over 1 year with this black op Monday site. No Q on this one, just me, PED and Fall Guy out in the rain. We all decided to run a mile around the O, then do a few rounds ofContinueContinue reading “10/7/2019 Black Ops at the O BackBlast”

PAX: Whitney, Flounder, Worm, PK, and SnowDay (Q). Weather: High 50’s and wet. Heavy rain at the beginning eventually trickled off to near nothing… after COT, of course. Started off with a disclaimer that I am not a professional and that with this being a “heavy” workout, I pretty much had no clue on theContinueContinue reading “Back Blast – Big Mo (Heavy) – 10/7/19”

Weather: Clear, 61 Degrees with 76% Humidity PAX: 27!!! Airball, Stick Up, Alexa, Tony Malito, Meatball, Atlas, Yoshi, Holler, PK, Nino, Worm, Fergie, Shrimp Boat, Swifty, Lady Bird, Greenwich, Pork Chop, Short Bus, Diablo, Woooo, Carlos’e, Retainer, SnowDay, SweetTart, Whitney, Jinxy, Nice and Slow (Q) Workout: Started with a disclaimer and did some initial exercisesContinueContinue reading “BB 10/4: The Chopper – Nice and Slow Q”