Pax: Shuttlecock (r)(q) I had a bad feeling when Sadie HC that he would be there. 6am came and went and ol’ Shuttlecock was all alone. But that’s OK, I was up and out, so might as well make the best of it. Mosey around school, then head to courtyard. COP: 30 Side Shuttle HopsContinueContinue reading “BB Shuttlecock @ #The Max @ Bayside 5/25”
Category Archives: Uncategorized
PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800
ACCORDING TO A DEPARTMENT OF VETERANS AFFAIRS STUDY EACH DAY OVER 20 VETERANS TAKE THEIR OWN LIVES. IT TAKES A COMMUNITY TO HEAL A WARRIOR™. You can donate here. Meet me ITG where we will get better while remembering those who sacrificed for our freedom. The workout is simple: Run 1 mile 11 Merkins onContinueContinue reading “PreBlast – #theFOG 5/25/19 Abacus Q 0700 to 0800”
Huggies Bday Q @ The Garden 5/23/19
Weather 70 degrees 76% humidity. Cloudy 11 PAX – Huggies (Q), Nice n Slow, Nino, Tool Time, Methane, Husky (FNG), Bob Ross, Latex, Snacks, Dunphy, Frosted Tips Disclaimer Mosey to COP 10 BOYOs Kendra Newmans 10 BOYOs Downward Dog Stretch 10 BOYOs 20 SSH IC 9 BOYOs (For a total of 39 – one forContinueContinue reading “Huggies Bday Q @ The Garden 5/23/19”
PreBlast – 5/28/19 – Loco @ The County – Cowboy Birthday Q
I know this particular beat down isn’t until next Tuesday but I wanted to go ahead and get it in your mind BEFORE the holiday. I have come to find out that with all these F3 folks, birthday Qs are very special. With a lot of help from Viking, I’ve been working all week longContinueContinue reading “PreBlast – 5/28/19 – Loco @ The County – Cowboy Birthday Q”
PB Shuttlecock @ #The Max @ Bayside 5/25
Shuttlecock on the Q at The Max. Come out and let’s get better together. 6:00am @ Martha Lane Collins High School SYITG.
PB – The Hurt 5.25.2019
We will not be running the Murph tomorrow. (I intend to go to the O on Monday for that, and watch CI and Diablo run circles around me, so come out and see that happen.) We will however run, maybe a lot tomorrow. There will be more involved as well. SYITG
5/18 Back Blast – The Fog @ the Poshlands
I wasn’t expect much of a turnout with the AO Olympics going on but was completely surprised to see a full parking lot as I rolled into the Parklands. To my surprise, As I approached the Sprayground all I saw was a large group of women in workout clothes in front of the Gheens FoundationContinueContinue reading “5/18 Back Blast – The Fog @ the Poshlands”
Memorial Murph at the O at 0600 – A CI Motivational
For anyone who’s not done this, here’s your chance. It’s to honor Lieutenant Michael Murphy and all that sacrificed defending our country. And it’s a great test of your fitness and resolve. I hear some of you saying, “But CI, I’m terrible at pull-ups.” To that I say, “you can do 5, right?” You reply,ContinueContinue reading “Memorial Murph at the O at 0600 – A CI Motivational”
5/23 Backblast – Modified Dora at the Temple of Gloom
It’s been awhile since I’ve taken the reins on a Q. I forgot how horribly I sleep the night before … I’m currently on coffee number 3 (or maybe 4) as I write this. As I was thinking about what the workout would look like, I knew I wanted to keep it simple, but challenging.ContinueContinue reading “5/23 Backblast – Modified Dora at the Temple of Gloom”
5/21/19 The Rooster at the Mutt Back Blast
PAX: Alexa, Yogi, Fergie, Meatball, Geppetto, Mouth, Cowbell, Deuce, Fridge, Pork Chop, Big Bird, Mama’s Boy, Buschhhhh, Wham-o(R), Cornbread(R), Wall-E, Juicy, Glen Ross, Tureen, Tiger, Larry Flint, McAfee, Rih-Rih, Plumb Bob(Q) Weather: Clear, around 60 deg, Ohio Valley humidity starting to creep up When trying to plan my beat down I ran across F3’s Six MinutesContinueContinue reading “5/21/19 The Rooster at the Mutt Back Blast”
Pre Blast the Nest 5/25
So BigBird hits me up asking if I can pick up the Q. Sure! No problem! I like to lead and love to hear myself talk. Initial plan was to run the 2.0 field day workout. As it turns out most of the county folks will be lakeside this weekend. So I’ll be shaking theContinueContinue reading “Pre Blast the Nest 5/25”
PB 05/24: Glauc Q, Wisteria @ Pleasantville
Looking forward to my VQ and first ever post at Wisteria! don’t let that vq fool you.. this action will be high paced and get the blood moving. Considering the location of nearby houses (and the fact that it is misplaced) , random music generator will not be there. Looking forward to seeing all.. 5:30ContinueContinue reading “PB 05/24: Glauc Q, Wisteria @ Pleasantville”
5/25- Ruiner PreBlast: It’s Memorial Day weekend…and speaking of memories, remember the last time I Q’d? Yeah…me either.
Yes….it’s been 254 days since my last Q…but who’s counting (quiet down Tron). I know this because it took me longer to figure out how to write this then it did to calculate how long it had been. Come out to the #Ruiner this Saturday and help me shake off my Vegas hangover with some goodContinueContinue reading “5/25- Ruiner PreBlast: It’s Memorial Day weekend…and speaking of memories, remember the last time I Q’d? Yeah…me either.”
5/24 Preblast May Ruck event #ScavengerHunt
Our monthly Ruck event is upon us. Sorry I know it’s falling on a holiday weekend, but with our A-Olympics last week, this was our only option. Come on out for a fun night. If you’ve never rucked before, this may be a good time to see what it’s all about. There will be minimalContinueContinue reading “5/24 Preblast May Ruck event #ScavengerHunt”
Backblast 5/22 @ The Tank w/ Rhythm
It was a perfect weather morning for my VQ2. I arrived early and in the dark quiet I looked at the Veteran’s Memorial Wall and saw the USA flags waving in the breeze. What a great reminder about how good I have it and to never forget the men & women who gave me andContinueContinue reading “Backblast 5/22 @ The Tank w/ Rhythm”
5/23 Backblast the Mutt #extender
Seeing that the extender was open a while back, I jumped at the chance to take the Q. I can’t remember the last time I was at the Mutt on a Thursday. Conditions: clear, mild 75 degrees Q – OJ PAX – Zartan, Blueprint, Rih Rih, PED, Mouth, Larry Flint, Glen Ross, Plum Bob, Zima,ContinueContinue reading “5/23 Backblast the Mutt #extender”
BoW Subbing for Old Bay
Q Nugget Pax Zartan Methane Vincent Violet Tammy Faye Slinky Dog FNG Digiorno Scuba Steve Flo Jo Gillespie Pope Shank Tron Nugget Gearlander: green tights, black F3 shirt, black Adidas shorts and some Mizunos that are on their last legs. Weather was perfect and I walked up to some HIMs ready to see what wasContinueContinue reading “BoW Subbing for Old Bay”
Huggies BDay Q – The Garden @ St. Pats 5/23
Per usual there will be hills, bear crawls and burpees. You may want to wear gloves. Extra credit if you dress up like your favorite GOT character.
BB – Big Mo HEAVY – Worm Q
The Big Mo was rocking on Monday. We had a damn blast. We got after it and had some fun at the end! 13 Pax- WeedWacker, Carlose’, SnowMan, Kilo, Hot Wheels, Meatball, Plump Bob, Atlas, Flounder, BigBird, Thumbtack, Tae Bo, Worm (Q) Partnered Up – 5 min extended intervals at each station Weighted Merkins toContinueContinue reading “BB – Big Mo HEAVY – Worm Q”
5/22 Blender Field Day BackBlast
Pax (28) Mad Cow, Yogi, Geppetto, Digiorno, Diablo, Wham!, SumpPump, Cowbell, Pork Chop, OJ, Pope, Fridge, Zartan, Captain Insane-O, Zoo, Juicy, Backdraft, LoCo, Old Bay, Miyagi, Plumb Bob, Zima, Tureen, Buschhhhh, Deuce, McAfee, Flo Jo, Glen Ross Q Conditions: 67*–dry and perfect for Field Day Field Day 2019 started last year as a joke whenContinueContinue reading “5/22 Blender Field Day BackBlast”
Back Blast: 5/22/2019 The Tank-Drysdale Q
Weather: Just Perfect. 65 degrees with a mist of cool mist from the irrigation system at Veterans Park. PAX: 9 Carlose Snowday Rhythm Atlas Johnny on the Pot Flounder PK(site Q) FNG-Greenwich(welcome) Drysdale(Q) Disclaimer/FNG welcome. This workout was dedicated to the past, present and future veterans of the armed forces, so had a military theme.ContinueContinue reading “Back Blast: 5/22/2019 The Tank-Drysdale Q”
BackBlast 5/22 @ The Bridge w/ Uncle Rico
With Memorial Day just around the corner the PAX decided it was time to work on our dadbods with a little curls for the girls and tris for the guys. Don’t worry though it was a full body beatdown by the end and of course finished off with Pickle Pounders. 8 Pax – Uncle RicoContinueContinue reading “BackBlast 5/22 @ The Bridge w/ Uncle Rico”
PB 5/23/2019 at The Agony
My birthday is today but we will celebrate tomorrow. Presents are welcome bring one of the following. I like Rolex watches, Yeti Coolers, a good attitude, fist bumps or hugs. I’m not shy. Please bring 1 of following. Don’t be the guy in hiding. Come out and get better. SYITG 5:30
Back Blast: 22-May Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q
Weather: 65 deg F, dry, consistent breeze. Even for Crock Pot this was shorts & T shirt weather. PAX: 10 Amelia Kimble Big Bird Seabiscuit Cowboy Bulletin (R) Alexa Gilligan FNG – Gremlin (Welcome!) Crock Pot (Q) Disclaimer/FNG welcome Warm Up: We started with a Capri lap around the school and chapel, stopping to grab 2ContinueContinue reading “Back Blast: 22-May Wednesday #BlackOps #Heavy at #theCounty 0530 Crock Pot Q”
5/23 Preblast at the Mutt #theextender
I can’t remember the last time I made it to the Mutt on a Thursday. I don’t have t shirts or popsicles planned but I do have a doozy of a q in store. Come on out and see for yourself. Syitg -OJ
BackBlast – The Chopper – 5/17/19 – SnowDay Q
PAX: Carlos’e, Crash, Drysdale, Flounder, Meatball, Meter Maid, PK, Storm Trooper, Thumbtack, Worm, and SnowDay (Q). Gave the ole’ disclaimer and informed everyone that we are going to be doing a bit of running. Okay, so it was mostly going to be running, but up hills… wet, soggy hills. We warmed up with an easyContinueContinue reading “BackBlast – The Chopper – 5/17/19 – SnowDay Q”
5/23 Pre-blast — Gillispie Pool primer/Quarterly Q at the Temple Of Gloom
Just a few days away from all the pool openings across the city. Get in that last Thursday Q at The O to impress all the Wendy Peppercorn’s of the world. Or just come out and see a rare Gillispie Q. Regardless of your motivations, it’ll make you better.
Pre Blast – 5/22 @ The Bridge w/ Uncle Rico
Come join me in the gloom for a nice little beat down. Promise to take us on a tour of the Bridge. #Curlsforthegirls #trisfortheguys
5/22 Blender PreBlast
Last week of school was always a great time of the year. Summertime is here, but that last week always had Field Day—which was by far the best day of the year. Last year I rolled out a similar version and we all had a good time. Well, most everyone, as some ended up with someContinueContinue reading “5/22 Blender PreBlast”
Back-Blast – North Posh – 5/20/19
The birthdays aren’t quite as anticipated as they once were but I was looking forward to getting out ITG yesterday and starting 41 off the right way. Several months back, CI Q’d at North and incorporated the lake, about a 1/4 mile from the parking lot, into his workout. North Posh is the most uniqueContinueContinue reading “Back-Blast – North Posh – 5/20/19”
F3 Louisville 