Category Archives: Uncategorized

I grabbed the Q tomorrow for my 150th post. 7/22 will be my 1-year anniversary with F3, so come join me for a beatdown celebration! Coupons are onsite, bring gloves and running shoes. Pre-run @ 0500, Beatdown @ 0530.

Woke up late and send PK a text to let him know I’d be coming in hot. Rolled into the lot at 0531 to see PK leading the men (Ladybird, Bob Ross, Presto, Wax On) on a quick mosey. I joined in progress and we made a quick stop at the bridge for some COPContinueContinue reading “Back Blast – Incubator at Posh – 07/10/2023”

3 HIM decided to get better: Dot, Montezuma, and YHC. Side straddle hops, sandbag grass grabbers, downward dog heel, calf, leg, and hammy stretch. Sandbag workout: 55 Sandbag clean and press; 55 Curls; 55 Burpee over sandbag hops; 55 Shuffles 40 Deadlifts; 20 Weighted Squats; 200 Calf Raises with sandbag over shoulder Ruck Workout: 11’sContinueContinue reading “BB Pizza Brew Ruck (and Sandbag) Ops 7/9/2023”

It’s been a month or so since I have Q’d – which is a long time for me. Looking forward to getting back in the saddle to lead the HIMs of the Poshlands. We will be on the move with some interval running mixed with some sets of work as an active rest. Let’s getContinueContinue reading “Jolly Rancher Q – The Incubator at Posh – 07/10/2023”

Bring a ruck and a sandbag and be ready to sweat. Gloves, water, and a towel also recommended. We are going to put some work in. Afterwards, join me for pizza (Danny Macs) and beers (Butchertown Brewing) both about 100 yards from where the workout will be hosted (Parking lot across the street from MellwoodContinueContinue reading “Pizza Q Sunday 7/9/23 – Black Ops Ruck PT and Fellowship @ Mellwood Art Center (1:30pm EST)”

Going to have a great start to the weekend out at the Patriot tomorrow! Come out to get a little bit of distance, some reps, maybe explore a few things and perhaps see a glimpse of the ghost flag if it makes an appearance. No coupons needed, bring gloves and an FNG. SYITG!!

*****SATURDAY***** Time to wake up later, drink that cup of coffee or water prepost and, slip into the County to earn your weekend. We’ll plan to use onsite coupons(or BYOC) for partner work, mix in light to moderate running and, time permitting finish with a game of Ultimate frisbee. STYIG! HoneyDo

I have the Q tomorrow at Posh. It will have a good Saturday feel to it. We will start with typical warm up then some cardio and on to coupon work. On a scale from 1-10 difficulty I’m shooting for a 7-8. Come join us and bring an FNG!

YHC has the Q tomorrow at the Patriot. There will be a a good mix of stationary work followed by light to moderate running. Bring a coupon and come earn your Friday. SYITG – Backflop Q

Slightly lit and humid as the rainforest YHC rolled in to Bayside about 05:07 ready to kick my own posterior. Finished lacing up the shoes and took a 20 min mosey through the new neighborhood (“Discovery Point”) behind the football field. The playlist was my yearlong bible reading plan including matthew and genesis this morning.ContinueContinue reading “07/06/2023 Backblast – The Big Kapowski – Slide Rule Q”

Back at it with the Bayside Crew! I know that Charolais didn’t pull the punches when celebrating America on Tuesday July 4th and neither will I. We are going to have a number of different ways for putting in the work tomorrow. First a short Pre-Run at 05:00 Then a beatdown at 05:30 The questionContinueContinue reading “07/06/23 Pre-Blast – The Big Kapwoski – Slide Rule Q”

10 chose to join me for some ZOMBIE RUCK PT! Those HIM were Stick Up, Lockbox, Burst, Crawl, Fertile Mertile, Crash, Jitterbug, Nutty Professor, Masse, and me (Pizza). The weather was iffy… but, we powered through like HIM do… Warm up: SSH, Abe Vigodas, Downward dog hammy, calf, and leg stretches. We then popped ourContinueContinue reading “BB Pizza Q Vets 6/30/23”

A beautiful morning in Shelby County with a 65 degree morning, coupled with the July humidity that we know and love. As YHC rolled into the lot, there were already a couple of cars parked – always a good sign. I proceeded to plant the flag, especially important on this day! I took my pre-printedContinueContinue reading “BB – Bayside, The Max, 7/4/23”

PAX: 16Steve-OMontezumaDefectTwisterTsunamiSubprimeLumberghBratXeroxFerbMannequinLightfootMaytagFlex SealSewaneeCrock Pot (Q) Weather: 68 deg F, 85% RH, hazy from the Canadian wildfire smoke drift Disclaimer/FNGYHC 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 on your own free will. This will likely be aContinueContinue reading “Back Blast “A Time For Everything” 29-Jun-2023 Thursday the Bridle at the Stable 05:30 Crock Pot Q”

Location Change. Meet at Lake Forest lodge 7am. Planning an old school summer workout. Some running for sure. No coupons!

Come on out to Bayside @ 05:30 on the Holiday to celebrate my 5 year anniversary. You know you will have way too much to eat / drink, so get up early and earn those indulgences. You can’t do a double if you don’t get the 1st WO in.

Tomorrow at The Nest at 0700 we are gonna do hard things – except burpees and manmakers cuz I hate those and it’s my Q. Some partner work and some You vs You. We have free coupons at The County so you don’t need to bring one. Not much running on this one – ifContinueContinue reading “PB: The Nest at The County 07.01.23”

10 men came, ran hills, lifted stuff and got a little moist.

It was quite an honor to lead the first workout on the brand new parking lot at The Boondocks. Here is a little rundown of our morning… The temperature was mild in the mid sixties…the skies were overcast with building clouds giving a glimpse of the impending storms…the PAX were filled with nervous excitement thatContinueContinue reading “6-29-2023 back blast – Moonshiner @ The Boondocks New Parking Lot”

The plan is to run back PT on the Zombie Ruck. Bring a ruck. If you do not have one let me know. A coupon or sandbag could work although ruck preferred. You could also do 85%(ish) of this workout without weight… if you are looking to modify. Just come join me! I will alsoContinueContinue reading “PB Pizza Q – Vets 6/30/2023”

The Moonshiner is gonna be rockin’ on Thursday morning. Standard F3 bootcamp (sans coupons). Lots of interval running and up tempo work. Come getcha some. -Dauber

When you come out to The Agony tomorrow the theme will be Maximum Effort, that is Physical effort. We will be doing some moving so running shoes are needed and gloves recommended but are optional (No Coupon Needed). Plan to push the Earth away from you and sweat to a random mix of 2000s rapContinueContinue reading “The Agony at The County 6.29.23 PreBlast”

Plan to move across the majority of the site using a variety of movements with various exercises. The WO isn’t run heavy or coupon heavy. Gloves aren’t necessary but not a bad idea. We ride at dawn. SYITG. Nino

PAX: 19 (kinda reminded me of the good old days)DauberBlack BoxPelicanMeter MaidPunky (FNG – Welcome!)Snack ShackPCIMartha StewartY NotNat Geo (R)Ladybird (R)Aerobie (R)AudibleGiselePew Pew (R)AirplaneCochranValdez (Co-Q)Crock Pot (Co-Q) Weather:66 deg F, 88% RH. Muggy. Disclaimer/FNGYHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You asContinueContinue reading “Back Blast 27-Jun-2023 Tuesday the Loco at the County 05:30 Valdez & Crock Pot Co-Q”

What meal is in the Crock Pot? YHC makes his debut appearance tomorrow at the Stable. Bring coupons, wear gloves, and get stretched out because we are going to cover all tempos. We’ll go slow. We’ll go fast. If you’ve read this far, please note that I’m used to a big crowd. It would makeContinueContinue reading “Pre Blast 29-Jun-2023 Thursday the Bridle at the Stable 05:30 Crock Pot Q”