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0530 and see something you don’t see very often in the POGL (if ever?). Burt and Coney downtown checking out the lights, and the finest Tuesday morning AO in the POGL. After the pledge we moseyed to the Hell’s Bells/Tortoises parking lot for a quick warmup. Warmup Good Mornings Imperial Walkers Sir Fazio Fwd Seal Clap Sir Fazio Reverse Runners stretch 5 Control Freak Merkins Upward Dog stretch Thang 1: Diego with Partner 50 Inverted Rows/Aussie Pullups 100 Merkins 150 Squats Thang 2: The Burpee Mile Ran back across 55 to the the bottom of W Moore St. [Read More]

When I heard Triple Lindy would not be at HB on Monday I was elated. That left only his weak-willed co-site Q, Wahoo, to monitor me. Below is what we did(ish) today at HB. The theme was leaning on your brothers when you are struggling to get it together. We had a weight vest we passed around between sets. I pushed everyone as hard as I could without being stupid. I modified my plans when I felt we were taking it easy or switched it up when we were courting injury. [Read More]

I wanted to make this one brutal so I scoured through F3 Greenwood’s IronPAX challenges and merged a few of them together to come up with this. While I was at my work/geek convention (i.e. KubeCon) in San Diego I ran through this workout at the hotel with a 30lb kettlebell (the heaviest one they had unfortunately). In short, it sucked, but do-able. So I grabbed all of the cinder blocks and two spare KB from Hell’s Bells the night before. [Read More]

A few weeks ago I wore my “Where the Heck is Ausfahrt?” shirt when I posted. And HIM Ausfahrt was not there. This prompted some to speak with a German accent… which eventually led to Hans and Franz and “Pumping You Up”. What better theme for a workout than to play songs about girls and get pumped with kettle bells? With my Ausfahrt shirt on and music paused for the pledge we began. [Read More]

So what did Faith Hill have to do with the workout? Nothing. But she sure is easy on the eyes. Oh and she put out an album exactly 20 years ago titled Breathe which was a reoccuring theme in the workout. 10 pax were at the flag ready to roll at 0530 so we got after it. A quick disclaimer, Pledge of Allegiance and off we went. Warm-up: Mosey out to Town Side then head toward Apex BBQ Rd, left on that road until at the back entrance of St. [Read More]

Two years ago I was introduced to F3 and it has become one of the top 10 most impactful relationships on my life to include all people and organizations I have been a part of. You HIM have encouraged and spurred me on to be more in all three Fs than I could have ever imagined becoming. It is with a heart of gratitude that I embark on this week of 7 Qs as I hope to give back to those who have given to me and encourage those who are just beginning their f3 journey. [Read More]

19 Pax showed up to the POGL newest Friday AO. No FNG’s this morning and no time to waste so let’s get started. Quick mosey around the lower parking lot and circled up. SSH’s, good mornings, calf stretch, sir fazio, and goofballs were called. Now that we are warmed up let’s begin. Most of my Q’s have some sort of theme, so we are going to spell out November. Partner up. [Read More]

0530 with one PAX who will remain nameless skating in just in time. YHC reminded everyone this is a weighted workout so be careful with form, and don’t hurt yourself. Started with a parking lot mosey followed by the pledge of allegiance. Warmup: Good Mornings Imperial Walkers Sir Fazio Fwd Seal Clap Sir Fazio Reverse Runners stretch Pigeon Stretch 10 standard merkins 5 McKenzie Merkins (Upward Dog) Thang 1: Kettle Bell Tabatas 15 count of KB swings immediately followed by KB merkins x 4 10 count KB squat and press followed by mountain climbers x 4 8 count KB curls followed by tricep extensions x 4 Thang 2: Battle Rope Team Crawls and Circle of Death Split into Two Groups - Transition once everyone has done burpees on the Yahoo Gobble. [Read More]

I had the honor today to Q at the still relatively new Hot for Teacher - just minutes away from where i used to live about 10 years ago. Although I drive by here frequently, I can’t believe the development… oh well - its 530 - off we go. Oh wait - FNG - just for grins - i had Nature Boy do the disclaimer - (well worth it). I do hope that FNG Bobby Boucher does return…. [Read More]

Date: 10/9/19 AO: #ao-wed-lionsden PAX: Hermes, PBX, Ramsey, Puddles, Sour Mash, Snots, Red Ryder, Chicken Little, Hamm, Head Room, Qwerty, Smithers, Magoo, Biner, Roasters, Theismann, Pet Sounds, Imp, Rooney, Yahoo, WWW I’m nearing my Q goal for the year and that is to Q one AO time a week. I missed one week and that was because I was on my family vacation. I am at 45 of 52 Q for the year. [Read More]