Hello. F3 Westshore in Bay is still working out daily in Bay but we have been posting our updates to Facebook and Twitter. Soon we will be launching a new F3Cleveland website that will include any information about the workout locations in River, Bay and Brecksville....

https://endurancecui.active.com/event-reg/select-race?e=49669454&rc=X-1V1RTSFN&rf=8109514f73d142b282cdc0fd3638ce32 Link to the Tough Mudder. Sep 8th event. In Pittsburg, Full Mudder on Sat, Sept 8th. 2hr drive + 1hr early arrival, so thinking that a 9am start...

0545 Bay High Go

4-18-18 A/S Preblast 0545 Bay High School The Persian Pacers are attempting to claim stake to The Land. We need Cavaliers to help and defeat these annoyances from the west. Who will post?

4/11 Bay High @5:45 Let’s get some! Who will post?

PreBlast Mod Monday 0545 Cahoon Park Who will post?

Demons from Kansas City are descending upon Cleveland - who will post to help vanquish these foes? 0545 at Bay High

AS Backblast. PAX. Yahoo, Flight Tower, Bell, Jagger, Captain, McKenzie, Aflac, Palmer, Q tip, ZZ, Sprinkler, Bogey and Q Kitt. 2 visitors from the South joines us for the AS. Stairs/merkins/dips/vups ×4. 1 mile run in the middle. Thanks for posting guys

Bay High 0545 Lots of stairs

Modified Monday PreBlast: Monday the 12th. A mod mod Murph. Time 0545 Cahon Park Who will post?

PB: 2/26 Cahoon 5:45 am Murph Style workout Who’ll post?

Hail to the 9 PAX that braved the rain and posted for the mod murph:Palmer, Bogey, Aflac, Widget, Sasquatch, Captain, Patagonia, Putty, Jagger (Q), Kitt (Starsky). Warm up: side straddle hops Imperial walkers Arm circles 10 burpees Thang: 2 mile run 200 merkins 300...

Preblast: 2/2/18 - 5:45 at BHS. Who will post to slay some demons and ice dragons - 16 degrees

PreBlast: Mod Monday Mojos Mosey About 3 miles with thangs mixed in. AO: Mojos Time 0545 Who will post?

My inner Demon is tired of the hard snow. Calling for Devils Playground.   Time: 0545 AO Devils Playground.   Who will post?

BB: 1-5-18 10 PAX: Marvin, Jagger, Genesee, Aflac, Bogey, Palmer, 8-Ball, Kitt, Bell, Patagonia  18/ea: SSH, Imperial Walkers, Jerkins, 4x4s The thang: 1 run (1/2 lap), 5 4x4s, 18 squats, Al Gore; 1 run, 5 Draft Dodgers, 18 lunges, Al Gore. Repeato ...

Cincy in the news  https://www.wcpo.com/news/our-community/have-trouble-hitting-the-gym-this-workout-group-might-be-for-you

12/23 Surprise Saturday A pax of 4 appeared unknowingly how painful a simple 12 sprints could be.  But, they made it and kicked butt. PAX: Bell, Genessee, Lipton, and Clark (Q) Warm-up: SSH x15(ic), IW x15 (ic), arm circled Thang:  50 yd sprint, mosey...

12/23/2017 Surprise Saturday – 7:00 am at Bay High Join me for the 12 Sprints Before Christmas! It’ll be the gift that keeps on giving.

Bring the chaps. Demon PreBlast  Demon - the we want to fit into our leather pants (or chaps) during this holiday party season edition - pre-blast: Tomorrow 12/8 Bay High School 5:45 am Let's chase the Demon out of the Westshore. Props to those who have already...

DEMON SLAYING 12-1-17 Bay High 5:45 Who will post?

Athenian slapicon Backblast. 11/29/2017 16 strong showed on this glorious morning.   PAX  8ball Kitt Captain Marvin Mackenzie Clark Patagonia Qtip Jagger Snowman Oscar Sprinkler Aflac Palmer Bell Q Slappy Warmup----SSH, goofyman, IW Shoreline...

Time Warp Backblast: 6 PAX took a stroll through the park then met for coffee.  Bell, Slappy, Jagger, Marvin, Bard and Q Kitt.  With 80s music (Huey, The Boss, Def Leppard, Survivor, Van Halen) the pax hit 3 picnic table stops and ran through the woods....

Post Thanksgiving Demon Pre-Blast: The demon must have gotten wind of the impending doom.  Pretty sure I️ saw I️ night light on at the field.   Come burn off the Thanksgiving feast and slay the beast once again.  This is a 2.0 friendly workout...

Tuesday toss up Preblast Bay high 5:45 Bring your big boy shoulders Who will post?

Backblast Mod Monday : 31 deg. and to dark to see who was there.  PAX. So I wasn't fully paying attention to who posted. Sorry if i left anyone off the list or added to. Its so damn dark.  PAX: Snowman FNG, Bell, Sashquatch,  Aflac, Malibu, ...

Pre Blast. Mod Monday  31 deg. Partly cloudy.  Cahoon Park  0545 Who will post?

 Demon Backblast: Bard Beatdown  14 PAX united in November brotherhood with the sole goal of beating back the Demon—this was considered revenge on the Demon for breaking my Q hymen: @Ken "Aflac" Randazzo, @Dan "Palmer" O'Brien, @Sean "Bogey" Abrams, @Jerad...

Bard stepping up for a VQ. The Demon  Preblast: Friday 5:45 Demon BHS Who will suggest the place and then not post?? (*cough* @Ed "Genesee" Leader *cough*)

For Whome the Bell Tolls. 14 PAX braved the frost and cold to take on and defeat the Persians.  They did everything from bear crawl to burpee to track down and defeat the enemy and finished them off with a commando. SSH x20, Imperial Walkers, Merkins x20...

Much delayed Backblast  Modified Monday Morning 11.13.17 A PAX of 12 joined together like the Avengers to modify their Monday mornings.  8-Ball, Aflac, Bastille, Bell, Bogey, Doogie (Irish Goodbye) FNG Widget, Jagger, Palmer, Q Tip, Slappy, Sasquatch Q Warm...

PreBlast Modified Monday Morning 11.13.17 0545 Cahoon Park. Who will post?

Cold/ Windy start to the day.  Felt great Backblast: The Demon  14 fearless men of F3 started a frigid Friday with a pounding of the Demon.  Aflac, Bastille, Bell, Bogey, Captain, Clark, Genesee, Jagger,  Kitt, Patagonia, Palmer, Sprinkler,...

The Demon is calling out to us the sweet sound of the Sirens. Let us crush the Demon in a battle of epic proportions.  Who will post?  Bay High  0545 11.10.17

AO update: repaving at Cahoon. Lets meet at Huntington beach. The lot on the north side of Lake by the Honey Hut.  Time 0545.  Who will post?

A new demon attempted to take over Bay High.  His one weakness, Slaughter, and thankfully the PAX knew the lyrics.   PAX: Aflac, Bard, Palmer, Cap, Patagonia, Clark, Bell,  Marvin, Genessee, Jagger,  Slappy, Casey Jones, 8 ball and Q...

The Persians were stunned to find a PAX of 14 ready and eager to turn sugar into power, thus leading to a merciless BeatDown of their army.  It’s not debatable as to who the saints are today.   PAX:  Jagger, Q-tip, Marvin, Palmer, Genessee, Patagonia,...

The cowardly Persians have waited to bypass Hallows Eve to take a chance on the Day of Saints. They shall not be so lucky. A/S at Bay High 5:45 am - who’ll post with belly full of sugar turned to venom to spill the blood of Persians?

Its time to reclaim dominance over the merkin. I purpose a new daily merkin challenge.  75 merkins per day for the month of November. Should help us with the Mod Murph and more importantly, our beach body.  Who will join me?.

Backblast: Modified Monday.  The Murph 10 PAX shook off the weekend rust by tackling  the Mod Murph.   Lumbbergh, Patagonia,  Bell, Jagger,  Qtip, Slappy, Palmer,  Aflac, Malibu and Q Kitt.   Great job guys. It was a windy...

Demon back blast: 8 hardened PAX joined forces on a seek and destroy mission at 0545 at Bay High.   Aflac, Palmer, Sprinkler, Kitt, Patagonia, Casey Jones, Bell (straight from GNR concert) and YHQ.   Warm Up: SSH, Hillbillies, Shoulder Circles,...

ALERT! A suspicious creature was spotted near Bay High this afternoon.  A search and destroy mission will assemble to conquer the Demon before first light.   Pre-blast: 10/27/17 0545  Bay High Who will join?

BackBlast for 10/25 16 PAX (Marvin,bell,Patagonia,kitt,jagger,pops,palmer,qtip,Malibu,genesee,lumbergh,FNG aflac, special appearance from sasquatch and bard, an early departure from sprinkler,  and the VQ Slappy) met the Persians at the shore and swept them away...

10/25/17 5:45 am. Bay High Prepare your legs gentlemen. The Athenians call. We will join them to turn back the Persian tide.    Who will post?

Back blast: 10/23/17 12 PAX: @Dan "Palmer" O'Brien , @Dan Frindt "Bell" , @Dan Needham "Sprinkler" , @Dean "Kitt" Higgins. , @Greg “Lumbergh” Kandra , @Jim "Jagger" Slater , @Karl Bekeny "Que Tip" , @Kevin "Sasquatch" Nowak , @Nick Marple "Bouche" , @Roger Jones ,...

Pre-blast: 10/23/17 When: 5:45 Where: Cahoon Park What: 1/2 mod Murph + 1/2 bench stations  Looking like a beautiful fall morning, who’ll post?

Warm up: SSH, IW, arm circles and hugs, CW the thang: 20 Merkens  20- squats  2x10-Sally up down Merkens 2x10-Sally up down squats 30 second speed Merkens  30 seconds speed squats 10 groiners 10 scorpion kicks 15 yard: High knee Butt kick Karioka ...

5:45 am Bay stadium 50 degrees and dry!! We will be using cinder blocks... in case you want to wear gloves. SYITG  Who will post?

You can’t spell Hard Commit without a DR, but 6 beasts of the westshore posted anyway to defend the Greek nation and send the Persians away to hell.   PAX:  QTip, Lumbergh, Jagger, Patagonia, Bouche, and Clark (Q)   Warmup:  SSH x20 (IC), Samari...

Spartan / Athenian - call to arms - 5:45 am at Bay High.  How many will post to defend?

http://westlakebayvillageobserver.com/read/2017/10/17/free-fitness-club-for-men-builds-health-friendships

Warm-up: Side Straddle hop Windmills Arm circles  2 Laps brick Indian Run 8th Circle - all harder 1.  20 popomatics with hand clap 2. 20 v-up Thor’s 3. 15 Hulks 4. 20 jumping samurai lunges 5. Planktanamo! 6. burpees bear crawl full circle  7....

Warm-up: Side Straddle hop Windmills Arm circles  2 Laps brick Indian Run 8th Circle - all harder 1.  20 popomatics with hand clap 2. 20 v-up Thor’s 3. 15 Hulks 4. 20 jumping samurai lunges 5. Planktanamo! 6. burpees bear crawl full circle  7....

Special Halloween Friday the 13th Edition ☠️☠️☠️ 10.13.2017 Time: 0600 ***Note later start*** A/O: Bay High School Many are called, few are chosen

11 PAX vanquished the Persian assault this rainy morn: @Bill Green Lantern Fisher - FNG, @Dan Frindt "Bell", @Dan Palmer O Brien - FNG, @David "Pops" King, @Dean "Kitt" Higgins., @Greg “Lumbergh” Kandra, @Jim "Jagger" Slater, @Karl Bekeny "Que Tip", @Nate Apples...

PB: 10/11/2017 Where: Bay High (if severe lightening look for Omaha/change of plans) When: 5:45 What: Spartan/Athenian with slight modification  Who’ll join me to kick some Persians back?

It was a day of rediscovery. 7 eager to learn PAX posted for a Devil's Playground beatdown.   Patagonia, Haskel from F3 Brecksville , Slappy, Bard, Jagger and Q Kitt  Warm up: SSH, Finkle Swings and merkins.  The Thang: The Columbus  up the...

PreBlast Mod Monday.  A day of discovery.   0545 Cahoon park Who will post?

Backblast:  S_________ Saturday (re-branding ongoing at Mojos by popular demand- “to cast out the Demon”, “keeping the Demon at Bay”, up for further discussion) 0700 Hours Oct 7, 2017 Bay High School Pax: @Nick Marple "Bouche" @Jake "Patagonia" Hone, YHQ The...

A PAX of 10 joined forces in the rain and gloom to take down the Demon. Bard, Bell, Captain, Jagger, Kitt, Patagonia, Q Tip, FNG Apples, FNG DJ Dragnet, Sasquatch (Q) Warm up: SSH, Imperial Walkers, Fred Astaires The Thang: Escalating Burpees Around the house: groups...

Bay High 0545. Time to show the Demon who is boss.  Who will post? Coffee at Mojo to follow. 

Pax: Clark, Patagonia, Bell, Jagger, Kitt, Bouche, Sasquatch, Bard, Gennessee, 8-Ball Serpentine with burpees and extra merks COT: prayers for Las Vegas and hurricane victims. Be a source of strength, devotion and humility like Hanuman...

Spartan/Athenian 5:45 am - Bay High School Weather: 65 degrees and clear Who will commit to fight the Persian hordes?

A PAX of 10 modified their Monday to the barking of a Q in cadence: Bell, Bouche, Captain, Marvin, Patagonia, Pops, Q Tip, Slappy, FNG Wham-o, Sasquatch (Q) Mod Murph in cadence. Slipped an extra 20 Merkins into the circuits for 220 in all Core while waiting for pull...

Cahoon Park 0545 Who will post?

9/30 Suicide Saturday  6 crazy PAX appeared for a BearDown with suicide in the name.  And even the padlocked entrance couldn’t change their minds leading to crawling under a fence. PAX: Slappy, Jagger, Captain, Bard, Sprinkler, and Clark (Q) Warm-up: SSH...

A mighty PAX of 16 appeared to overwhelm The Demon in the gloom.  It happened quickly, though with much pain to The Demon.   Mostly it was picture day and the PAX wanted to look good.   PAX:  Jagger, Q-tip, Bouche, Bard, Kitt, 8-Ball, Genesee,...

The Demon is screaming early. PreBlast:  The Demon - 9/29 at Bay High 5:45am. Who'll post to clog its throat and make it mute again?

According to the history books... The reason the Persians lost The Battle of Marathon was due to their overwhelming hatred of the Foo Fighters.  The Spartans made their final push/sprints while carrying sony walkmens. We will do the same tomorrow.  A/S...

9 PAX endured the gloom, but warm gloom for a Mod Murph on cadence: 8-Ball, Bell, Captain, Kitt, Lumbergh, Marvin, Slappy, Sprinkler, Sasquatch (Q). One PAX who HC'd and said "bring it on" did not answer the call!  Mod Murph on cadence conquered. While waiting...

09.25.17 0545 Cahoon Park Who will post to try out something from the NWInd F3 bag of tricks?

14 determined holy warriors descended into the depths of Hell itself to strike the Devil in the heart   @Beau "Swabby" Warren @Bill "Marvin" Ferber @Dan Needham "Sprinkler" @Dean "Kitt" Higgins. @F3 Wahoo @Greg Kandra "Lundberg" (FNG) @Jon "Bard" @Kevin...

Nice job Sasquatch 

A strong PAX of 10 surprised the napping Persians by finding them on another battlefield and beating them mercilessly while going uphill.  No casualties to the Greeks, though new aches may be found later in the day.  Success.   PAX: Sasquatch, Wahoo,...

Check out @F3_Cleveland’s Tweet: https://twitter.com/F3_Cleveland/status/909821896992198657?s=09

A PAX of 7 put on their big boy underpants and modified their Monday morning. Bell, Captain, 8 Ball, Kitt, Patagonia, Skippy, Sasquatch (Q).  Warm up: SSH, Imperial Walkers, Arm Circles, Down ups Workout:  Set up 6 cones at 5 yard increments.  Shuffle...

Columbus  Pittsburgh  Memphis

No Athenians showed this morning. Just Elite Spartan warriors. Needless to say, the enemy was slaughtered.  Pax: @Dan Frindt "Bell" @Dan Needham "Sprinkler" @Bill Hensel @Dean "Kitt" Higgins. @John "Bard" @Kevin "Sasquatch" Nowak @Louis Buchino, YHQ The Thang:...

Represented F3 at The Mudder in Pittsburgh.   10 miles  20 obstacles  Finish it off with a beer.

The DEMON called and 7 PAX rolled in to take it on - hook, line, and sinker.  Ultimately, the PAX’s balls were too heavy and effectively bowled the Demon down.   PAX:  McKenzie, Bard, Slappy, Captain, Sasquatch, Patagonia, and Clark (Q)   Warm-up:...

A persevering pax of preeminent Spartan patriots publicly prevented a pervasive Persian plague, pleasing the patriarchs and preserving peace in the Peloponnesus.  The Pax: Kitt, Bard, McKenzie, Patagonia, YHQ The Thang: warmup. Modified Cooper - 3 miles in 1/4...

https://youtu.be/tT7afkk2toA Apparently i need to slow down my count a little. 

Backblast: Mod Monday Morning 09.04.17 A PAX of 6 braved the holiday morning. Bench you were glad you did. Pops, Genessee, Kitt, Patagonia, Bell and Sasquatch (Q). Warm up: SSH, Imperial Walkers and arm circles.  We ran the benches of Cahoon, 39 in all over about...

Captain v Slappy

10 Bulky Men appeared looking like mini hulks after completing the merkin challenge.  Clark brought the big gun bricks via the trunk of his Kia (sagging like it held 3 dead hookers in the trunk).  The Demon stood no chance.     PAX:  Kitt,...

9/01 The Demon - 5:45 am at Bay High Gonna be a whirlwind of fun!  Who will post?

An octad of PAX rolled out to meet the Persians in the early fog and swiftly decimate their morale with quick death.   PAX:  Sasquatch, Genesee, Bell, Sprinkler, Bouche, Bard, Malibu, and Clark (Q)   Warm-up:  SSH x16, IW x16, Jerkies while Q...

Suit up for battle, the Persians are ready for their weekly lesson. Spartan/ Athenian 8/30 @ Bay High w/ 5:45am start.

Check illpushyou.com for times/tickets. 

Back Blast: 8/28/17 6 PAX: @Bill Hensel , @Dan Frindt "Bell" , @Dean "Kitt" Higgins. , @Nick Marple "Bouche" , @John "Bard" , Patagonia/Q 2 miles, pull-ups, merkins and squats  GMTs, sherpas, Chris angels, scissor kicks, forgetting one on 6MOM, monkeys  TAPS...

Backblast:The Demon  The 90s demon was knocking, 10 PAX answered the call.  Patagonia, Clark, Buchanan, Casey Jones,  Captain, Sasquatch, Slappy, Bard, Bell and Q Kitt.   SSH and sherpas for WU. The Thang.  Burpee 1/4 mile. 5 burpees every 400...

The demon heard someone mention dial-up modem and came to life in a noisy explosion of electronic energy.  Time to put him back in the 90s where he belongs. Who will help me slowly upload the demon Into Obscurity.? 0545 Tomorrow  Bay High

8/23 Spartan / Athenian   10 Strong appeared in the early gloom to pursue the Persians and give them a whoopin.   PAX:  Sprinkler, Kitt, Sasquatch, Bell, Bard, Slappy, Patagonia, FNG – Dan Las “Fitz”, Malibu, and Clark (Q)   Warm-up:  SSH x20...

Backblast: Modified Monday  PAX: Captain, Patagonia, Bell, Sasquatch,  Bouche, FNG Bard and Q Kitt.   7 pax posted in the gloom this morning.  It sure is dark these days.  Welcome @John "Bard" to the group. Artist, poet, Bay Days Slayer and...

A PAX of 6 hit the fields of Cahoon to crush the Persian advance: Bell, Clark, Kitt, McKenzie, Patagonia and Sasquatch (Q). Warm ups with SSH, Imperial walkers and Merkins Jog over to Huntington Reservation.  Hillbilly's (named thanks to McKenzie) 25s, 50s, 75s,...

Backblast Mod Murph Monday  PAX. Genesee. Clark. Swabby.  Pops. Bouche. Sasquatch and Q Kitt.   Somewhere between 4 and 6 rounds of the Murph were performed this morning by the most bad ass jabronies in all the land. This one went out to all you little...