The Tiger’s Den at Bayside 4.30.19 BackBlast

I’m not proud to admit this, but 10 months have passed since I last posted at Bayside. As 1stF Q with McAfee I strongly feel its our responsibility to consistently try to post at all of the AOs to:

  1. meet as many PAX members as possible
  2. support the Site Qs

Now, one could make the argument McAfee & I didn’t transition into the 1stF Q role until the end of September ‘18, but that’s still 7 months without making it to Bayside, which is still inexcusable & that’s on me. Moving forward I will make my best effort to consistently post & Q at ALL of our AOs.

Weather: I thought it was as close to perfect as can be, a clear 61 degrees with 84% humidity.


  1. Frosted Tips
  2. Birdie
  3. Nice & Slow
  4. Fanny Pack (R)
  5. Banana Bread
  6. Charolais (R)
  7. Glaucoma
  8. Sadie
  9. Huggies
  10. Schotzie
  11. Nino (QIC)

I opened things up by introducing myself to the PAX, specifically to those who I hadn’t met & then gave the disclaimer. I let the PAX know I am not a professional who has received no training & everything I say to do is a suggestion so please modify as needed. With the formalities out of the way we circled up for COP.


  • (10) SSH IC
  • (10) Hand-Release Merkins IC
  • (10) Imperial Squat Walkers IC
  • (10) SSH IC
  • (10) Hand-Release Merkins IC
  • (10) Imperial Squat Walkers IC

The Imperial Squat Walkers are a mother, but they get the blood pumping & we were off on a mosey around to the front of the school to the pavement football field for The Thang…


AMRAP each of the following exercises for the allotted time for each exercise. The completion of all (5) sets of exercises was (1) round, we did a total of (5) rounds.


  1. Jump Squats: 60 secs
  2. Mountain Climbers: 45 secs
  3. Burpees: 60 secs
  4. Seal Jacks: 45 secs
  5. (8) 20-Yard Sprints
  6. Recover: 45 secs

After completing the 5th round we moseyed back around the school getting to the flag 0613…two minutes left meant two more minutes to get better. The PAX partnered up locking ankles for some Big Boy Sit-Ups IC, we knocked out 24 as the watch hit 0615.


  • COR
  • NOR
  • Announcements
    • F3Louisville AO Inaugural Olympics on Saturday 5.18.19
    • May Ruck Event led by OJ (hopefully he shoes up 😉) & Wham! on Friday 5.24.19
    • F3Louisville custom GORUCK Tough on Friday 10.11.19, sign up now because there’s a limited number of spots & they’ll go fast
  • Intentions
    • TAPs for Birdie & his M

I took a minute to thank the PAX for coming out this morning & apologized to the PAX of Bayside for my failure to get out to their AO over the last 10 months. Went to the SkyQ asking he hear out intentions said/unsaid & they he give us the strength/courage to be the men needed now more than ever in our homes/community.

It’s always an honor & a privilege.


Published by Nino

co-1stF Q for F3Louisville

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