🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎The Nest tomorrow will be 🔥! Come out for @Meter Maid and my Derby co-Q. There will be sandbag horse races and other KY derby style events. Followed by great 2nd F activities including beverages with your F3 brothers. Bring a coupon and your favoriteContinue reading “PB – The Nest @ The County, 5/7/22 @ 0700”
Author Archives: backflop
PB – Foundry @ The County 5/4/22, 0530
Come for a traditional heavy that is Derby themed. Never too early to start promoting Derby. Bring a coupon and a your horse pick for Saturday. Backflop – Q
Pre-blast, Defender @ The Patriot, 3/25/22 @ 0530
Get ready, get set, GO!!!! Bring some good shoes and coupon for a beat down tomorrow at the Patriot in LaGrange, Backflop style. SYITG
PB – Loco @ The County, 3/8/22, 0530
YHC gonna bring y’all some fun to the County tomorrow. We will move around a bit and tour the county to see what she has to offer. Keep the coupons at home. SYITG – Backflop Q
PB – Defender @ The Patriot 3/4/22 @ 0530
I’m pretty sure no one has ever used the space we will be in tomorrow at the Patriot. We will work in a ladder style fashion with 5x, 10x, 15x reps of many different exercises. Expect high intensity and fast paced. Moderate running is in store for tomorrow. I mean duh, it’s a Backflop WO.Continue reading “PB – Defender @ The Patriot 3/4/22 @ 0530”
Preblast – Escalator @ The Abyss, 3/2/22 @ 0530
I can promise no upper body for tomorrow. Lambeau’s and Meter Maid’s Qs over the last 2x days have totally destroyed my shoulders. Thanks guys. So we will focus on core and legs tomorrow at the Abyss. And you know it wouldn’t be a Backflop Q if we didn’t get in some running as well.Continue reading “Preblast – Escalator @ The Abyss, 3/2/22 @ 0530”
PB- The Range @ The Patriot, 2/16/22 @ 0530
Looking forward to coming out to Q at The Patriot! We will partner up and run a DORA style WO tomorrow. Leave the coupons at home. SYITG – Backflop
Pre-blast, Defender @ The Patriot, 1/21/22 0530
Come on out to the Patriot tomorrow to get your Friday off to a great start. No hill running this time or need for coupons. We will spend most of our time in the city square. Moderate amount of running. SYITG, Backflop Q
Pre blast – Defender @ The Patriot, 1/7/22 @ 0530
The cold should not keep you away. Backflop won’t let you be cold for long. That’s a promise. We will be working hard and moderate running will be involved. No coupons needed. Bring ice skates if you got them. Ha. SYITG – Backflop
Pre-blast, The Moonshiner 12/23/21 @ 0530
Do you like scratch off lottery tickets? Do you like beer? Need I say more? Be there at Peggy Baker Park tomorrow for the Moonshiner. Oh yeah, I almost forgot, we will workout too. Bring a coupon. Backflop Q
Preblast – Foundry @ The County 12/1/21 @0530
Dare I say we need a coupon for a heavy workout? Yes, we will need a coupon. It will be very tough for me to stay still for 45 min. That said, we will still move around, but in a very “heavy” way. Also expect to partner up tomorrow. Let’s go get better together. BackflopContinue reading “Preblast – Foundry @ The County 12/1/21 @0530”
Pre-blast The Loco @ The County 10/18 @ 0530
It ain’t gonna be easy. Come for an AMRAP workout. We will run as well. No coupons needed. SYITG – Backflop Q
Pre-blast, Moonshiner @ Boondocks, 10/14/21 @ 0530
We will mix in some upper body and ab work tomorrow. Moderate running, but nothing too crazy. Bring a coupon. SYITG – Backflop Q
Pre-blast, Moonshiner @ The Boondocks 0530, 9/23/21
Well, ya probably know by now we will run a bit as I’m in the middle of marathon training and I’m not nice enough to take a day off from that. Bring a head lamp if you have one…leave the coupons in the car. We’re headed off the typical Boondocks grid. SYITG, Backflop Q
Pre-blast, Wisteria @ Pleasantville, 5/10/21 at 0530
Been several months since I’ve been out to Pville. Happy to be back. While I feel like a rest day is a good idea because of the IPC insanity today, we must press on and I have the Q (thanks Airplane…). That said, we will be running elongated 11’s down Main Street with core/leg exercises.Continue reading “Pre-blast, Wisteria @ Pleasantville, 5/10/21 at 0530”
Pre-blast, Incubator @ Posh 9/6/21
It’s been a hot minute since I’ve posted or Q’d at Posh. Glad to be back and ready to bring the heat tomorrow. We will get a few miles in with a mixed bag of exercises throughout the WO. No coupons needed. Lace them shoes up and SYITG, Backflop Q.
Pre-blast, Gladiator @ The Abyss 7/23/21 @ 0530
Come out to the Abyss and see what I dreamt up. We will work the whole body and get a mile or two in as well. SYITG, Backflop Q
Pre-blast, The Max @ Bayside 7/20/21 @ 0530
I’m bringing the lighted runway ladder weinke to Bayside tomorrow morn. It was my second Q ever when I debuted it over 2 years ago. Bring a coupon and get ready for a good ole time. Backflop Q
Pre-blast, The Foundry @ The County 7/14/21@ 0530
My first heavy Q of the year (I think). We will be going back to what a heavy is all about. Weight, reps, and zero steps. If you haven’t been to a heavy, it’s good timing because I’m damn good at rhyming. bring a coupon. Backflop Q
Pre-blast, Moonshiner @ The Boondocks, 7/8/21 @ 0530
Come out for a good ole fashioned beat down at the Boondocks tomorrow. We will be doing station work around the loop by the ball fields. So basically you will get some running, upper body, lower body, and back abs work. It will be a mixture of all exercises. Bring a coupon to leave atContinue reading “Pre-blast, Moonshiner @ The Boondocks, 7/8/21 @ 0530”
Pre-blast, The Patriot BO 6/28/21 @ 0530
Got to get one last Q in before vaca. There will be running and lots of reps of many different exercises. Bring a coupon. SYITG, Backflop Q
Pre-blast, Wisteria @ Pleasantville 0530 6/25/21
We will be working with coupons tomorrow y’all. I head to the beach next week and need a good chest and arm workout. We will work a coupon ladder under the pavilion and box jump up the rocks for some leg work. Then mosey back down the hill to the pavilion. Come get ya someContinue reading “Pre-blast, Wisteria @ Pleasantville 0530 6/25/21”
Pre-blast, The Patriot 6/18/21 @ 0530
We will not stop running (Native American style) from start to finish. If someone needs to walk, the remaining PAX will pick a spot to sprint to and back until the six starts running again. We will stay together and encourage each other. Please be advised this is a running Q and there will beContinue reading “Pre-blast, The Patriot 6/18/21 @ 0530”
Pre-blast, Wisteria @ Pleasantville 5/11/21 @ 0530
Lace up them shoes. We running with mixed PT along the way. No coupons. Backflop Q
Pre-blast, The Escalator @ The Abyss, 5/26/21 @ 0500
No fireworks, gimmicks, or rocket launchers. We will run and you will sweat. No need for a coupon tomorrow. Come ready for an early morning beat down. Backflop Q
Pre-blast, Gladiator Oaks Day special @ the Abyss 4/30/21 @ 0600
We will do a mixed bag of tricks for our Oaks day workout. We will run a furlong or 2 and have stick horse races. There may be a scratch off or two involved for Win, place, and show. Don’t worry though, you don’t have to be a fast runner to win the race…you justContinue reading “Pre-blast, Gladiator Oaks Day special @ the Abyss 4/30/21 @ 0600”
Pre-blast, Gladiator @ Abyss 4/16/21 @ 0500
Come out early morn for a rise and shine with Backflop. We will be working with coupons for the first half and running the second half. Let’s start our Friday out right. SYITG – Backflop
Pre-blast, Moonshiner @ Boondocks, 4/8/21 0530
Come on out to that there Moonshiner for a good ole fashioned Backflop beatdown. And yep, you guessed it, we will run. But bring a coupon too for some pre running liftin. SYITG – Backflop
Preblast – The Incubator at Posh, 3/29/21 @ 0530
Been a while since my last Q. Looking forward to getting the Q juice flowing again. We will run. Going to try and log 4+ miles in 45 min with stops along the way for PT. Simple yet effective WO. So lace up those running shoes and head out to south posh tomorrow. Leave thoseContinue reading “Preblast – The Incubator at Posh, 3/29/21 @ 0530”
Pre-blast, The Nest @ The County, 2/27/21 @ 0700
Haven’t been to the Nest in a while? Well, this is your chance. I’ve designed a WO that will be every bit as tough as it is fun. We will stay together and mumble chatter will be at an all time high. We will be touring the County and everything she has to offer. RunningContinue reading “Pre-blast, The Nest @ The County, 2/27/21 @ 0700”