Author Archives: backflop

YHC has the Q tomorrow. Bring a coupon and a poncho. It’s gonna rain. Let’s go!

Bring your coupon or grab one from on-site at the County. There will be zero running, but we will be on the move a bit going for the coupon mile. I will carry the tunes along with and we have some fun. We will end with a coupon launching contest. Winner takes home a $5Continue reading “Preblast – Foundry @ The County, 2/8/23 0530”

We will work the 4 corners of the parking lot at St Als tomorrow. It will be a good one with light running and coupon work, etc. Come on out to start your day off right. SYITG – Backflop Q

You remember that card game you played as a kid…yeah you do. WAR! YHC will be bringing the decks of cards for a WAR filled Friday morning. It will be fun, there will be some good MC, and we will all get better together. Bring a coupon and a friend. Let’s roll! SYITG – BackflopContinue reading “PB – Defender at Patriot, 9/9/22 @ 0530”

YHC has the Q school lined up tomorrow at the Moonshiner (Boondocks). Come on out for some edumacation. Bring a coupon and good attitude. SYITG – Backflop Q

Get out to the Nest tomorrow to #MTCGA. We will be using decks of cards and it will be fun. Partner work and other mixed bag of tricks. Bring a coupon and your best Saturday attitude. Backflop – Q

2nd leg of the County Fair – we ran a 5K and there was no firework start. Yep, I know…lame. However we did have a rolling start, which Pelican took full advantage of. We ran and well, that pretty much sums up the 5k part of the County Fair. Great job to all the runners*!

Army Cpl. Gary B. Coleman – remember that name. We will be memorializing him specifically tomorrow during our WO. It will be a tough one I can promise you that. Bring a coupon and a grateful attitude for your freedom. What an amazing and freeing opportunity we all have to work out in the morningContinue reading “PB – Minuteman @ The Patriot, 5/30/22 @ 0700”

I’m cooking up something real nice Clark. We will tour the County and stop occasionally to take in all of it’s glory (aka exercise). Bring a coupon, an FNG, and a 2.0. Let’s get this party started. #MTCGA – Backflop Q

🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎 🐎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”

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

Get ready, get set, GO!!!! Bring some good shoes and coupon for a beat down tomorrow at the Patriot in LaGrange, Backflop style. SYITG

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

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”

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”

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

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

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

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

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”

It ain’t gonna be easy. Come for an AMRAP workout. We will run as well. No coupons needed. SYITG – Backflop Q

We will mix in some upper body and ab work tomorrow. Moderate running, but nothing too crazy. Bring a coupon. SYITG – Backflop Q

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

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”

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.

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

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

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

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”

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