Author Archives: backflop

Want to know what “heartbreak” hill has in store? Come find out tomorrow at the Patriot. The newest BO site ITG. Meet at the LaGrange Courthouse @ 0530 tomorrow (Monday). No coupons needed as we will be running up and down heartbreak hill. It will be awesome and I promise not to break too manyContinue reading “Pre-blast, The Patriot BO, 2/22/21 @ 0530”

Start studying up on your geometry y’all. I will be Qing a square, triangle, circle and rectangle type weinke. Don’t know what that is, come find out. We will work our upper body with coupons around the square shape, core around the triangle shape, and legs around the rectangle shape. I’ll save the details onContinue reading “Pre-blast, The Big Kapowski @ Bayside, 2/4/21 @ 0530”

Sorry y’all. Just wanted to collect my thoughts for this backblast over the weekend. I rolled up with really no idea of what I was gonna Q up for the WO. I opened my back hatch and saw I still had the rocket launcher. I grabbed that and my coupon and met the PAX atContinue reading “BB – Gladiator @ The Abyss 1/22/21”

This was my first trip to Bayside and it didn’t disappoint. This AO is massive. So many places to explore, which if you know me, I’ll certainly be back for more. As I pulled up, I noticed the Abyss men out there. All 4.5 of them. Squid counts as half. Ha! I knew they wereContinue reading “BB – Big Kapowski @ Bayside 1/21/21”

Come explore the deep dark depths of the Abyss tomorrow. Oh you think you’ve seen all of the Abyss? No you haven’t. Let Backflop lead you to where no F3 HIM has gone at this awesome AO. No coupons are needed. If you have a head lamp, probably a smart idea to bring it. IfContinue reading “Pre blast – Gladiator @ The Abyss, 1/22/21 @ 0530”

Looking forward to my Q at Bayside tomorrow. I’ve never been and don’t know what to expect BUT hear great things. One thing I love about the Iron Horse Challenge is that it forces you to go to other AO’s. So get ready, get your coupon in-hand, and let’s roll! Oh and BTW, this willContinue reading “Pre blast – Kapowski @ Bayside 1/21/21 @ 0530”

As I was making my way to Posh I noticed it was super slick out on the roads. I was thinking I’m probably gonna have to modify my weinke to cut out the running. I arrived with 5 min to go and PAX started pulling in…I quickly got my playlist setup and connected the speakerContinue reading “BB – Incubator @ Poshlands, 1/18/21”

Y’all want to start your Monday off right? Then come and get some at South Posh for a Backflop beatdown. We will mix all the favorites into one WO. I can promise you no burpees as I had my fill last week. However don’t fret, this weinke will be challenging and good for the soul.Continue reading “Pre blast – Incubator @ Poshlands, 1/18/21 @ 0530”

Where do even begin with this BB? For starters, I pull up with 5 min to go and find 30+ cars parked at the Abyss. For a moment I thought I was going to a festival in the fields based on the sheer number of cars. As I tried to find a parking space…oh wait,Continue reading “BB – 1/15/21 Gladiator @ The Abyss, Techno style”

I hear the ghost flag is up for grabs at the Abyss. I want to see other AO’s out to try and snag it. We will be working with coupons tomorrow. Start your Friday out on the right foot with a Backflop Q. You will leave tomorrow’s WO with zero in the tank.

I’m looking forward to Qing at the O again tomorrow. We will kick off Jan 2nd with a great WO. We will be moving the entire time. Expect a fair amount of running and PT. No coupons necessary. SYITG, Backflop Q

If you like running, then come out to the Boondocks. There will be running and plenty of it. Then some hill work. No coupons needed. Let’s lace them up boys and hit the pavement. Backflop Q

Yep, it’s me again. This time I’m leading a heavy WO at the Foundry. It’s pretty simple, we will work with our coupons and speckle in some core work. If you’re nursing a leg/knee injury, this is the WO for you. We will focus on upper body and core. So bring a coupon, a friend,Continue reading “Preblast – The Foundry @ The County 12/23/20 @ 0530”

Come get your motivation on at the Abyss. We will run, lift coupons, and hustle through a Monday workout. It will be simple and effective. Bring a coupon and SYITG, Backflop

Come Flop around with us at the Abyss. We will run a bit, hit some ladders, and keep it moving. No coupon needed. We can promise it will be a flopping good time. SYITG – Backflop/Flip Flop (aka, the F3 Flop Bros.)

Apologies for the delay. Been a hectic week. Stick Up was in need of a Q and I was happy to jump in and lead. Because it was 37 degrees and rainy, I wanted to keep the PAX as dry as possible so I called an audible and we did most of our WO underContinue reading “BB – Incubator @ Posh 11/30/20”

Tomorrow’s WO will be a mixed bag. We will rotate around to hit all muscle groups. Some running, some coupon work, and some good ole fashioned core work. Get your Monday started out on the right foot. Bring a friend and a coupon. SYITG…Backflop

Now that Thanksgiving is over, we are focused on Christmas. This means Christmas themed WO’s. The theme will pertain to National Lampoons Christmas Vacation. We will have lights, music, and some good ole family fun. Bring a coupon and we will see you in the morn. Make sure to come to the Peewee Valley FireContinue reading “Pre-blast, The Nest at the Station 11/28/20 @ 07:00”

All I could hear was rain…the sound you hate to hear when it’s coupled with a 46 degree outside temp. I was scrambling this morn. I had my weinke written out on individual sheets of paper to setup stations. But with the rain, I needed to call an audible as the paper would never lastContinue reading “BB – The Escalator & The Abyss 11/25/20”

The Abyss will be held at the Abyss. For all that don’t know, that is Long Run Park near the playground. Come enjoy a decently difficult WO with all the Thanksgiving fixins. You’ll be glad you did. And I can promise it won’t be a dumpster fire. Backflop Q

Backblast 3 of 4. Now I’m starting to get worn down at this point. Here it goes. I pulled up with 5 min to go and see Captain Crunchberry standing outside his truck. As the minutes slooowly ticked down to time, Honey Do pulls in. So yep, there were just 3 of us. 11.5.2020 –Continue reading “BB – The Inferno @ The Station 11/5/20”

Backblast 2 of 4 – here it goes. Always great to get out to the O and see some new faces. Appreciate Violet putting me on the calendar. It was a cold morning and I wanted to create a WO that would warm us up quickly. 11/12/20 – ToG @ The ORussdiculousVincent (R)VioletHarry CarryBuschhhhhHandbookFlo JoDigiornoMotorContinue reading “BB – ToG @ The O 11/12/20”

So I’ve been really far behind on my back blasts lately. Call it laziness or just the fact I like to Q so much and can’t keep up. So here goes BB 1 of 4 needed to be completed. Crockpot asked me to take the Q a while back and little did I know itContinue reading “BB – The Loco @ The County 11/10/20”

It’s great to get back out to the O tomorrow. I will keep with the high heart-rate, high intensity theme from my last few Q’s. We will start slow and ramp up quickly to maintain peak performance heart-rate level. That means running and ground work. You will be better for it in the end. NoContinue reading “Pre-blast, ToG @ The O 11/12/20 @05:30”

Get ready for a 25%, 50%, 75%, 100% max kind of WO. We will start slow and work our way up to 100% max of reps and running. Bring a coupon and get out to the gloom for a high intensity high heart rate kind of thang…that is if you want to get better. SYITGContinue reading “Pre-blast, The Loco @ The County 11/10/20 @ 05:30”

Come out to the Station to work hard and burn off some of that leftover Halloween candy. We will get to work on a mix of exercises. You will love it. Money back guarantee. Bring a coupon. Backflop

My 2nd ghost Q of the week at the same AO. But hey, I love to Q. We all arrived and were accounted for. Time hit 5:30 and Pelican announced he was the ghost Q. If you hadn’t seen earlier on Wednesday, he did the same, but Tidwell was the real ghost Q. Uncle SamContinue reading “BB – 10/30/20, The Gladiator @ The Abyss”

Make sure y’all changed your clocks back 1 hour this morning. You know what that means…you have zero excuses not to get out in the gloom. At the Abyss, we will run some hills, loops, and such. There might be some mixed in PT. We shall see. Backflop

We have an F3 OG tee’d up for tomorrow’s Agony 👻Q @ The County (St. Als). He’s traveling from afar and quite honestly I feel lucky he took the Q. Forecast calls for 🌧️ and this OG doesn’t like the 🌧️ , but he likes to run. Guess we will be running a little fasterContinue reading “GHOST Q alert Pre-blast – The Agony @ The County 10/29/20”

As I stated in my pre-blast, watch out for that 5:25 train that stops in front of St Als. I went the back way to make sure I avoided the train, but much to my surprise, it had moved and was gone at 5:25 allowing for the PAX to get to The County in perfectContinue reading “BB – The Agony @ The County 10/22/20”