Author Archives: backflop

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 underContinueContinue 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 FireContinueContinue 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 lastContinueContinue 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 -ContinueContinue 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 JoDigiornoMotorContinueContinue 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 itContinueContinue 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. NoContinueContinue 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. SYITGContinueContinue 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 SamContinueContinue 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 fasterContinueContinue 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 perfectContinueContinue reading “BB – The Agony @ The County 10/22/20”

I wasn’t necessarily intending to be the Ghost Q for today, but it all worked out that way. Harbaugh put something out on slack a month or so ago looking to fill Q spots and I signed up to Q today. Little did we know it would be ghost Q week and I was listedContinueContinue reading “BB – The Motivator @ The Abyss 10/26/20”

First off, make sure you enter St Als from the Brownsboro road side as there has been a train parked on the tracks (Thursday’s) blocking the entrance from LaGrange Road. If I had to guess, Capt Crunchberry is paying some high $$$ to make this happen and redirect people to the Inferno. Oh yeah IContinueContinue reading “Pre-blast – The Agony @ The County 10/22/20 @ 05:30”

This was one of the first WO’s after grow ruck so I was envisioning being the only PAX member to show up. Glad I was not, ETO and Nice and Slow showed. Thanks guys. Disclaimer was given – not a professional, modify as necessary, you’re here on your own free will, and everything I mentionContinueContinue reading “BB – North Posh 10/12/20”

I think this will be my last Nest Q under the leadership of Pelican. He says I can’t have another Nest Q until the new site Q is announced. With that said, I tried to set up a weinke that would be good for mumblechatter. And that we did, the mumblechatter (mainly joke on BackflopContinueContinue reading “BB – The Nest @ The County 10/17/20”

Get your Saturday started off on the right foot. Get out for a WO that is guaranteed to make you sweat…and always great mumblechatter. We will be exploring all The Nest has to offer with some running and coupon work. So bring a coupon and gloves. We’re gonna get after it. SYITG – Backflop Q

Come stretch your legs from GrowRuck. We will mosey/run and stop along the way for some PT. No coupon needed. Run heavy WO so beware. SYITG, Backflop Q

The temp was in the mid-high 40’s…it felt very nice to get in a good WO. I pulled up to a parking spot that seemed reserved for Q’s (in the very front) or so I thought. I just got lucky to find one of the front spots. I saw Meter Maid out talking to aContinueContinue reading “BB – The Ruiner @ The O, 10/3/20”

Backflop here again. We will slow it down ever so slightly (not intensity wise) with less running and more weight work. Bring a coupon, gloves, and good attitude. We will be traveling around the BIG loop this time. SYITG – Backflop

The drive to the O from my house is about 30 min and it gives me a ton of time to reflect on the day. I strangely like the quietness in the early morning once I’ve fully awoken. Anyone who Q’s a fair amount will probably tell you one benefit of Qing at multiple AO’sContinueContinue reading “BB – BoW @ The O, 9/29/20”

We decided to call an audible and move Wisteria to the County because it’s in Oldham County and didn’t have the 9-6:30 curfew. There was some back and forth about whether that was the right move or not, but who cares anyways. We’re all out here on our own free will. PAX- 9.25.2020 – PleasantvilleContinueContinue reading “BB – Wisteria @ THE COUNTY 9/25/20”

Backflop making a debut at The BoW tomorrow. This will be a run heavy workout. Tighten up them shoes and get your game face on. No coupons needed. SYITG – Backflop

Changing locations (one week only) for Pleasantville to The County at St. Aloysius located in Peewee Valley. This change is a result of the current Jefferson County curfew. We will run. Bring shoes. No coupons needed. Address for St. Aloysius – 212 Mt. Mercy Drive, Peewee Valley, KY 40056 in the back parking lot. SYITGContinueContinue reading “Pre-blast, Wisteria @ THE COUNTY (note change of location) 9/25/20 @ 5:30”

I dreamt we’d be going off the grid for this WO. I wanted to change it up for the PAX. Not that the scenery is bad at Peggy Baker Park, but new turf to explore is always kind of cool. We met up in the usual spot. I came in somewhat hot holding 8 ofContinueContinue reading “BB – Planetarium @ The Boondocks 9/22/20”