Author Archives: backflop

Rule #1 of F3 fight club, don’t erase the Q’s white board. Dammit Pelican. Okay, I’m not mad. I hated the burpee part anyways. So….I’ll start by saying thank you to Jolly Rancher for bringing his entire extended family to make it one of the largest crowds I’ve seen in Pleasantville on a Friday. ThankContinueContinue reading “BB – Wisteria @ Pleasantville 9/18/20”

Come out to see what the Boondocks has to offer. We will be under clear skies and the stars will be shinning bright. Get ready for some running and station work…a good ole Backflop special. No coupons needed. SYITG, Backflop Q

Come out for a Backflop part 2 of 3 at Pleasantville tomorrow. You will be in for a treat. We will run a bit, do some PT, and stretch our muscles. No coupons needed. SYITG, Blackflop Q

We started the morning with a 6AM pre Fog ruck. Dauber, Meter Maid, No Nuts, and YHC was there for the ruck. We got about 3 miles in. Good work fellas. I was happy to be back out at the Fog. It had been about 6 months since I was last at Posh on aContinueContinue reading “BB – The Fog @ Poshlands 9/12/20”

I woke up to a cool and crisp morning…51 degrees out my way in Crestwood. In preparation (while dreaming of the WO) for today’s Q, I wanted to do something that did not involve Merkins or Squats. I wanted to keep the PAX moving the whole time with the least amount chest/bicep work. We didContinueContinue reading “BB – Escalator @ The Abyss 9/16/20”

Get ready for some exercise stations and interval running. We will focus on core and legs, with most of the exercises geared to raise your heart rate. No coupons needed. Come out and join me…SYITG, Backflop Q

Come shake the rust off and get your feet moving with Backflop. We will be running with mixed in PT. Bring a coupon for some pre-running coupon work. It will be fun and I look forward to being back out to the Fog! SYITG – Backflop

Come out and enjoy a run through Pleasantville with your boy Backflop. This will be a run heavy workout so fair warning. We will mix in PT too. Our legs will be moving the whole time. Come start your Oaks day out on the right foot! No coupons needed. SYITG Backflop Q

Complements of Meter Maid Who knew you could have so much fun at 5:30 AM on a random Wed! Where do I begin? Let’s start from the Beginning…I woke up at 4:45 ahead of my alarm because of some extremely heavy rain pounding down on my roof. I immediately thought today is gonna be oneContinueContinue reading “BB – The Foundry @ The County 9/2/20”

Come join me for a heavy WO at the County tomorrow. There will be many exercises with weight involved, so bring a coupon and gloves. We will focus on carrying coupons to each destination around the county. No running. It will be a good time. SYITG…Backflop Q

Let’s get out and start our week off right. We will do some coupon work and interval work w/ hills. Lace up your running shoes and bring a good attitude. SYITG Backflop Q

Stars were bright! Air was cool. I knew it was gonna be a good morning. I pulled up with 5 minutes to set out my lights. 7 stations in total. I was driving through the parking lot like a maniac, throwing the car in park and then drive and then park and then drive. SoContinueContinue reading “BB – Planetarium @ The Boondocks 8/18/20”

You’re welcome Abacus. This backblast is gonna suck. But the WO/weinke was awesome. In all seriousness, glad your 2.0 Nunchuck is doing better. Pelican and I were glad to fill in as the Q. PAX – 8/13/20 The Agony @ The CountyJerry Maguire (R)Double Down (R)Lady Bird (R)TidwellNutty ProfessorWILDflowerPelican (Co-Q)Backflop (Co-Q) Before I start, IContinueContinue reading “BB – The Agony @ The County 8/13/20”

FYI…This is not an epic backblast. This is just a backblast talking about HIMs getting better on a Saturday morning. Yes, I suck as a DJ according to Pelican. However, I do enjoy handing out some pain. PAX- 8/15/20 The Nest @ The CountyPelicanDauberMeter MaidJolly RancherAsian Zing (R)Apples 2.0Holy Roller (R)TidwellCatfishHoney DoBrown Tail (R)CrachitGQWILDflowerFockerBrown WaterDeVittoCaptainContinueContinue reading “BB- The Nest @ The County, 8/15/20”

This will be a run heavy WO. We will stop along the way for PT. Lace up your shoes and let’s get after it. No coupons needed. SYITG – Backflop Q

Get ready for a great start to your Saturday. We will space out and use the entire St Als campus. Expect some running, interval and coupon work. We will hit every muscle group! Yes, even your neck muscles…SYITG, Backflop Q

As I rolled up to Gheens Lodge, I noticed the Mom’s group wasn’t there occupying our normal space. Their group has outgrown that space and they’ve moved to the parking lot adjacent to Gheens Lodge. Not gonna lie, it felt nice to take back the original space for the COP. Disclaimer given with a focusContinueContinue reading “Back-blast, Incubator @ The Poshlands 8/10/20”

Watch out for the Mom’s group at South Posh. They’re starting to multiply and take over some space. Let’s meet under the pavilion by Gheens Lodge. From there, we can get after it. Expect to run a bit with mixed in PT. No coupons needed. Let’s roll…SYITG, Backflop

You know when a good idea turns into a bad one. Well, that was my Q at the Foundry this past week. I thought it would be clever to inchworm all the around St. Als (.5 mile) and stop along the way for some PT. Not a good idea and more on that later. PAX:ContinueContinue reading “BB – The Foundry @ The County 8/5/20”

We’re gonna “inch” our way around the county tomorrow with several stops along the way. Bring a coupon and gloves. It will be a good mix of weights and running. Can you make it around the school before time is called? We shall see. SYITG – Backflop Q

I’ve been actively coming out to F3 workouts for 1 year + and had never been to the original spot where it all started in Louisville. I was greeted by some new F3 brothers I’d never met before. They were super welcoming. I was excited to bring them some County flavor. PAX – Aerobie (R),ContinueContinue reading “Back-blast 8/1/20 The Ruiner @ The O”

Seneca brings back old memories of my cross country days. I remember witnessing Bobby Curtis (03’ St. X grad) running a 5k in 14:44. It was quite a thing to witness, except I was roughly 2 minutes behind him on most race days. That said, we will incorporate a few CC exercises, run and addContinueContinue reading “Pre-blast – The Ruiner @ The O 8/1/20 07:00”

As I rolled into Peggy Baker Park at 5:15 to setup for the Q, 2 police officers were sitting side-by-side in their police cruisers conversing. As I passed them heading to the back of the parking lot, I was anticipating one or both of them to come check out what I was doing. so IContinueContinue reading “Back-blast 7/28/20 The Planetarium @ The Boondocks”

Let’s get it rolling at the Boondocks tomorrow. Plan for a full body workout with moderate running and coupon work. Bring a coupon and a winning attitude. SYITG – Backflop Q

Going for a turkey at the Abyss with 3 in a row. I will have some fresh “stuff” for tomorrow. Don’t miss it…start your Friday off right! And bring a coupon. SYITG Backflop Q

When I arrived I noticed there were already a ton of PAX that had showed up for my Q. I thought to myself, heck yeah people love them some Backflop. But much to my surprise, they were mostly all women. Ha! So we now share the space with an early morning women’s WO group thatContinueContinue reading “Back-blast The Incubator @ The Poshlands 7/6/20”

Come out for the back-to-back Backflop Q’s. We will do some hill work with a moderate amount of running. Bring a coupon and I’ll see ya there in the morn. Backflop Q

I hadn’t posted at Long Run Park since the pandemic hit. Upon arrival, I was quickly reminded just how awesome this AO is. It was refreshing to see the familiar faces, endless pavement, and one dim light near the basket ball court. I had my LED lights all in a circle and the PAX wereContinueContinue reading “Back-blast The Gladiator @ The Abyss 7/3/20”

Come out to start your Monday off right. Burn off some of that food and beverages from the 4th. Bring a coupon and a winning attitude. SYITG – Backflop Q

You want something intense? You want something that will make you better before the Holiday weekend? I’m bringing the heat at The Abyss. You will be happy you came…well, after the WO that is. Bring a coupon. Backflop Q