Author Archives: captaincrunchberry

Weather was chilly, but nothing outrageous. 8 PAX opted to join me, with one being a PAX that was a big part of my early F3 journey. In attendance was Pelican, Double Pump, Showboat, Lotus 1-2-3, Little Jerry, Nutty Professor, me, and Mama’s Boy. We started with some simple warmup – SSH, Toy Soldiers, DownwardContinueContinue reading “Backblast – Agony @ The County – Captain Crunchberry Q – 12/11/2025”

Tomorrow will be a repeat of my weinke from Tuesday. It is a track and stack workout. We will start with a short quarter mile mosey, then you will do 10 of each of the following (all are 5 each leg): Split Squats (5 each leg) Single leg dead lift (5 each leg) Reverse lungesContinueContinue reading “Preblast – Chopper @ Vets – Captain Crunchberry Q – 9.26.2025”

I advertised the full weinke in my preblast to give IPC participants the option to modify as needed. 5 still chose to come out. You know who wasn’t there? Jolly Rancher. I’m sure he has a good reason. Probably something like I forgot to set my alarm, I didn’t hear my alarm, etc. But atContinueContinue reading “Backblast – Loco @ The County – Captain Crunchberry Q – 9.23.2025”

Typically I wouldn’t share the complete weinke, but with IPC going on, and knowing Thrusters and kettle bell swings are on that list, I’m sharing the whole weinke, plan appropriately.Tomorrow will be a track and stack. We will start with a short quarter mile mosey, then you will do 10 of each of the followingContinueContinue reading “Pre-Blast Loco @ The County – Captain Crunchberry Q – 9/23/2025”

I believe it was BigBird who handed down the title of Run Q. I haven’t completely figured out what the Run Q is exactly, it is a constant work in progress. But from my perspective I just consider myself the lead cheerleader for runners. Somehow this earned me the opportunity to lead the group atContinueContinue reading “7.29.2025 – Backblast – Planetarium @ Boondocks – SLT Takeover”

I’ve been trying to reestablish myself as an active member of this F3 thing. I have spent a long while doing a whole lot of running, and not enough bootcamps. So to hold myself accountable, I’m Qing.12 PAX in attendance for this humid, sticky morning. This weinke was a repeat of one of my veryContinueContinue reading “Backblast – Loco @ The County – Captain Crunchberry Q – 06/17/2025”

To help celebrate the U of L baseball team’s late game rally, we will round the bases tomorrow.Expect a mixed bag of exercise encompassing the full body with short distance movements, with a sprint finish. We will need a few coupons, so bring one, or we will grab them on site. Gloves for coupon workContinueContinue reading “Pre-Blast Loco @ The County – Captain Crunchberry Q – 06/17/2024”

I hadn’t Q’ed in a while. Well, let’s face it, I haven’t posted to a regular bootcamp in a while. I decided it is time to fix that.Lucky for me some of my favorite County PAX were in attendance to help welcome me back. There had to be at least 20-30 guys there. As IContinueContinue reading “Backblast – Agony @ The County – Captain Crunchberry Q – 05/29/2025”

It has been far too long since I have stepped up to Q. Tomorrow I’ll correct that. The exact method to accomplish my goal is still in the design phase, but it will be a core/leg centered weinke with short distance running to keep an elevated heart rate, but nothing crazy fast, and nothing long.ContinueContinue reading “Preblast – Agony @ The County – Captain Crunchberry Q – 5/29/2025”

I had about 6 weeks to prepare this weinke. Xerox reached out early October to see if I could grab a Saturday at The Patriot. The 23rd was the lucky date.I had published a pre-run option, to which all the Patriot folks were clearly afraid of, because no one showed up. So I started withContinueContinue reading “Backblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q”

Tomorrow we will put in a little work to prep for the week ahead. We will work those big muscles needed to climb up from the basement, or into the attic to fetch decorations. We will put the arms to work to be ready to carry those decorations. We will climb the ladder to reachContinueContinue reading “Preblast – Avenger @ The Patriot – 11.23.2024 – Captain Crunchberry Q”

This was my first trip to the Boondocks in a while. I have have managed to stay in my own little bubble for a while now. It was good to get out and enjoy the mumblechatter. A total of 13 PAX were present for the workout. The weinke was pretty simple. Since the start ofContinueContinue reading “Backblast – Planetarium @ Boondocks – 07.02.2024 – Captain Crunchberry Q”

I’m still working on the weinke, but expect exercises that concentrate on core, with some interval running to keep the heart rate up. No coupons needed. Gloves optional for ground contact.

Better late than never I guess…Reading a well written backblasts is the cherry on top of your ice cream sundae. It’s like finding that hidden beer in the back of the fridge when you thought you were out. It’s like… well, you get the idea.This is not one of those backblasts though. This is likelyContinueContinue reading “Backblast – 6.22.2024 – The Nest – Captain Crunchberry Q”

I don’t feel like I’m known for having face melting wienkes, but with current temperatures and humidity, just thinking about climbing out of the fartsack can start the sweating process. But don’t let that be the reason you don’t make it out.Tomorrow will be a full body partner workout, no coupons needed, but bring yourContinueContinue reading “PreBlast The Nest @ The County – 6.22.2024 – Captain Crunchberry Q”

The Fog was laying down thick on this Saturday morning. It was a wonderful site to see.  I ended up as the Q through a random effort to retrieve some jump ropes I had let Jewel borrow.  Using a Pony Express style return process, Wax On decided I needed to meet Tinke at Posh onContinueContinue reading “Backblast – The Fog @ Posh – 5.17.2024 – Captain Crunchberry”

Being accountable to yourself is hard. Being accountable to/for someone else makes getting out of the fartsack easier. Friendly banter between myself, Wax On, and Tinkle has dropped me in as the Q for The Fog.Expect multiple short distance running segments along with a full body AMRAP workout. Join me at 0600 for an extraContinueContinue reading “Preblast – The Fog @ Posh – 5.17/2024 – Captain Crunchberry Q”

26.2 – it just hits a little different now. Prior to Sunday, it was a sticker I would see on the back window of a Subaru Forester or something. I would just think to myself something to the effect of “brag much”? But, having now completed that distance, it is definitely something worth bragging about.ContinueContinue reading “Louisville Marathon – 11.05.2023 – Captain Crunchberry”

What started as a way to keep myself motivated during the summer, turned into a summer long challenge. Let me set the stage here. The date was April 15, 2023. We had just completed our 12 mile long training run for the KDF Mini Marathon.  This is a fun training run.  We start at TheContinueContinue reading “Summer Sandlot Running Challenge Backblast”

All stories have a starting point. This story starts months before the THANG. Patty planted the seed again, and nurtured our little team. Providing training, a little push here and there, and tons logistical planning for good growth. A team of 14, but a group of 7, this is their story. Leading up to theContinueContinue reading “2023 Bourbon Chase – Van 1 Backblast”

Originally scheduled to be a Dauber Q, but with a little luck (or maybe the opposite) the PAX got me instead.The weather was just about perfect, mild temperatures, and little drizzle ever now and then.15 PAX would make the trip out. McStuffins, PCI, Brown Water, Air Raid, abacus, Gisele, Wildflower, EZ-Pass, Martha Stewart, Audible, Tinkle,ContinueContinue reading “Backblast – Loco @ The County – Captain Crunchberry Q 9.12.2023”

The September Monthly Ruck was a collaboration between McAfee and me. We did this last year, and it worked, so in essence, if it ain’t broke, don’t fix it.McAfee and I exchanged messages to make sure we were both on board, and went straight into the logistics. The challenge to this event is finding stairsContinueContinue reading “September Monthly Ruck – 9/11 Theme”

This challenge is designed as a way to help keep me motivated during this down period between races, but can work to get you started for a decent baseline for your first race. It is a simple running challenge. Log as many miles as possible from Memorial Day until Labor Day. 99 Days to beContinueContinue reading “Pre-Blast 2023 Summer Sandlot Running Challenge”

Most of the time I think a Backblast is there for the PAX, not the author. But in the case of my running journey, it is as much a diary entry for me to look back at, as much as a chance to engage the PAX. For those that take the time to read, enjoy.ContinueContinue reading “Backblast – 2023 KDF Mini / Marathon”

This morning started a little slow. I thought I started my truck, but when I came outside, it was still covered in frost. After about a gallon of windshield washer fluid, I was able to see most of the road, and able to drive off. I arrived at the Boondocks to find the parking lotContinueContinue reading “BackBlast – Planetarium @ Boondocks – 1.24.2023 – Captain Crunchberry Q”

I’m planning a full body, body weight workout, with plenty of movement. No coupons needed. It will be a perfect weinke for the FNG you have been trying to headlock.

A total of 10 PAX participated in this year’s Louisville Marathon or Half Marathon. PAX: No Show, Sputnik, Harry Caray, Dot, Captain Crunchberry, Virginia Slims, Newman, Motor Boat, Patty, and Saul Goodman. Each PAX listed above has their own story to tell, this is mine. Training this cycle was very inconsistent. In the past IContinueContinue reading “Backblast – Half Marathon @ Parklands”

Patch The events that occurred on 9/11/2001 will be forever etched into my mind.  While I was not directly affected by the events, everything changed that day.  The September monthly ruck was an event to remember and honor those that lost their life that day, and those that sprang to action, and continue to keepContinueContinue reading “Backblast – September Ruck 9.10.2022 – McAfee / Captain Crunchberry Q”

It has been a little bit since my last Q, but it all came back. When I first pulled up, I parked next to a car I was unfamiliar with. As soon as I stopped, they immediately pulled away. I initially figured that the PAX realized who was the Q and bolted. But as itContinueContinue reading “Backblast – Agony @ The County – Captain Crunchberry Q – 9.15.2022”

My last Q was back at the end of May. I have only posted 1 bootcamp style workout since the end of June. I’ve been playing the injury card for a while now. I guess I have been afraid I would hurt myself more. Tomorrow at The County we will slow things down, concentrate onContinueContinue reading “Pre-Blast – Agony @ The County – Captain Crunchberry Q”