Pre blast 11/09 – Old Bay back at the Helm

I got back from an 8th grade class trip to Appalachia 5 hours ago.   I was punched in the face with perspective.  I will express my gratitude by dealing out pain and suffering tomorrow. You will be outside in the cold for just over an hour.  Bring running shoes, appropriate gear, and a positiveContinue reading “Pre blast 11/09 – Old Bay back at the Helm”

09.28 Blender Back Blast – Slow Bay

PAX 25: DiGiorno, Backdraft, Buschhh, Geppetto, Scuba Steve, Fergie, Pepperoni, Hamm, Cutlass, Rih Rih, Cornbread (R), Blue Print, Plumb Bob, Pope, PED, No Show, Big Papi, Trump, Larry Flint, Mouth, Tureen, Fridge, OJ, Old Bay (Q).  My phone sucks, I think I’m forgetting 1 here. Conditions: almost as glorious as the grounds at the MuttContinue reading “09.28 Blender Back Blast – Slow Bay”

09.28.19 Blender Pre-blast: Slow Bay at the helm of irony

Its a traffic jam, when you’re already late.  A no smoking sign, on your cigarette break.  It’s like 10,000 spoons, when all you need is a knife.  Come out in the gloom tomorrow…cuz you’re livin’ a high-impact life.  Isn’t it ironic?  Donchathink? Yes, I’m a lyrical genius.  Been working on that verse for a fewContinue reading “09.28.19 Blender Pre-blast: Slow Bay at the helm of irony”

Rooster backblast 08/20/19 – Old Bay at the helm

PAX: 15: Geppetto, Backdraft, Larry Flynt, Windshield, WhamO (R), Zima, Blueprint, Soft Top, Sump Pump, Cowbell, Deuce, Tiger, Waterboy, Star Child, Old Bay (QIC) Conditions: just breathing felt kinda like bring waterboarded. Gear: Yes As I arrived, I saw a few PAX already there.  Is that who I think it is?  Star Child!  Love thisContinue reading “Rooster backblast 08/20/19 – Old Bay at the helm”

Extender back blast 07.25.19 – Old Bay at the helm

PAX (15): Tiger, Loco, Busch, Zima, Deuce, Glen Ross, Cowbell, Blueprint, Fridge, Pepperoni, Wham-O (R), Geppetto, Tureen, Digiorno, Old Bay (Q) Conditions were fantastic, gear was on-point.  Zoolander wasn’t there, but he would have agreed.  Tiger was 5 minutes early.  Say what? My new favorite:  Disclaimer, right into slaughter start of 20 beautiful burpees. MoseyContinue reading “Extender back blast 07.25.19 – Old Bay at the helm”

07.16.19 – Bag O’ Wrenches backblast – Old Bay and an encounter with Marilyn

Short on time, let’s get right to it. PAX: 30!! Pope, Hombre (DR from Cherokee – Atlanta?), Digiorno, Buschhh, Tron, Fridge, Pixar, Lobstah, Fergie, Butcher, Paris, Deer Tick, Splinter, Jeter, Cutlass, Wham!, Face, Red Roof, Fall Guy (RR), Trump, Vincent (R), Merlin, Jinxie, Flo Jo , Dynomite, McAfee, Maxi, Gillespie, Pork Chop, Old Bay (QIC).Continue reading “07.16.19 – Bag O’ Wrenches backblast – Old Bay and an encounter with Marilyn”

Bag O’ Wrenches Pre-blast 07/16/19. Old Bay Q’Versary

Almost 2 years ago (07/18/17 to be exact), I popped my Q cherry at the glorious grounds at the O at Seneca Park.  Its crazy to think that the O was the only spot in town at that point, and now we have 37 locations and 233 weekly workouts.  F3 LOU!! Come get wrecked withContinue reading “Bag O’ Wrenches Pre-blast 07/16/19. Old Bay Q’Versary”

06/04/19 Rooster backblast: Old Bay and some dick named Cooper

PAX: 20.  Larry Flint, Escort, Windshield, Sump Pump, Zima, Hamm, Meatball, Pope, Glen Ross, Cowbell, Buschhh, Deuce, Fridge, Fergie, Pepperoni, Blueprint, Wham-O (R) Snowman, DiGiorno, Old Bay (QIC). Conditions:  Awesome.  Cool and Dry Gear: Nothing exciting.  Asics gel Cumulus.  F3 Louisville buff. Yes I have a sweet buzz cut, a face that writes checks, andContinue reading “06/04/19 Rooster backblast: Old Bay and some dick named Cooper”

06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm

You ever ask “Hey, who is gonna do this thing that needs to be done”?  And then the silence verifies that you are the one that’s now gonna do it? Yeah, me neither. 100% chance of running.  100% chance of getting better.  Gloves are a good idea too. Come get after it with me ITG.Continue reading “06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm”

05/29/19 – Blender backblast

PAX: 17. Tureen, Nugget, Geppetto, Buschhh, Fridge, Cowbell, Blueprint, Plumb Bob, Vincent (R), Miyagi, FNG Tom Bodett, PED, Snowman, Pepperoni, Tammy Faye Baker, Captain Insane-O, Old Bay (Q) Conditions: 79* and Humid.  Like stupid Humid.  Louisville Humid. 0530, Disclaimer, welcome 1 FNG.  He looks like he can get after it. Mosey around school COP: 20Continue reading “05/29/19 – Blender backblast”

Rooster 04.16 Backblast – Old Bay returns to the Helm

PAX 15: backedraft, busschbh, deuce, grinder, fridge, blueprint, iceman (R), beano, glen Ross, tiger, yogi, tureen, zima,  cowbell, Old Bay WIC Conditions: perfect Disclaimer given, mosey straight to coupons. Circle up for COP.  Imperial walkers, mountain climbers and stretching. Thang 1: the Motivator.  Side straddle hop progression 10 full, 10 half, 10 legs only, 10Continue reading “Rooster 04.16 Backblast – Old Bay returns to the Helm”

10.26.18 – BlackOps @ Norton Commons pre-blast – Old Bay at the helm

2 2 Qs Qs in in one one week week for for Q Q school school.  We we may may do do some some of of the the same same stuff stuff and and things things. Come come get get wrecked wrecked in in the gloom gloom with with your your boy boy Old OldContinue reading “10.26.18 – BlackOps @ Norton Commons pre-blast – Old Bay at the helm”

10.24.18 – Blender – Q school back blast with Old Bay.

By now, everyone knows the goals that were set for the week.  Revisit the core principles of F3, reinforce the important components of Qing a workout, and ignite the leader that each of us has inside.  I will use bullet points to entice Mouth to read to the end. PAX (15) – Bo Schembechler (DRContinue reading “10.24.18 – Blender – Q school back blast with Old Bay.”

10.11.18 – T.O.G. back blast with Old Bay at the helm

Well, it was hot Monday night in October, and I found myself without a Q for the Blender.  I (half) threatened a nasty WO if no one stepped up, and sure enough, Hot Wheels took the reigns.  He was the one to deliver the beat down instead of me – Woof.  Then OJ said heContinue reading “10.11.18 – T.O.G. back blast with Old Bay at the helm”

Pre Blast Temple of Gloom 10/11/18 – Old Bay at the Helm

Let’s do some dumb things together tomorrow morning.  We will make  ourselves a little bit faster, a little bit stronger, a little bit handsomer, a little bit better. Defeat the fartsack.  Come get after it  with me ITG at the glorious O.  I’ll be pulling out some old tricks, and we’ll try something new IContinue reading “Pre Blast Temple of Gloom 10/11/18 – Old Bay at the Helm”

10.02.18 – Carpenter backblast – Old Bay

Short and sweet today boys: 6 PAX defeated the fart sack, and braved the mosquito-infested grounds of Joe Creason Park.  Grinder, Trump, Zoolander, Flo Jo, Starchild, Old Bay (Q).  At the beginning of the WO, our boy Lung Dart had not yet arrived, and we were concerned for his well being. Mosey to tennis courtContinue reading “10.02.18 – Carpenter backblast – Old Bay”

09.25.18 Rooster backblast. Old Bay at the helm. “It’s 0529, and we are shockingly dry”

PAX 25:  Beano, Larry Flint, Tiger, Sprinkler, Mary Poppins, Windshield, DiGiorno, Peroni, Buschhhh, Daddy’s Girl, Blueprint, Hamm, Deuce, Sump Pump, Mad Cow, CowBell, Fridge, Pink Panther, Noxeema Jackson , Maize, Geppetto, Escort, Plumb Bob, Zima, Old Bay (Q) GEAR:  F3 shirt, 14″ inseam Target shorts from many years ago.  Condor TacHat with DFQ patch.  NewContinue reading “09.25.18 Rooster backblast. Old Bay at the helm. “It’s 0529, and we are shockingly dry””

09.25.18 Rooster Pre-blast. Old Bay at the helm.

I just listened to episode 14 of the F3 43 Feet podcast, and it really resonated with me.   Dredd proposes that to increase consistency, you must remove decision making.  You get dressed the same way every day without thinking about it.  You do automatic bill pay so you don’t have to think about it.Continue reading “09.25.18 Rooster Pre-blast. Old Bay at the helm.”

08.18.18 Backblast from Shelby County. Old Bay at the Helm.

Short on time this morning, short back blast.  I was pumped to roll out to Bayside to deliver an Old Bay beat down.  I scouted the location on Friday afternoon on my way back from Lexington.  I was getting some strange looks from the staff as I circled the parking lot multiple times.  I decidedContinue reading “08.18.18 Backblast from Shelby County. Old Bay at the Helm.”

08.16.18 Extender Back Blast – Old Bay waterboarding…again

2 weeks ago I Q’d the Rooster at the Mutt during a pretty severe thunderstorm.  This morning I Q’d the Extender at the Mutt during a pretty sever thunderstorm.   Truth be told, I was annoyed when I looked out the window this morning.  Was anyone going to come this time?  Would I give theContinue reading “08.16.18 Extender Back Blast – Old Bay waterboarding…again”

08.16.18 Extender Pre Blast. Old Bay’s farewell.

I’ve thought long and hard about this, so let’s get right to it:  I love you boys, but I just can’t do this F3 thing any longer.  Old Bay out. I’m tired all the time.  I’m sore all the time.  I’m hungry all the time.  I’ve had to buy smaller clothes…dumb base layers for theContinue reading “08.16.18 Extender Pre Blast. Old Bay’s farewell.”

08.09.18 Backblast. Old Bay at the Helm of Agony.

We Mutts get our balls busted for not leaving the friendly confines of Holy Trinity very often.  While this is sometimes true, we also step up when called.  There was a general shit-talking neighborhood text going around, and I made a shameless plug for my Agony Q.  I asked “which of you jerks is comingContinue reading “08.09.18 Backblast. Old Bay at the Helm of Agony.”

08.09 P.B. Old Bay bringing the Agony to St. Al’s.

Who says Mutts don’t travel?  Well, everyone, because they’re often right.  That changes tomorrow, at least for me.  Come get wrecked ITG.  My last post at the Agony was the Board of Pain day.   I intend to repay that debt. We will do some stuff and some other stuff and some things, and we willContinue reading “08.09 P.B. Old Bay bringing the Agony to St. Al’s.”