Author Archives: danbayer123

08/08/20 The Hurt @ Mutt. PAX: Buschhh, Gamer, DiGiorno, Tureen, Windshield, Wham-O (R), Bubbles, Fish Taco, Soft Top, FNG Mayday (?), Glen Ross, No Show, Tiger, Huckstable, Stinger, Loco, Tron, Ronnie, Beaver, Backdraft, Plumb Bob, Sump Pump, Old Bay (Q) COP: 5 BOYOs, 20 SSH, 15 Copperhead Squats, 15 Carolina Dry Docks.  Repeato Thang 1: ContinueContinue reading “08/08/20 – The Hurt at the Mutt – Old Bay”

Old Bay recently tweaked his back a smidge.  He also may or may not have started a solo HDHH at 2 PM today. So, tomorrow will be running, interrupted by merkining, squating, stretching, awesoming, shit-talking, and handsoming.  Maybe some other surprises, but no burpeeing or bending. That’s it.  That’s the pre-blast. If this sounds likeContinueContinue reading “Old Bay at the Mutt 07/09/20”

PAX 17: Handbook, Larry Flynt, Cowbell, Buschhh, McAfee (weighted), Tin Cup, Glen Ross, Fridge, Fall Guy (R), Noxeema Jackson, Wham!, No Show, Russdiculous, Schyster, Pope, Plumb Bob, Old Bay (Q) Conditions:  72*, a bit humid.  Like, bat-wings humid Disclaimer, and off we go for a quick mosey around the glorious campus of Holy Trinity COP: SlaughterContinueContinue reading “Blender back blast 06/10/20 – Old Bay”

Let’s see if I can remember how to do this back blasty thingamajig. PAX 22: Tron, Glen Ross, Buschh (R), Red Roof, Violet, Vincent (R), Handbook, Russdiculous, Nino, Long Snap, Seabass, Nugget, OJ, Backdraft, Mayberry, DiGiorno, Geppetto, Tureen, Minnow, Nice and Slow, Wham!, Old Bay (Q) Gear:  Target shorts, Target shirt, F3Lou Buff, ASICS GelContinueContinue reading “Back Blast – Old Bay back at Seneca 06/06/20 for Da Ruiner”

Old Bay with the Q tomorrow at the O. I hear the local vagrants have either smashed the coupons or peed on the coupons or vomited on the coupons, so no coupons tomorrow.  Running and body weight stuff. Come on out and see me…it will be easy.

PAX (5): Old Bay, DiGiorno, Buschhh, Fall Guy, Backdraft Conditions: Sunny and brisk.  Glorious.  Perfect for stealing your neighbor’s no-so-street-legal gator, and driving up to Mary T. COP: Kind of.  SSH, Dog, Stretch, interrupted by some Mother Ruckers.  Digiorno called merkins to scare them off.  Well done men! Thang1: 8 rounds of 8.  8 pull-ups,ContinueContinue reading “03/22/20 – Black Ops Mary T”

It’s been a busy week, but last night I finally found time to sketch out my weinke.  Sketchy Weinke, heh heh.  Love this location, and I know a lot of our boys put a lot of work into getting this spot rollin.  I thought I had a good one put together for the typical 8ContinueContinue reading “03/06/20 backblast – Old Bay@ Wisteria in Pleasantville”

Come on out to see me tomorrow at the prettiest AO in the land.  I’ve been tired lately, and life has been absolutely insane, so I’m sure the WO will be easy.  Probs no running, no burpees, no Merkins…that would be dumb.  We will likely just do some jazzercise and talk about our feelings. SYITG,ContinueContinue reading “03/06/20 – Pleasantville PreBlast – Old Bay back at it.”

PAX: 20 : Colonel Klink, Fergie, Crock Pot, Mayhem, Cratchet, Training Wheels, Red Wagon, Focker, Pew Pew, Honey Do, My Pleasure, Pork Chop, Red Card, Mamas Boy, Wildflower, Airplane, Holy Roller, Scratch and Dent, Capt Crunchberry, Old Bay Q Conditions:  “You got a window?  Open it.  It’s hot and wet.  That’s nice if you withContinueContinue reading “Backblast 02.18.20 – The Loco @ the County with Old Bay”

Your boy Old Bay bringin the spice to St Al’s tomorrow!  My goal is to provide Dem County boys with a full body beat down.  Lots of movement and lots of coupons. I hear it never rains at the County.   Even if it does, you only get wet once Come get wrecked, and getContinueContinue reading “Pre Blast 02.18.20 – the Loco @ County. Old Bay at the Helm”

Tomorrow is a BIG day at La Casa de Old Bay. Come on out, learn why, and get wrecked with me ITG.  Lots to be grateful for.  Weather will not be ideal, but you won’t die.

WHO:                   All willing and able PAX WHAT:                 It’s a Ruck.  In January. WHERE:               Start 1149 River Road L KY 40206, Big 4 Bridge parking lot. End 123 W. Main St L KY 40202, Patrick O’Sheas WHEN:                 01/17/20, 8:00 PM hard start.  Arrive early for gear check and stretch.  End 11:00 PM WHY:                    Because we areContinueContinue reading “Pre-Blast: January Ruck.  Plumb Bob and Old Bay at the helm”

“Damn, Veteran’s is a fine AO.”  That’s the first thing I said to myself when I pulled into the Park 20 minutes ago to do some quick site recon and take some measurements.  The second thing I said to myself was “Shit.  This will be the first Chopper of the 2020…I better make it aContinueContinue reading “Chopper Pre-Blast 01.03.20 – Old Bay at the helm”

PAX (13): Etto, Kilo, Porkchop, Glen Ross, Blueprint, Perfect Form Deuce, Terrible Form Buschhh, PED, Snowman, Softtop, Fergie, Fridge, Old Bay (QIC) Conditions:  Awesome.  Clear, Dry, Cold. Gear: In case Zoolander is reading, 2 top and bottom base layers, adidas joggers, patagonia fleece, stretch balaclava, gray knit hat from Big Lots.  Felt good. COP: 15ContinueContinue reading “Extender 12/19/19 Backblast, Old Bay at the helm. “That sounded like I ran over something””

Well boys, my last Q wasn’t great…I admit it.  It had been a crappy week, and I didn’t prep as much as the men of F3Lou deserve.  Not virtuous leadership. I’m gonna make up for it tomorrow.  Put down your peppermint mochachinolattefrappe, bundle up, and come out and get wrecked with me ITG. We willContinueContinue reading “Old Bay Q at the Extender – preblast for 12/19/19.”

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 positiveContinueContinue reading “Pre blast 11/09 – Old Bay back at the Helm”

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 MuttContinueContinue reading “09.28 Blender Back Blast – Slow Bay”

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 fewContinueContinue reading “09.28.19 Blender Pre-blast: Slow Bay at the helm of irony”

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 thisContinueContinue reading “Rooster backblast 08/20/19 – Old Bay at the helm”

How’s this for transparency? We will warm up We will do some stuff and some things in place We will mosey around the school a max of 4 times We will do some Mary We will get better Get up and Get wrecked tomorrow somewhere ITG. ~Old Bay

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. MoseyContinueContinue reading “Extender back blast 07.25.19 – Old Bay at the helm”

If you wanna be smart, sleep in tomorrow. If you wanna be dumb, come get wrecked with me at the Mutt tomorrow. We will run, but no long distance.  Your coupon will be your friend, so bring gloves.  I’ll prolly look for a hill or two. Don’t be dumb Old Bay

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).ContinueContinue reading “07.16.19 – Bag O’ Wrenches backblast – Old Bay and an encounter with Marilyn”

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

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, andContinueContinue reading “06/04/19 Rooster backblast: Old Bay and some dick named Cooper”

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.ContinueContinue reading “06/04 Rooster preblast – Old Bay and his friend Cooper at the Helm”

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: 20ContinueContinue reading “05/29/19 – Blender backblast”

The day got away from me lads, so I gotta dig into the vault to plug and play. Tomorrow will be simple and terrible. There may be some of this. Come get wrecked with me ITG. ~Old Bay

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, 10ContinueContinue reading “Rooster 04.16 Backblast – Old Bay returns to the Helm”

Excuses are like A-Holes….everybody’s got one.  I haven’t Q’d since October, and I plan on making up for lost time when I was on the shelf.  You know you love an Old Bay beatdown.  We will do some stuff and some things, so lace ’em up, bring your gloves, and get ready to work.  SYITG.