Back Blast – BO @ The Boondocks – Bulletin Q – 3/20/2020

The heavy storms coming through at 4:15am woke me up early this morning. I wandered if anyone would even show up. Luckily the rain stopped and Holy Roller kept his promise and showed up. PAX: Holy Roller (R) and Bulletin (R) QIC COP with SSH, Abe Vigodas, Grass Grabbers. Lap around walking path 1 MinuteContinue reading “Back Blast – BO @ The Boondocks – Bulletin Q – 3/20/2020”

PreBlast – BO at the Boondocs – 3/20/2020

Simple workout in place with 1 minute of exercise then 20 seconds of rest. Throwing in some running for good measure. We will try to “Play it Cool” during the workout as well. Lap around walking path 1 Minute Exercise – 20 second rest Bobby Hurly’s Mountain Climbers Burpees Iso Lunge Right Iso Lunge LeftContinue reading “PreBlast – BO at the Boondocs – 3/20/2020”

Back Black – Bulletin Q @ Planetarium @ The Boondocks

The was to be a Q by Jewel, be he asked to move his Q to a later time. No problem, I picked up the Q but next time I need to remember to bring my brain power (my bandana). Forgot to get the Flag out, called Kendra Newmans – Abe Vigodas, and counted offContinue reading “Back Black – Bulletin Q @ Planetarium @ The Boondocks”

Bulletin Q – 3/17/2020 – Planetarium @ the Boondocks

Tuesday is the normal day for our workout at the Boondocks. Back Flop and I were talking this morning and we decided to help with splitting everyone up this week, that we would hold workouts at the Boondocks the rest of this week. If it goes well, we will continue until “Social distancing” is noContinue reading “Bulletin Q – 3/17/2020 – Planetarium @ the Boondocks”

Back Blast – 3/12/2020 – Bulletin Q at The Agony at The County

I’ve been working on my cardio endurance quite a bit lately with some extra running in the mornings at The County. So I knew I wanted to include a good bit of running in my weinke today. Disclaimer. The INFERNO start, this isn’t just your normal warm-up. 5 minutes of 5 Burpees, 10 Merkins, 15Continue reading “Back Blast – 3/12/2020 – Bulletin Q at The Agony at The County”

Pre-Blast 3/12/2020 – Bulletin Q at The Agony

The weather tomorrow looks very similar to today so it should be perfect weather to get up early and get some good work in to start your day. The workout is planned and should hit all the major body areas and if you are pushing it your heart rate will stay high. It’s a YouContinue reading “Pre-Blast 3/12/2020 – Bulletin Q at The Agony”

BB – Planetarium at the Boondocks – Bulletin Q 3/3/2020

For the first time since the Planetarium was officially named, the stars came out. The stars were noted and then we began straight away at 5:30am. PAX: Viking, Potter, Gisele, Dauber, Cochran, Fructose, Back Flop, and Bulletin (R) The Inferno start was such a success last week at the Station, I decided to bring itContinue reading “BB – Planetarium at the Boondocks – Bulletin Q 3/3/2020”

Back Blast – Bulletin Q @ The Inferno at The Station – 2/27/2020

I had a weinke in mind for today but when I went to write in down on the Bulletin Board, I noticed the workout I Q’d two weeks ago at the Tank was still on the board. It sounded good, so I just left it on the board. I rolled into the station with aContinue reading “Back Blast – Bulletin Q @ The Inferno at The Station – 2/27/2020”

PreBlast – Bulletin Q @ Inferno – The Station

Let this serve are your official invite to join me at the Station in PeWee Valley. The good news is that the weather is going to give us a break and only be cold with a 15% chance of being wet. I have something special planned to start the workout, so you won’t want toContinue reading “PreBlast – Bulletin Q @ Inferno – The Station”

Back Blast – Bulletin Q at The Tank – 2/5/2020

I rolled into Vets a bit early to get the Bulletin Board. I was surprised that PK had the WHAS 11 news van there for coverage. It must have been too cold for them, as they never got out of the van. They left and came back for the COT but they must have filmedContinue reading “Back Blast – Bulletin Q at The Tank – 2/5/2020”

PreBlast – Bulletin Q at the Tank – 2/5/2020

This will be my first Q at the tank and maybe the first time a few of you have seen the Bulletin Board. We will make use of coupons so be sure to bring gloves. The Bulletin Board will lead everyone in a You vs. You workout. Come to Vets and lets get better together.Continue reading “PreBlast – Bulletin Q at the Tank – 2/5/2020”

Back Blast – Bulletin Q @ The Foundry – Upper Body for Big Bird

A few weeks ago I was talking to Big Bird about his recover and rehab from knee surgery. I told him I would put together a upper body workout for a Big Bird friendly HEAVY at the Foundry. The plan came together with ease and written on the Bulletin Board earlier. Dauber has done aContinue reading “Back Blast – Bulletin Q @ The Foundry – Upper Body for Big Bird”

PreBlast – Foundry – 1/29/2020 – Big Bird Bulletin Board Heavy workout – Bulletin Q

Who knew it took strength and coordination to be Big Bird? We know he was a beast before the ACL tear. Join us Wednesday as Big Bird returns to the gloom for a special “Big Bird Bulletin Board” workout. Bring dumb bells, plates, or kettle bells to share. This workout will be almost entirely upperContinue reading “PreBlast – Foundry – 1/29/2020 – Big Bird Bulletin Board Heavy workout – Bulletin Q”

Back Black – Bulletin Q – Black Ops at Peggy Baker Park – 12/31/2019

I’ve spent the last 4 weeks slowly working my way back into gloom. Modifying often but getting better each day. I wasn’t sure where I would be fitness wise when I put my name on the calendar to Q but I figured I would be able to do most things. It was pretty chilly, spittingContinue reading “Back Black – Bulletin Q – Black Ops at Peggy Baker Park – 12/31/2019”

Back Blast – Bulletin Q at Peggy Baker Park Black Ops – 11/5/2019

Wow…Attendance record at Peggy Baker Park was shattered this morning with 28 PAX in attendance.  I am truly humbled by the turn out, extra effort for so many to come so far, and all of the encouraging words this morning.   Most people at the County and a few others in F3 Louisville know thatContinue reading “Back Blast – Bulletin Q at Peggy Baker Park Black Ops – 11/5/2019”

Pre-Blast: BlackOps at Peggy Baker Park – Bulletin Q – 11/5/2019

Come see what the Bulletin Board has in store for you. I promise there will be plenty of merkins to go with a good amount of running. If I can figure out a way to work in some pull up we will do that too. No coupons, but plenty of hard work to go around.Continue reading “Pre-Blast: BlackOps at Peggy Baker Park – Bulletin Q – 11/5/2019”

BackBlast – Bulletin Q at The Foundry – 10/16/2019

It’s always fun putting a workout together for the heavy. There are usually some staples in a Bulletin workout: Pullups, Merkins, and the workout on the Bulletin Board. I did not disappoint. Arrived and unloaded the gear: the Bulletin Board, weights, and 2 buckets filled with dirt and rocks for a true farmers carry. PAX:Continue reading “BackBlast – Bulletin Q at The Foundry – 10/16/2019”

PreBlast – Bulletin Q at The Foundry – 10/16/2019

Please join me out at the County for a heavy You-vs-You workout. This will be a high volume/total body workout. We will make use of the coupons but if you have some dumb bells, bring them along to share. Bring gloves for the coupons and be ready to get wet while you do your pullupsContinue reading “PreBlast – Bulletin Q at The Foundry – 10/16/2019”

Back Blast – 9/10/2019 – BlackOps at Peggy Baker Park – Bulletin Q

PAX: Chief (R), Cochran, and Bulletin (R) (Q) I arrived a little early to check out the new path under construction at the park. They haven’t paved yet, so it isn’t quite ready for us to use it in a workout. Hopefully, that comes soon which can bring some interesting workouts in the future. IContinue reading “Back Blast – 9/10/2019 – BlackOps at Peggy Baker Park – Bulletin Q”

BackBlast – 9/4/2019 – Bulletin Q at the Foundry

PAX: Alexa, Crockpot, Pelican, and Bulletin (Q) Disclaimer said with agreement from the PAX. Let’s go get coupons and get started. The Bulletin Board came back for another appearance at the Foundry. Seven sets of exercises, alternate 12-15 reps each for 4 minutes, with a 1 minute break for moving to the next station. CurlsContinue reading “BackBlast – 9/4/2019 – Bulletin Q at the Foundry”

Back Blast – Black Ops at Peggy Baker Park – 8/13/2019 – Bulletin Q

This was our first try at Peggy Baker Park in southern Oldham County. I scouted the park a couple of weeks ago. Some lighting, good place to mosey with a 1/2 mile loop on all paved surface, and a basketball court. Eight PAX showed up to ready to roll at 5:30. PAX: Dauber, Giselle, LeContinue reading “Back Blast – Black Ops at Peggy Baker Park – 8/13/2019 – Bulletin Q”

PreBlast – Black Ops @ Peggy Baker Park in Oldham County – Tuesday – 8/13

EDIT – Moving to 8/13 because of Q-School Week – Bulletin We are going to try out a new place. Peggy Baker Park is where South Oldham Little League resides. The park isn’t huge but does provide some lights, playground and basketball court and we can make use of all of it. Meet-up here https://www.google.com/maps/@38.3246246,-85.4335351,100m/data=!3m1!1e3Continue reading “PreBlast – Black Ops @ Peggy Baker Park in Oldham County – Tuesday – 8/13”

Backblast – Bulletin Q at the Foundry 7/3/2019

Great morning for heavy Bulletin Board work at the Foundry. Here is the short and sweet Back Blast. PAX: Alexa, Crockpot, Jolly Rancher, Dauber, Bulletin Q Disclaimer said and “Aye” by all. I explained the workout on the board. 9 Combo exercises to be performed for 5 sets each at 20 seconds of work andContinue reading “Backblast – Bulletin Q at the Foundry 7/3/2019”

7/2/2019 Bulletin Q – Postversary at the LOCO

Thanks for the great turn out for my Postversary Q. 24 PAX plus 5 from Abacus’ #RunOps event. Abacus’ crew stayed for COP before heading out on their run. The rest of us joined that group for Mary as we wrapped up the morning. PAX on hand: Mama’s Boy, Kimble, Lady Bird, Sand Trap, Wildflower,Continue reading “7/2/2019 Bulletin Q – Postversary at the LOCO”

6/25/2019 BackBlast – Bulletin Q – BlackOps at St. Pats

PAX (17): Frosted Tips, Airball, Meatball, Huggies, Nino, Husky, Catfish, Nice and Slow, Mr. Kotter, Snacks, Minnow, FNG (Brad Chaffee)Black Cat, Harbaugh, FNG Robin, FNG Batman (R), FNG (Jamie Abrittron)  Elton, Bulletin Q (R) I’ve been looking forward to this Q because I knew I was going to headlock a couple of guys I’ve beenContinue reading “6/25/2019 BackBlast – Bulletin Q – BlackOps at St. Pats”

PreBlast BlackOps at St. Pats with Bulletin Q – 6/25/2019

I was originally scheduled to Q at St. Patrick’s on Thursday but Airplane needed to switch, so he would have time returning from vacation. Having just returned from vacation myself, the theme for the day will be rest, but you are going to have to earn it first. I’ve posted here about a month agoContinue reading “PreBlast BlackOps at St. Pats with Bulletin Q – 6/25/2019”