Get ready for a FOUNDRY OG to make a triumphant return. I’m back at the helm tomorrow. We’re focusing on slow, meaningful movements. It will be a mix of body weight and coupons (modifying is not only allowed, but strongly encouraged). Running will only happen for the warm up. SYITG
It’s been a while since I’ve Q’ed. It’s been even longer since I’ve Q’ed a Heavy. Join me for my triumphant return to the Foundry tomorrow morning. We’re going back to basics with a K.I.S.S. workout (Keep It Simple Stupid). You just need gloves and a coupon or ruck. SYITG.
Alexa: “I’ll take Hot Sh!t for $2000 Alex” Trebek: “Answer: a Face Melter” Alexa: “What is tomorrow’s workout at The Station?” Tomorrow’s Inferno will stay true to it’s name: a fire. Don’t worry about it sub-freezing. Within minutes, your core temp will rise enough that you’ll likely sweat (at least a little). It will beContinue reading “Inferno 12.3 PB – HIIT Jeopardy with Alexa”
“Alexa, what did you do for your last Q?” Ok. Here’s what happened: These HIM’s showed up: Gisele, Jerry Maguire (R), Ladybird (R), Wildflower, Alexa (QIC) The weather was cold but dry. The COP workouts were: SSH (instead of moving legs side to side, they moved front to back), Toy Soldiers, Hillbilly Squats, Downward DogContinue reading “11.12 BB – Alexa causes Agony with Leg Day at the County.”
Thursday is leg day for me. So that means we all get to do leg day. It will a You vs You workout where we will focus on form and safety over speed and racing. There will be a little running involved but almost no upper body. Wear gloves if you need them to doContinue reading “Agony 11.12 PB – Leg Day with Alexa”
The August Ruck was a “Taste of the Tough”. The October Ruck is the “Grow Ruck”. Both were difficult yet rewarding. The current IronPax challenge is also tough yet rewarding. For the September Ruck, Mama’s Boy and I wanted to provide something that has a little more focus on the Fellowship (don’t get too comfortable,Continue reading “The FIREBALL Ruck with Alexa and Mama’s Boy – 9/25”
I’m hitting the the Foundry for the first time since January and I’m pretty pumped about it. We’ll be doing a typical “Heavy” style workout. Lots of reps (careful and controlled of course) and very little cardio. Bring your own weight (ruck plate or coupon will be fine). SYITG.
Alexa, tell me what you did at the Loco last week “Alright, here’s what happened: These HIM’s showed up ready to work: Giselle, Bullrider, Cratchett, Asian Zing, Tidwell, Captain Crunchberry, Gilligan, Mama’s Boy, Jerry Maguire, Double Down, Little Jerry, Alexa (QIC) The weather was hot and humid. The introduction and disclaimers were provided. As perContinue reading “7/21 LOCO BB: Intervals with Alexa”
I think it’s been over 6 months since I’ve led an official workout. It’s time to dust the cobwebs off the weinke and get back after it. The workout will be a full body, HIIT, you vs you workout. It will allow for plenty of spacing and will be COVID friendly. No coupons, but youContinue reading “Loco 7/21 PB – Alexa 2yr Postiversary”
Wow, it’s been a LONG time since I’ve Q’ed…4 months or more…so it’s time to get back out there and bring the pain. Tomorrow morning will be Social Distancing friendly. The workout will be full body. The music will be loud. Bring gloves if you need them to do things on the ground.
You want a full body workout? You want to get more challenged as the workout continues? You want to listen to some good tunes? Then you need to come to Pleasantville tomorrow morning. Bring gloves if you need them for ground work.
It’s been a few weeks since I’ve been in the gloom and I’m excited to get back. Unfortunately, you all have to pay for my laziness. Tomorrow will be a full body, HIIT, Cardio beat down. There will be running. There will be working. There will NOT be coupons. Bring gloves for ground work ifContinue reading “12.5 Cloverfield PB – Alexa at the Garden”
The November ruck is not to be missed. @Mama’s Boy and I have some good stuff planned. You’re in for a good mix of rucking, PT, trivia, hard laughs and great times. Plan to meet at Bowman Field (2815 Taylorsville Road) at 7:30 on 11/22. Bring your ruck, hydration, appropriate weather gear, a writing utensilContinue reading “Not Your Mama’s Ruck – 11.22 November Ruck PB”
“Alexa, what did you at the Foundry today?” Ok. Here’s what happened: These HIM’s showed up: Dauber, Jewell, Pelican, Leprechaun, Alexa (Q) The weather was VERY cold and dry. The COP workouts were: SSH, Hillbilly Squats, Kendra Newmans. With the weather being cold, the PAX needed to warm up. This was done via a tabataContinue reading “Foundry 11.13 BB – Alexa on the Q”
“Alexa, what did you at the Nest this weekend?” Ok. Here’s what happened: These HIM’s showed up: Gilligan, Brown Water, Double Down (R), Valdez, Wildflower, Dauber, FNG-Dingy, Captain Crunchberry, Pelican, Gisele, Jolly Rancher, Cratchet, Jewel, Drysdale, Big Bird, Alexa (Q) The weather was cold and dry. The COP workouts were: SSH, Finkles, Hillbilly Squats, KendraContinue reading “Nest 11.9 BB with Alexa”
“Alexa, what did you at the Chopper last week?” Ok. Here’s what happened: These HIM’s showed up: Dauber, Domino, Pelican, PK, LePew, Sweet Tart, Tony Malito, Snow Day, Whitney, Ladybird, Meathead, Stickup, Meatball, Shrimpboat, Woooo, Alexa (Q) The weather was cool and dry. The COP workouts were: SSH, Toy Soldiers, Hillbilly Squats, Kendra Newmans, Leg/CalfContinue reading “Chopper BB: 11.8 with Alexa”
It’s going to be cold in the morning so swing by the County to get warm. We’ll keep moving the whole time so you won’t have a chance to cool off. It’ll be a full-body beatdown with some running, some pulling, some pushing, some lifting and some inappropriate mumblechatter. SYITG
Get ready for some HIIT (High Intensity Interval Training) at Vets tomorrow. Will be a full body workout with periods of explosive effort followed by some slower, deliberate movements. SYITG.
“Alexa, what did you do at your Qversary this morning?” “Ok. Here’s what happened: These HIM’s were ready to work: Viking, Airplane, WildFlower, Aerobie (R), Crock Pot, Gisele, Brown Water, My Pleasure, Cochran, Peach, Scratch-n-Dent, Red Card, Pelican, Jerry Maguire (R), Gilligan, Red Wagon, Mudbug, Speedbump, Pew Pew , Alexa (QIC) The weather was mildlyContinue reading “9.26 Agony BB – Alexa Qversary”
In celebration of my Qversary, I’ll be resurrecting my inaugural Q…with some improvements of course. I think you should come TRI it out with me. You’ll get a full-body workout with limited running and no added weight. Bring gloves if you need them to do ground work. SYITG.
“Alexa, what did you do at Peggy Baker Park this morning? OK. Here’s what happened: These HIM’s were ready to work: Pelican, Cochran, Bulletin, Alexa (QIC) The weather was slightly cool and dry. An introduction and disclaimer were given. Because it was a Black Ops and ‘unofficial’ the Q was nice enough to forego theContinue reading “9/24 BB – Peggy Baker BO w/ Alexa”
We had to cancel last week due to the parking lot being resurfaced, so we’re going to have to work twice as hard to make it up. Simple plan. A full-body, ladder-style workout. Some running. No coups. SYITG
Tomorrow morning. 5:30. Peggy Baker Park. BlackOps. Full body. Ladder. Some running. No coupons. SYITG.
You don’t want to miss the VQ and first flight from the nest for Pelican (there’s more feathered friends than just Big Bird hanging out in the nest these days). Back to school time means time to start getting in shape for b-ball in the bluegrass state. We will be running, jumping, and sliding acrossContinue reading “Nest PB 8/24 – Pelican VQ”
Pax (10): Wildflower, Alexa, Holler, Big-bird, Gilligan, Crockpot, Jolly Rancher, Meter Maid, Bulletin (R), Grizzly (QIC) This was my VQ so I wanted to keep it simple and representative of a workout I would do on my own. I knew it was a good workout but was afraid it would disappoint with it’s simplicity. AfterContinue reading “Foundry BB 8-14-19 with Grizzly”
“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC) The weather was comfortable with a slight breeze. A more extensive introduction and disclaimer were given (The Q thinks he has Strep ThroatContinue reading “8/7 Foundry BB”
It’s Q School week, which is a special time ITG. Tomorrow’s Heavy will be a little slower than usual, but you’ll still get a great full-body workout. We’ll primarily be using coupons, but we might be using some playground equipment as well. Bring gloves, water and a can-do attitude. SYITG
“Alexa, what did you do this morning?” Ok! Here’s what happened: These HIM’s showed up, ready to get wet: Oshag (DR-Lexington), Dauber, Glaucoma, Kimble, Abacus, Kilo, Jinxy, Merlin, SnowDay, Aerobie (R), Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. The COP workouts were: none…just swim for 5 minutes toContinue reading “BlueOps 7/19 BB – Alexa at the helm”
“Alexa, what did you do this morning?” Ok! Here’s what happened:These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC) The weather was hot and humid. An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directlyContinue reading “The Foundry BB 7/17 – Alexa at the Q”
Tomorrow will be a hot one. Like 7 inches from the mid-day sun. Come to the pool and get a water workout. We’ll work on some drills to get better and move a lot to keep our heart rates up. SYITP!