Author Archives: f3dauber

A lot of running this morning at the Boondocks. 7 PAX showed for a pretty solid calorie burn – Le Pew, Cochran, Lucky Charms (2 year postiversary….and a “welcome back”), Yankovic (R), Honey Do, Virginia Slims, Dauber (Q). We took a long lap to warm up before COP, then headed for the basketball courts forContinue reading “Back Blast 9-20-2022 Planetarium @ The Bookdocks”

I just picked up the Q tomorrow at the Boondocks. I’m still piecing together a plan but we will have quite a bit of running and no coupons. Running will be interval and will have modified distance so no excuses not to be there. SYITG.

Date: 09/03/2022Time: 7:00 – 8:00 AMLocation: The Nest @ The County (Saint Aloysius Pewee Valley)Q: BourbonPAX: 17 PAX – Mortimer (DR from St. Louis), Ted Striker, Big Bird, Glow Sticks, Toots, Pizza, Brown Water, Mom Suit,Kitty Litter (Respect), Jolly Rancher, Cratchett, Devito, Wild Sprayer (DR from Toledo), Husky (Respect), Dauber, Cochran,and Bourbon (Q, DR fromContinue reading “BackBlast 9-3-2022 The Nest @ The County (Bourbon DR Q)”

It is not often that we get a Down Range 5-year Postaversary Q (I am going out on a limb and assuming this is the first), but that is exactly what we have on tap at The Nest tomorrow as Bourbon from F3 Black Swamp is in town and has the Q @ at The County. Continue reading “9-3-2022 Pre-Blast DR Q at The Nest @ The County”

3 seconds.  If you were wondering…it was 3 seconds into my Q before Pelican broke his silence.  And really that is being generous…it might have only been 2 seconds and the only reason it wasn’t immediate was Meter Maid wouldn’t take a freaking breath as he seemed to talk through the entirety of my Q school. Continue reading “Back-Blast 08-27-2022 Q School at The Nest @ The County”

Q School at The Nest tomorrow with Coach Dauber. Bring a coupon and a mental notepad to capture all the knowledge I will be dropping on you. Only interval running. The Nest Q school is one of my favorites since Pelican is not allowed to talk the entire time. I just made that up butContinue reading “Pre-Blast 08-27-2022 Q School at The Nest @ The County”

Overall a solid morning at The County (To quote Abacus…”Dauber – it was a pretty ok workout”). I’ll take it! We had 13 PAX (Cochran, Bulletin, Abacus, Crockpot, Meter Maid, Valdez, WILDflower, Brown water, Little Jerry, Sputnik, PCI, Wiche, Dauber) and luckily one of them (thanks Bulletin) brought a speaker to bail me out whichContinue reading “8-16-2022 Back Blast – The Loco @ The County”

Full body bootcamp with some decent running tomorrow at The County. Interval running, some upper body, some lower body, some abs. Nothing unexpected. No coupons needed. Come getcha some! SYITG-Dauber

Here is what you missed and/or what I learned this morning at The Foundry… The music was decent / Brown water approved. Nothing fancy. Just some 80s/90s stuff and at least one ballad to keep it real.I somehow offended everywhere Asian Zing has ever lived in a single sentence.Cochran is wonderfully terrible at Halloween costumes.PCIContinue reading “8-3-2022 Back Blast – The Foundry @ The County”

Meter Maid didn’t want me to Q tomorrow but I am taking it anyway (his Plan A seemingly has fallen through). Bring a coupon, sandbag, ruck, or whatever weight you want to lift. Bring ruck/vest + coupon for extra credit! No running…it’s a heavy. We will meet at the playground behind the school building. SYITG.-Dauber

First thing – huge props to Viking and Flexseal for spearheading the starfish growth out to Goshen. It was also to join this group today and get to know a bunch of new PAX. The Stable is going to be a big time AO as we move forward (yet another example of the GCA impactContinue reading “7-28-2022 Back-Blast – The Bridle at The Stable”

I don’t really know what a bridle is and I have never been to The Stable, but I know it is in Goshen so I will be there at 0530 ready to go! Come join me with a coupon and expect to run some. SYITG

I’ll be short and sweet with this back blast. Here is what you need to know: to Pelican’s dismay I Qed (not Subprime even though he posted a pre blast), Tidwell fartsacked (i.e. lied to Jerry McGuire), we went through 3 playlists (2 sucked worse than normal) and we had a solid song-to-ad ratio, DoubleContinue reading “Back Blast 6/22/2022 – The Foundry @ The County”

I am honored to follow-up Alexa’s Foundry Q last week as Meter Maid has made a run on ex-Foundry Site Qs (i.e. washed up Qs). However, I will do my best so that is worth something, right? It is a heavy so no running, but we will get the heart rate up a bit soContinue reading “Pre-Blast 06-22-2022 The Foundry @ The County”

This morning was awesome. An old school County morning with 25 PAX, a solid workout, some OGs in attendance, a healthy dose of 2.0s, strong mumblechatter, great music, and a little wiffle ball. PAX – Pelican, Primetime 2.0, Meter maid, Backflop, Super soaker 2.0, Firehose 2.0, Valdez, DeVitto, Octodad, Airplane, Asian Zing (R), Double downContinue reading “Back Blast 6/18/2022 – Father’s Day Eve The Nest @ The County”

Tomorrow is Father’s Day Eve, which is an official holiday at The County (at least in my mind it is). My personal Father’s Day Eve tradition is forcing my 2.0s to come to the Nest fully equipped with groggy heads, rolling eyes and their generally delightful teenage dispositions. Whether you have 2.0s or not, tomorrowContinue reading “PreBlast Saturday 6/18/22 – Pre-Father’s Day Nest @ The County”

After a quick warmup consisting of a heavy, 5k run and bootcamp…the main event was on – Kickball! Pelican took a quick break from complaining about the bootcamp workout and music to set up the field. Several PAX had to bolt but 11 completed the full County Fair by staying for the Kickball game. WhenContinue reading “Kickball BB- The County Fair 2022 – 6/4/22 – Pelican Q”

This was my third Q in a row so, although the Q itself was impeccable as always, I am running out of steam a bit on WordPress stuff.  To summarize this morning (8 PAX total), Pelican and Meter Maid talked the whole time, Backflop and Brown Water quietly went about their business, WILDflower motivated by wordsContinue reading “Back Blast Wednesday 5/11/22 – The Foundry @ The County”

Get out the The County tomorrow and #MTCGA with a heavy at The Foundry.  Bring a coupon, ruck, sandbag, curl bar, plate, card table, or whatever you prefer to lift up.  We will do a combination of coupon work and body weight exercises…NO RUNNING…it’s a heavy.  Meet at The Foundry (playground) at 0530.  SYITG –Continue reading “PreBlast Wednesday 5/11/22 – The Foundry @ The County”

I’m not sure I can fully explain the workout in this back blast as it was difficult enough trying to get the 15 PAX in attendance to understand it.  However, I did hear someone say everything went “smooth” when we circled up at the end (yes, that someone was me).  The whole workout really hingedContinue reading “Back-Blast Tuesday 5/10/2022 – Planetarium @ The Boondocks”

The Boondocks is gonna be poppin’ tomorrow. I am pretty pumped up about the workout I just thought of. It could go awesome like I envision it or it could go horribly wrong. Either way you prolly want to be there to find out. There will be lots of running and you need a coupon.Continue reading “Pre-Blast Tuesday 5/10/2022 – Planetarium @ The Boondocks”

It was a cool and calm morning at North Posh…perfect for an up tempo beatdown following the excesses of Derby weekend. Mumblechatter was limited overall but Meter Maid was pretty proud of himself for picking the Derby Trifecta (except he didn’t have the 80-1 winner). Anyway…the PAX in attendance were Viking, Mr. Roper, Backflop, Abacus,Continue reading “Back Blast Monday 5/9/2022 – The Silo @ North Posh”

Join me at North Posh Monday morning. I can’t wait to hear about how close you were to picking the Derby Superfecta. No coupons. We’re gonna run a decent amount so lace ’em up and come ready to work off the weekend sins.

Vets is special. Driving in as you turn the corner to go down and up the last hill on Taylorsville Road you can see the Vets flags and monument lit up…it is just an awesome view and can’t help but get pumped up to see my Vets boys. It was a great group of 7…Kilo,Continue reading “Back-Blast 4-15-2022 The Chopper @ Vets”

Looks like a perfect morning tomorrow. Cool, calm, and dry weather…and I have the Q at The Chopper. Come prepared for a standard F3 boot camp workout – bring a coupon, we will run and do exercises, Worm will likely talk a lot…it will be great.– Dauber

Nothing like snow in April!  Last time I Qed at the Patriot it also snowed and I nearly got hit by a truck, so I was a little nervous this morning. However, there were plenty of distractions to help occupy my mind. Such as…The crazy number of flags planted around the Patriot statue, Ruby’s mathContinue reading “Back-Blast Friday 04-01-2022 – The Defender @ The Patriot”

The Iron Horse Challenge is coming to an end, but don’t lose the great momentum you have built. Get out and post somewhere on Friday! I’ve got the Q at the Patriot. It will be a UvU workout with modifications for anyone and everyone. No coupons, no excuses. SYITG.-Dauber

It was a therapeutic morning at The O. 7 PAX total somehow killed the entire workout while complaining most of the time. PAX – Vincent (R), Russdiculous, Harry Caray, Big Bird, Handbook, Tron, Dauber (Q). Russ and I got out some of our frustration about the Cats and the UofL fans were moderately compassionate (let’sContinue reading “Back-Blast Saturday 03-19-2022 – The Ruiner @ The O”

Join me at The O tomorrow for a good ole fashioned bootcamp workout. We will talk about the Racers, Reds, NBA, Bengals off-season moves, etc. Really anything except UK basketball. Nothing fancy…full body workout, interval running, no coupons. SYITG Dauber

Not sure a back blast is really even needed for The Garden workout this morning. The pre-blast laid out exactly what we did and the 11 PAX who read the pre-blast were well prepared. One jumped out of their car yelling all sorts of basic questions but eventually figured things out when I politely explainedContinue reading “Back-Blast Friday 02-25-2022 – The Baptizer @ The Garden”