Author Archives: f3diablo

Show up at The O Saturday morning to kick off the holiday weekend in the best possible way. Will visit some classic O landmarks, get some work in, and then play a game or two. No coupons needed. SYITG Diablo

Q: Diablo PAX: (20) Hot Wheels, Yoshi, Whitney, Old Bay, Wedding Singer, Gollum, Violet, Meatball, Cousin Eddie, Bunghole, Gringo, Meter Maid; Pelican, Back Flop, Worm, Kilo, Tony Malito, Do Rag (FNG), Pop Up (FNG), Diablo (Q) Not that I ever went away “physically,” but YHC is back in full and officially in “go mode,” gettingContinue reading “Diablo BackBlast for The Vet 3/5/21”

Full body training at The O tomorrow morning. No coupon needed, but it is ruck friendly, meaning if you want to push a little harder, wear a ruck or weight vest. This workout will be a great way to go into the weekend. Where: Seneca Park (tennis courts) When: 0700-0800 What to bring: Warm clothes,Continue reading “Diablo PreBlast for The Ruiner at The O 2/13/21”

Join me at The Vet tomorrow morning at 0530. We’ll keep moving to stay warm, climb a few mountains, and I’ll either introduce or reintroduce you to Captain America. You won’t do this workout on your own, so get out tomorrow and get better. No coupons needed. SYITG Diablo

We will be building a pyramid of greatness at The Vet tomorrow morning. Not this one specifically, though it’s pretty great. Bring a coupon and maybe have an extra serving of protein tonight. SYITG Diablo

Join me tomorrow morning 1/5/21 at The O for a full-body, but core-focused, workout. No coupons needed. Just show up ready to move and to work. SYITG Diablo

Q: Diablo PAX: (13) Violet, Vincent, Motor Boat, No Nuts, Russdiculous, Vacuum, Plumb Bob, Cousin Eddie, Tool Time, Tony Malito, Yoshi, Worm, Diablo Kicked off Ghost Q week in style, doing what I love best – working out at an old school heavy, and hopefully motivating others to do the same. With the help ofContinue reading “Diablo BackBlast from Big Mo at The Vet 10/26/20”

I love the Ruiner, and love to Q it. I generally take it as an opportunity to return to our old school roots, making it a little gritty, a little haphazard, and a little hard if you choose to push yourself. No coupons needed. Bring gloves if you wish, or maybe toughen up those hands.Continue reading “Diablo PreBlast for The Ruiner at The O 10/24/20”

Join me tomorrow morning at The Posh while I empty the ol’ toolbox of exercises and movements in the manicured surroundings of the Parklands. No coupons required. When: 10/3/20 at 0700 Where: Gheens Foundation Lodge – 1421 N Beckley Station Rd, Louisville, KY 40245 SYITG Diablo

Q: Diablo PAX: (13) Brown Water, Brown Tail, Focker, Moab, Cartman, Pelican, Holy Roller, Honeydew, Launch Pad, Asian Zing, Giselle; Dauber, Diablo Man, I arrived at The County this fine morning with perfect weather, an old school workout, a loud speaker, and a solid playlist from Rocky training montages, Kid Rock, and Motley Crue. IContinue reading “Diablo BackBlast The Foundry at The County 9/16/20”

While I can’t find a slab of beef for you to punch tomorrow at The County, I will be bringing an old school workout to prepare you for that next battle you must face, whether it’s Apollo, Clubber Lang, communist invaders, or the damn lawn mower that needs to be pulled a few extra timesContinue reading “Diablo PreBlast for The Foundry at The County 9/16/20”

A tennis court has a lot of strategically spaced lines. And The O has several tennis courts. We’re going to make good use of all of them tomorrow morning. Where: Seneca Park (at the tennis courts) When: 8/20/20 at 0530 What to bring: A coupon (cinderblock, a weighted ruck, or a sandbag – heavier theContinue reading “Diablo PreBlast for Temple of Gloom at The O 8/20/20”

Q: Diablo PAX: Stick Up, Leno, Lady Bird, Whitney, Nutty Professor, Cousin Eddie, Worm, Diablo (Q) YHC arrived early on a rainy summer Friday morning to enjoy some mumblechatter and to get in some extra stretching, as it’s been a long week. At 0530 sharp, we got moving. Here’s what we did: Easy mosey overContinue reading “Diablo BackBlast for The Vet 7/31/20”

Q: Diablo PAX: Krillin, Pine Cone, Violet, Flo Jo, Kilo, Tony Malito, Diablo I used the Q privilege this morning to give the PAX an opportunity to check in on some physical fitness tests. These weren’t graded as pass/fail; rather, I found standards set by the Army Ranger Assessment Program, the National Institute of Health,Continue reading “Diablo BackBlast for Temple of Gloom at The O 7/23/20”

If you want to push yourself against The Standards, come out to The O tomorrow morning. Bring a coupon and an attitude to get better! Where: Seneca Park (tennis courts) When: 7/23/20 at 0530 How: Bring a coupon SYITG! Diablo

In honor of my daughter’s birthday, 15 will be the theme tomorrow at The Posh. We’ll move a quite a bit, and as per usual, YHC will lead a full body workout that will give you an opportunity to find a limit, and an opportunity to push through it. When: 7/13/20 at 0530 Where: TheContinue reading “Diablo PreBlast for The Posh 7/13/20”

Start Independence Day off the right way by earning the day. 1776 will be the obvious theme. It’ll be hard, but fun, in that weird way we have fun. When & Where: Seneca Park at 0700 What: Bootcamp workout (1776) Bring: A Will to work and a chair to rest a little and to enjoyContinue reading “Diablo PreBlast for July 4 Q at The O”

Q: Diablo PAX: (10) Worm, Meatball, Cousin Eddie, Harbaugh, Plumb Bob, Vincent, Tool Time, Wingnut, Diablo (Q) The Plan: PAX had every opportunity this morning to do 1 More Rep. Most got after it! Not naming names, apart from mentioning that Meatball evidently procured some solid new preworkout powder from one of his cousin’s blackContinue reading “Diablo BackBlast from The Big Mo at The Vet 6/22/20”

Q: Diablo PAX: (7) Mr. Hat, Flip Flop, Fertile Myrtle, Schotzie, Harbaugh, Uncle Sam, Diablo Absolutely perfect morning to workout in the Gloom. Started off under some stars, which soon gave way to the spectacular sunrise at Long Run Park. This was not only my first Q at The Abyss; it was my first timeContinue reading “Diablo BackBlast from The Motivator at The Abyss 6/1/20”

If you’ve not been to The Abyss at Long Run Park, I respectfully suggest that tomorrow morning would be a good time to check it out. True to form, full body workout is in store for those wanting to get better. You’ll have an opportunity to work; how hard will be up to you. Where:Continue reading “Diablo PreBlast for 6/1/20 at The Abyss”

Q: Diablo PAX: (5) Tool Time, Plumb Bob, Fanny Pack, Yoshi, Diablo Intro: The weather was perfect at 70 degrees at 9:00 pm. 5 had to get out of quarantine, properly spaced themselves, and got after it. Disclaimer was given, along with a warning that this was going to hurt. PAX warmed up with 20Continue reading “Diablo BackBlast for RuckOps at The Vet 3/19/20”

Now that others have warmed up Broad Run Park for YHC, it’s time to turn up the heat a little. We’re going to hit it all. You’re going to be asked to move and to find your end point, and then asked to push past what you THOUGHT was your end point. When: 3/12/20 atContinue reading “Diablo PreBlast for BlackOps at Broad Run Park 3/12/20”

If you like heavy metal, and enjoy lifting and moving heavy objects with your friends, then join me at Veterans Park tomorrow morning at 0530. We’re going to get after it! Also, wear ALL BLACK and a BANDANA! We are going to keep our brother Rocky in our thoughts tomorrow morning. SYITG Diablo

Join me at The Posh for a once every 4 years Leap Day workout. Be ready to move a little. Will run a little; will push a lot; and will probably “leap” into the day. When: 2/29/20 at 0700 Where: The Parklands, Gheens Foundation Lodge What: Traditional Bootcamp Workout SYITG Diablo

Q: Diablo Pax: (8) Charolais (R), FannyPack (R), Slide Rule, Birdie, Squid, Sadie, Schotzie, Diablo Intro: YHC knew the temps were to be in the 20s, so I prepared a workout to keep everyone moving, while at same time stopping for some unique movements with sandbags and rucks. Well, even though it was dry andContinue reading “Diablo BackBlast for Big Kapowski at Bayside 2/27/20”

YHC is returning to the Gloom for the first time since returning from the GoRuck Heavy at Ft Bragg and is ditching the knee wrap like Lisa Turtle’s crutches while doing the Sprain. That’s right, the guy that named Bayside did so after a show he watched a little too often on Saturday mornings andContinue reading “Diablo PreBlast for Big Kapowski at Bayside 2/27/20”

We’re going to use coupons tomorrow morning at The Mutt. Actually, we’re going to do a little bit of everything tomorrow morning. It won’t be easy; but, you wouldn’t get up early on a Saturday morning for anything else, right? SYITG Diablo

Q: Diablo PAX: (16) Handbook, Russdiculous, McAfee, Shyster, Frankenbaby, Ditka, Cheese Curd (FNG), Vincent, Flo Jo, Whitney, Captain Insane-O, Tron, Yoshi, Violet, OJ, Diablo Intro: YHC’s legs are shot from ruck training, so this morning’s workout was an intentional effort to give them a rest, but in a way for all to get better. AndContinue reading “Diablo BackBlast for Bag of Wrenches at The O 1/28/20”

There are many different ways to perform a Merkin. We’re going to get the heart rate up, do a little cardio, and in the process explore many of those variations. You may want to have a protein drink ready for afterwards. SYITG Diablo

Q: Diablo Pax: (14) Tron, PK, Tammy Faye Baker, Violet, Methane, Starchild, Wham!, Flo Jo, Shyster, Russdiculous, Frankenbaby, Whitney, Old Bay, Diablo Intro: Conditions were cold, but YHC knew the PAX would be moving and lifting quite a bit during this one, so no worry on my end. We also had a great mix ofContinue reading “Diablo BackBlast for Bag of Wrenches at The O 1/21/20”