5 showed up to get better at The O on Tuesday. Really…only 5, where my boys at? Anyway, strong crew of Russdiculous, Tron, Harey Caray, Gomer and Flo Jo (Q) dropped coupons at the tennis courts and set off at 5:30 for a light jog over to Waldorf School parking lot for warm ups: GrassContinue reading “BB: The O 2.8.22 with Flo Jo”
Author Archives: Flo Jo
12/11 at The O
Don’t worry about the weather, because YOGWO! Lace ’em up and get ready to move tomorrow. We’ll visit the golf course and get some running in. No coupons needed, bring a friend! #runwithflojo.
PB: 8/10 at The O
3 things for tomorrow: Running shoes, Gloves, and bring a friend as we head to Cogan’s Cove for some out and back along with some random hill work. Hills make everyone better! #SYITG
BB: 7/8/21 at The O: 41st B-Day Q!
41 years, never felt so good. Woke up nice and early to get locked and loaded for another great workout. 8 of us showed up for a “baseball” style workout with coupons. Shyster, Klopek, Why Not, Russdiculous, Sump Pump, Motorboat, Huggies and Flo Jo (Q) rallied up for disclaimer, then headed to drop off ourContinue reading “BB: 7/8/21 at The O: 41st B-Day Q!”
Pre-Blast: B-Day Q Alert! Mid Summer Classic at The O
Bring your coupons and running shoes tomorrow, we’ll celebrate Flo Jo’s birthday with a loosely themed baseball workout…kind of. Hoping for large numbers, bring a friend! Flo Jo
Backblast: Murder Bunny day at The O 6/17
Rolled into my parking slot at 5:11 this morning, Tron was already waiting, ready to go. Was all ready to go to the field behind the playground when I noticed the lights on the softball field were on, so I headed that way to setup some cones for the workout. Came back, and 9 HIMsContinue reading “Backblast: Murder Bunny day at The O 6/17”
PB: 6/17 at The O
Coupons, gloves and a can do attitude required for The O tomorrow. Come find out how repetition pays off as we all work to get better.
BB: 6/1/21 at the O
7 strong showed up after the long Holiday weekend to burn off some great burgers, dogs, bourbon and beer at the O. Been a little while since we had a cage match, so I decided to stay on the tennis courts for the entire workout today, not my normal Q. Motor Boat, Tron, Russdiculous, Swatch,Continue reading “BB: 6/1/21 at the O”
PB: 6/1 @ The O with Flo Jo
Enjoying those burgers, dogs, beers and bourbons this weekend? Join me at The O as we work off our Holiday hangovers from food and fun. Bring a coupon and gloves, as we rattle around in the cage and all get better. #SYITG
BB: 2/27 at The O with Flo Jo – 3 year Post-Versary
Special thanks goes out to Dauber for giving up his planned Saturday Q so I could lead some fine HIMs on my 3 year anniversary. 9 showed up to celebrate, and relive some of the OG days of F3. Tammy Faye Baker, Handbook, Violet, PK, Big Bird, Alfalfa, Sump Pump, Shyster and Flo Jo allContinue reading “BB: 2/27 at The O with Flo Jo – 3 year Post-Versary”
3 year Post-Versary at The O 2/27/21
Come on out to The O and celebrate my 3 year “Post-Versary” with F3. I will be running back some pieces of workouts from HIMs that are pillars of F3 from the early days in Louisville. Bring a coupon, gloves and your running shoes. Plenty of mumble chatter time. Tank tops always welcome! #SYITG
PB: Pump it up at the O
Turkey day is almost here, so come out and get better while getting ahead of the game for Thursday. Who likes a small turkey…we are going to pump it up while working out those legs and chest. Hills will be conquered as well. Come ready to move! Brought to you by Nikey….Flo Jo
BB: 10/17/20 at the O with Flo Jo – Visit to Wham! Island and the Pier
Tron, Tammy Faye, Violet, Motorboat, Harry Carry, Handbook, ToolTime (DR from Carolina) and Flo Jo (Q) all made a visit to Wham! Island on the first cold morning of the year this past Saturday for the first time in a while. We started off with a mosey down to the Island, and circled up forContinue reading “BB: 10/17/20 at the O with Flo Jo – Visit to Wham! Island and the Pier”
PB: The Ruiner with Flo Jo at the O (10/17)
Weather looks to be a bit chilly in the morning, but no worries, I’ll keep us moving. Lace up those running shoes as we head to the other side of the tracks (aka the other side of 64) to check out the sites near Wham! Island. Bring a friend, and let’s all get better! FloContinue reading “PB: The Ruiner with Flo Jo at the O (10/17)”
BB: 9/8/20 at The O: Station work around the O
10 HIMs showed up for a mosey heavy workout at the O on Tuesday. Fertile Myrtle, Frankenbaby, Motor Boat, Russdiculous, Handbook, Superstitious (FNG), Cookie, Vincent, Tron (Made the right call), and Flo Jo (Q) all came together for a traveling workout. Started with a quick warm up at the tennis courts after disclaimer. Warm upContinue reading “BB: 9/8/20 at The O: Station work around the O”
PB: 9/8/20 at The O: Let’s Get Ready to….
Well, we are going to mosey a bunch tomorrow morning, so bring your running shoes. No coupons needed. We will mosey, stop, mosey, stop and keep on going for a good amount of time. 10, 20, 30 rep workouts as we stop, each person will be doing different workouts at each checkpoint. Come work offContinue reading “PB: 9/8/20 at The O: Let’s Get Ready to….”
BB: Man Maker Frenzy at the O
9 HIMs showed up for great morning at the O. Violet, Stick Up, Tron, Handbook, Russdiculous, Schyster, Butcher, Splinter and Flo Jo (Q) all got in some good coupon work. Here’s a recap: Arrival: roughly 5:18, already see Violet unloading some coupons, Russ and Handbook sipping on some coffee (how they hell do they doContinue reading “BB: Man Maker Frenzy at the O”
PB: Why go to the O on Tuesday?
Are you a regular O guy?…see you in the morning! Haven’t been out in a while?…weather looks great (even if there is rain, cool rain will help you out). Haven’t been to the O ever?…why not give it a try tomorrow? Never been to a Flo Jo workout?…C’Mon Man! All you need is a coupon,Continue reading “PB: Why go to the O on Tuesday?”
PB – 40th BIRTHDAY/VQ @ Tank with Flo JO
Looking for some motivation to get up… maybe unsure where you want to go in the morning? Why not come celebrate Flo Jo’s 40th birthday at the Tank. Your present to me, come with a can-do attitude, ready to run a bit, and get some good mumblechatter in along the way. Nothing long distance, justContinue reading “PB – 40th BIRTHDAY/VQ @ Tank with Flo JO”
BB: Tabata around the O with Flo Jo 6/18
11 PAX showed up for Tabata training at the O on Thursday. Sump Pump got the memo on #TTT, nice work! Plain White T was down range and showed up early in a polo shirt….made me think a bit as I got there early as well, come to find out he sleeps in them! OneContinue reading “BB: Tabata around the O with Flo Jo 6/18”
PB: Tabata around the O 6/18
CAL, Restrooms, Tennis Courts…oh my! Come join me as we travel to different areas of the O for some Tabata training for a total body workout. Perhaps a mosey over to Cogan’s Cove if we have time in the end. Get up and get better! #TTT
BB: Hills are Alive at the O! 3/10/2020
8 strong braved the possible thunderstorms, and showed up for the sound of M.U.S.I.C at the O on Tuesday. Viking, Wham!, Flo Jo (Q), Tammy Faye Baker, Loco, Handbook, Violet and Escort all embarked on a journey to conquer the hills of Cogan’s Cove. Started off with a short mosey around the tennis courts, highContinue reading “BB: Hills are Alive at the O! 3/10/2020”
PB_The O: The Hills are Alive at the O 3.10
The hills are alive, with the sounds of M.U.S.I.C tomorrow at the O. Grab a buddy and come out to enjoy! Flo Jo
BB: 1/23/20 at the O – Coupons for All!
12 strong showed up at the O on Thursday for a different kind of Flo Jo workout. As many know, I like to run. But know that we all get better with Coupons, and they can sometime be uncomfortable, so thought I would try some new moves with coupons for all. Shyster, Twon, Russdiculous, Handbook,Continue reading “BB: 1/23/20 at the O – Coupons for All!”
PB: Coupon Day at the O 1/23 – Will there be enough?
Yes, I like to run, BUT NOT TOMORROW! Come on out to the O and grab a coupon and see all the wonderful things we can do with it. Yes, there will be a little bit of running, but Coupons will be the focus. WE ALL GET BETTER WITH COUPONS! Flo Jo
BB – A Few of my (least) favorite things, Dec 17th at The O
In the spirit of the season, 7 showed up a week before Xmas eve to celebrate some of Flo Jo’s favorite things form the past year at The O. Violet, Vincent, Wham!, Handbook, Yoshi, Ship Lap and Flo Jo (Q) all embarked on workouts of seasons past in anticipation of the Holiday season. If youContinue reading “BB – A Few of my (least) favorite things, Dec 17th at The O”
PB: A Few of my (least) Favorite Things 12.17.19 w/FloJo at the O!
O.J starts this off each time it is murky Pork Chop intense work and Pope with his burpees Get up and get dressed in warm and fresh clothes Come to the O so you see how it goes! #SYITG
BB: Push it at the O 11/7
5 strong showed up to Push It at the O on 11/7. Wham!, Facade, Violet, Handbook and Flo Jo (Q) all got better as we worked to push one another in the gloom. Quick warm up on the path to the tennis court: SSH’s (IC x 15), Copper Head Squats (IC x 15), Mountain ClimbersContinue reading “BB: Push it at the O 11/7”
P-P-Push it Good: ToG PB 11/7/19
Push yourselves to get up and come to the O tomorrow for a great workout to push all aspects of yourself in the morning. You can overcome the rain, and you will make it through this workout and get better. Challenge another to come join you and PUSH IT REAL GOOD! Where my HC Hims?!
BB: 10/10/19 at The O: SUICIDE SQUAD
12 strong showed up on Oct. 10th at the O for a beat down inspired by two fronts. Gillispie, Star Child, Jitterbug (R), Number2 (R), Tron, Vincent (R), Lobsta, Glen Ross, OJ, Violet, Ice Man (R) and Flo Jo (Q) all came out to join the Suicide Squad. Gear – TTT, nuff said. Thang 1: Continue reading “BB: 10/10/19 at The O: SUICIDE SQUAD”
F3 Louisville 