Life has gotten in the way of me being in the gloom so far this month so I’m pumped to be back tomorrow on the Q @ the one and only Original. I’m bringing a simple workout. Simple meaning not many different exercises but what we will do we will do in volume while keepingContinue reading “Pre-blast: 8/9/22 – Bag of Wrenches @ The O”
Author Archives: Handbook
Pre-blast: 6/28/22 – Bag of Wrenches @ The O
Join me @ The O tomorrow morning for a you vs. you, quality over quantity style full body workout. We’ll be doing AMRAP while focusing on form all set to a banger of a soundtrack. Minimal running but I can promise your cardio won’t suffer as long as you come ready to bust your tail.Continue reading “Pre-blast: 6/28/22 – Bag of Wrenches @ The O”
Pre-blast: 4/5/22 – Bag of Wrenches @ The O
It’s probably going to be raining when your alarm clock goes off tomorrow. Don’t let that be the reason you decide to stay in the fartsack. The O arguably offers the least amount of shelter of all the AO’s in the region but we do have some options. That said…. if it’s raining, I canContinue reading “Pre-blast: 4/5/22 – Bag of Wrenches @ The O”
Pre-blast: 3/25/22 – The Chopper @ Vets
It’s been weeks since my last Q and months since the last time I Q’d @ Vets. Looking forward to finally being back leading a workout under the flags @ Veterans Memorial! Tomorrow’s workout will include some Vets staples along with some exercises that break the Vets’ unwritten rules. We’ll get a little cardio inContinue reading “Pre-blast: 3/25/22 – The Chopper @ Vets”
Pre-blast: 12/21/21 – Bag of Wrenches @ The O
Get to The O tomorrow morning because Santa Handbook is coming to town and he’s giving the gift of pain. Coupons are a must. Block, ruck, or sandbag will work. Just be sure you have some extra weight to sling around. HO HO HO. SYITG -Handbook
Pre-blast: 12/08/21 – Black Ops @ The Patriot
The men of The Patriot have been doing some amazing things and it’s time I make a visit for a Q to see what it’s all about. I’ll be bringing a workout that will challenge the major muscle groups while sprinkling in a little cardio to keep us warm. Please bring a coupon (ruck, sandbag,Continue reading “Pre-blast: 12/08/21 – Black Ops @ The Patriot”
Pre-blast: 10/21/21- Temple of Gloom @ The O
Tomorrow @ The O we’ll make a trip over to the adjacent neighborhood to admire some Halloween decorations. While we are over there we’ll also work on our multiplication and other difficult tasks. No coupons but gloves, running shoes, and a desire to get better are a must. SYITG -Handbook
Pre-blast: 9/22/21 – The Tank @ Vets
90% chance of rain tomorrow morning. 100% chance of 90’s hip hop with a side of hurt. Bring a coupon, sandbag, or ruck. We should be able to stick to the picnic shelter if it’s pouring. Don’t let the rain keep you in fartsack. SYITG -Handbook
Pre-blast: 09/02/21 – Temple of Gloom @ The O
It’s been awhile since we’ve had a coupon focused beatdown @ The O. Let’s have one tomorrow, shall we? Bring some weight like a cinder block/sandbag/ruck/etc. as well as gloves. If you have any extra weight, bring that with you in case we have anyone that shows up empty handed. Although any running will beContinue reading “Pre-blast: 09/02/21 – Temple of Gloom @ The O”
Pre-blast: 7/6/21 – The Max @ Bayside
Tomorrow will be my first (and long overdue) trip out to Bayside. Figured what better way to debut at an AO than to lead the workout. I’ll be bringing one that will challenge the major muscle groups while mixing in some cardio. Coupons will be necessary and gloves will be helpful! Looking forward to it!Continue reading “Pre-blast: 7/6/21 – The Max @ Bayside”
Pre-blast: 5/13/21 – Temple of Gloom @ The O
I’m back on the Q at my home AO for the first time in nearly 2 months and I’m pretty jazzed about it. Bring some gloves, a positive attitude, a strong work ethic, and a coupon. SYITG -Handbook
Pre-blast: 05/01/21- Derby Day Ruiner @ The O
Come witness the birth of a new Derby morning tradition at The O. Wear some shoes that you are comfortable moving around in and be ready for a few curls. Coupons will be provided so feel free to leave yours at home. Don’t miss this one… if you are reading this, you’ve earned it. SYITGContinue reading “Pre-blast: 05/01/21- Derby Day Ruiner @ The O”
Pre-blast: 4/30/21 – The Chopper @ Vets
The Oaks day races are getting started early tomorrow in J-Town. Post time 0530. We’ll be taking a series of trips that will test your 1/8 mile time. Leave your coupon at the stable. SYITG -Handbook
Pre-blast: 3/31/21 – Escalator @ The Abyss
I’ll be at The Abyss dark and early tomorrow to lead all in attendance through a full body workout that will close out the Iron Horse Challenge with a bang. Bring a coupon or ruck, a good attitude, and an appreciation for 90’s Alternative Rock music. SYITG -Handbook
Pre-blast: 3/25/21 – Temple of Gloom @ The O
I’m back on the Q at a The O tomorrow as I work towards closing out my IHC journey. My last Q there we explored some rarely charted territories but this time we’ll visit just one place that should be familiar to most who post at The O. Our coupons will be coming with usContinue reading “Pre-blast: 3/25/21 – Temple of Gloom @ The O”
Pre-blast: 3/16/21 – Bag of Wrenches @ The O – 300th POST
According to our Weasel Shaker, Bag of Wrenches tomorrow will be my 300th post with F3 Louisville We will celebrate by moseying around the AO while taking 300 second long stops at some pain stations along the way. No coupons but gloves are recommended. Be prepared to cover some ground and plan on working yourContinue reading “Pre-blast: 3/16/21 – Bag of Wrenches @ The O – 300th POST”
Pre-blast: 03/03/21 – The Tank @ Vets
Join me tomorrow morning at Vets for a full body beatdown. PLEASE BRING A COUPON OR RUCK and be ready to get after it @ 0530! SYITG -Handbook
Pre-blast: 🥶 🧊 02/11/12 – Temple of Gloom @ The O 🧊 🥶
Ice storm be damned… ToG is on @ The O tomorrow morning for those HIM brave enough to venture out in this mess and accelerate. We’re going to stay on our feet for the duration of the workout. If you find yourself on your six, it’s because you busted it on some ice. With ourContinue reading “Pre-blast: 🥶 🧊 02/11/12 – Temple of Gloom @ The O 🧊 🥶”
Pre-blast: 2/8/21- The Incubator @ Posh
Excited to make a return trip to Posh as Q of The Incubator tomorrow. We’re gonna move around the AO a bit while mixing in full helpings of upper body, lower body, core, and cardio work. No coupons necessary. Don’t let the Super Bowl tonight keep you in the fartsack tomorrow. Get out and accelerate!Continue reading “Pre-blast: 2/8/21- The Incubator @ Posh”
BackBlast: 2/5/21 – Wisteria @ Pleasantville
Conditions: 30°F and cloudy. Extra gloomy. PAX (8): Russdiculous, Hammock (R), Cratchit, Tidwell, Sump Pump, Focker, Holy Roller (R), Handbook (Q) Here’s how it went down: Quick disclaimer @ 0530 followed by a mosey around the adjacent circle up to the North Village Market. Warm-O-Rama: 25x SSHs IC 15x Imperial Walkers IC 15x Grass GrabbersContinue reading “BackBlast: 2/5/21 – Wisteria @ Pleasantville”
Better Late Than Never BackBlast: 1/30/21 – The Hurt @ The Mutt
Conditions: 28°F and clear skies. Solid January gloom weather. PAX (12): Vincent (R), Harry Caray, Russdiculous, Shyster, Old Bay, Glen Ross, DiGiorno, Frosty, Tiger, No Nuts, Peeping Tom, Handbook (Q) Here’s how it went down: Got kicked off right @ 0700 with a quick disclaimer and a mosey around the building back to the rearContinue reading “Better Late Than Never BackBlast: 1/30/21 – The Hurt @ The Mutt”
Preblast: 2/5/21- Wisteria @ Pleasantville
Clearly I’m no plantsman because I had to Google the definition of Wisteria. My search returned the following results… Wisteria is a vining plant with cascades of blue to purple flowers that look spectacular hanging from a pergola or archway in spring and early summer. Historically, Wisteria symbolizes long-life and immortality. Wisteria can live upContinue reading “Preblast: 2/5/21- Wisteria @ Pleasantville”
Pre-blast: 1/30/21 – The Hurt @ The Mutt
Tomorrow I’ll be abandoning my site Q duties @ The Ruiner and heading across the zip code to lead the fine gentlemen of The Mutt. I can’t put my obligations @ The O aside and bring a soft workout to another AO so expect to get your fill in the morning. It’s gonna be aContinue reading “Pre-blast: 1/30/21 – The Hurt @ The Mutt”
BackBlast: 1/21/21 – Temple of Gloom @ The O
Conditions: 39°F and partly cloudy. Nice and gloomy. PAX (11): Violet, Vincent (R), Flo Jo, Nan Moore, Russdiculous, Harry Caray, Hot Wheels, No Nuts, Motor Boat, Whitney (R), Handbook (Q) Here’s how it went down: Quick disclaimer @ 0530. The lights were left on one of the baseball diamonds so I decided to mosey overContinue reading “BackBlast: 1/21/21 – Temple of Gloom @ The O”
Pre-blast: 1/21/21 – Temple of Gloom @ The O
We’re going to do a little bit of everything tomorrow @ The O. Cardio, core, upper body, & lower body will all be addressed. No coupons but please do not forget your gloves. Also here’s a little homework assignment for those planning to attend…. 22+22 = ??? Be ready to get after it! SYITG! -Handbook
Pre-Blast: Christmas Eve – Temple of Gloom @ The O
Chances are you missed my Q this morning @ Vets. That’s okay because in the spirit of the season, Santa Handbook is giving each of you a second chance to experience a Christmas beatdown sure to leave you struggling to lift your drink tomorrow night. The workout will be focused on the upper body/core andContinue reading “Pre-Blast: Christmas Eve – Temple of Gloom @ The O”
Pre-Blast: 12/23/20 – The Tank @ Vets
Life has thrown me a couple of curveballs recently that have kept me out of the gloom for the most part over the past month. I’m back with a bang tomorrow as Q @ the one and only Vets. One of the curveballs I mentioned was a knee injury that I’m still not fully recoveredContinue reading “Pre-Blast: 12/23/20 – The Tank @ Vets”
Pre-blast: 🎃 10/31/20 🎃: The Ruiner @ The O
The ghost Q for tomorrow’s Ruiner @ The O has spoken and here’s what he has to say… Get out to The O tomorrow and get the heart pumping and an early calorie burn. Because, let’s be honest. You’re probably going to steal the Reese’s Pumpkins out your kid’s stash tomorrow night and wash itContinue reading “Pre-blast: 🎃 10/31/20 🎃: The Ruiner @ The O”
Pre-blast: 10/21/20 – Escalator @ The Abyss
Albeit long overdue, tomorrow marks my maiden voyage to the hallowed grounds of The Abyss. We’ll celebrate the occasion with a little mosey down to lake followed some work on our core, shoulders, and legs. No coupons necessary but I do recommend gloves. SYITG! -Handbook
Pre-blast: 10/8/20 – Temple of Gloom @ The O – Q School w/ Russ & Handbook – Round 2
Q School is back in session @ The O tomorrow morning. Russ and I will recap what was covered on Tuesday as well as expand on some different workout styles that can be used for an effective full body beatdown. Please BRING A COUPON (weight plate, ruck, cinder block, etc.), gloves, and any questions youContinue reading “Pre-blast: 10/8/20 – Temple of Gloom @ The O – Q School w/ Russ & Handbook – Round 2”
F3 Louisville 