Author Archives: flounderf3louisville

1.13.2020 The Incubator @ Poshlands Jumpseat Latex Crotchety Wapner Ripple PK Holy Roller (R) Buzzsaw Dry Rub Focker Deep Dish Ladybird (R) Mr Kotter Woooo Flounder (Q) Weather 40 degrees and dry. Deck of cards workout. What we learned- It’s hard to do a deck of cards workout in low light AND with gloves on.Continue reading “Backblast- The Incubator @The Poshlands 1/13/2020”

1/25/20 – The Ruiner @ The O Violet Tron Wham! Schwab Handbook Shyster Fergie Russdiculous Flounder (Q) In my quest for new workout experiences I attended a Track and field training. I learned a great deal about the science of building fast twitch muscles, and it was pretty fun. Warmup- Dynamic Stretching Walking hamstring stretchContinue reading “Backblast The Ruiner @ The O 1/25/2020”

Join me at The O (Seneca Park) for an explosive workout. It’s time to prep for Track and Field season! 3101 Rock Creek Drive 40207

Pax Whitney, MeterMaid, Dauber, Tool Time, Porkchop, Snowman, Flounder (Q), and eventually… Worm 4:56 came and went as 7 pax waited on our directionally challenged friend Worm. We stood in 28 degree 15 mph wind wondering if he’d ever show. We sent locator pins, called, shot flares and sent a rescue helicopter. As frost biteContinue reading “Backblast Mumbleruck @ Broadrun Park 1/19/20”

Gonna be a fun ruck tomorrow. Went out and scouted a few routs today. This park has a lot to offer and we will utilize quite a few different trails. Estimating 6-8 miles. The last leg will be near SP so if time gets close we can cut it short.

Location: St Patrick Catholic Church 1000 N Beckley Station Rd, Louisville, KY 40245, United States At Track And Field conditioning this week I learned some exercises I hadn’t seen or done before. The focus is on explosion through the movements, muscles in Anaerobic state. Also teaching fast twitch muscles to constrict, then relax at theContinue reading “Pre-Blast The Garden Thursday 1/16 5:30-6:15am”

1/10/20 : BO @ Long Run 1. Squid 2. Uncle Sam 3. Mr Hat 4. Huggies 5. Harbaugh 6. Jitterbug 7. Skirmish 8. Flounder Q Weather- expecting a downpour I did some map recon and found a nice size gazebo near start point. Since I’ve never been to Long run I needed to do someContinue reading “Backblast Long Run Park Friday 1/10/20”

40 degrees and 0% chance of rain at start time Tomorrow! So I got this deck of cards……

Watch out! Flounders Bringin the First Heavy to Long Run this Friday 1/10 5am-5:45am! Well, the first I know of anyway, I don’t read blasts unless I write them. 🙈🙉🙊 Park at Tennis courts 1605 Flat Rock Rd, Louisville, KY 40245, United States

Pax- Catfish, Viking, Milton, Speed Bump, Flounder Q Weather 37degrees and dry, mild wind. Thang 1- Warmups As promised I dedicated this First 2020 Q to a pax who had a positive influence on me. Star-child HL me by hounding me for weeks leading up to Spring Break vacation and got a verbal HC whileContinue reading “Backblast The Silo @ N Posh 1/6/2020”

Pax-Me Kotter, Buzzsaw, Stickup, Ripple, Deepdish, Aerobe, Jitterbug, PK, Bob Ross, MeatHead, Dynomite!, Maxi, Gypsy, Flounder- Q Weather- 30 degrees, dry and low wind. Gear- Polarfleece Scull cap, running tights, shorts, light thermal shirt and long sleeve mud gear shirt. Warmup As promised no 100SSH, only 30 but I got to tell you it feltContinue reading “Backblast The incubator @ The Poshlands 12/23/2019”

It’s more than a workout! I tried to design this workout where there will be opportunity for some 2nd F, while taking a beating. We will not be doing 100 SSH at this workout.

Ripple, Ladybird, Stick Up, Maxi, Jitterbug Flounder Q Fartsack- Dynomite Weather- 25 degrees Warmup 100SSH(respect to Star Child) 20 Abe Vigota 20 Imperial Walkers Calf Stretch 2 minutes Merkins 2 minutes Partner Assisted SU The Thang Mosey to 64 bridge, the long way, nice lights under there. Partner up for Dora Partner runs to topContinue reading “Backblast The Bridge at The Poshlands 12/11/2019”

Pax-Shrimp Boat, Cookie, Mammas Boy, Tony Malito, Wham!, Vincent, Yoshi, Jinxi, Rhythm, Alexa, Flounder Q Weather-20 degrees Warmup- 100-SSH Calf and runners Stretch It’s cold and windy on this hill let’s head toward the bottoms. Thang 1 Mosey to Rock bleachers start lower ball field and partner up. Discussed the 5 tenets and that weContinue reading “Backblast- The Tank @ Vets 12/18/2019”

Can you achieve muscle failure 6 times in only 6 exercises in 45 minutes, with a warmup and COP? Come find out Flounder Out

Pax- Dauber, Alexa, Pelican, Flip Flop, Leprechaun, Rocky, Brown Water, Crock Pot, Flounder Q Weather- really cold After explaining stations pax mumblechatter about why no warmup. I agreed that being so cold a little cardio warmup- 101 SSH! Now mumblechatter about why so much warmup. Geez, tough crowd. Thang 1 Partner up for station work,Continue reading “Backblast- The Foundry, 12/4/2019 St Aloysius Pewee Valley 212 Mt Mercy Dr, Pewee Valley, KY 40056”

I anticipate lots of movement to deal with the cold but….. How many _______ can we do? I do like Merkins and BBSU, maybe SYITG Flounder out

Pax- Shaun(Flounder), Ben(Kilo), Charlie(Dexter) and Brian(Krzyewski) Weather 29 degrees w/ heavy Fog at start 54 and sunny at Endex. Started off by getting razed by Plumb Bob on the way in for arriving at 5:10 instead of 5:00 sharp. Kilo weighed his ruck at 58lbs, carrying 45lbs of weights alone to complete the Pathfinder trainingContinue reading “Backblast Nashville Star Course 26mi 11/2/19”

It’s was cold ya’ll! First WO in the frozen tundra. Pax- Zima, Uncle Rico, Fructose, Jolly Rancher, Retainer, Soft Top, Ice Man, Meter Maid, Viking (rockin the Viking beard), Flounder- Q Thang 1 Run around the park a little then find some flat space on the trail. Was going to the school but no lightContinue reading “Backblast Wisteria @ Pleasantville 11/1/2019”

Pax- Meatball, Atlas, PK, Johnny on the Pot, Snowday, Drysdale, Flounder-Q Weather- Colder than I like. 7 Pax assembled for a surprise run heavy WO! Warmup 63 SSH 2min APFT AMRAP Merkins and Partner assisted BBSU Instructions- Merkins- only perfect form Merkins count, after fatigue continue reps on knees but do not stop! BBSU- handsContinue reading “Backblast The Tank @Vets Park 11/30/2019”

On November 2, 2018, the Wisteria flag was formally planted at Pleasantville making it the first official workout after hosting BlackOps for several, several months previously. I invite everyone to come and celebrate its anniversary with @Flounder at the Q on November 1, 2019. We will take a magical tour of Pleasantville. Filling the airContinue reading “Pre-Blast Wisteria @ Pleasantville, Norton Commons Amphitheater 11/1 5:30-6:15am”

I was bummed I didn’t get to use my whistle at Posh last week. Don’t worry, I still have it and I know a perfect spot at Vets to let it scream! The whistle will be unleashed in thang 2, but you have to meet the standard in thang 1 to get there. Just remember,Continue reading “PreBlast The Tank at Veterans Park JTown 5:30-6:15am Wed 10/30”

Pax-Woooo., Dynomite, Ripple, Buzz Saw, Double Down, Retainer, Stick Up, Ladybird, FNG (MeatHead), Flounder Q Weather- Colder than I like, better than February Warmup- SSH Retainer said he hadn’t done Merkins in a while. Thanks! I’ll use that later. Thang 1 Damn it’s cold so we started running. I had planned a really fun runContinue reading “Backblast The Bridge @ Posh 10/23/2019”

Pax-Jitterbug, Atlas, Kilo, Iceman, Diablo, Sand-trap, Taebo, mcAfee, Yoshi, Shrimp Boat, Wiki, Worm, Hot Wheels, Flounder Q Weather- colder than I like, better than February. Warmup- SSH Thang 1 Army APFT- 2min PU and SU, modify after proper form can no longer be accomplished. Thang 2 14 pax 14 weights, circle up one weight perContinue reading “Backblast Big Mo @ Vets 10/21/2019”

Pax-Cutlass, Kilo, Meatball, Backdraft, Diablo, Geppetto, Rih Rih, Plumb Bob, McAfee, Carlos’e, Tool Time, Chutes, Airball, Flounder Q Weather- Perfect Started with 50 SSH to get the blood flowing then straight to work. Began Motley Crue jam. Partnered up for alternating super sets, 7 stations with 2 exercises each, partners alternate as needed. Station 1-Continue reading “Backblast Big Mo 8/19/2019”

Biceps and triceps feeling neglected? Flounders going Heavy on Bi’s and Tri’s tomorrow at Big Mo! I feel the need to dedicate the playlist to the best comment I’ve heard this year. Tony Malito: “Have you seen The Dirt?” Flounder: “No, is it child appropriate?” Tony Malito: “Dude, it’s not wife appropriate!”

Biceps and triceps feeling neglected? Flounders going Heavy on Bi’s and Tri’s tomorrow at Big Mo! I feel the need to dedicate the playlist to the best comment I’ve heard this year. Tony Malito: “Have you seen The Dirt?” Flounder: “No, is it child appropriate?” Tony Malito: “Dude, it’s not wife appropriate!”

Workout Dedicated to Rusty Jarboe https://www.caringbridge.org/visit/rustyjarboe Some of you may know Rusty, he is a St X alumni and was a Standout Football Player. He is still in Critical Condition with some improvements over the past week. There will be a long road to recovery at best. Help if you can by the link above.Continue reading “BackBlast The County “Heavy” 5/29/2019”

I envision some Bi and Tri ISO, then back and chest work. Bring a ruck plate or 25-35lb kettle/dumbbell, if you haven’t done weighted V-ups you haven’t lived. But if you don’t have it you don’t need it, your brothers will cover down.

Pax: PK, WeEdWaCkEr, Hotwheels, Tony Malito, Flounder(Q) Weather: 63 and not Frozen for the first time in forever! Warmup Hamstring, calf and hip stretching for my old a– back. 47 SSH Straight into upper body day! Tabata 2:55 per set, :05 transition time. Playlist Foo Fighters, Metallica, CCR, Motley Crue, Lynard Skynard, Survivor, Bryan Adams.Continue reading “BackBlast Big Mo(Heavy) @ Veterans Park JTown”