Author Archives: flounderf3louisville

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”

Pax- Welcome DR Trojan from Houston, Jolly Rancher, Mcafee, Dynomite, Maxi, PK, Aerobie, Tony Malito, Alexa, Hot Wheels, Flounder-Q. Weather 32 and snow. After a 2 week hiatus I finally got back into the gloom with a great group of HIMs! After getting my butt kicked in over 30 BBall League the past two weeksContinue reading “Backblast The Chopper 3/9”

It’s prime time BBall season. Let’s meet in the gloom and work on those fundamentals! Keep in mind, it’s my idea of fundamentals we’ll be working on.

Pax- Jitterbug, Mr. Cotter, Gypsy, Mcafee, Iceman, Flounder(Q) Weather 29degrees, Ice and thick fog. I planned on doing some movement around the park, need to add more running to my life. On the way in the parking lot I quickly realized there was a thin layer of ice over everything. A few minutes later anContinue reading “Backblast The Fog @ S Poshlands”

Ever done a H2HC workout? You can tomorrow! Some terms you might learn are Back to Back, Shoulder to Shoulder, Piggyback, Lead Hand, Sit Out, Windshield Wiper, and High Elbows. I had planned on a Burpee Ladder but Vets pax 😭 so I promised that if they show there will be no burpees. Didn’t sayContinue reading “The Fog @ Poshlands, Sat 2/2/2019 7am Gheens Fountain Lodge 1421 S Beckley Station rd.”

Backblast The Fog 1/19/2019 Weather 38 and rain Pax: Jitterbug, PK, LadyBird, Mr Cotter, Drive-thru, Flounder-Q Forecast 100% chance of rain for the Fog and Flounder being a warm water fish, decided to utilize the Poshy Poshness of the Poshlands Per-Poshatee Gazebo. Scrapping my 300 ladder BD was a little sad but I’ll have itContinue reading “Backblast The Fog 1/19/2019”

Again, Flounder is a warm water fish! The good news is you don’t have to go through my up to 300 count ladder & back that I had planned. The bad news is posh has a gazebo and lots of heavy stuff. Bring rucksack, bring a weight, if you don’t no big deal, we haveContinue reading “The Fog PreBlast 1/19/2019 @ Posh”

BO Ruck @Posh, 1/5/2019 Pax Nino, Worm, Hotwheels, Kilo, Flounder Team weight- 60lb sandbag known as Mili Started at 5:00am on Sat b/c those HIMs are crazy. Not as crazy as what Muscle and Burger bar food does to Hotwheels bowels, we were dodging that stench for miles. Heard all about how Kilo has toContinue reading “Backblast BO Ruck @Posh, 1/5/2019”

Big Mo Tank Heavy Pax: Gangplank, Tony Malito, Tool Time, Kilo, Worm, Alexa, MeterMaid, PK, Flounder Q Disclaimer given, welcome to arms day! Packs notified that the work out would be held under the new and dry picnic Pavilion at Vets. Flounder is warm water fish, cold rain no fun. Warmup 76SSH 4 minutes atContinue reading “12/31/2018 Big Mo Heavy at The Tank (Veterans Memorial Park J-Town KY)”

Happy Arms Day!

Pax- Drysdale, Tony Malito!, Jitterbug, Aerobie, Iceman, Shortstack, Retainer, Starchild, Snowday, Huggies, Meatball, Hotwheels, Nino, Flounder (Q) Weather- 33Defreeze Big thank you from us Tankers to the Posh Royalty that have been supporting our AO the past few weeks! Thang 1-Warmup 10 BOYO Abe Vigota Kendra Newman’s Grass Grabbers Plank Calf Stretch Hamstring Stretch StandingContinue reading “BackBlast “The Chopper” Friday 11/16”

Pax Ladybird DoubleDown Lube Job PK Methane Bob Ross Maxi Dynamite! Dry Rub Mr Cotter Tug (FNG) Flounder Q Weather- chilly but at least it wasn’t freakin raining! Disclaimer given Warmed up discussing Static vs Dynamic stretches and how Chicago does the wrong exercise for Abe Vigota. So we did them wrong on purpose. AbeContinue reading “The Incubator @ Poshlands 11/5”

Pax- Wham! Red Roof CI Escort Galyspy Safelite (2nd post!) Shelby(FNG) Flounder Q Weather- chilly but at least it wasn’t freakin raining! Disclaimer given, off to the courts we go. Warmed up discussing Static vs Dynamic stretches and how Chicago does the wrong exercise for Abe Vigota. CI vowed to Q in Chicago and callContinue reading “Backblast The “O” 11/3”

Dynamic Vs Static High Impact Vs Low Impact No running on this one. Anyone have knee issues, back pain or any other issue? You can still come out Sat at The O. Doesn’t mean it will be easy

Posh Ruck training 8/31 This workout is dedicated to Kentucky State Police SGT James Fred Davidson (retired) August 10, 1946-May 18, 2018 Pax: Fanny Pack, Launchpad, Flounder (Q) Weather: 75 and humid Looks like too many Fartsack after the excitement of being on WHAS Thursday. Oh well, we begin. 1 mile @16min pace. End atContinue reading “Posh Ruck training 8/31”

Backblast The Fog @ The Poshlands 8/25/2018 Weather: cloudy but no rain, good for a nice run. Gear: everyone had clothes on. Pax: Protocol(FNG), Starchild, Huggies, Bear, Flood Plain, Swifty, Retainer, Mr Hat, Gypsy, Flounder (Q) Pax assembled, waiver stated and pax informed that there would be no coupon work today. Warmup SSH(tried to goContinue reading “Backblast The Fog @ The Poshlands 8/25/2018”

Backblast The Chopper 8/24/2018 Weather: cool enough for us to start worrying about winter. Gear: Everyone had clothes on. Pax: Jobu(FNG), Backdraft, Old Bay, Glen Ross, Rhi Rhi, Wedding Singer, Worm, Force Close, Aerobe, Meatball, Snowday, Tony Malito, Cutlass, Hotwheels, Flounder (Q). Vet pax felt a disturbance in the Force, then mysterious visitors appeared. TheyContinue reading “Backblast The Chopper 8/24/2018”

Backblast Gypsy Bourbon Tasting 8/3/2018 Pax Flounder Duplo Pew pew Nice and slow McAfee Nino Whiff Huggies Gypsy The night began by tasting bourbon in Gypsys fancy F3 bourbon glasses. I was particularly interested in trying Jefferson Reserved Cabernet Cask Bourbon. Gypsy told me it was horrible but I had no idea how bad itContinue reading “Backblast Gypsy Bourbon Tasting 8/3/2018”