Author Archives: flounderf3louisville

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- […]

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. […]

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. […]

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 weeks […]

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 an […]

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 say […]

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 it […]

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 have […]

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 to […]

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 at […]

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 Standing […]

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. Abe […]

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 call […]

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 at […]

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 go […]

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. They […]

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 it […]

DR Memphis Fartsack Ruck 8/1/2018 Pax Gypsey(Q), Flounder Weather 74 and stopped raining as we rolled into the parking lot Gear 2 GR1s, 30lbs weights and full 3l bladders. Arranged this BO Ruck for DR Memphis but never heard back from him?? Gypsy and Flounder go anyway. Goal was to bust out minimum 4 miles […]

Pax FloJo, Diablo, Flounder(Q) Weather 69 degrees Thunderstorm and Raining Cats and Dogs Clothing- Freakin Soaked Boys! Warmups 40 SSH 20 Grass Grabbers 20 Imperial Walkers 10 Hand Release Merkins While doing Merkins I realized the puddles were uncomfortable cold on my Pickle. Warmups interrupted by a disturbing flash of lightning and crash of thunder. […]

22 Pax-Little Jerry(R), Fanny Pack(R), Double Down (R), Worm, Eastwood, Bob Ross, Starchild, Glaucoma, Pew Pew, Abacus, Yogi, Tool Time, Crablegs, Tin Cup, Mcafee, Dry Rub, Maxi, Dynomite, Sadie, Thumbtack, Frosty, Flounder-Q Weather 66 degrees and cloudy Mosey to coupon lot Warmup- Abe, SSH… I’m done with that crap let’s get to work! Partner Thang […]

It’s gonna be a Coupon-O-Rama Blocker Party! Join your friends for some weighted fun times. Pro Tip- bring gloves

Back-Blast BO Big 4 Ruck Q: Flounder Pax: CI, Face, Star Child, Mad Cow, Meter Maid, Flounder Weather 64 Degrees, stopped raining just at start time AO looks cool with the bridge lit up in the background. HIM excited to hear that we would be doing exercises during the ruck, not really. Oh well get […]

Shhhh! It’s a surprise.