Author Archives: glenrossf3

A few things for tomorrow’s workout at the BoW: There will be a warm up (see Nugget’s backblast for today) We will cover some ground (if you are looking to get some steps in) Jack Webb will be there There will be post-workout Q evaluation (providing feedback to the Q on actual performance)

Pax (10) Flo Jo, Trump, Fergie, Cookie, Blueprint, PED, Fall Guy (Respect), Vincent (Respect), Wham! Glen Ross Conditions:  Clear and cold.  37* No Q on this one–just rerun the Mutt300.  Using the quarter mile loop along Robbers Row at the O and then stopping at the tennis courts for 25 reps of curls and LBCs. We madeContinueContinue reading “11/25/2019 BlackOps at the O BackBlast”

I didn’t have a lot of time to put together a workout, so I just blew off the dust of a workout I Q’d before. Weather – 37 degrees, chilly and damp at 0530 PAX – Glen Ross, Blueprint, Fergie, Pope, and Fallguy Q F3 Disclaimer – I told this fine group of men thatContinueContinue reading “11/18/2019 Black Ops at the O BackBlast”

Pax (12): Fall Guy (Respect), Tammy Faye Baker, Fergie, Hamm, SumpPump, FloJo, Fridge, Lionel, Handbook, Blueprint, Wham!, Glen Ross Q Conditions:  28* feels like 23 Week 4 of the Friday BlackOps at Mary T and really loving this location.  Very similar to the O, but more tightly compact with 9 hole golf course, reservoir trackContinueContinue reading “11/15/2019 Mary T BlackOps BackBlast”

Today marks my 66th trip around the sun, so I wanted to do a workout where each exercise had to be done 66 times, and since there are 8 letters in the word birthday, there were going to be 8 different exercises to complete. Weather – 37 degrees, cold and clear at 0530 PAX –ContinueContinue reading “11/4/2019 Fall Guy Birthday Q at the O”

Pax (16) Wham!, Worm, Cornbread (respect), PED, Plumb Bob, Snowman, Geppetto, Larry Flynt, Backdraft, Lionel, NoShow, SumpPump, Fridge, Buschhhhh, Tureen, Glen Ross Q Conditions: 55* cloudy, rain on the way As I mentioned in the preblast (does anyone read those anymore?) weinke for today’s heavy was to blend 2 workouts into 1. Most of theContinueContinue reading “10/30/2019 Blender BackBlast”

Blending two heavy’s into one workout tomorrow.  The First part is from the heavy that never happened……I didn’t fartsack, but instead got jammed up on 71 at 5am (never moved for an hour) and missed my Q out at the county in August. 2 months later, the items I packed that day are still inContinueContinue reading “10-30-2019 Blender PreBlast”

PAX (7) Buschhhhh, Fridge, Fall Guy (Respect), Fergie, Blueprint, SumpPump, Glen Ross Q Conditions: good, 51* So about this spot. A few years ago, some of the mutt guys rolled out several black ops at Mary T (Reservoir) but Thursdays never seemed to work. I’ve been chatting with several of the guys that live closeContinueContinue reading “10/25/2019 Crescent Hill BlackOp BackBlast”

Pax (11) Pope, Violet, OJ, Handbook, Vincent (respect), Diablo, Escort, Fridge, Pork Chop, Flo Jo, Glen Ross Q Conditions: clear, 39* Gear: tights, UA heat hoodie, left the blanket in the car In the preblast I told the pax we would cover some ground and I had a general idea of what I wanted toContinueContinue reading “10/17/2019 Temple of Gloom BackBlast”

Going to cover it all tomorrow at the O.  Will mosey through the neighborhood- checking out some Halloween decorations.  Will also work in some bridge work, hill work and some Mary in the cage.  Gloves, shoes, tights…you know what to bring Glen

PAX (3): Fall Guy (Respect), PED, Glen Ross Conditions: 58*, with light rain Going on over 1 year with this black op Monday site. No Q on this one, just me, PED and Fall Guy out in the rain. We all decided to run a mile around the O, then do a few rounds ofContinueContinue reading “10/7/2019 Black Ops at the O BackBlast”

PAX (4) Glen Ross, Wham!, Pepperoni, Blueprint 4th consecutive week with BlackOps/ Queless Fridays at the Mutt. Thang: Changed up the Mutt 300 format and added the back/ reflection walking path into the loop for today.  So each round was approximately ½ mile—with 2 stops; stop 1 was coupons at prayer garden, then stop 2ContinueContinue reading “9/20/2019 BlackOps at the Mutt”

PAX (15) Nugget, WhamO, Messy, No Show, Pepperoni, Soft Top, Pope, Geppetto, Cornbread, Tureen, SumpPump, Meatball, Lamarvolous (FNG, 2.0) Spida (2.0) Glen Ross Q Gear: nike shorts, nike shoes and brand new custom made Glen Ross ABC shirt Conditions: 68* nice—much better than Friday Initially was going to re-run a Q from last year butContinueContinue reading “9/14/2019 Hurt BackBlast at the Mutt”

Weinke is ready for tomorrow and mostly hanging around the mutt.  Might get the shoes a bit wet, but not much running.   Bring gloves, bring a 2.0 and leave your shirt at home Glenn

PAX (8): Fergie, Wham!, Buschhhhh, Glen Ross, PED, Fridge, Blueprint, Pepperoni Second week of Friday BlackOps at the Mutt—doubled the numbers.   Why not? The weather is good and the bathrooms are open too Thang1: Mutt300—this time with a few changes but mostly gas pumps, bench press after each lap (25 each–300 total).  Had to modifyContinueContinue reading “9/6/ 2019 BlackOps at the Mutt BackBlast”

Pax (7) Fall Guy (Respect), SumpPump, Fridge, Fergie, Wham!, Deuce, Glen Ross 7am start time—started the summer at the O with Memorial Day Murph, ended the summer at the O with Labor Day Murph. All finished in under 40 minutes. Deuce and Fridge killed it.  Circled up for Pax Mary for 5 minutes COT: Announcements:ContinueContinue reading “9/2/2019 BlackOps at the O”

Pax (4) Pepperoni, PED, Fridge, Glen Ross Warm up: 15 SSH, 10 mountain climbers Thang: Mutt300 Ended at 6:15 with COT

It’s going to get real heavy tomorrow at the Foundry.  I’m in week 3 of my heavy apprenticeship with Geppetto and I’m already seeing signs of arm and chest growth.   As you can see from this pic, we will be moving some weight.  I’ve got a few more items that I’m bringing too.  NothingContinueContinue reading “8/28 Foundry preblast”

Pax (3) Face, Fall Guy (Respect) Glen Ross Q Conditions: Light rain, off and on but August rain is ok. Didn’t plan on Q’ing this one but Fall Guy was looking for a workout today and then Face HC’d last night so 3 it was.  Still not sure whats up with Digiorno and Buschhhhh with the rain?ContinueContinue reading “8/26/2019 BlackOps at the O BB”

PAX: Violet, Plumb Bob, Tureen, OJ, Wham!, Vincent (Respect), Buschhhhh, Trump, Pope, Mayberry, TeaCup (FNG), Cutless, Zima, Nugget, Digiorno, Glen Ross (Q)  2 years ago today was my first post at the O so I was pumped to be back out the O this morning at the original workout—The Ruiner.  Set 2 alarms and gotContinueContinue reading “8/17/2019 Ruiner BackBlast”

2 years ago today should have been my 2 year F3 anniversary.  Instead I chickened out, made up another excuse and told myself I would do it on Thursday. Thankfully I did go on Thursday (August 17, 2017).  I had run out of excuses and made my way over to the O.  When I gotContinueContinue reading “8-17-2019 Ruiner PreBlast”

Me, my glitter fanny pack and 6 other HIMs skipped school today for some blackops at the O.  I’d like to get around more, but posting on Mondays is hard for my work schedule.  This also marks the 1 year anniversary of the blackops at the O on Monday—so we proceeded with the workout orContinueContinue reading “8/5/2019 BlackOps at the O BackBlast”

This co-Q has been in the works for nearly 2 years and after several hours of planning and a few iced drinks at Heine we finalized this weinke.   Me and Fridge are neighbors and also bike Bros- riding to the Gloom in the summer.  And after 2 years of F3 Louisville it’s hard toContinueContinue reading “7-27-2019 Hurt PreBlast”

Pax (14) Viking, Nino, Fergie, Digiorno, Nice & Slow, Grinder, Skirmish (Respect), Plumb Bob, Grizzly, Pope, Noxeema Jackson, Buschhhhh, Fridge, Glen Ross Q Conditions: Slightly cooler than the water at Glen Oaks Country Club aka Bushwood Gear: Nothing special today, but make sure you check out next week’s co-Q w/ Fridge I knew this would beContinueContinue reading “7/19/2019 Pleasantville BackBlast”

With the taste of tough tomorrow night, why not join me in the gloom for what I’m calling a “taste of medium” I know we don’t get up for easy, but come on—it’s another GR Q.  Plan for tomorrow is to work in a bit of everything, some running, some abs and if my mathContinueContinue reading “7/19 Pleasantville PreBlast”

Pax 25: Carlose’, Tiger, Fridge, Buschhhhh, Zartan, Tron, Jeter, Fergie, Wham!, Tin Cup, Paris, Merlin (FNG), Jinxy, Scuba Steve, Pope, Iceman (Respect), OJ, Vincent (Respect), Jitterbug (Respect), Steinbrenner (DR from Memphis), Violet, Trump, Zima, PED, Glen Ross Q Conditions:  July in Kentucky Gear:  nike shorts, new tank fresh off the clearance rack for $3dollas, yearContinueContinue reading “7/9/2019 BoW BackBlast at The O”

After a bad incident with a sparkler on the 4th, I’m lucky to be able to Q tomorrow.  So come join me at the O for some “light” running and “medium” coupon work.  Modified down to “light” after the marathon/ medium that we did today.  And yes I know tomorrow is the MLB All StarContinueContinue reading “7/9/2019 BoW PreBlast @ The O”

Pax: Grinder, Tureen, Fridge, Deuce, SumpPump, Pope, Blueprint, Noxema Jackson, Windshield, Goldfinger (FNG), Glen Ross Q Conditions: Wet and stormy In the preblast I mentioned this weinke would be long, hard and dark (the dark part was Red Roof)—so I named this workout the John Holmes.  We also got wet too.  Got up at 6,ContinueContinue reading “6/22 Hurt BackBlast”

I’ve been working on this Q for 2 weeks.  Already named it, but might make a few more changes this evening.  Ok Mouth—here’s a sneak peek of the weinke.  This one is going to be long and hard and maybe dark too—or at least that’s what Red Roof said at HDHH (another reason for youContinueContinue reading “6/22 Hurt PreBlast at The Mutt”

Pax: (21) Pope, Plumb Bob, Nugget, Jeter (FNG), Dorothy (FNG), Green Wave (FNG), Pixar, HoBo, Tammy Faye Baker, Headboard, Butcher, Lobsta (FNG), Face, Vincent (Respect), Wham!, Violet, Dixie (FNG), Sadie, SumpPump, Carlos’e, Glen Ross (Q) Conditions:  Perfect.  I had the same Q last year and it was 76* and humid AF As I mentioned inContinueContinue reading “6/13/2019 Temple of Gloom BackBlast”