Author Archives: OJ

They say you can only be in the Derby once as a horse. Well in F3 you can be in the Derby however many times OJ wants to run it back. That’s right, we’re going back in the archives to run the F3 Derby. Haven’t been before? Maybe you’ll learn something new. Done it before?ContinueContinue reading “5/4 Preblast – The O #TempleOfGloom”

Conditions 21 degrees ice everywhere PAX: Handbook, Sump Pump (R), Russdiculous, Flo Jo, Harry Carey, OJ- Q Toured beautiful Cherokee Gardens to break from the O norm. COP – 100 SSHs IC ☺️ 11’s at Danes Hall Dr. Merkins and Jump Squats Dips, Derkins, Squats, Merkins, Freddy Mercury’s, more Merkins, All you Gots, Flutters, etcContinueContinue reading “1/18 – Backblast The O #bagofwrenches #ToursOfCherokeeGardens5k”

This is somehow a secret among North Poshians. The rarely if ever used neighborhood no further than 200 yards from the flag lies plentiful lights, hills (haha of course it’s north posh), and countless opportunities. Introduced the site Q to this one today. A couple of years ago, Catfish seemed like i had found anContinueContinue reading “9/7 Backblast at North Posh”

When I saw a few weeks ago that a Q was open on the 22nd, I grabbed it up. It was at the Mutt. Not only were they celebrating their anniversary, it was also my first post at the O. Ask Wham about it…😉 After having attended the insane beat down at the Taste ofContinueContinue reading “8/22 Backblast at the Mutt Celebrating 3 years”

Not only is it the 3 year anniversary of the Mutt, it’s my 3 year anniversary too. CI told me to be an O guy my first day but whatever, I love the Mutt too. Also rock stars like Grinder and Buschhh started that very same day. Not sure what I’ll have left in theContinueContinue reading “8/22 Preblast at the Mutt 3 Year Anniversary!”

8 gathered to get better in preparation for the October GrowRuck event. Are you signed up yet? OJ – Q PAX: Handbook, Wide Right, Russdiculous, Violet, Motor Boat, Tool Time, Jewel Simple, effective, hard 6 Rounds 5 Ruck on Merkins 15 4 ct Flutter Kicks 25 Squats 1 Min Ruck on Plank 1/4 loop withContinueContinue reading “8/5 RUCK PT Black Ops at the O.”

It’s been a minute since I’ve led a workout. Needed to get back after it. Elbow is all but healed up and I always try and look for an opportunity to lead on my birthday. Another year, and another chance to push myself and get better. OJ – Q PAX: Handbook, Russdiculous, Tron, Nanmoore, AerobieContinueContinue reading “7/30 Backblast at the O. #templeofgloom”

This was the first photo I used on WordPress for my VQ nearly three years ago. If you come to the O tomorrow, bring a coupon. We’re going old school. Syitg -OJ

With a time change coming tonight, I knew this would be the last Saturday workout with sunlight for a while. I wanted to utilize a couple of areas that we can really only use when it’s light out. Conditions – Brisk 28 degrees Gear Broncos hand warmer pouch (fanny pack) Q – OJ PAX: McAfee,ContinueContinue reading “3/7 Backblast at the O #theRuiner”

Come early and Ruck with Handbook and Russdiculous or come at 7 for an epic Saturday with the Juice at the O! We’re going to be on the move and we’ll cover some ground. I promise to not murder you. 🤞🏼 – OJ

Conditions – 36 and light rain. The worst. OJ – Q PAX: Potter, Russdiculous, Tammy Faye Baker, Shyster, Tron, Wham!, Escort, Flo Jo, Yoshi Short mosey to the tennis courts 10 Abe Vigotas IC 15 Hillbillies IC 20 Monkey Humpers IC 25 SSHs IC I keep trying to do too much and my wrist keepsContinueContinue reading “2-11 Backblast at the O #BagofWrenches”

We will cover some ground tomorrow. Reflective gear and headlamps suggested. Syitg -OJ

Since my wrist is still on the mend, I advised the PAX via Preblast that this w/o would be run heavy. Digiorno showed up with coupons, kettlebells, and a face of disappointment when he learned how much running we had in store. Conditions – brisk 26 degrees PAX: Plumb Bob, Digiorno, Dauber, Fridge, Deuce, Wham,ContinueContinue reading “1/17 Backblast Black Ops at Mary T #AOoftheYear”

So my wrist is still jacked (insert Glen Ross joke) so you can expect a heavy dose of running tomorrow. We’ll hit our favorites like Mary Sue etc. Syitg – OJ

Decided to run back one I had done at the VET back from August of 18′. Q – OJ PAX: Yoshi, Worm, Sweet Tart, Ladybird (R), Whitney (R), PK, Kilo, Fergie, Pork Chop, Tony Molito Conditions – crazy warm for January Gear – t shirts and tank tops all over the place…nice Mosey to theContinueContinue reading “1/10 Backblast the Chopper”

The white Bronco is headed to the Vet in the morning to murder some fools. What can you expect? Well…you’ll just have to show up and see for yourself. Kick off your weekend with me in the gloom. RUN…GO…GET TO DE CHOPPA! Syitg -OJ

7 Come 11 5:30:17 Wham arrives and we’re on our way. Q – OJ PAX – Wham!, Tron, Plum Bob, Violet, Pixar, Backdraft, Meatball, Escort, Butcher, Flo Jo, Cookie The start was a mosey to the basketball courts for COP 10 Grass Grabbers IC 15 Windmills IC What’s that? A car approaching, must be aContinueContinue reading “12/5 Backblast the O #templeofgloom5kforthecure”

Gonna get after it in the morning. Little on the run heavy side. Might bring a headlamp if you have one. Avoid a big plate of fettuccine Alfredo as well. Syitg -OJ

With the M out of town for a few days I wanted to really get after it and give the PAX an old fashioned beat down. Conditions – frosty mid 20’s Gear – Broncos fanny pack. I’m no fairweather fan. Ride or die in Orange. Q – OJ PAX – Vincent (R), Kilo, Shyster, Handbook,ContinueContinue reading “11/16 Backblast the Ruiner”

The M has been out of town for a few days so I’ve been on daddy duty and she’s back tonight so I’m ready to get back in the gloom. Let’s get after it old school style in the morning. AYE! Syitg – OJ

Ron Swanson voice: You need to ask yourself. 1. Have you F3’d before? 2. Have you been to a Black Ops before? 3. Have you been to Crescent Hill Golf Course? 4. Have you actually played golf in the dark? Well today was your day and if you weren’t there, we put you down forContinueContinue reading “11/1 Backblast – Black Ops Little Augusta/Crescent Hill Golf Course/Mary T Aquatic Center/Day After Halloween/First Below Freezing Morning of the Year/Friday”

Sneaking up on us all rather quickly, it was brought up last night that there didn’t appear to be a Q on the calendar for today at the O. Never fear, OJ’s always willing to bring some heavy tunes and dish out some pain. This was a straight cover of one of my Q’s earlierContinueContinue reading “10/29 Backblast the O #BagOfWrenches”

YHC attended all three days at Louder than Life last weekend and man what an experience.  So amazing yet so exhausting.  I decided to bring the music/pain to the fine PAX of the ruiner.  Disclaimer – I’ve always loved heavy music.  Most of that stems from being a runner and needing something to get meContinueContinue reading “10-5 Backblast at the O #Ruiner #MoshPit”

Were you there? Louder than Life was an incredible experience! If you weren’t, I’m bringing LTL to you tomorrow at the Ruiner. Be ready to move some weight and bang your head. 🤘🏻 Syitg – OJ

Why does Violet keep asking for someone to lead at the O on 9/19?  I’ve been on the calendar for a couple of weeks.  Well…I had added the event to my personal calendar, not the F3 calendar.  Oopsies.  I digress… Conditions: mild 66 degrees.  **Side note, Louisville’s having the longest drought since 1999.  Hasn’t rainedContinueContinue reading “9/19 Backblast at the O #templeofgloom”

ESPN voice – What if I told you an F3 workout consisted of 45 minutes of Monkey Humpers? What kind of toll would that take on your quadriceps? See for yourself tomorrow and be part of something special. If that doesn’t entice you, I’m not sure what will. 30 for 30. #bestpreblastever (We’re not doingContinueContinue reading “9/19 Preblast the O #templeofgloom”

*Actual photo of PAX before today’s workout and after. Venturing out 25 minutes back to St. Pats today was a pleasure.  I love this AO. Q – OJ PAX: Nino, Huggies, Milton, Latex, Husky, Fructose, Wapner, Uncle Rico *Nino said Kilo told him he was coming* No Kilo I mean when you come to thisContinueContinue reading “9/5 Backblast – St. Pats #Cloverfield”

If you haven’t yet posted at St. Pats, I’d highly recommend checking it out. It’s got it all. Come see for yourself. Morning temps are looking great! Syitg -OJ

Clogging up my Facebook feed everyday for like two months, I finally caved to CI’s constant invitations on this F3 thing.  So two years ago today, I ventured out to Seneca Park to check it out for myself.  Running had become stagnant to me and I knew I needed something different.  It was Wham’s VQ.  I wasContinueContinue reading “8/22 Backblast the O #TempleOfGloom”