Author Archives: OJ

ATTENTION PAX!! We gon get swole tomorrow at the North Posh. Bring a ruck plate if you have one. 20lbs, 30lbs whatever. Bring a kettlebell if you have one. I’m going heavy on weighted exercises. Not everyone will have to have one so it’s ok if you don’t bring anything. Syitg -OJ

Threw this one on the calendar long ago thinking why I hadn’t yet Q’ed at the Posh.  Probably posted out there a dozen or so times over the last year and felt like I owed them a Q.  This has since become Q school week led by all the site Q’s.  With plenty of newContinueContinue reading “10/22 Backblast The Posh #theIncubator”

Q school week starts tomorrow and I’ve got the Incubator. We’ll go old style and get back to the basics. This week will be important for some of the newer PAX so plan on hitting some workouts. (I’ve never Q’ed the Posh so I’m kind of excited) 😉 Syitg -OJ

Ooo…this one snuck up on me. Realized on Tuesday I didn’t have a Q scheduled for today. No worries, I’ll handle. Recently eclipsing the 200+ post mark means I’ve seen and done it all. Time to revisit a workout that stood out to me from the past. Thanks Red Roof. 😊 Q – OJ PAX:ContinueContinue reading “10/18 the O Backblast #templeofgloom”

Tomorrow I’m copying a Q from back in the day. Out of ideas OJ? Nah, I’m doing it again because it was a good one and quite effective. Was it one of your Q’s? Find out in the morning. Syitg -OJ

In celebration of National Butterscotch Pudding day, YHC thought he’d bring the heat to the fine lads of the Mutt. I actually didn’t Q today, but if I did, here’s how it would’ve gone down. Q – OJ Blender Record – 22 PAX: Hamm, Red Roof, Sump Pump, Glen Ross, Mad Cow, Cowbell, Maize, PrimeContinueContinue reading “9-19 Backblast The Mutt #theBlender”

Finally! We’ve waited patiently all year. It’s finally here. Tomorrow we will celebrate National Butterscotch Pudding day! Come on out to the Mutt tomorrow for some pudding and burpees. ☺️. Tomorrow will be difficult with virtually no running. Syitg -OJ

Star Course is drawing near and the team needs to log a big one. We all agreed to tackle 25 at night over 7 hours. Last night was the night. Meeting point – St. Matthews Baptist Church. New App downloaded with numerous checkpoints to hit across town. Starting time 2100. Text from PK at 8:50,ContinueContinue reading “9/7 Backblast #starcourse Ruck training”

I was right up there at the front last year for Of Mice & Men. Brutal, yet awesome. Well, since signing up for the GoRuck Star Course my Saturdays are now coupled with logging some serious mileage. Skid, PK, and myself wandered the streets of St. Matthews starting at 3:50 this morning. We saw allContinueContinue reading “8/25 Backblast The Mutt #theHurt Mosh Pit Part Deux 🤘🏼”

Can you imagine rucking for 3 hours prior to Q’ing a workout? Well this guy is doing just that. Come to the Mutt Saturday and you’ll see what I have left in the tank at that point. I’m bringing some soft melodic tunes to accompany us. Old Bay, Cutlass, Diablo, I think you’ll like aContinueContinue reading “8/25 Pre Blast the Mutt #theHurt”

If you read my pre blast, you would’ve taken note that I’m quite perturbed with the theft of the coupons at some of our AOs.  Somewhere some guy is slowly laying a new foundation for a new home.  “Screw Lowes, just head down to Seneca park and look under the tree line for fresh cinder blocks.”ContinueContinue reading “8/14 Backblast #theCarpenter”

Ok YHC is getting tired of our coupons being taken. I had a doozie planned and apparently they’re all gone at the Carp too. You know what that means? Tomorrow’s workout just got even harder. Let’s keep the Tuesday train rolling at Creason. Syitg -OJ

After bringing back some ideas from the fine lads of Hilton Head, I decided to make the Chopper the destination to layeth the Smackdown on said ideas. Nugget…what are you doing recruiting everyone for team games at NC?   Save some PAX for me. 😉 I was a little worried with the turnout but 13ContinueContinue reading “8/3 Backblast at the Jeffersonian #the Chopper”

Meet me at the Jeffersonian in the Gloom. After tomorrow’s workout at the Jeff, your arms will look like this. Syitg -OJ

It had been a minute since my last Q as I’ve been nursing a slight injury (Zima’s Dr. was right).   If I did indeed Q today, I would’ve done it like this… Q – OJ PAX:  Old Bay, Mad Cow, Noxeema Jackson, Fridge, Glen Ross, Escort, Wham!, Buschhhhh, Uncle Rico, Tin Cup, Cowbell, AContinueContinue reading “7/18 Backblast The Mutt #theblender #F3Open”

Tee times available at 5:30 tomorrow at the Mutt. Come on out and play a round of golf with me. You have my 100% guarantee it won’t be anything like today. Syitg – OJ

**trying this again…stupid GIF. Maybe it just won’t work. 😕 What’s that you say?  You need a Q at the Carp?  Sure thing, I love that AO.  Now I’d posted a handful of times there but I still don’t think I can grasp all it can provide seeing as most of my posts have beenContinueContinue reading “6-5 Back Blast the Carpenter”

Well, three days into this merkin challenge and I’m not sure where my guns have gone. Will you help me search for them? See you at the Carp. 5:30. Tanks welcome. -OJ

Ok, this is going to be a bit lengthy so grab a beverage and try and enjoy.  I’ll try and take you exactly through the events of the night.  It will be like you were there sans the calloused and blistered feet. Due to the peer pressure of Kilo, I caved and took the MayContinueContinue reading “May Ruck Back Blast 5/25/18 Tours Of Louisville”

Allllllllllllllrightey then, it’s just about ruck time. When – Friday night May 25th Time – 7:45pm Place – Meet at Mary T. Meagher pool parking lot To avoid the FOMO, you’ll want to be there as Wham! and OJ are taking you on a 4 hour joyride. What you can expect:  Well if you’ve beenContinueContinue reading “Ruck Pre Blast Friday May 25th”

Well it’s been over a month since I’ve Q’ed.  Seems like forever.  Took some time off, had a lil’ procedure, now all better and ready to induce some pain. Geerlander:  Skipping TTTToG.  Busted out my Kentucky Wildcats basketball shirt from who knows when (circa early 80’s).  In true CI fashion, it’s at least 3 sizesContinueContinue reading “5/17 Back Blast the O #TempleOfGloom”

Fresh off the energy that our HIMs brought back from the Toledo GrowRuck, Louisville’s own F3 Ruck is fast approaching.  Next Friday night the 25th to be precise.  You may be asking why a Friday?  That may prevent me from doing the ruck and also posting on Saturday.  Well our Ruck captain Kilo wanted toContinueContinue reading “May Ruck 5/25 pre pre blast”

Ok trying this again. Just threw out my pre blast and I was still logged in under F3 Lex. Fail. Now I’m mad. Come to the O tomorrow for a beatdown. 😡 Syitg OJ

A couple of weeks ago I was thinking, we haven’t had a Black Ops down at the Big 4 Bridge in a while so I threw it on the calendar.  It’s really a cool place to workout aside from the evening shootings and such.  After seeing that on the news, I was like if anyoneContinueContinue reading “4/13 Black Ops Big 4 Bridge Back Blast #Fridaythe13th”

Uhh Ohh!  Do you know what tomorrow is? It’s FRIDAY the 13!  Time for the return of everyone’s favorite murderer Jason Vorhees OJ. So if the burpeepalooza marathon everyone did today doesn’t scare you off, come on down to the Big 4 Bridge for a Black Ops massacre hosted by Orenthal Julius.  I hope everyoneContinueContinue reading “4-13 Black Ops Big 4 Bridge Pre-Blast”

https://media3.giphy.com/media/13sbWMa0NGNq2A/200w.gif If you read my Pre-blast, I mentioned that every time I look at the forecast and it’s calling for rain, I feel like Mr. Garvey when A-Aron or DeNise doesn’t answer when he’s calling roll.  Needless to say the rain was steady this morning supplying me with plenty of pent up rage to dishContinueContinue reading “3/28 The Mutt Back blast #the blender”

If I have to Q one more time in the rain…ya’ll are gonna feel my wrath. https://media0.giphy.com/media/16OVCXl1PH2uY/giphy.gif Every time I look at the forecast and it calls for rain, I feel like Mr. Garvey when A-Aron or DeNise don’t answer when he’s calling roll.  I feel like breaking something.  So help this substitute teacher fromContinueContinue reading “3-28 Pre-blast The Mutt #theblender”

(Flashback) August 22,2017 – my first post.   Wham’s VQ.  Struggled, and spilled merlot when I got home in the driveway. #wuss (Present) March 8, 2018 – 100 posts later.  Tough 3 day stretch starting with Digiorno, Iceman, and I had the Q today.  Full body shredder, no down time.  45 minutes of straight hardContinueContinue reading “The O Back Blast 3/8 #TempleOfGloom”

https://media3.giphy.com/media/98EBb55L7GoQ8/giphy.gif Many fine Q’s have treated the PAX during workouts to soothing tunes over the last few months.  Tomorrow YHC is bringing the tunes, and they won’t be soothing. Whaaat? Most people might not know that OJ loves heavy music.  I’ll be bringing some of my favorites, some not so heavy, some REALLY heavy. LikeContinueContinue reading “WARNING WARNING WARNING 3/8 Pre-Blast at the O #TempleOfGloom”

https://media3.giphy.com/media/3o6wrvlj7JdAJXRgsg/200w.gif Weather: 64 degrees with steady rain Q – OJ PAX: Vincent (respect), Captain Insaneo, Zartan, Wham!, Snowman, Mad Cow, Glen Ross, Old Bay, Grinder I’ve always been one to monitor weather, but since joining F3, I’m like Jay Cardosi over here.  Needless to say, I knew this morning would be a wet one andContinueContinue reading “2-21 The Mutt Back Blast #theblender”