Tank Top Tuesday Backblast from the BoW at the @OF3Louisville

QiC: CI Pax: Shyster, Handbook, Cartman, Motorboat, Tron, Stinger, Loco, Nanmore, Aerobie, Vincent, Trump, Flo Jo, Violet, Russdiculous, Busch, CI Conditions: Soupy 71* with 89% humidity. To make matters worse, I took us to the lowest point in the area – the bottom of Cogan’s Corner – so we could breathe stagnant, humid air asContinue reading “Tank Top Tuesday Backblast from the BoW at the @OF3Louisville”

The Cliffs Backblast 8/4/2020 – Resilience On Display

QiC: CI Pax (16): Little Jerry (R), Nice and Slow, Nino, Huggies, Subprime, Star Child, Natty Light, Jitterbug (R), Bull Rider, Jimmy Neutron, Double Down (R), Huskie (R), Crop Duster, Uncle Rico, Wide Right, CI Conditions: 62*, 100% humidity. Dew Point must have been at temp b/c it was foggy. Learned something already if youContinue reading “The Cliffs Backblast 8/4/2020 – Resilience On Display”

Cliffs Preblast – No Yoga on 8/4/2020

It’s been well over year and the *soreness (read *disappointment) from my last Q at the Cliffs has worn off, so much so that I’ve been invited to lead a workout at the Cliffs. If, like me, you’re not sure where that is, here’s a handy link: https://lmgtfy.com/?q=F3Louisville+locations We will run (or you can walk,Continue reading “Cliffs Preblast – No Yoga on 8/4/2020”

Temple of Gloom Backblast – Mostly on the Fly

QIC: CI Pax (9): Deuce, Handbook, Butcher, Pixar, Tin Cup, Jitterbug (R), Wham!, Pinecone, CI. Not included, but perhaps important to note is that Mrs. Tron was at the same park leading a workout of no less than 50, dropping Ric Flair Woo’s with banging music. So, we’ll call it 59. Conditions: Murky. Deuce saidContinue reading “Temple of Gloom Backblast – Mostly on the Fly”

Temple of Gloom PreBlast – CI Back in Action

I’m leading the workout at the O tomorrow. Just looked at the calendar to see I’m up against Crockpot, Kilo, Old Bay and Pelican. Seems we got a nice little Thursday planned. I know I won’t see any of those guys, but maybe I’ll get a chance to see you? Standard stuff for tomorrow (i.e.,Continue reading “Temple of Gloom PreBlast – CI Back in Action”

Blender Backblast 6/3/20

Pax: Diablo, Plumb Bob, Left Eye, Backdraft, Digiorno, Red Roof, Zima, Gepetto, Cowbell, Pope, Sump Pump, Old Bay, Fridge, OJ, Busssccccchhhh, Vincent, Kilo, CI Hard to say that I led this workout, but rules are rules so I’ll get credit. Conditions: 68*, clear. Great morning. Gearlander: Refreshingly Proud tank top is really all that requiresContinue reading “Blender Backblast 6/3/20”

Blender Preblast June 3. CI Heavy.

It’s true. I’m leading the Heavy workout at the Mutt tomorrow, and I’ve gotten heavy. So come make fun of my workout or my physique. Either way, it’ll be worth it to hear you from an appropriate distance. Who: everyone who wants toWhat: a heavy(ish) workoutWhen: 530 on 6/3/2020Where: Le MuttHow: just get thereWhy: whyContinue reading “Blender Preblast June 3. CI Heavy.”

CI Virtual Heavy Backblast – 4/9/2020

Q: CI Pax: Face, Iceman (R), Jewel, Wham!, McAfee, Winnebago, KY, Worm, Tron, Jitterbug (R), CI Conditions: A perfect 72 to start. Swampy and moist to end. Gearlander: HIDA Tank (it’s Thursday), blue Buff, shorts and shoes. 50# plate, 30# KB Kilo asked me to do a virtual Q and today was the day IContinue reading “CI Virtual Heavy Backblast – 4/9/2020”

Temple of Zoom Virtual Heavy with Captain Insane-o – 0615 on 4/9/2020

Ahoy everyone from dry dock. Been a while since I’ve F3’d, but this Thursday I’m hosting a virtual heavy from my home gym. Won’t you join? Here’s a list of all supplies needed: A can do attitude; A weight plate that is heavy enough to challenge you but not so heavy you can’t lift itContinue reading “Temple of Zoom Virtual Heavy with Captain Insane-o – 0615 on 4/9/2020”

Temple of Gloom Backblast – Paving Pebbles

Pax: FloJo redroof OJ wham Busch Lionel starchild deuce TFB tron Vincent oldbay Fergie porkchop CI Q: CI Absent: Zoo, many others Excused: McAfee, the Braggers (or is it Braggarts? you know the guys who did the Bragg Heavy. Much respect) Conditions: 34*, cloudy. Honestly didn’t feel cold. Warmed my heart that Star Child savedContinue reading “Temple of Gloom Backblast – Paving Pebbles”

CI Q at Temple of Gloom – Temple Run

I had a half Q the other day with Mac and it was fun. Feel like it’s time to do a full Q. It’ll help to have big numbers but it’ll be fine if not. We’ll do something I promise we’ve never done. It’ll involve sandbags. But we’ll also do stuff we always do. IfContinue reading “CI Q at Temple of Gloom – Temple Run”

Bag of Wrenches Backblast 2/4/20 – Full Body F&F #HIDAs

QICs:  McAfee; CI Pax (21):  FloJo, Russdiculous, Wham!, Tammy Faye Baker, Violet, Diablo, Frankenbaby, Escort, Handbook, Ditka, Tron, Kilo, Double Down (R), Methane, Star Child, Pope, Face, Etto, Shyster, McAfee, CI Conditions:  Soupy, drizzling, 58*.  Could have been a lot worse. Gearlander:  Cotton HIDA Tank Top (not a good choice in the soup), UA runningContinue reading “Bag of Wrenches Backblast 2/4/20 – Full Body F&F #HIDAs”

Change Is Good – New Leadership Council

F3 hit me at the right time. I jumped in; all in. I drank the kool-aid. Hell, I was the kool-aid man for a while, nearly busting down walls to find the next guy who needed F3. I’ve been doing this for nearly two and a half years. I’ve done a few things considered “leadership”,Continue reading “Change Is Good – New Leadership Council”

#Loco Backblast Ghost Q Week – CI the Friendly Ghost

Q:  CI Pax (19):  Cowboy, Jolly Rancher, Wildflower (Happy Birthday), Asian Zing (R), Peach, Cardigan, Airplane, Pelican, Fungi, Abacus, Kimble, Big Bird, Limestone, Brown Water, Cratchet, Viking, Pew Pew, Alexa, CI Conditions:  54*.  Nice. Gearlander:  I don’t have a ghost costume, but I have a shirt with a spider on it.  So I wore that.Continue reading “#Loco Backblast Ghost Q Week – CI the Friendly Ghost”

Chopper Backblast 10/18

Q: Captain Insane-o Pax (29): Storm trooper, BOGO, Face, Tony Malito, Sweet Tart, Fergie, Short Hose, Fructose, Domino, Nino, Nice and Slow, Bueller, Stick up, Meatball, Kilo, Aerobie, Crock Pot, Snow Day, Greenwich, Dynamite, Ripple, Yoshi, My Boy Blue, Alexa, Mamas’ Boy, Woo, Big Bird, Airplane, CI Conditions:  40* and clear Gearlander:  Compression tank; shorts;Continue reading “Chopper Backblast 10/18”

Chopper Preblast 10/18 – CI Back at Vets

I’m still a little gimpy and I’m fighting a cold, but I’ll be the Q at Vets this Friday. Come see what I’ve got planned, or don’t. Either way, you’re making a choice and I respect that. Who: all y’all What: 45 workout When: 0530 on 10/18 Where: Veterans Park How: through indomitable will Why:Continue reading “Chopper Preblast 10/18 – CI Back at Vets”

Bag of Wrenches Backblast 10/8 – Sound and Fury

Q:  CI Pax (11):  Fall Guy, Diablo (weighted), Vincent, Pork Chop, Fergie, Handbook, Soft Top, Adidas, Trump, Flo Jo, CI Conditions:  48*, crisp.  My favorite weather.  I feel like I can go harder with less risk of passing out. Gearlander:  Busch 26.2 F3Louisville Jersey, shorts, shoes, socks, Fred.  No weight vest because I was QingContinue reading “Bag of Wrenches Backblast 10/8 – Sound and Fury”

You Get What You Pay For – Garden BB 8/20

Q: CI Pax (1 FNG; 1 dog): Tony Malito, Skee-lo, Uncle Rico, Jewels (FNG), Kilo, Catfish, Domino, Harbaugh, Fructose, Nino, Husky, Nice and Slow, PK, Lady Bird, CI Conditions: 76* and humid. People pay for those those conditions when they do yoga. So we did. Gearlander: same stuff as normal, but no weight vest becauseContinue reading “You Get What You Pay For – Garden BB 8/20”

State of the Region: @F3Louisville is Good

This is not a vanity piece. I reserve those for themuggo.com. This is an update; a deep share, if you will, of my impressions of the State of the Region. I realized this morning when I worked out with 7 guys I don’t know (3 I do), it would be good for me to introduceContinue reading “State of the Region: @F3Louisville is Good”

7/22/2019 Cox Park BO Backblast

Q: CI Pax (11): Face, PED, Nino, Nice & Slow, Huggies, Fall Guy (R), Busch, OJ, Nugget, Pope, CI Conditions: 74*. Tons of barking spiders. Gearlander: Pink buff (to be like Nino), 20# vest, 100 # sand bag, 60 # sand bag, 50/30/30# kettlebells We’ve hit Cox a few times. Zartan wrote the best backContinue reading “7/22/2019 Cox Park BO Backblast”

Sleepwalking Around the O – ToG Backblast 7.11.19. Welcome Deer Tick.

QIC: Captain Insane-o Pax (29, 1 FNG): Trump, Deuce, Pope, Busssccchhh, Flo Jo, Scuba Steve, OJ, Eggo, Violet, Dorothy, Lobsta, Carlton, Methane, Whitney, Crock Pot, Wham!, Red Roof, Deer Tick (FNG), Pixar, Butcher, Zoolander, McAfee, Nugget, Tron, Dunphy, Catfish, Vincent (R), Tony Malito, CI Conditions: Like a hot blanket of bear fur covered in honeyContinue reading “Sleepwalking Around the O – ToG Backblast 7.11.19. Welcome Deer Tick.”

7/11/19 ToG Preblast-If you’ve never skipped a CI Q, here’s your chance #getrested

Been a while since I Q’d. I’m going to give some thought to what to do, but no promises that it will be good, original or even interesting. It’ll just be good to be there, or not if you’re tired. Here’s a picture I found in my photos that I like.

Murph BB at the O

Pax: Pepperoni, TFB, Tron, Wham!, Diablo, Nomar, Nugget, Chestnut, Viking, Speedbump, Face, OJ, Digiorno, Fridge, Pope, CI Gearlander: Black Hurley swim trunks, gray/black camo Shirt, Feetures socks, NB MR 1400 running shoes, Fred, 20lb Hyperwear weight vest. Conditions: 67*. Humid AF above merkin level. Awesome tunes through the air. Fall Guy approved. If you’re readingContinue reading “Murph BB at the O”

Memorial Murph at the O at 0600 – A CI Motivational

For anyone who’s not done this, here’s your chance. It’s to honor Lieutenant Michael Murphy and all that sacrificed defending our country. And it’s a great test of your fitness and resolve. I hear some of you saying, “But CI, I’m terrible at pull-ups.” To that I say, “you can do 5, right?” You reply,Continue reading “Memorial Murph at the O at 0600 – A CI Motivational”