We hit the hills this morning at the Posh this morning. Meth Hill and our typical overpass hill. I want to try and get some training for The Rugged Red and the pax had no choice. PAX 9 Nice-N-Slow, Double Down. Woooo, Dynomite!, Lady Bird (R), Dryrub, Tender Foot, Short Bus, Bob Ross (Q) Disclaimer […]
Come out to the original Poshlands for some Bernie-Bear-Lunge. Thats right! Lots of running and hill work will be had by all that attend. So if you love to run come out and get you some. What else ya gonna do @ 5:30am on a Wednesday? -Bob Ross
It was a beautiful morning for a run. 64 degrees light humidity with a dusting of fog when I awoke this morning. 4 pax starting out with a late addition of Billboard. Catfish, Valdez, (Goose, FNG) Bob Ross, Billboard. Not much to say here… a short warmup and trail run. COP Abe Begota Cherry […]
Who’s up for a little headlamp trail running at the North Posh.
It was amazing to see my bro and bro-in-law this morning. I’ve been telling those guys for almost 2 yrs now how they wold love getting up at 5am and running backwards up a hill. I was greeted at the with enthusiasm this am with 22 happy faces. Dynomite, Jitterbug (R), Ladybird (R) Sandtrap (R), […]
What will be painted on the canvas for this Wednesday. How about rocks and bridges. I’m taking it old school for this back to school bunch. I plan on making it you vs you. I will go over the core principles and what makes F3 great in my opinion. Plan for a little running, picking […]
Slightly muggy 72 degrees Showed up to see 3 HIMS already ready to go… and then 11 more quickly followed 14 TOTAL Whitney, Retainer, Methane, Lady Bird, Skirmish, Grandpa Bear, Scratch-n-dent, Ashley, Speed Bump, Viking, Glauc, Harbaugh, Pew Pew, Bob Ross Started of with our disclaimer: Mosey to the fountain for COP Cherry Pickers […]
After a weekend of poolin n boozin I was not looking forward to 5:30 am..! However I woke up slightly better than expected. It was a fairly humid 72 degrees when I pulled into N-Posh and was met with smiling faces. 7 Pax in total: Nino, Abacus, Mr Kottier, Little Jerry, Nice-N-Slow, Catfish and me […]
Come get your Monday run on!! Bob Ross is bringing the pain. I’m painting a pic of hills and sprints. It should be 72 degrees and a chance of SWEAT!
THE SCENE: It was a humid sticky morning. 72 and muggy …but NO RAIN. PAX: Double Down, Little Jerry, Jitter bug, Air Ball, Deep Dish, Mark Smith FNG, Fuctose, Mr. Kotter, Lady Bird, Uncle Rico, Bob Ross Q DISCLAIMER I advised the PAX that they dont need to kill themselves and explained the FNG that […]
Come get your medicine for the “Case of the Mondays” Bob Ross is serving up the cure!
Date: 05/28/2019 AO: The O QIC: Bob Ross PAX: Methane, Zartan, Violet, Flo JO, Tammy Fe Baker, OJ, Fergi, Tron, Scuba Steve, Fall Guy respect, Carlos A, Bob Ross Conditions: 78F and humid DISCLAIMER Run to BBall Court. COP SSH x20 Mountain Climbers x20 Merkins x20 Imperial Squats x20 LBC x20 The Thang: Once everyone was loose we started doing […]
Come get your bag of paint brushes as I celebrate 2 years of F3 fun with a Bob Ross beat down… courtesy of Star Child. That’s right, the same weinke as my first post.
4/15/19 Q: Bob Ross Weather 38 degrees AO: Poshland The Pax: Pew, pew, Jitterbug, Viking, Retainer, DYNOMITE, Big Bird, Jolly Rancher, Sandtrap, Storm Trooper, Lasdbird, Gypsy, Bob Ross. We start with the disclaimer and a slow mosey to our COP. The Thang COP: Side straddle hop 20 Cherry Picker 20 Abe Begotta 15 Imperial Squats […]
If you guys are like us… Taxes this year sucked a fat one. To get that off are chest and put it behind us we will will celebrate this tax day by carrying rocks up and down a hill.
Come get your Jitter Ross workout!! Bob Ross and Jitterbug have teamed up to serve you a heaping pile of who knows what?? Maybe a little Meth Hill?? Maybe a u vs u challenge? YOU will have to show up in the Gloom to find out. Remember just a month until spring break. Come […]
I wondered how many would brave the elements when I was awakened by the bolt of lightening and thunderclap this morning. Turns out 4 – and myself make 5! Methane, Deep Dish, Drysdale, Aerobie, and Bob Ross Q Weather 32 and Pouring. We huddled up (all 5 of us) under the pavilion. The Disclaimer was […]
Follow me to the Tank where there is 100 percent chance of a Bob Ross Beatdown. Bad News: 100 Chance of rain. Good News: We have shelter! BETTER NEWS..! We will ALL GET BETTER! SYITG BR
PAX: 13, Banana Hands, Gigum, Uncle Rico, Milton, Cock Ring, Le Pew, Catfish, Carlton Zima, Chickless, Abacus, Bob Ross-Q WEATHER: Lower 30s, Clear, Light breeze at the top of the hill After Disclaimer we mosey down the hill and over the fence to the lower parking lot. Thang 1 – 7s 1 squat at the […]
I’m on the mends!! Looking forward to getting back in the gloom after my family played musical sickness. Come out to get your run on at North Posh. It’s looking like 31 degrees and NO rain. Come join us!!
41 degrees and dry. I’ll take that for a December morning at 5:30 am any day. 18 PAX in the Gloom Viking, Mr. Kotter, Lady Bird, Dry Rub, Drive Through, Retainer, Alexa, Maxi, Fungi, Deep Dish, Ababcus, Amelia, Airplane, Gilligan, Cochran, Maxi, Big Bird, Q-Bob Ross SSH x 20 IC Imperial Squats x 20 IC […]
Come work off that weekend hangover at the original Posh! I will mix a little running and Bob Ross-Rock exercises!
Q: Bob Ross, Star Child (12): Ladybird, Mr. Kotter, Red Rood, Drive Through, Pew Pew, Meter Maid, Gypsy, Huggies, Retainer, Presto Hot Wheels had something come up so I decided to step in with the help of my old neighbor Star Child COP: SSHs, Grass grabbers, Imperial Squats, Plank Jacks, Arm Circles Thang 1: Mosey […]
Address: Willowgate Clubhouse 1311 Blackthorn Rd Louisville, KY 40299 Eat, Drink & Be Thankful!! We’ve worked hard this year and now lets celebrate! Come party with your fellow HIM and their family. M’s and 2.0 are welcome or just bring yourself. BYOB and a side dish of your choice. You can also bring bottle of […]
Pax -16 McAfee, Star Child, Methane, DYNAMITE, Tool Time, Forced Closed, Double Down, Viking, Pew Pew, Ladybird, Lube Job, Crash, Valdez, Bob Ross, Jitterbug and FNG (Layers) This was a beautiful for a workout to honor a lovely woman. Carolyn Wintergerst-Weston passed away on her 42 Birthday last Friday. She was my first wife the mother […]
This workout with be with a heavy heart. I would like to incorporate Carolyn and her family into the workout tomorrow. She was an incredible person and needs to be honored. She had touched many lives as a teacher, friend, mother and wife. She was truly driven to make the world a better place for […]
I checked the weather Sunday night and was excited to see low humidity and a cool 60 degrees on tap for the gloom. 4:50am came quick but I surprising sprung out of bed and looked forward to leading the pax this am. PAX 23 MaCafee, Big Bird, Star Child, Donut, BitCoin, Flounder, Newman, Dryrub, Iceman, […]
South Posh – Hims be ready for a little Bob Ross “Rock” work at the rock Bridge. Head Lamps recommended!
It has been a while since I have Q’d the Posh and I wanted to get to know some of the new faces that have been showing up in the gloom. So I decided to make this workout partner oriented. PAX: Star Child, Insano, Face, Double Down, Pork Chop, Abacus, Fanny Pack, Uncle Rico, Forced […]
Let’s get something on that white canvass!