Pax: Malpractice Lambeau Holy Roller (R) Smoke Swag Focker Devitto Borland Rip van Winkle Swingset Mannequin Big O Single Source Ruby Le Pew (Q) It was raining hard and the wind was howling as I pulled up to the AO. My windshield wipers couldn’t possibly keep up with the torrent. It was impossible to discernContinue reading “BackBlast: Le Pew @ The Patriot”
Author Archives: LePew F3
Le Pew PreBlast: 3.7.21 @ The Patriot
Tomorrow at the Patriot bring your coupon and get ready for a full-body, cardio beat down. We will not stop moving, the time will fly, and you’ll be glad you came. SYITG.
BBLast Le Pew @ The Nest 12.11.21
PAX: Yankovic (R)Meter MaidTime ShareBrown WaterKitty LitterFOCKERBackflopFungiCaptain CrunchberryJolly RancherGiselleLe Pew (Q) This morning the men who showed up at The Nest didn’t stop for one second. We all ran hard and pulled each other forward the entire WO. My goal was to keep everyone together, grow stronger together, and accomplish something hard together. We did.Continue reading “BBLast Le Pew @ The Nest 12.11.21”
Le Pew Q @ The Nest 12.11.2021
It’s been a while, but I haven’t forgotten how to Q a workout. Also, tomorrow will be pretty close to my third postaversary. Hard to believe it’s been three years since @Cochran dragged me out into the gloom. Come out to the County’s Nest tomorrow for a run-heavy bootcamp. No coupons necessary. Giddy up!
Le Pew’s BB from The Planetarium @ The Boondocks: 10.12.21
PAX: Bulletin (R) Single Source Flex Seal (not Swag) Trebeck Cochran Honey Do Buckshot Storm Trooper Curd Jitterbug Brown Water Le Pew (Q) COP: Mosey Nuclears (Bulletin called it – I’m predictable) Mosey Thang: Dora 250 Squats 250 curls 250 Overhead Press 250 Merkins Mary: Flutterkicks (50 in cadence) LBC’s (30 in cadence) Bulletin calledContinue reading “Le Pew’s BB from The Planetarium @ The Boondocks: 10.12.21”
PreBlast – Le Pew at The Boondocks – 10.12.21
It’s been a while since I’ve been in the gloom but I haven’t forgotten how to Q. Come on out to the Boondocks for an old-school F3 face melter. Bring coupons. Giddy up!
Le Pew & Cochran Co-Q School at The Boondocks – 8.24.21
I with my coupon and Cochran with his curling bar at The Boondocks. This will be a WO for the ages: Flutter kicks from Le Pew Pure Barre stuff from Cochran Nuclears from Le Pew Hilarious commentary from Cochran There are few others who give the disclosure better than Cochran, and many others who postContinue reading “Le Pew & Cochran Co-Q School at The Boondocks – 8.24.21”
Le Pew’s BB from The Posh 7.19.21
Pax: Jitterbug (R) Air Raid (R) Devitto Shotzie Stick Up Le Pew (Q) COP: 100 Side Straddle Hops During which time my speaker fell to the ground 15 Toy Soldiers 10 Good Mornings In cadence Michael Phelps The Thang: The Pax paired up and did a relay around the island in the parking lot. I’llContinue reading “Le Pew’s BB from The Posh 7.19.21”
7.19.21 PB Le Pew @ Posh
Coupons are going to be needed at the Posh tomorrow as we do partner work. I’m bringing The Boondock’s farmer’s carry to the suburbs.
PB – Le Pew at The Boondocks – 7.6.2021
Time to work off the calories earned over the weekend with Le Pew. Bring your coupon for a full body workout and expect to run a bit. Happy 4th!
6.8.2021 – LePew’s PB at The Boondocks
@airplanef3 is the king of delegation. He’s making a cameo at the County tomorrow, so I’m picking up his Q. I don’t mind because he along with Abacus are responsible for headlocking so many men in the early days of F3 Louisville. That said, come out to the Boondocks tomorrow for leg day. No Coupons.Continue reading “6.8.2021 – LePew’s PB at The Boondocks”
LePew’s PB for The Patriot 5.27.2021
Bring your coupon to The Patriot tomorrow morning. I don’t claim to be very creative with my Q’s, but I know that a strong Dora never leaves anyone upset for showing up. I’m also intrigued by the fact that there’s a Planet Fitness close by the AO. Who knows how many sad clowns would beContinue reading “LePew’s PB for The Patriot 5.27.2021”
Le Pew’s BB from The Agony at The County – 5.6.2021
PAX: Verbal F-Stop Valdez Fungi Cochran Abacus Storm Trooper Gisele Little Jerry (R) Double Down (R) Wildflower Pew Pew (R) Yankovic (R) Holy Roller (R) Le Pew (Q) There’s no better way to start off the 90’s than a song from the 80’s. . . Paradise City. The speaker was blaring, and the PAX wasContinue reading “Le Pew’s BB from The Agony at The County – 5.6.2021”
PB – Le Pew at The County’s Agony – 5.6.2021
Bring your coupons to The Agony tomorrow. I’m going to have a 90’s rock set list and we’ll perform 90 reps of several difficult exercises. We’ll run too. Giddy up!
BB – Le Pew at The Patriot 5.30.21
PAX: Holy Roller (R) Bulletin (R) Yankovic (R) Boss Hog (R) Soft Wood FOCKER Le Pew (Q) It was a beautiful morning on Oaks Day. The men arrived, some meandering to the AO late as I called out the disclosure so all could hear. Before everyone was able to gather themselves, I asked the menContinue reading “BB – Le Pew at The Patriot 5.30.21”
PB – 4.30.21 – LePew @ The Patriot
La Grange is awesome. The Patriot is going to be an amazing AO. I’m going to try and lead a workout that lives up to the pressure. Coupons will be necessary. There will be running. Full body Dora beatdown will be had by all. Giddy up.
Belated BB from 8/14 – Le Pew’s Q at The Abyss
Better late than never right? PAX: Uncle Sam (R) Mr. Hat Flip Flopa Kitty Litter Le Pew (Q) Before the disclosure as the PAX were gathering, I saw Dauber’s silhouette in the light of the street lamp. When I said “hello Dauber,” the reply came: “it’s Flip Flop.” I always look forward to meeting FlipContinue reading “Belated BB from 8/14 – Le Pew’s Q at The Abyss”
PB for Le Pew’s Q at The Abyss on 4.14.21
0500!!!! Bring a coupon, and think about who your partner will be because a Dora is in store for those of us getting up at 0500 to get after it. Giddy up!
4.6.2021: BB Le Lew at The Planetarium at The Boondocks
PAX: Flex Seal Asian Zing (R) Bulletin (R) Cochran Abacus Honey Do Le Pew (Q) It was cool seeing Zing at The Boondocks upon arrival at the AO and I was happy to grant his request to not incorporate burpees into the WO After the disclosures we got into a mosey across campus to circleContinue reading “4.6.2021: BB Le Lew at The Planetarium at The Boondocks”
PB – 4.6.2021 – Le Pew at The Boondocks
Coming back from Spring Break is difficult: one tends to forget a lot while away and it is necessary to get back to basics. Tomorrow’s workout will be basic. Bring a coupon, we’ll do a lot of reps, and your muscles will be sore. Tabata. Giddy up!
BB Le Pew at The Big Kapowski at Bayside – 3.18.2021
PAX: SchotzieMr. MomBorland (R)Shuttlecock (R)SquidCochranBirdieHoly Roller (R)JewelDiane DukesCharlet (R)Ruby (R)Le Pew (Q) Bayside is truly an awesome AO, and I was psyched to Q there today: so excited that I forgot to grab my speaker on the way out the door. Turns out, Squid always comes prepared and bailed me out with his spare. ThanksContinue reading “BB Le Pew at The Big Kapowski at Bayside – 3.18.2021”
PB Le Pew @ Bayside 3.18.2021
Only Jewel has some insight into how we’ll be twisting around the maze of Bayside tomorrow. It’s going to be 60 degrees, we’re not going to stop, and it’s going to be awesome. Focus will be on shoulders, core and cardio. Bring a coupon and be prepared to run. UPDATE: I was just made awareContinue reading “PB Le Pew @ Bayside 3.18.2021”
BB Le Pew’s Birthday Q @ North Posh – 3.8.2021
PAX Jewel Bacon Natty Lite Plumb Bob Abacus Meter Maid Backflop Cochran Viking Bob Ross Devitto Dauber Le Pew(Q) THE DASH the poem by Linda Ellis I read of a man who stood to speak at the funeral of a friend. He referred to the dates on the tombstone from the beginning… to the end.Continue reading “BB Le Pew’s Birthday Q @ North Posh – 3.8.2021”
PB Le Pew at The Silo at North Posh – 3.8.2021
No coupons needed for this Q tomorrow, because we are going to run. Don’t be intimidated if you’re not a runner, but know it won’t be easy if you are. I have a weinke lined up that ensures it will be a challenge for runners of all skill levels, but we will still be ableContinue reading “PB Le Pew at The Silo at North Posh – 3.8.2021”
BB Le Pew for The Ruiner @ The O – 3.6.2021
Pax: Violet Shyster Russdiculous Touch & Go Tron Motor Boat Handbook Flo Jo DeVitto Gisele Le Pew (Q) Gisele, DeVitto and I started the morning with a pre-WO run around Seneca Park. We got in just around six miles and as we came upon The O’s shovel flag we saw the Pax throwing a tennisContinue reading “BB Le Pew for The Ruiner @ The O – 3.6.2021”
PB – Le Pew The Ruiner @ The O – 3.6.2021
My first Q at The O and I couldn’t be more excited. No coupons necessary for this run heavy, cardio and core beatdown where we’ll see just how much stronger we are when we work together. Giddy up!!
BB Le Pew – The Escalator @ The Abyss – 2.3.2021
PAX: F-Stop Uncle Sam (R) Fungi Backflop Shark Bait Squid Storm Trooper Big Bird Mr. Hat Ghost flag Le Pew (Q) The Abyss is an awesome AO. There is no man made light out there, and this morning the moon shined brightly upon the Pax. At 0514 I gave the disclosure, no FNGs were present,Continue reading “BB Le Pew – The Escalator @ The Abyss – 2.3.2021”
PB Le Pew – The Escalator @ The Abyss – 2.3.2021
@Squid reminded me of my last Q at the Abyss. He described it as a “nuclear light show and karaoke.” Ahhh yes, good times. I say, let’s relive the good times! I can’t help you if you don’t like good mornings, toy soldiers, nuclears, flutter kicks, burpees, long-runs by the lake, merkins, and Billy Joel.Continue reading “PB Le Pew – The Escalator @ The Abyss – 2.3.2021”
BB Le Pew – The Silo @ North Posh – 1.25.2021
Pax: Yankovic (R)Holy Roller (R)MinnowMeter MaidFockerCol. KlinkNatty LiteJimmy NeutronVikingPeacockEdward ScissorhandsBaconLe Pew (Q) I was coming in hot this morning as I completely misjudged the time it would take me to get to the AO. I was late on Saturday at The Mutt, and there was no way I was going to do it again. IContinue reading “BB Le Pew – The Silo @ North Posh – 1.25.2021”
PB Le Pew – The Silo @ North Posh – 1.24.2021
The forecast tomorrow calls for cold, wet weather which means the PAX will be constantly moving to stay warm. We’re going back to the North Posh roots and have a run-heavy WO. No coupons needed. Dress appropriately, but be aware that we’re going to have such an intense 45 minutes that no one should worryContinue reading “PB Le Pew – The Silo @ North Posh – 1.24.2021”