Author Archives: Mike

Ready to accelerate? If you want to achieve, you have to win the war in your thinking first. SYITG for a U v U show down. Yes, running is included for no extra charge. Bring a coupon.

12 PAX turned out to “Stay in your lane bro” version of social distancing. Friday evening YHC received a birthday card from my sister simply stating, “I’m pretty sure you won’t forget this birthday”. I’m pretty sure she is correct. Coronavirus madness has swept the nation. Following the workout today, YCH noticed a re-post onContinueContinue reading “BackBlast – #theLoco 3/24/20 Abacus Q”

According to Dr. Martin S. Hirsch, senior physician in the Infectious Diseases Services at Massachusetts General Hospital, the lungs are a major target of the Corona virus!  Hirsch continued, “it’s basically a war between the host response and the virus”.  For more details read here. Close social contact appears to increase the opportunity for CoronaContinueContinue reading “BackBlast – Outrunning Corona 10K 3/15/2020”

Gents – tons of spring road and trail races were cancelled because of Corona. Tomorrow we will run 10K to support those with Corona or those who may come in contact or really all of us. Where: Meet in the parking lot behind Starbucks on Factory Lane (see pic) Our route is on open roads.ContinueContinue reading “PreBlast – Outrunning Corona 10K 3/15/2020 Abacus Q 0800”

We will run 2 hours at 9MIN Avg pace (roll into the pace with a mile of pick-up / recovery / then a few more pick-ups) Largely flat course It will be dark – wear reflective gear After the run you can (i) join the F3 workout at 0700, (ii) join me for 30 minutesContinueContinue reading “Preblast – 3/7/20 F3 Runners – Meet St. Aloysius (the Country!) 0500 to 0700”

12 PAX turned out mostly because they were not on the St. Al’s super secrete text string and did not know it’s better to fart sack or go somewhere else when I Q…unless you want to work hard and get better, then by all means get ITG! Mamas Boy, Wild Flower, Flip Flop, Dauber, HushContinueContinue reading “BackBlast – 2/20/2020 TheAgony Abacus Q”

YHC is excited to be back at the County again. Join me in the morning and we will get better one rep at a time. What will we do? Great question! Nuclears Burpees Merkins Big Boy Situps Pull-ups plus many more! SYITG

Fair disclaimer that Lovin’ the Hills (LLH) is not technically F3 b/c it’s not free and it’s open to women. Having said that, F3 Louisville was out in force! Nearly 15 men (maybe more I didn’t see) were on the course getting better and spreading F3 virtues to the broader community. In many ways thisContinueContinue reading “BackBlast – louisville lovin’ the hills (Abacus) 2/8/2020”

5 strong PAX turned out for Abacus Q for this fantastic soon to be AO (if it’s not on the short list, someone needs a checkup from the neckup). YHC arrived about 10 minutes early to check out the lay of the land and work out the logistics of the Q. A quick lap aroundContinueContinue reading “BackBlast – PeggyBaker BlackOps 1/7/2020 Abacus Q”

Breathing is fundamental to life. So fundamental, we often don’t think about the act of breathing. ITG breathing is important. Calm breathing allows one to remain calm while everything is going crazy around you. Learn to control your breath and you learn to control your mind. There is only one way to get better! SYITG!

Writing 2020 is gonna feel weird for a while! I read, on the internet, don’t shorthand 2020 b/c fraudsters may use your laziness against you. I was too lazy to keep reading so, I’ll right 2020 because it’s awesome! Enough pointless typing… Weather conditions: Upper 30’s and windy, but DRY Attire: Blue Ranger Panty’s, whiteContinueContinue reading “BackBlast – F3 Runners Poshlands 1/4/2020 Abacus Q”

Date – 12/28/19 Location – Jefferson Memorial Forest Distance – 11.3 Miles Time – 2:27 PAX – Little Jerry, LePew, Catfish, Abacus Met 0600 at JMF main parking lot for a trip down the Silt Stone Trail. Anytime YHC is running there is bound to be a trip, as in fall. Today YHC found treeContinueContinue reading “BackBlast – F3 Runners Abacus Q JMF 12/28/19”

December is ending with unseasonably warm temps. The PAX were fortunate it was still cool enough that they did not melt from the face melter YHC planned. 0529 YHC issued the disclaimer 0530 first exercise 10 BOYOS, followed by 9, then 8, and down to 1 Next up a mosey around the Garden grounds (flatContinueContinue reading “BackBlast – 12/26/19 #theGarden Abacus Q”

Come out and get some! Just so the BB will be easy we will warm up, do 20’s, and cool down. Now, YHC just needs to names of the pax. SYITG

Get out to the gloom You’ll get better

Pax 1. Valdez 2. Fungi 3. Cratchet 4. Dauber 5. Meter maid 6. Jolly rancher 7. Captain crunch berry 8. Sweet tart 9. Fructose 10. Double down 11. Gilligan 12. Giselle 13. Brown water 14. Abacus Q 15. Crock pot 16. Backflop We had fun and got better Running and other things.

Repeat of the Agony workout from 11/21. Except we will go for 1 hour. Buckle Up! Work hard then, stick around for Airplane and Retainer’s Thanksgiving fun day.

8 Brave PAX turned out to support YHC on this cool morning. Missing was Fructose. We will run the workout again as a “BlackOps” on Thanksgiving Day at 0600 so Fructose can join. PAX Leprechaun, Dauber, Wild Flower, Jerry McGuire (R), Iceman (R), Pew Pew (who is a year closer to getting R), Pelican, Catfish,ContinueContinue reading “BackBlast – Abacus Q #theAgony 11/21/19”

YHC was happy to answer the call. Preparedness is all about being ready to step forward when called. Catfish called Sunday seeking a Q and I was eager to help. As an added benefit Catfish requested it be simple…running and yoga. As a brilliant Site Q, Catfish lured PAX in with the promise of yogaContinueContinue reading “BackBlast – @theSilo Abacus Q 10/14/19”

On the St. Al’s Slack Channel Dauber posted his story of accomplishing the IronPax Challenge despite his mind telling him before and during that he couldn’t do it. His story is one of perseverance, discipline, and breaking big tasks into smaller manageable tasks. Over the last 2 years, I’ve learned that lesson time after timeContinueContinue reading “BackBlast – 9/3/19 #theLoco @theCounty Abacus Q”

Fitness gains only come after you reach the point of anerobic oxygen uptake. Rest up. SYITG!

Lean and mean PAX #gotbetter with Abacus ITG. Pulling up to the startex YHC noticed an empty parking lot. Odd, considering the huge volume of county PAX pushing the OC to starfish out. No worries. Quickly a text came in from Iceman… IM – Where are you? Abacus – In the parking lot. You? IMContinueContinue reading “BackBlast – 8/29/19 FireHouse BlackOps Abacus Q”

Join Abacus for BlackOps workout in Pewee Valley as we explore new sites! We will work legs and run some and maybe core!   SYITG!