Author Archives: wham!

Still finalizing my weinke but expect that we will do something with coupons for the first half of the WO and without coupons for the second half. I would include gloves in the gear you set out tonight. SYITG -Wham!

QIC: Wham! 11 PAX: ; Russdiculous; Sump Pump; Sweat Shop; Harry Carey; Gringo; Handbook; Violet; Fergie; Tron; Tammy Faye Baker; Wham! COPMoseyed to Wham! Island and circled up for the following: – 20 SSHs in 4 Count Cadence- 15 Grass Grabbers in 4 Count Cadence– 10 Imperial Squat Walkers in 4 Count Cadence– 10 Merkins inContinueContinue reading “4.13.21 BoW Backblast”

Even though the O is my original F3 stomping grounds, it’s been a long while since I’ve posted or Q’d there and so I want to get out and explore the grounds tomorrow, including a trip to Wham! Island. Bring your running shoes and head lamp/reflective gear if you have it. Gloves would also beContinueContinue reading “4/13/21 Bag of Wrenches Pre-Blast”

If anyone in F3 Louisville is still in town tomorrow morning, come out to the Mutt at 0700 and help me celebrate my birthday. My weinke is still in progress but rest assured that we will accomplish things by 0800 that most people won’t accomplish all day. SYITG -Wham!

Q: Wham! 16 Pax: Fruity Pebbles; Goodman; Ex Lax; One Nut; Glenn Ross; Fridge; Blue Print; Deuce; Wham-O; Larry Flynt; Peeping Tom; Heimlich; Windshield; Tureen; Tiger; Wham! COP: 20 SSHs 15 Abe Vigodas 15 Imperial Squat Walkers 15 Merkins Plank (regular and forearms) 5 Merkins Thang 1 Because it hadn’t rained in a while andContinueContinue reading “3/11/21 Extender Backblast”

It’s been a minute (*7+ months) since I’ve Q’d a workout so not exactly sure how tomorrow will go but I do expect some combo of hill work, coupons and running. Come out to the Mutt and help me get my Q groove back and we’ll all get better together. SYITG – Wham!

QIC: Wham! 12 PAX: Pixar; Butcher; Tin Cup; Russdiculous; Violet; Crock Pot; Blue Print; Handbook; Stick Up; Pope; Pine Cone; Wham! Time: 0530 Weather: Hazy and humid ZooZooLemon Gear Check: Kilo yellow sleeveless Under Armour shirt (with a little side boob action); gray Champion shorts; Kilo yellow reflective vest; Black F3 hat (backwards); Salomon SpeedcrossContinueContinue reading “7/2/20 Temple of Gloom Backblast”

It has been an embarrassingly long time since I officially Q’d an F3 workout (like 6+ months) and so I will do my best to knock the dust off tomorrow morning at the O and give everyone a good workout. I plan on doing some street running so wear headlamps and reflective gear if youContinueContinue reading “7/2/20 Temple of Gloom Pre-Blast”

QIC: Wham! 15 PAX: Juco; Plumb Bob; Fall Guy; Sump Pump; Glen Ross; Vincent; Pope; Noxeema Jackson; Fergie; Duckling; Fridge; Buschhh; Deuce; Backdraft; Wham! Time: 0530 Weather: 25 degrees; Cold but no wind ZooZooLemon Gear Check: Full ugly/obnoxious Christmas gear (red turtleneck with snowflake on the neck; navy blue sweatshirt with a cat sporting aContinueContinue reading “12/20/19 Mary T/Crescent Hill Black Ops Backblast”

Come join me in the 40206 tomorrow morning for a full body workout. We’ll hit up Mary Sue, the tennis courts and the reservoir, but not necessarily in that order. SYITG @ 0530. -Wham!

QIC: Wham! 5 PAX: Pepperoni; Sump Pump; Glen Ross; Nugget; Wham! Time: 0700 Weather: 40 Degrees and steady/pouring rain with a “feels like temp of 34” ZooZooLemon Gear Check: Full UofL gear (hat, shirt, hooded sweatshirt and socks).  Go Cards!  Take state! (yeah, that didn’t happen but…we’re really good at basketball) Pre-WO Thoughts In myContinueContinue reading “11/30/19 #TheHurt Blackbast”

Rain? What rain? Come out to The Mutt tomorrow morning and I’ll keep you moving so much that you’ll forget about the weather. Running shoes and gloves would be a good idea. And wear red or blue depending on if you’ll be cheering for the good guys (red) or the bad guys (blue) during tomorrow’sContinueContinue reading “11/30/19 #TheHurt Pre-Blast”

QIC: Wham! 8 PAX: Vincent; Façade; Flo Jo; Violet; Tron; Pork Chop; Handbook; Wham! Time: 0530 Weather: 37ish degrees; dry; dark ZooZooLemon Gear Check: Gray Under Armour cold gear long sleeve shirt with turquoise (matches my eyes) long sleeve pull-over; Gray shorts with black stripes; Salomon Speedcross 3’s; Black beanie with Energizer headlamp COP MoseyContinueContinue reading “11/19/19 #BagofWrenches Backblast”

Have cones, will travel. Come out to The O tomorrow and be prepared to move. A lot. SYITG -Wham!

QIC: Wham! 11 PAX: Methane; Nice and Slow; Sarbanes; Catfish; Jewel; Husky; Bob Ross; Nino; Domino; Huggies; Wham! Time: 0530 Weather: 48ish degrees; dry; dark ZooZooLemon Gear Check: Black Wham! t-shirt with black long sleeve Nike dry-fit under it; non-descript shorts; Salomon Speedcross 3’s COP I had only posted at The Garden once previously andContinueContinue reading “10/24/19 #Cloverfield Backblast”

QIC: Wham! 16 PAX: Tron; Deuce; Taureen; Banjo; Fertile Myrtle (DR from Naperville); Wiki; Gillespie; Digiorno; Cutlass; Meatball; Gepetto; Duplo; OJ; Backdraft; Zonka; Wham! Time: 0700 Weather: 64 Degrees; Perfect ZooZooLemon Gear Check: Piggly Wiggly Tank Top; Navy Blue (not UK blue) Reebok shorts; F3 hat; Salomon Speedcross 3’s; Swiftwick Socks; Head Lamp; Off! DeepContinueContinue reading “9/7/19 Ruiner Backblast #HillRunning #CarelessWhisper”

Even though we now have approximately 4,000 workouts every week in F3 Louisville, the Ruiner on Saturday mornings at the O is still my favorite by far. There’s just something special about it. So come join me tomorrow at 0700 and we will explore as much of the park as possible. Plan on cardio, bodyContinueContinue reading “9/7/19 #Ruiner Pre-Blast”

QIC: Wham! 17 PAX (1 FNG): Dynomite!; Buzz Saw; Nugget; Nomo; Lady Bird (R); Nice n Slow; Bob Ross; Uncle Rico; Fructose; Deep Dish; Sand Trap (R); Ripple (FNG); Ice Man; Woooo; Mr Kotter; Jitterbug; Wham! Time: 0530 Weather: Humidish ZooZooLemon Gear Check: Piggly Wiggly Tank Top (side note: I ordered a new Wham! shirtContinueContinue reading “8/21/19 #TheBridge Backblast #WhamQ”

It has been approximately one year (8/27/18) since I last Q’d at the Poshlands and two-ish years (8/22/17) since my VQ with F3 Louisville. Come out tomorrow to help me celebrate both anniversaries, one of which I’m proud of (the latter) and the other of which I’m not (the former). We’ll enjoy cardio, coupon workContinueContinue reading “8/21/19 #TheBridge Pre-Blast”

Co-Qs: Noxeema Jackson and Wham! 22 PAX (1 FNG): Wham-O (R); Digiorno; Nugget; Meatball; Sump Pump; Backdraft; Cowbell; PED; Buschhhhhh; Dynomite!; Soft Top; Pepperoni; Larry Flynt; Fridge; Kilo; Geppetto; Tureen; Boom Boom (FNG); Zoolander; Glenn Ross; Wham!; Noxeema Jackson Time: 0530 Weather: Louisville summer; Humid; 75ish Degrees?? ZooZooLemon Gear Check: Black sleeveless F3 Mudgear shirt;ContinueContinue reading “7/30/19 #Rooster Backblast #BrotherlyLove”

QIC: Wham! 5 PAX:  Pope; Flo Jo; Zartan; Loco; Wham! Time: 0530 Weather: 53* and dry ZooZooLemon Gear Check: 26.2 brew t-shirt in kilo yellow; non-descript shorts; F3 hat; Salomon Speedcross 3’s COP We left the shovel flag and moseyed toward the O’s basketball courts for COP: – 20 SSHs in 4 Count Cadence –ContinueContinue reading “6/11/19 #BagofWrenches Backblast”

I haven’t finished my weinke yet but my plan is to have tomorrow’s workout be cardio heavy…so govern yourself accordingly. A head lamp may be useful too. The weather looks like it will be perfect so no excuses for not showing up. Let’s get the day started off right together. SYITG -Wham!

QIC: Wham! 9 PAX: Pope; Noxeema Jackson; Escort; Tammy Fae Baker; Gillespie; Diablo; Tron; Vincent (R); Wham! Time: 0700 Weather: 53* and dry ZooZooLemon Gear Check: Smedium gray UofL shirt; F3 hat; Black shorts; Salomon Speedcross 3’s Pre-WO As noted in my pre-blast, due to a finger injury involving an unfortunate encounter with a SpaghettiOsContinueContinue reading “5/11/19 Backblast for The O’s #Ruiner”

I’ve been on the F3 IR list for the last week due to a finger injury last Friday (don’t ask) that resulted in 4 stitches and a hit to my ego. But…the stitches are out now and so I’m ready to get back after it in the gloom with you boys tomorrow. My weinke isContinueContinue reading “5/11/19 #Ruiner Pre-Blast”

QIC: Wham! 5 PAX: Red Roof; Lunker (FNG); Gillespie; Vincent; Wham! Time: 0700 Weather: A surprisingly cool 46* ZooZooLemon Gear Check: Smedium gray UofL shirt; F3 hat; Shorts; Swiftwick socks (thank you Santa); Salomon Speedcross 3’s Pre-WO As I said in my Pre-Blast (who read it??), a few months ago, I signed up to doContinueContinue reading “4/13/19 #Ruiner Backblast”

A few months back, I, along with several other F3 Louisville Pax, signed up for the 50+ mile Star Course event taking place in Columbus tonight/tomorrow. Unlike most of the others, however, I failed miserably in training for the event and ultimately had to back out. So to make up for my shame, I decidedContinueContinue reading “4/12/19 Ruiner Pre-Blast #WhamQ #StarCourseShame”

QIC: Wham! 16 PAX: Captain Insane-O; Catfish; Flo Jo; Snow Day; Carlos’e; PK; Noxeema Jackson; Drysdale; Meatball; Deep Dish; Maxi; Dynomite!; Vincent (R); Kilo; Hot Wheels; Wham! Time: 0515 Weather: 30* crisp and clear morning (where are you spring???) ZooZooLemon Gear Check: Non-descript gray shorts with black stripes; Black Nike long sleeve shirt under Black/GrayContinueContinue reading “3/27/19 #theTank Backblast #F3MentalBattle”

I don’t post outside the 40207 as often as I’d like so I’m looking forward to leading the Tank Pax tomorrow morning. We will focus on the F3 brotherhood and getting better together as we support and discuss mental heath awareness in our community. And it’s my birthday, so feel free to bring gifts. AndContinueContinue reading “3/27/19 #theTank Pre-Blast #F3MentalBattle”

QIC: Wham! 14 PAX: Trump; Plumb Bob; Blueprint; Captain Insane-O; PED; Fridge; Sump Pump; Noxeema Jackson; Violet; Dynomite!; Deep Dish; Maxi; Fergie; Wham! (Q). Time: 0515 Weather: Cold and windy.  29* with a “Feels Like” of 18* ZooZooLemon Gear Check: Black tights underneath navy blue GoRuck Simple Pants; Gray Under Armour cold gear long sleeveContinueContinue reading “2/25/19 Black Ops @ the O Backblast”

I’ve been trying to push myself to post more regularly on Mondays and so I figured signing up to Q would force me to do that for at least one week. Come join me at the O on Monday and let’s start the week off right together. We’ll do some running, some hill work andContinueContinue reading “2/25/19 Black Ops @ The O Pre-Blast”