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 youContinue 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 aContinue 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 myContinue 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’sContinue 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 MoseyContinue 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 andContinue 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! DeepContinue 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, bodyContinue 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! shirtContinue 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 workContinue 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;Continue 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 –Continue 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 SpaghettiOsContinue 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 isContinue 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 doContinue 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 decidedContinue 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/GrayContinue 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. AndContinue 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 sleeveContinue 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 andContinue reading “2/25/19 Black Ops @ The O Pre-Blast”
QIC: Wham! 13 PAX: Noxeema Jackson; Violet; Liberace (FNG); Lumbergh (FNG); Miyagi; Tammy Faye Baker; Zartan; Trump; Gillespie; Tron; Nugget; Vincent (Respect); Wham! (Q). Time: 0700 Weather: 29 degrees; Cold but reasonable Playing Surface: Frozen tundra/ice skating rink ZooZooLemon Gear Check: Shorts; Long sleeve shirt with thin duo dry pullover on top; Black and grayContinue reading “2/2/19 The O’s #Ruiner Backblast”
Here are the reasons you need to post at the O’s Ruiner on Saturday: 1. The temperature should finally be back in the reasonable range; 2. The Ruiner is my favorite workout to Q (don’t tell the Bag of Wrenches); 3. I’m stealing something from OJ who is one of the best Qs we haveContinue reading “2/2/19 #Ruiner Pre-Blast”
QsIC: Deuce & Wham! 17 PAX: Sump Pump; Plumb Bob; Wham-O; Digiorno; Dynomite!; Geppetto; Red Roof; Tron; Huggies; Bear (2.0); Bad News (DR from St. Louis); Blueprint; Gillespie; Dry Rub; Miyagi; Deuce (Co-Q); Wham! (Co-Q) Time: 0700 Weather: 45ish Degrees; Dry ZooZooLemon Gear Check: Wham!: Black Nike long sleeve shirt; Blue Duo Dry short sleeveContinue reading “1/1/19 Rooster/BoW Backblast: What Hangover?”
QIC: Wham! 4 PAX: Violet; Gillespie; Red Roof; Wham! (Q) Time: 0700 Weather: 51 degrees; Steady rain; Sloppy playing surface ZooZooLemon Gear Check: Black Nike long sleeve shirt; Black and Gray Camo F3 T-Shirt; Gray generic shorts with black stripes; Tac Hat with Grow Ruck Tough patch; Solomon Speedcross 3’s Pre-WO Between the weather andContinue reading “12/15/18 #Ruiner Backblast”
Come join me at The O tomorrow morning at 0700 and wear gloves and a smile. It will be wet but warm and you’ll be happy at the end. SYITG -Wham!
QIC: Wham! 23 PAX: Grinder; Zartan; Digiorno; Star Child; Snowman; Spalding; McAfee; Red Roof; Gillespie; Vincent (R); Ice Man (R); Pork Chop; Tron; Huggies; Pepperoni; Miyagi; Tammy Faye Baker; Violet; Peroni; Sweatshop; Fergie; Buschhhh; Wham! (Q) Time: 0530 Weather: 37 degrees; Crisp air; Damp playing surface ZooZooLemon Gear Check: Smedium Under Armour long sleeve shirt;Continue reading “11/20/18 Bag of Wrenches Backblast #ironsharpensiron”
With Thanksgiving and the holiday season approaching, there’s no better time to start burning some calories in preparation for the month of indulgences that are about to begin. Come out to the O tomorrow morning and join me for some running, burpees, core work, imperial squat walkers and other weird sounding things. And bring aContinue reading “11/20/18 BoW Pre-Blast”