Author Archives: wham!

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 grayContinueContinue 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 haveContinueContinue 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 sleeveContinueContinue 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 andContinueContinue 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;ContinueContinue 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 aContinueContinue reading “11/20/18 BoW Pre-Blast”

QIC: Wham! 17 PAX: Trump; Scuba Steve; Flo Jo; Carlose; Captain Insane-o; Beaker; Zartan; Tammy Faye Baker; PK; Who Dey; Diablo; Kilo; Gillespie; Weedwacker; OJ; Nino; Wham! (Q) Time: 0530 Weather: 48 degrees; Clear skies (I saw the Little Dipper) ZooZooLemon Gear Check: Black F3 Louisville long sleeve shirt I bought on the black marketContinueContinue reading “10/23/18 Bag of Wrenches Backblast #QSchoolWeek”

It’s Q School Week for F3 Louisville and I will be leading the PAX tomorrow morning at the O. The goal tomorrow will be for us to get better not only physically but also as Qs and leaders of F3 going forward. We will be traveling outside of the O’s friendly confines, so wear reflectiveContinueContinue reading “10/23/18 BoW Pre-Blast”

QIC: Wham! 10 PAX: Noxeema Jackson; Blueprint; Trump; Aerobie (R); Chili Dog (FNG);  Zonka; Wham! (Q) Time: 0700 Weather: 42 degrees; Cool and damp ZooZooLemon Gear Check: Smedium Under Armour long sleeve shirt; Turquoise pullover; Black shorts; Black F3 hat; Solomon Speedcross 3’s Pre-WO Heading into yesterday, I didn’t really have a theme or focusContinueContinue reading “10/13/18 #Ruiner Backblast”

Subject to time limitations, we will do some or all of the following on Saturday morning: – Experience a waterfall – Do things with coupons – Mosey backwards up a hill – Visit an island – Do imperial squat walkers in cadence – “Run” the bases – Spend time with Mary – Get better JoinContinueContinue reading “10/13/18 Ruiner Pre-Blast #WhamQ #RiseandShine”

QIC: Wham! 10 PAX:  Zartan; Red Roof; Chestnut; Ant Man; Captain Insane-O; Chicken Fried; Gillespie; Digiorno; Face (Respect. No?); Wham! (Q) Time: 0700 Weather: Forgot to check the temp but maybe 75ish degrees; Humid; Wet playing surface ZooZooLemon Gear Check: Smedium Black F3 Mudgear Sleeveless Shirt; Gray Champion Shorts; Gray hat with GrowRuck Tough patch;ContinueContinue reading “9/8/18 #Ruiner Backblast: Wham!’s DojO”

Unlike my counterpart Wham-O who is Q’ing at Le Mutt, I cannot promise that we will stay out of the grass tomorrow, but I can promise that you will get a full body workout while also exploring the managed meadows of Seneca Park. And if the conditions are too wet, I can call an audibleContinueContinue reading “Pre-Blast for 9/8/18 #Ruiner @ the O #WhamQ”

QIC: Wham! 11 PAX: Dynomite!; Bob Ross; PK; Thumbtack; Flood Plain; Maxi; Pew Pew; Aerobie; Swifty; Uncle Rico; Wham! (Q) Time: 0530 Weather: August in Louisville Q’s ZooZooLemon Gear Check: Red #PopeStrong Tank Top; Black Champion Shorts; F3 Louisville Hoorag; Solomon Speedcross 3’s Pre-WO I realized a few weeks back that the 1 year anniversaryContinueContinue reading “8/27/18 Incubator BackBlast: A Year Later”

It sounds like the Black Ops workout at the O on Monday is the place to be. Why, you ask? For those who haven’t heard, we have FINALLY gotten the attention of a local TV channel and so WHAS is apparently coming out to the O on Monday to check us out. There will beContinueContinue reading “8/27/18 #Incubator Pre-Blast: This Isn’t Hollywood. It’s The Poshlands Damn It.”

QIC: Steerage 9 PAX: Wham! (YHC); Face; Glen Ross; Viking; Chestnut; Nugget; Mud Bug; Zima; Steerage (Q). We were a good looking crew (pic missing Glen Ross (photographer) and Nugget): Time: 0530 Weather: Sneaky humid; soft ground from the prior day’s monsoon Q’s ZooZooLemon Gear Check: Shoes and clothes of some sort (I wasn’t presentContinueContinue reading “8/17/18 Norton Commons BO Backblast: A View From Wham!”

QIC: Wham! 21 PAX: Noxeema Jackson; Captain Insane-O; Nugget; Buschhhhh; Back Draft; Sump Pump; Mouth; Pyle; Left Eye; Loco; Cow Bell; Tiger; Old Bay; Mad Cow; Zartan; Star Child; Taureen; Zoolander; Zima; Red Roof; Wham! Time: 0530 Weather: Dry and pleasant (AKA the Anti-Tuesday) ZooZooLemon Gear Check: Nothing notable other than a sweet tie-dye Flora-BamaContinueContinue reading “8/1/18 Blender Backblast: #Coupons #Core #IAintAfraidOfNoGhost”

Two of my least favorites things at F3 workouts are coupon and core work, so we’re going to do a lot of coupon and core work tomorrow. Come join me as I step out of my comfort zone and try to get better. And depending on how well Le Mutt’s field drains, we may getContinueContinue reading “8/1/18 Blender Pre-Blast #WhamQ #LetsGetUncomfortable”

QIC: Wham! 10 PAX: Red Hawk (R); Fall Guy (Double R); Cardinal; Loco; Noxeema Jackson; Biscuit (DR from Lex Vegas); Glen Ross; Pyle; Glass Joe (FNG); Wham! Time: 0530 Weather: 67 Degrees.  Is this late July? ZooZooLemon Gear Check: Dark gray shorts; Light gray “Louisville” shirt (for the haters); Black New Balance Duo Dry lowContinueContinue reading “7/24/18 Bag of Wrenches Backblast: #TheO #WeDontGetUpForEasy”

Word on the street is that Wham!’s Q at the Bag of Wrenches was all the talk in the clubs this weekend. Questions abound: Will he be fully recovered from the GoRuck event? Will he be extra grumpy because he hasn’t had power at his house since Friday? Will he have some issue with hisContinueContinue reading “7/24/18 Bag of Wrenches Pre-Blast: Wham! on the Q”

QIC: Wham! 14 PAX: Vincent (R); Fall Guy (Double R); Cutlass; Chicken Fried; Tin Cup; Donger; DoDoDoDoDoDoDoDo; Who Dey; OJ; Swifty; Cardinal; Pablo; Loco; Wham! Time: 0530 Weather: 81 Degrees with “Feels Like” Temp of 86 Degrees (Hello Summer) ZooZooLemon Gear Check: Kilo Yellow Champion Shirt (for street running); Generic Gray Shorts with Black Stripes;ContinueContinue reading “6/19/18 Bag of Wrenches Backblast: #WhamsOneYearAnniversary #Blessed”

So my one year F3 anniversary is next Wednesday, June 27, but I’ll be DR in Florida on vacation. Thus, this Tuesday, we’re going to celebrate my 1 year anniversary of getting better a little early at the O. F3 Louisville Royalty Starchild was the Q for my first post and so we’re going toContinueContinue reading “6/19/18 Bag of Wrenches Pre-Blast: Wham!’s 1ish Year Anniversary Q”

QIC: Wham! 10 PAX: Pope; Cardinal; Vincent; Noxeema Jackson; Red Roof; Nickelback; Loco; Who Dey; Hot Wheels; Wham! Time: 0700 Weather: 69 Degrees; 97% Humidity (woof) ZooZooLemon Gear Check: Gray UofL smedium shirt (CI and Diablo would have been proud); Black Champion shorts; Red and black duo dry footies; Red and black UofL tube socksContinueContinue reading “6/2/18 Ruiner BackBlast #Pope #HIM #ISI”

For those of you who are aware of my car keys saga over the last few months, I’m happy to report that not only do I have a brand new set of fully functional keys but that they magically unlock a little place I like to call Wham! Island. So come join me in theContinueContinue reading “6/2/18 Ruiner Pre-Blast #TheO”

Posted on behalf of my man Steerage: Q – Steerage PAX 6: Lil’Smokey, Meter Maid, Tool Time, Grinder, Snowman, Steerage Disclaimer was spoken and we started off with a run showing a new section of Norton Commons and circled back on the track to the amphitheater where we gathered for COP: COP – Downward dogContinueContinue reading “5/25/18 Norton Commons #BlackOps Backblast”

QIC: Wham! 17 PAX: Pope; Buschhhhhhh; Diablo; Vincent (Respect); Big Bird; Peach; Donger; Lamb; Scratch; Loco; Fall Guy (Respect); Gillespie; Who Dey!; Lily (FNG); Digiorno; Pocahantas (DR Pax); Wham! Time: 0530 Weather: Clear and 50 Degrees (perfecto) Playing Surface: Firm Ground, Damp Grass (as my notebook of testing results learned) ZooZooLemon Gear Check: Kilo HighlighterContinueContinue reading “5/1/18 Bag of Wrenches BackBlast #TestingDay #ThreeMinutesOfHeaven”

Wishful Thinking Pre-Blast Cadre Wham! is back from the Toledo GrowRuck and is ready to inflict some serious pain on the PAX of F3 Louisville, so come on out to The O at 0530 tomorrow for a military style beatdown #SirYesSir Realistic Pre-Blast Wham! is exhausted and sore and badly in need of some energyContinueContinue reading “5/1/18 Bag of Wrenches Pre-Blast #Wham!Q”

Looking for a final tune up before Saturday’s big convergence? Or maybe you’ll be out of town this weekend and want to get one final workout in for the week? Or maybe you want to say you were there for an F3 Louisville first (first brother Co-Q in F3 Louisville history…I think)? Or maybe youContinueContinue reading “4/20/18 Norton Commons #BlackOps Pre-Blast”

via 1/30/18 Ghost Flag Heist Backblast: The O’s Eleven

The O’s Eleven… Captain Insane-O; OJ; Vincent (respect); Loco; Tron; Trump; Face; Goodman; Ex-Lax; Pepto (FNG!); Wham! The Night Before… Last night, after helping get the 2.0 in bed, I sat down on my couch around 8:45 to relax and mindlessly look at my phone.  I casually checked Slack but wasn’t expecting much chatter except for perhaps somethingContinueContinue reading “1/30/18 Ghost Flag Heist Backblast: The O’s Eleven”