Pre Blast – Edward Scissorhands- The Baptizer at The Garden – 01/21/2022

Come out to the Garden tomorrow and be ready to work. Earn those happy hour libations first thing in the morning. We will be using the campus – coupons on site, hills, stairs, flats and whatever else we can throw in the pot. Should be a good combination of cardio and heavy. Your heart rate should definitely be going up and down. Bring a friend and we will SYITG.

BB- The Moonshiner at the Boondocks- 1/20/22- Meter Maid Q

Leading into last night, I thought we would have had snowmageddon. It would be another opportunity to use my 4WD, but alas the weather people got it all wrong. No snow in sight. The only thing that got right was the bitter cold. It was a cold 21 degrees with a cross wind that cut through the pax.

I got out early to get setup. This would be the first potted plant tour at the Boondocks. Since they were nearly tramped at the Mutt late arrivers (big surprise) and by trash trucks at the County, I had a plan to keep them safe. I brought lots of Dauber cones and Backflop lights. I set it up so pax knew not to park there and inadvertently run over them. This is what the setup looked like.

Here were the pax who attended: Lambeau, Sputnik, Yankovich (R), Patty, Holy Roller (R), Honey Do, Focker, Dauber and Meter Maid (Q).

I did a disclaimer and included the black ice warning (Pelican’s favorite) and good thing because during our warmup loop, we encountered some.

We did a quick count and circled up for COP. I started with runners stretch (strict), dropped into Cobra, and then arch hold. Apparently, the pax don’t like laying on the cold ground but back abs are important too. Then, we did some Kendra Newmans (arm circles) and then did some nuclears from 5 (a LePew favorite).

Now we were ready for the main thang. I had potted plants (Sorinex Center Mass Bells), a kettle bell, a few GoRuck sandbags and a Rucker 3.0. You would complete an exercise to failure and then run to the end of the street and back. This kept everyone from getting too cold. I had over 2.6 miles at the end of the workout.

Here were the exercises although some modified into others: stein holds, punch out, bent over flys, overhead press, bench press, halos, skull crushers, kettlebell swings, and weighted merkins.

We had a few minutes for Mary and did 50 four count flutter kicks IC and some gas pumps IC until time was called.

We did COR and NOR. For announcements, the monthly ruck is Saturday at Jefferson Memorial Forest at 7:30pm. See mumblechatter or the special channel setup. I took intentions, said a short prayer and ended with an Our Father.

Always humbled to lead,

-Meter Maid

1.19.2022 Back Blast: Black Ops @The Patriot

Since the beginning of December the HIM that run The Patriot have been growing substantially and have been HL machines! 11 FNGs in total would find their new identities. I wanted to take this opportunity to welcome these new future HIM who’ve been coming out and who are now a part of our F3 Nation. Watercolor, Swingset, Midfield, Rogue, FitBit, Chili Pepper, Catlett, Xerox, Freon, Layover, & Patty. Keep coming out men! Keep accelerating! Keep getting better!

I got to put a face with a few names ITG today. As I approach the flag at 0526 I knuckle bump Chili and introduce myself to Malpractice. Hey says, “BigBird? I got socks with you on them!” What are the chances of that? Of course I ask to see them and they are the best, fantastical socks that I indeed will have to pick up. As 0530 and 30 seconds hits, Holy Roller reminds me to stop my mumble chatter and get the workout underway. Here is who would join me on this exceptional Wednesday morning:

PAX: Swag, Patty, Layover, Yankovic(R), Holy Roller(R), Malpractice, Mannequin, Chili Pepper, Colonel Klink, Xerox, Rip Van Winkle, BigBird(Q)

Disclaimer was given, COR and we would get it going with a Slaughter Start of 10 Burpees.

COP: SSH, High Knees, Butt Kickers, Runners Stretch, Pigeon Stretch, X Factors, & Plank Jacks. Recover and 10 count in preparation for…

Thang 1: 10 incline Merkins, 10 Merkins, 10 Derkins, 10 IC Flutter Kicks. X 3 sets. Recover, quick 10 count and mosey down 1st street to Yankovic’s favorite spot…the licka sto for…

Thang 2: 10 Peter Parker Merkins, 10 IC LBC’s. X 3 sets. Recover, quick 10 count and mosey down the street, through Heartbreak Hill to the open lot for…

The final Thang: 4 corners. Corner 1: wide Merkins followed by 5 Imperial Squat Walkers. Corner 2: Diamond Merkins, 5 ISWs. Corner 3: T-Merkins, 5 ISWs. Corner 4: Hand Release Merkins, 5 ISWs. After completing each corner we would go up 5 each time until we got to 20. Plan was to go up on the ISWs as well but YHC would quickly realize that this was ALOT of em and since the core focus was on the Merks we would stick with just 5 ISW after the Merkin complex.

I got to spend some good quality time with Chili Pepper and am so proud of this dude for his journey in such a short amount of time. Keep your eyes on this guy. His will be a story that we will talking about for years to come. Keep after it bro!!

Mosey back to the flags and get in a quick set of dips whilst we waited on The 6. Time was called (a little bit over…apologies fellas) and circle up for COR, NOR & COT. Made some announcements and lifted up our intentions. Thanked the Sky Q for this group of men, for allowing us to hit the snooze, put our two feet on the floor, come out to use our bodies to work hard and to look forward to the prospect of another day.

Until next time…


01/18/22 Rooster BackBlast w Old Bay

PAX 14: Wham-O (R), Fridge, Tiger, Fall Guy (R), Backdraft, Stick Up, Frosty, Peeping Tom, Splinter, Wham!, Larry Flynt, Fergie, Glen Ross, Old Bay (Q)

Conditions: Cold-ish but dry. Some lingering ice on the mean streets near Holy Trinity

COP: SSH, Merks, CopperHead Squats, Dog, Stuff and Things

Thang#1: Ladder. A lap around HT is 0.25 mi. We identified 2 locations on opposite sides of the school to do our exercises. 10 merkins, run around to the other side of school. 10 merkins + 20 SSH, run around to the other side of the school. 10 merkins + 20 SSH + 30 squats, run. 10 M + 20 SSH + 30 S + 40 LBCs. Then back down the ladder, running in between as before. 10 + 20 + 30, 10 + 20, 10.

Go grab coupons and partner up on the curb at front of school.

Thang#2: Dora Ladder. P1 50 burpees with jump up on curb, 100 OH press, 150 curls, 100 OH press, 50 burpees with jump up on curb. P2 runs across lot and does 5 incline merkins and runs back.

Coupons away. Short Mary sesh. Time.

COR, NOR, Announcements and Intentions.

Love the Mutt. Grateful for the ability to do stupid things out in the cold with you boys. Keep the faith and don’t be a dick.


Old Bay

1.19.22 Pre Blast: Black Ops @ The Patriot-BigBird Q

The Mutt has some of the most fantastical mumble chatter in all of the land. How we were able to get 400 merkins knocked out in 44 minutes during my visit last week I’ll never know except to say that Fridge knows how to wrangle his men and scratch his head while rubbing his belly. One of the many things I would learn on this day, inside of the Watterson, is that there’s a thing out there titled “The Merkin-off.” Aside from having 44 minutes of useless knowledge crammed into my head and seeping out my ears, I worked myself to exhaustion and my boobies were gassed! It was so horribly awesome in fact, I’ve decided to share a piece of it with my Patriot brothers to the North.

Come out tomorrow as we explore and do a crap ton of various stylized Merkins.

Oldham County Family Court
(502) 222-9837

No coupons necessary.


1/18 – Backblast The O #bagofwrenches #ToursOfCherokeeGardens5k

Conditions 21 degrees ice everywhere

PAX: Handbook, Sump Pump (R), Russdiculous, Flo Jo, Harry Carey, OJ- Q

Toured beautiful Cherokee Gardens to break from the O norm.

COP – 100 SSHs IC ☺️

11’s at Danes Hall Dr. Merkins and Jump Squats

Dips, Derkins, Squats, Merkins, Freddy Mercury’s, more Merkins, All you Gots, Flutters, etc were sprinkled here and there through the beautiful neighborhood of the Gardens. Sump was lost, Harry Carey was lost, Russ was lost, Flo Jo and Handbook were calculating mortgages on possible future homes all while trying to avoid busting a$$ on the pavement.

Clocked in a nice scenic 5k and back to the flag by 6:14.


After a few days away, was glad to be back at it.


Backblast – The Max at Bayside – 01/18/2022

Always a great day when I get to hang out with the PAX of Bayside. If you’ve never made it out there, you really should – while it may seem like a far way away, it’s really not as fart as you think.

Take advantage of the kids on NTI this week and just do it.


  • Charolais (R)
  • Borland
  • Huggies
  • Birdie
  • Firing Pin
  • Slugger
  • Slide Rule
  • Jolly Rancher (Q)

Time was called and and we grabbed our coupons [well, except for Slide Rule who showed up late so had to run to the coupon cache missing virtually all of COP] and set out for a mosey in front of the school.

Here, I realized I forgot disclaimers – so, I did that next before starting off COP. Thankfully, nobody fell on the ice so shouldn’t be subject to any lawsuits…at least for that.


  • SSH
  • Downward Dog + Runners Stretches
  • Toy Soldiers
  • Imperial Walkers
  • Grass Grabbers

The Thang:

Ripped this concept from Dauber [yes, I know – it pains me to admit that, too]. We basically did a set of exercises in front of the school and then mosey’ed back to towards the flag on the main stretch between the two ginormous parking lots. We’d decrease the reps by 5 each round, but increase the number of “laps” you’d go down the road.

At first, I was going to do this around the circle in front of the school – but, it was evident that Shelby County needs some more maintenance folks because those sidewalks were untouched.

Exercises included:

  • Squats
  • Overhead Presses
  • Curls
  • Dips

Again, we started with 40x reps of each exercise, then mosey’d towards the flag and then came back and then did 35x reps of each exercise, then 2 “laps”, then 30x reps, then 3 “laps”, etc., etc.

Simple, yet effective. And, nobody fell.

Time was getting close so we gathered up and went back to the flag for a Merkin Waterfall. After all, it’s not really an F3 workout without at least one merkin…right?


Countarama, namearama, announcements and intentions. Reminder of the upcoming ruck on January 22 and the banquet on January 28.

Always a pleasure to lead the beasts from the east!

Jolly Rancher out!

Old Bay back at Le Mutt – 18JAN 2022

Someone signed me up to Q tomorrow at the hardest working 44 minute workout in all the land. The Glorious Mutt at Holy Trinity.

I have no idea yet what we will do, but it will likely involve running, coupons, and keeping my baby hands dry.

If the Parlay Pals get the W for the final bet on the card tonight, and you show up to the Mutt tomorrow, be prepared to Q some or all of the WO.



Pre-Blast – Jolly Rancher Q – The Max at Bayside – 01/18/2022

Image result for Billy Madison Back to School

Looking forward to my quarterly visit to Bayside tomorrow. Still not sure exactly what the weinke will be, but, bring coupons just in case.

We may just end up plowing the parking lot for the great folks at Martha Layne Collins High School.

So, be prepared for anything.

Jolly Rancher out!

Back Blast – The Ruiner at The O – 01/15/2022

Before the workout, I had to go get my passport renewed to make sure I’d be able to clear customs to get inside of the Watterson Expressway. It was great getting out to where this thing all started – and it always is a good time. And, January 15, 2022 was no different.

It all started with the pre-ruck led by Handbook. He didn’t say anything about bringing golf clubs with you, and I still have no idea where the hell we rucked to and from – but sure as hell if we didn’t walk right back to our cars 3.5 miles later right at 6:45am as he told us he would. Master rucker right there, boys. We had 14 for the pre-ruck, which was awesome and rumor has it a record.

Then, some of the ruckers snuck out and some other PAX decided to join us. All in all, we would have 20 for The Ruiner, which may be another record at least in 2022. I’ll take it.

I welcomed everyone with the obligatory fist bump, including Frosty who was posting Down Range from Birmingham. Time was called and we moved over to the tennis courts where disclaimers were provided to the following PAX:

  • Harry Carry
  • Shyster
  • Old Bay
  • Hot Wheels
  • Frost (R)(DR)
  • Gomer
  • Tron
  • Handbook
  • Husky (R)
  • BigBird
  • Motorboat
  • Russdiculous
  • Dot (R)
  • Sputnik
  • Fergie
  • Porkchop
  • Diablo
  • Sump Pump (R)
  • Worm (partial credit – more on that below)
  • Jolly Rancher (Q)


The normal Jolly Rancher fanfare, which was much more challenging than normal as there was A LOT of mumblechatter going on. At some point, I gave up on the cadence and moved to the next exercise, but they included:

  • SSH
  • Downward Dog + Runners Stretches
  • Toy Soldiers
  • Grass Grabbers
  • Hillbillies

We then took a lap around the tennis courts and came back for the one and only thang.

The Thang – Ladder:

This was a traditional ladder where you complete the first exercise, then run to the other end of the tennis courts and then complete the first and second exercise, then run to the end, etc., etc. The rungs of the ladder were somewhat non-traditional in that they weren’t all weight lifting – so, a little dose of cardio in there at times. They included:

  • 5x – Merkins
  • 10x – Broad Jumps
  • 15x – Overhead Presses
  • 20x – Bear Crawls
  • 25x – Squats
  • 30x – Skull Crushers
  • 35x – Lunges
  • 40x – Curls
  • 45x – Big Boy Sit Ups
  • 50x – SSH

Goal was when you got to the top, either help out your neighbor or come on back down the ladder. All in all, the PAX were crushing it – or, at least it was dark enough that I couldn’t notice. Then, the horizon started to open up and things got a little bit brighter. A little bit lighter. And then I noticed some of the PAX actually weren’t working as hard as I thought – not sure if it was the weinke, the mumblechatter, or what.

But then, we all witnessed something incredible. Something marvelous. Something that only happens once in a post. At first, what looked like a simple “all you got” competition of two PAX going head-to-head on the mosey back to the starting point. It was an all out sprint between Motorboat and Worm.

The first round wasn’t really a competition. Motorboat was MOTORBOATING man – he was full steam ahead. Worm was still trying to crawl out of the ground from the beginning.

But, Worm must have eaten some Wheaties in between the rungs of the ladder because the second friendly competition was much different. As a PAX near me said, “It looks like Worm beat him by the gut.” And it was so. Barely sneaked out the win.

It was all good until at some point I looked down and Worm was leaning on the fence. Was he winded? Or was he hurt? Or, was he just being Worm and not wanting to work out and just talk instead. Then I overheard him ask someone for water. So, off goes Motorboat again – motorboating to his car for a bottle of water for him. Then Worm lays down and rests his feet on his coupon. Man, this doesn’t look good.

So, naturally, I summoned Dr. Porkchop to run over and make sure he’s okay. And then, about 5-minutes later an ambulance came by…

See the source image

Luckily they didn’t stop and they kept going [prayers for whatever business they had to do], which means Worm was going to make it. Hot Wheels and Motorboat helped him to his car and all was well. Unfortunately, this cost Worm half a post because he only receives partial credit for this according to Tron.

For those interested parties, I checked on Worm Saturday evening – he seemed good though things were a bit tender from what appears to be a possible hyperextension. Heal up, brother – and thanks for being a good sport with the PAX giving you a hard time.

I called time and we circled up for two minutes of Mary.


Countarama, namearama, announcements and prayer requests. Remember about the banquet on January 28 and the upcoming ruck on January 22. SIGN UP. JUST DO IT.

Always humbled to lead!

Jolly Rancher out!

Back-Blast Monday 01-17-2022 – The Minutemen @ The Patriot

Disclaimer was given and confirmed….thank goodness as we absolutely needed it this morning at The Patriot. I had a pretty good plan…touring around the area to log some miles and exercises while staying in a group. The ice and snow, along with some questionable decision-making on my part, led to some serious adventure. Here are the PAX who braved the cold and weirdness – Yankovic (R), Malpractice, Swag, Chili Pepper, Holy Roller(R), Boss Hogg (R), Mannequin, Meter Maid, Diane Dukes, Van Winkle, Dauber (Q).

We started with a mosey around town hall but as we neared the turn back to the statue I noticed a gazebo which looked like it would give some cover from the elements so we stopped there for COP. Interesting that the wind was about 10mph stronger under the gazebo. COP was tight with 11 of us under a little gazebo but we figured out a way to do SSHs, Grass Grabbers, Kendra Newmans / Michael Phelps & some Downward Dog / Cobra.

We stayed right there and decided that would be our “Hub” for the Main Thang…a hub & spoke style workout. We started with 10x 4ct merkins before heading out to different spots around The Patriot area for different exercises (always a bunch of flutter kicks mixed in with other stuff), returning to the gazebo periodically for more merkins. We hit the intersection near the donut shop (no one hit by a car), stonehenge, the museum, the hill by planet fitness (no one hit by a car), the library entrance (almost hit by a salt truck), then on the last run back up the hill from the library again no one was hit by a car but this time we only avoided catastrophe by about 2 feet. I am pretty sure Boss Hogg got the license plate!

I would name all the other exercises we did, but it was hard to keep track since the PAX were consistently unable to count properly and YHC was a bit flustered by the apparent mutiny. We did somehow manage to stay together and all PAX were accounted for when we circled up for COT. After CoR, NoR, Announcements and Intentions, I shared the Dr. Martin Luther King Jr quotes below before our final prayer:

  • “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
  • “I have decided to stick with love. Hate is too great a burden to bear.”
  • “Life’s most persistent and urgent question is, ‘What are you doing for others?’ “

Great work men.


Backblast – 1.17.2022 – Motivator @ The Abyss – Captain Crunchberry Q

This morning was windy, cold, and a little icy. It was glorious. It was the things legendary workouts are made of. I arrived first, and started sweating immediately. See, I never said I got there real early. Where was everyone? Will this be my first solo Q? Moments later Jolly Rancher and Glowsticks pulled in, like they parked a ways out, and decided to pull in together at the very last minute. But wait, F-Stop didn’t get the memo, he arrived just as we started to circle up for COP.

As we stood on the basketball court for COP the wind was cutting. I knew it was cold out, but man, after exiting a warm vehicle, that wind was a tough pill to swallow. We got started with some Side Straddle Hops, Abe Vigodas – I mean Toy Soldiers, then Abe Vigodas, some more SSHs, and then some Kendra Newmans and Michael Phelps.

A short mosey to the tennis courts for the first THANG, a little ice skating. While the majority of the roadways leading to The Abyss were clear, or at least easily passable, the actual Abyss wasn’t touched. I thought the tennis court would provide a “safe” working environment. I thought it would have just a little traction, hoping it hadn’t been compacted. It did. We did 4 corners, with Mountain Climbers (extremely hard to do on ice,) Monkey Humpers, Merkins, and Squats. We started with 10 at each corner, and increased by 10 each round, up to 40.

We then moseyed to the covered area for the next THANG. A slight variation on a triple nickel. We did 3 exercises, 5 times, then ran a lap around the playground. The three exercises were Dips, Glut Bridge, and Step Ups (5 each leg). We completed 5 rounds. We then moved on to MARY.

For MARY we did a few move glut bridges, LBCs, Flutter Kicks, American Hammers, and Nolan Ryans.

ANNOUNCEMENTS / INTENTIONS – Banquet: Fill in the form even if you don’t plan to attend, so you can cast a ballot for the random awards. Ruck: Sign up if you haven’t. No intentions, so I closed out with a short prayer.

Pre-Blast Monday 01-17-2022 – The Minutemen @ The Patriot

I am pumped up to Q the hottest spot in F3 Louisville – The Patriot. Come see what the Lagrange boys have going on Monday morning. No coupons needed as we will be touring around to see many of the sights that The Patriot has to offer. Likely will include heartbreak hill once or twice. Wear shoes. Syitg.

  • Dauber

Pre-Blast – Jolly Rancher Q – The Ruiner at The O – 01/15/2022

Had to go find my passport so that I can make it inside of the Watterson Expressway for my visit to The O tomorrow. Looks like we’re in for great January weather and I know there’s a pre-ruck going on at 5:45am, too.


Otherwise, be prepared for some ups and downs with a little running [short distances] in between.

SYITG – Jolly Rancher out!

Backblast – Gladiator @ The Abyss – Captain Crunchberry Q

On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn’t there yet. We didn’t wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, not what kept Uncle Sam out this morning, but I’m sure it was important. Joining me this morning were Kitty Litter, Time Share, F-Stop, and Air Raid.

Today’s weinke was a pyramid set. Increasing weight, decreasing rep counts.

Station 1: 15 lbs. x 30 reps

Station 2: 30 lbs x 15 reps

Station 3: 60 lbs x 7 reps

Exercises were as follows: Overhead Press, Curls, Bench Press, Upright Rows, Skull Crushers, and Shrugs.

We mixed in a mosey in between ever other set.

Once we completed the sets listed above, I modified the weights at the stations to be about 3-4 lbs at station one, 6-7 lbs at station two, and 15 lbs at station three.

We then did just straight raises. First was straight out in front, and second was out to the side.

I had setup 2 of each station for the heavier weights, so while the first PAX did the work, others did Big Boy Situps. When they first PAX finished, they would do BBSU’s until the last guy finished. Only had one set for the lighter stuff.

Lucky for me (and subsequently them) the PAX came prepared. I had two 5 gallon buckets filled with sand to accommodate the 60 lbs weight at station 3. After the first round, we discussed how awkward it was to lift that bucket above your head. So Kitty Litter and Timeshare just happen to travel with 60 lbs GoRuck sandbags. So we modified to use those. It was the smartest modification of the morning.

I wish I had counted the number of BBSUs completed. It was “busy work” so it wasn’t a concern, but it started to add up.

Announcements and intentions, and then we were done!

-Captain Crunchberry

1.14.22 Pre Blast – Baptizer at the Garden

There is a rumor about the Garden having some decent hills on site. I do not think they compare to the hills found at Posh, but they still may come into play tomorrow. There is also a nice area that can be used with four corners since, this has been requested, or at least asked about, by a Garden guy. Maybe we do that too. Lets see what we can get into in the morning. Its Friday, just show up and lets see what happens. SYITG!

BB – 01.13.22 – Agony @ County – Kitty Litter Q

Had a six-pax (plus one Q) show up. Also a few F3 runners who show up…then gone like the wind. Opening disclosures and off to mosey for a “County-Tour” warm up. Along the way, we made pit-stops for COP (SSH, Grass-grabbers), 10 BOYOS, Turkish Get-Ups, Copperhead Squats, Dips, ‘Merkins, and some other stuff.

Main Thang: 25 Bent Rows, Run/Burpee/Run, 25 More Bent Rows, Longer Run/Burpee/Longer Run Back. Same thing for following exercises: 13+12 Man-Makers, 37+38 Coupon Curls, 25+25 Thrusters, 25+25 OH Press, 50+50 ‘Merkins. Saved 5 minutes for core work (Mary). Great job Men! Keep up the acceleration into 2022. -KL-