PB: Focker Q – 7/17 Wisteria @ Pleasantville

The last time Focker Q’d he was at the Boondocks and it rained 65″ according to those that Posted that day. Must have given him some inspiration for his Q tomorrow at Pleasantville.

Christopher Irmscher ran the fastest 100m hurdles wearing swim fins in 14.82 seconds.

Bring your dive fins/swim fins/flippers he says. (I don’t have any but he says we won’t be left out if we don’t) No coupons.

So, come out to beautiful Pleasantville (Norton Commons at the Amphitheater) and experience what Focker is calling “Core Principles”.

SYITG @HolyRoller

Backblast 7.16 Temple of Gloom @ The O

The workout was focused on “Bear” related exercises or exercises to get away from a “Bear”

PAX (4): Flo Jo, Krillin, Tammy Faye Baker, Violet (Q), )

Warm Up: Mosey to CAL

  • Body Rotations (neck, hips, kneed and ankle, arms) x 5 each direction
  • 15 seconds high knees, 15 seconds butt kicks
  • 10 x Grass Grabber (IC)
  • 15 x Cross Country Skier (IC)
  • 20 x Mountain Climber (IC)
  • 25 x Side Straddle Hops (IC)

Thang 1:  Bear Crawl and Burpee Jack Webb

  • PAX completed a Jack Webb interval using Bear Crawl and Burpees. Each time the PAX right hand touched the ground during Bear Crawl counted as a rep.  PAX moved across the CAL parking lot and completed all rounds up to 8 Burpees and 32 Bear Crawls.

Thang 2: Crawl Bear and Squat Jump Jack Webb

  • PAX completed a Jack Webb interval using Crawl Bear and Squat Jumps. Each time the PAX hand touched the ground during Crawl Bear counted as a rep.  PAX moved across the field adjacent to CAL and completed all rounds up to 8 Squat Jumps and 32 Crawl Bears

Thang 3: Half Mile Run

  • PAX completed a run of the “O” track from CAL Parking Lot to field behind the restrooms with 2 sprints during the run.

Thang 4: Moving BLIMPS 

  • PAX completed BLIMPS and moved forward to cross the field behind the restrooms when the exercise allowed for forward movement
  • B – Burpess with a broad jumps x 5 reps
  • L – Walking Lunges x 10 reps
  • I – Walking Imperial Walkers x 15 Reps
  • M – Merkins x 20 reps
  • P – Plank Jacks x 25 reps
  • S – Squat jump with a broad jump x 30 reps or until PAX reached end of field

Thang 5: Mary

  • Flutter kicks with hands anywhere but under the PAX bottom x 20 (IC)
  • American Hammers x 15 (IC)
  • Jo Lo’s x 10 (IC)
  • Freddy Mercury x 30 seconds


COR, NOR, COT: Announcements including upcoming Convergence, Monthly Ruck and Dare to Care opportunities.  Prayer focused on lifting up PAX and family members with job interviews today as well as asking for wellness and health for Krillin and his wife who is pregnant with twins.

Back Blast 7.15 – The Bridge @ The Poshlands

Another great morning at the Posh and was glad to see the HIMs ready to go.  PAX (10): Huggies, Nino, Dynomite!, Stick Up, Little Jerry (R), Bob Ross, Mr Kotter, Dry Rub, Nice N Slow, Double Down (R) (Q)

Weather was steamy as we moseyed a short distance to the lot for the COP:  SSH, Grass Grabbers, Downward Dog & Runner’s Stretch, Plank Jacks, Arm Circles.

NOTE:  Diapers in the parking lot as we circled up.  You would think we would have moved far away but, no, we just did our thing in true HIM fashion and got to work.

I am not a fan of running but the only way to get better is to…you guessed it…run.  So, we moseyed at a good clip to the rock bridge.  The women’s group was also running and with Bob Ross’s advice, we kept going and they went the other way.

Thang 1: B.O.M.B.S – Dora style

50 Burpees     100 Overhead Claps     150 Merkins    200 Big Boys   250 Squats

Partner 1: begins with the burpees while Partner 2 runs to the top of the bridge and so on.  Not much mumble chatter until Mr. Kotter announced he had to head back to hit the boys room…stuff happens and not sure if seeing the diapers contributed to this.

Thang 2: Mosey to The Bridge

Time was moving fast.  25 Carolina Dry Docks; Bernie to the top of the bridge, run down and do 25 more Carolina Dry Docks

Mosey back to the flag.  Had one minute left and banged out some Gas Pumps – a favorite of Little Jerry’s

Announcement about the convergence on Saturday.

Little Jerry mentioned how we ran 3.7 miles which was good for me, considering how much of a fan of running I am.

Intentions made and I thanked each HIM for being there. F3 is a powerful part of my life and truly appreciate each of you.  Words spoken about making a positive impact on others and lead with humility.  Thanks for allowing me to lead today.

BB-Pelican Q-Basketball tryouts @ The Escalator @ the Abyss 7/15/20

I was fired up for the basketball tryouts at the Abyss. Figured after the debacle that was the Boondocks tryout we could only go up. My jersey even got an upgrade-my name on the back. Custom jerseys aren’t as hard to make as I thought, I’ll have to talk to the NBA store to help them improve their turnaround time.

I was up pretty early today and thought I’d be able to get to Long Run Park early to setup/hide some things ahead of time. Well I was wrong, not even half way there and I see Meter Maid pulling out of his neighborhood right behind me. Then I get there and there’s like 5 cars in the parking lot. I thought they were all HIMs ready to get after it but it’s really freaking dark there so I didn’t look hard at the cars. Wasn’t sure what kind of shady stuff may have been going on in there. I guess everyone is so used to being there at 5 they just get there early (except Flip Flop, he doesn’t get there anywhere close to early).

It was time so I started my disclaimer as Flip Flop was pulling in to give us an even 10 HIM, perfect # for a scrimmage. We started the pre-practice stretching and I had each PAX give a ten count per stretch. I think I called Backflop Hush Puppy—you know cause it’s dark there. I might have mistaken Cratchit for Airplane (which is crazy cause AP never comes to my Qs and wasn’t at this one). We finished our stretching and got into our lunge walk layup lines. We did both left and right hand this week cause I knew we had some lefties in the house and it was pretty obvious that these guys could handle it (if I thought Focker would see this I wouldn’t write this but no way that guy can do a left handed layup). Well take that back-Backflop couldn’t and I had to coach him up-half a day later on slack, he still doesn’t know what he did wrong. Week two for him and still doesn’t get it, but he works hard. We need someone on the crash squad so we will keep him around a bit longer. When we were done with warmups I broke out the new and improved Pelican jersey for Thang 1.

Thang 1-11s with clap merkins and up/backs. Flip Flop and Uncle Sam went to the street to give us all a bit more room—or to cheat and run shorter distances. With the sounds of the sound tracks from Space Jam and Above Rim amongst other jams motivating us we knocked the 11s out pretty quickly (30 minutes is quick right?). Not much mumble chatter as we got in about 2 miles worth of “sprints”. Except for Flip Flop he might have ran a mile.

Now it was time for Thang 2 which was working on our defense and rebounding. I gave the exact same instructions today as I did last week for the slides and rebound drill. Somehow these guys got it while the Boondocks Generals didn’t. Took me a bit to figure out why and finally did—the boys at the Boondocks know I’m full of shit and don’t listen when I’m talking. The Abyss guys still think I know what I’m talking about so they paid attention (also probably glad to not have Backflop Q for the first time in 2 months). Anyways we slid up and down the court while 2 PAX did rebound drills until we rotated around. Hush Puppy was smacking boards during his round—Backflop was not…but to be fair neither was anyone else.

Finished this up and got to the last Thang. 10 calf raises/squats/squats to calf raise and then a suicide. Then 20 reps and another suicide. Then back to 10 reps and one more suicide. One shining moment came on, Cratchit started crying, not sure why as I’m 99% sure him and the rest of his Cayuts buddies are counting this past year as a championship.

We had one minute left but instead of Mary we did a trophy ceremony. I’m going to list the PAX, their trophies and why they got them. I didn’t have enough for everyone but I’m going to list what the other PAX would have got one for.

Backflop/1996 Southern Indiana 3 on 3 runner Up Trophy/I think he finished first in 11s, may have been Flip Flop but as we already established he most likely cheated.

Mr Hat/2003 Big Kids 3 on 3 Champs/for getting this awesome AO up and going (even though it’s really dark)

Uncle Sam/1996 Holy Cross Camp 3 on 3 champs—I know you are thinking Pelican why would you give that coveted trophy away but I still have the 5 on 5 trophy from that camp/for respect and also totally butchering name-o-Rama today. Also he was like my age now when I won that trophy.

Harbaugh/some trophy without a plaque on it anymore/he’s been getting after it this summer posting and Qing all over the place. Plus since the Fab Five had all their trophies taken figured he’d need something to fill the void…and OSU isn’t bringing any home.

Squid/another trophy without a plaque but did have a dude doing a hook shot that was about to fall off the trophy/awesome site Q and guy.

Hush Puppy didn’t get a trophy but the only PAX in the city to be at a real Pelican practice and he’s been benched by me.

Cratchit—he likes Snoop nuff said.

Meter Maid-he once went undefeated in HS intramurals and has a handwritten note to prove it

Flip Flop-somehow he can time being there at exactly 5:30 every day…hell of a skill but he’s going to have to come off the bench for me

We wrapped with name-o-rama, count a rama, intentions, announcements—not in that order.

If everyone had half as much fun as I did today then they had a good time. We got a hell of a workout in and people got trophies, can’t beat that. I heard a lot less complaining today from this team than last week so right now I’ll have to run with these guys. Also no one peed in the grass so that’s improvement. Maybe we can have a scrimmage after convergence. Hope you boys enjoy the trophies and treasure them forever. Or until your M makes you throw them out.

Until next time


Pre-blast- BO at Chapel Lake Park – Grinder Q, 7/16/20

Calling all HIMs! It doesn’t take much to get up that extra few minutes early and cross the river to work out with your buddies. Plumb Bob and I are pros.

Hell, if you come out to my Q tomorrow, I’ll reimburse your toll. HL a Southern Indiana friend and bring them with you and I’ll even throw in a complimentary bottle of water.

We’ll do some Grinder-speed distance ‘running’ with lots of stops along the way for PT. Come see the sunrise on the sunny side!

Chapel Lake Park
5801 New Chapel Rd, Jeffersonville, IN 47130

Back Blast – Foundry @ The County 7/15

It has been a while since I have been to the Foundry. Wednesday Mornings DeVito and I have been doing a Black Ops County Ruck well before the sun comes up. If your gonna show back at the Foundry come in hot at 5:28 and Q.

6 Pax starting off the day strong: Holy Roller (R), Brown Tail (R), Faulker, DeVito, Dauber, Gisele (Q)

Weather: 65 dry with the steam picking up around the parking lot Islands to get the juices flowing.

We started with some Slow Grass Grabbers, Michael Phelps and some other arm stretches in preparation for a heavy lifting day.

Main Thang: 20 Rounds with 3 Sets a piece of weight – 20 seconds on with 10 seconds recovery between each: Curls – Squats – Merkins – Lunges – Dips – Swings – V-Ups – Step Ups – Thrusters – Man Makers – Calf Raises – Squats – Bench Press – Lion Kings – Plank Pull Thru – Overhead Press – Weighted Hammer – Step Up – Rows – Man Makers.

We ended with 5 minutes left enough time to cool down with some stretching and to share the reason behind the choice of “20” Rounds. Master Sgt. Andrew Christian Marckesano served six full tours in Afghanistan with the 82nd Airborne and the Ranger regiment and a half dozen more combat tours overseas. With his 12 combat tours he was nicknamed “Captain America”. On July 6th after starting his new role at the Pentagon he took his own life leaving behind his wife and 3 young children. Personally, I have seen the struggle of those who return to civilian life from the trenches of active duty. Every day, on average 20 Americans who have put their life on the line protecting our flag cannot reacclimate to civilian life and feel that suicide is the only choice. Today I ask that we wrap our arms around those who return from active duty, those who are facing daily challenges, those who we know that would benefit from being one of us and get them out to join us.

CoR/NoR -> Announcement and Intentions. Gisele back at it Thursday at the Agony, Faulker bringing the swim fins to Pleasantville Friday and Convergence at the O Saturday. We will finish the week strong! Today we prayed for two families who have been impacted by cancer and for those that have kept us safe, protected our flag that they find peace, love and courage to reach out and be lifted in finding the right path in life.

Until tomorrow, I am Gisele.

Back Blast – Silo @ North Posh – 07/13/2020

I hate Mondays. I’m not sure why but it’s just hard to get up and get motivated. But, Monday is also weigh in day for the #weightright challenge. And that means one last chance to burn off some calories before weigh in (don’t worry – I’m always consistent in weighing in after working out…so it just always shows when I don’t post on Monday).

So, I saw North Posh was open over the weekend so I reached out to Viking to see if he had plans. No plans were made. Which means it was all mine.

But, that’s #beastmode, Jolly. You aren’t a beast, are you? Of course not. I’m normally the six or not too far off from it. But, you see, it really doesn’t matter. As I told the FNG during this workout at some point: I’m not competing against Holy Roller, Flip Flop, Catfish, or some of the usual early finishers. I’m competing against myself. To squeeze a little bit more out of the tank. To fight the good fight and keep marching. To move in the right direction. Because this is the only way I’ll ever be like those guys. Practice makes perfect, right?


  • Cratchit
  • Holy Roller (R)
  • Brown Tail (R) (FNG)
  • Viking
  • SweeTART
  • Flip Flop
  • Jolly Rancher (Q)

We started off up by the flag for COP once time was called and disclaimers were given. Made sure to do them real good with the FNG present. COP included:

  • SSH
  • Downward Dog + Runners Stretches
  • Grass Grabbers
  • Toy Soldiers
  • Kendra Newmans

Then, I introduces the one and only Thang. It sure what to call it, but we started with a set of coupon exercises by the flag which consisted of:

  • Overhead presses – 25x
  • Skull crushers – 25x
  • Curls – 25x
  • Squats with coupon – 25x
  • Bench presses with coupon – 25x

Then, mosey down to the pavilion by the pond. Right around 1/4 mile or so. When the first person got there, he turned around to pick up the six. And each person turned around until we all arrived together. We then went straight into a merkin waterfall. I went first with 10 and on my 3 count the next PAX started. When one round was done I then started with 9, then 8, etc. all the way to 1.

Once that was done, back to the starting point for the same coupon exercises.

Then, we went for a mosey down to the switchback going the other direction of the Louisville Loop. I think this may be 1/3 mile but can’t recall. Once the first person got there, he turned around to pick up the six. Same as before. When we all arrived, we did a Lunge a Waterfall. Same concept as a Merkin Wayerfall. Then, back for a mosey to the start.

We got through another round of the coupon work and finished out with some Mary that included:

  • Gas pumps
  • Big boy sit ups
  • LBCs

Time was called. We did countarama, namearama, announcements and intentions. For namearama, our FNG was named who was a Marine and now works for UPS in maintenance if I recall right. So, Brown Tail it was (this is what they call their airplanes). He worked hard for his first post and first workout in years. He was pretty close to splashing merlot at some point, but just like any Marine would he powered through and kept it together.

Convergence on Saturday at The O and GrowRuck upcoming on October 10/11. Holy Roller and Cratchit are both in (they just don’t know it yet), but just need to register.

Always a pleasure to lead. Particularly on a Monday. Because Mondays suck. But this group made it suck a little bit less. And for that, I’m thankful.

Jolly Rancher out!

Back Blast Tuesday 07/14/2020 – Tour of the Boondocks

PAX: Focker, Holy Roller (R), Cochran, Le Pew, Backflop, WILDFlower, Geppetto, Dauber (Q)

The weather was perfect (low 60s, no humidity) as the PAX arrived and gathered in eager, almost giddy anticipation for their Boondocks tour.  I collected tour tickets, gave disclaimer (confirmed by PAX) with an extra reminder on keeping our distance, and we set out on our adventure.  As we moseyed down the parking lot, there was good mumblechatter and particularly with Geppetto who somehow burst through the St. Matthews bubble and moved out to the area (welcome brother!).  This was Geppotto’s first post at The Boondocks which was obvious when he asked…”where is Airplane?”  Ha…well…our beloved Airplane is truly an OG of The Greater County area, but he’s gonna need a reminder (and maybe a ride) to post at the Boondocks.  Yes Airplane…that is a challenge!

We stopped at the beginning of the parking lot bend and took a moment to take in the moon, stars and light on the horizon.  This is generally the darkest portion of the Boondocks in mid-winter, so is a perfect spot to start the tour and take in the view during a Planetarium workout.  COP consisted of  SSH 20x,  Grass Grabbers 8x,  Michael Phelps, Kendra Newmans, Downward Dog.

We jumped back on the mosey train and headed around to the concession stand which is undoubtedly the most infamous location at the Boondocks.  We generally do not talk about it, but I apologized once again for the PAX on the tour who were also at the inaugural Boondocks workout.  For those who do not know what I am talking about, don’t ask.  With a heavy uneasiness now in the air we got back on track quickly with a round of 30x Flutter Kicks IC and the First Thang – TRIPLE NICKELS…5 reps of Box Jumps, run , 5 reps of  Jump Lunges, repeat 5 times.  We finished off the concession stand tour stop with 20x Flutter Kicks IC.

We started to mosey down the dark and dangerous Boondocks cut through, but stopped right before stepping onto the treacherous path for a warning to the PAX as this path requires focus for the full length of the blacktop and has in the past taken out an F3 Runner.  Seriously, dangerous dropoff on the sides of the path….be careful.  Fructose turned his ankle really bad while running in the dark and carrying a 150lb curl bar over his head (part of that is true…heal up my man).  With that, we set out once again to our next stop, which was on the uphill slope of the parking lot.  I had already marked off with cones the exact stretch of pavement where during Focker’s VQ the monsoon rains changed over to an apocalyptic downpour.  The memories are vivid and there is no more perfect sight than Focker running with a 60lb ruck and no shirt while the Boondocks grounds took on 68 inches of rain in 30 minutes (I think it was a record).  We celebrated this historic patch of pavement with a round of 30x Flutter Kicks IC and the Second Thang – Bear Crawl 11s…Set of 11s (Merkins and Groiners) with bear crawl as the travel between cones.  Before we started I challenged the PAX to stay in the bear crawl stance for the entire set of 11s.  After about three times up and back I knew that was a bad idea, but somehow at least one in attendance accomplished the mission completely.  Hint:  it rhymes with Fucker.  Wait…that doesn’t rhyme…it was Focker.  Anyway, we finished again with 20x Flutter Kicks IC.

Legs were shaky but I don’t think anyone noticed because the stories were so engaging (I said to myself as we moseyed to the Boondocks pavilion).  The pavilion provided two historical moments. One was Le Pew who, in his quest to ensure everyone at The County could hang with Ice Man, had us do countless flutter kicks to end one of his Qs.  In honor of that we knocked out 30x Flutter Kicks IC and the Third Thang – Dips & Sits…alternated 3 sets of 25 Dips and 60 second wall sits.  Of course we followed that with 20x Flutter Kicks IC.

We wrapped up the workout with the Fourth and Final Thang…a lap around the 0.3 mile loop which has been a new addition to the park since we began our F3 workouts here.

Back to that second historical moment…I feel like the pavilion and the small tree right next to it are where the Boondocks truly became a special place for me.  When it was still Peggy Baker Black Ops we used to circle around that tree for COT in lieu of a shovel flag.  It was around that three one morning many months ago where I first heard Bulletin talk about his upcoming hiatus from the gloom in order to donate a kidney to his sister.  Bulletin is an inspiration to me not only for his monumental sacrifice but for his daily selflessness and leadership.  I cannot think of The Boondocks without thinking about the HIM who made it happen.

We circled up around the flag (next to the tree) for Count-arama, Name-arama, Announcements (CONVERGENCE!!), Intentions, and a final Prayer.

Thanks for a great morning and new memories boys.

– Dauber

BB – Vincent B-day Q @ the Rooster.

I could not sleep last night.  I woke up at 2:15 and tossed and turned until the alarm went off at 5AM. It was not due to “Q” anticipation, I have Q’d enough to not even think about it.  It was not because of B-day anticipation either.  Lord knows I have had plenty of them as well.  Maybe it just because I am old ??  Who knows, but I digress.

18 HIM’s including 3 – 2.0’s and an FNG joined me for the celebration (see attendance report).  FNG duly named Motor Boat informed us he has a friend who is pretty ate up with F3.  His name is Diablo, but said Diablo was not present.  He was probably at some remote location Q’ing for the 15th time this month.  Oh wait, today is only the 14th. How could I forget – it’s my birthday.

Quick mosey around the church and we circled up for COP.  We started with SSH’s in cadence.  I thought about doing 53 for my age, but I was facing Tiger directly and I don’t think I could have watch his unique form for that long so I cut it short.   Next was Downward Dog with some stretching, merkins and wrapped up with Copperhead squats.   Thang 1 – we grabbed coupons and went back up to the parking lot.  We completed 20 overhead presses, 20 curls, 20 upright rows and 20 tricep merkins on the coupon.   That was followed by a sprint across the lot, 5 burpees then back and this was repeated.  Next set, 20 squats with coupon, 20 bent over rows, 20 dead lifts and 10 staggered merkins on the coupon – 10 right and ten left.  Of course this was followed by 2 sprints across the lot with 5 burpees each time.  Each of these cycles was completed two times.

Coupons were stored and we moseyed around the meditation path to the soccer fields.  I was asked twice if I knew the rules about the fields.  I don’t so we kept going.  We circled up for a Merkin / shoulder tap Webb with 1-4 ratio.  We stopped after 8/32 and switched to some Mary work, Freddy Mercs, flutter kicks, pretzel crunch and DaVincents.  As I called for the PAX to get back into Plank, Deuce deduced that we were going to finish 9/36 and 10/40.  He was correct.  Once the Webb was completed we moseyed the rest of the way around the loop towards the parking lot.  On the way I noticed and small corral for ponies.  Someone said it was for gaga ball but I have no idea what gaga ball is so I think it’s for ponies.  It would have been nice if someone would have gotten a pony for my birthday party 😦   Or if Buschhhh would have shown up with some PBR coffee unless Tureen is still hording it ??

We circled for name-o-rama and came up with Motor Boat as the name for our FNG.  He rows – no motor.  I finished with intentions and wrapped up with a prayer.  I am thankful to start another year with a fine group of HIM’s to keep pushing me along.  Until next time, SYITG.

PB-Pelican Q 7/15 The Escalator @ the Abyss

If I was a basketball coach I’d be a lot like Shooter-drunk all the time and you’d never be sure if I’d show up or not. For tomorrow at least you don’t have to worry about that—I think. Going to try to find out how the Long Run Park all stars compare to the Peggy Baker boys….going to be hard pressed to be worse. I did hear that Mr. Hat averages a triple double. No coupons needed and if you want gloves for merkins bring those. Otherwise just be ready to get better.



7.14.20 BB – The Loco at the County

The weather was perfect and 16 HIMs came out to celebrate my 400th post.  Much appreciated and we got to work.  PAX: Abacus, Tidwell, Cratchit, Fezziwig, Mama’s Boy, Boozer, Jerry MaGuire (R), Gisele, Kilo, Captain Insane-O, Uncle Rico, Crock Pot, Jolly Rancher, Launchpad (R), Iceman (R), Little Jerry (R), Double Down (R) (Q)

Crock Pot does a great job of getting things going by asking the Q at 5:28 to tell the group how they got their name and how long they have been a part of the F3.  I began back on June 1, 2017 and got my name from the Double Down sandwich at KFC.  I used to work at KFC and Captain Insane-O gave me the name as he headlocked me.  The name is nothing cool like it sounds as the sandwich was loaded with fat, sodium, and nothing good for you!

COP: 40 SSH: 20 normal pace, 20 in double time; 15 Toy Soldiers; Downward Dog – L/R calf stretch; 20 Plank Jacks; Arm Circles. Took mosey to the main lot and spread out in two groups.

Thang 1:  Four stations where we completed 4 sets of each exercise and increased reps.  The stations were as follows:  Burpees: 5, 10, 15, 20 reps; Merkins: 20, 25, 30, 35; Big Boys: 10, 15, 20, 25; Flutter Kicks (2-count): 25, 30, 35, 40.

You completed the first set, ran to next station, completed that rep and so on.  Some mumble chatter going on and guys pushing each other.  Music to my ears.

Thang 2:  Coupon work – Partner up and completed Dora.   100 Curls, 100 Weighted Squats, 100 Chest Presses.  Partner 1 – coupon work; Partner 2 – Mario down to island and run back; switch it up.

Finished up with some Mary:  Gas Pumps, LBCs, Freddy Mercuries, V-ups, Gas Pumps (again)

COT: nameOrama, announcements: convergence this Saturday – don’t miss it!; Grow Ruck – sign up! Giesle Qing Wed & Thurs – awesome!

Deep appreciation for this group!!  Humbled to lead and great to be lifted up each time I am with the PAX.  Message to be positive and help one another!

Plumb Bob Q @ Chapel Lake Park


I dropped a ruck plate on my ankle this morning and it’s pretty swollen and sore.  We’ll move some but not a whole lot of running.  Come on out to the newest BO spot.  All the cool kids are doing it and you should too.  The weather forecast looks as about as good and we can expect for this time of year and will be even better just a few miles to the north.  SYITG

Plumb Bob

PreBlast – Vincent B-day Q@ the Rooster 7/14

Tomorrow is the anniversary of my birth.  What better way to celebrate than to come out to the Rooster and run through my VQ.  It’s been a long time since that work out was used.  It’s old… just like me.  We will be using coupons but will stay 6′ apart.   Bring your own or a plate if you prefer.   SYITG

Jolly Rancher Q – North Posh – 07/13/2020

I know what you are thinking – you must need to go see an eye doctor. Is that really Jolly Rancher who signed up to Q at North Posh? Why in the world would Jolly Rancher Q Beastmode at North Posh?!? He’s not a beast. While that may be true, I also know that the only way to become one is to keep on trying.

Not exactly certain what the morning will hold just yet, but you should be prepared for some running, some couponing, some sweating and some getting better.

So, don’t let the fartsack beat you. Come on out and tackle Monday with me.

Bring gloves and a coupon!

SYITG! Jolly Rancher out!

Diablo PreBlast for The Posh 7/13/20

In honor of my daughter’s birthday, 15 will be the theme tomorrow at The Posh. We’ll move a quite a bit, and as per usual, YHC will lead a full body workout that will give you an opportunity to find a limit, and an opportunity to push through it.

When: 7/13/20 at 0530

Where: The Parklands at Beckley Creek, meeting at 1421 North Beckley Station Rd. Louisville, KY 40245 (The Posh)

What: Bootcamp Workout

No coupons required.