Roll-out to the County for a run heavy, core strengthening routine manana. We might play King of the Hill for a warm-up (he, he). Might be a good way to stretch those legs after the Holy Roller beatdown from the Heavy. Maybe a bit of rain but you will be drenched any way. Hyped forContinue reading "PB 5-27-21 DeVitto Q – The Agony at the County"

There was three week stretch starting Derby week in which I a only posted a couple of times. Apparently my absence prompted some PAX to believe I’d “fallen out of the fold” or “was lost to the sack”. Upon hearing this the only thing that came to mind was Eminem’s Forgot About Dre. Friday atContinue reading "Y’all know me, still the same O.G. 5.28 ☘️Garden☘️ PB"

Designated the Heavy day at the county, and not wanted to disappoint. Honey Do created the Heavy Do list! Attempting to keep it simple, Honey Do listed out a bunch of his favorite exercises, mashed them together and provide ample time for each one to suck. PAX: Holly Roller(R), Yankovic(R), Air Raid(R), Asian Zing(R), Lambeau,Continue reading "BB – 5/19/2021 – Foundry at The County"

Good Evening, or Morning, depending on when you read this. Please roll on out to The County - St. Al's in Pewee Valley on Wednesday. And yes that is the correct spelling of "Pewee" Valley (my Dad was mayor for 16 years so I should know. He spent most of his time Mayoral time gettingContinue reading "PB- Holy Roller Q – The Foundry at the County 5/26/21"

I have the Q tomorrow so I will have to get up and moving. Bring a coupon or plate. There will not be a lot of running but there will still be plenty of cardio. SYITG

No fireworks, gimmicks, or rocket launchers. We will run and you will sweat. No need for a coupon tomorrow. Come ready for an early morning beat down. Backflop Q

I'm a little late on this, but better late than never. Thankfully Holy Roller reminded me of my upcoming Q when he was at Bayside on Thursday. I was hesitant to Q because of some lingering back issues. I designed a Q that I would be able to modify as necessary while everyone else wasContinue reading "BB- Squid Q BO @ The Patriot 05.21.21"

Better late than never. A week later Im getting to this Back-blast. It has been some week! The WOD takes inspiration from my two a day workouts, my military experience, consideration of the AOs location and a look ahead to memorial day. We began with a warm up that consisted of the usual SSHs andContinue reading "BB: Big Mo Heavy @ Vets 17May2021"

Saturday workouts are still my favorite. Perhaps it's the 60-minutes of suck. Or, perhaps it is because everyone is that much more awake so the mumblechatter is that much more lively. Or, is it the 2.0s that typically make their way with their dads out to The Nest? Maybe it's a little of each ofContinue reading "Back Blast – The Nest at The County – 05/22/2021"

Beach season is quickly approaching. Suns out… Guns out. Bring a coupon, a friend, and the desire to get better. And remember… It’s not a Dad Bod, it’s a Father Figure. SYITG!

Not only is tomorrow my VQ, but, if @Tron has been shaking his weasel properly, it's also my 100th post. We're going to celebrate with shoes, gloves & a will-do-attitude. SYITG Harry Caray

No coupons tomorrow at the Garden. You vs. You for 45 minutes. Lets see what we can accomplish! SYITG!! -Stick Up

Come out to the County to join me for some of my least favorite exercises. No coupon is necessary. SYITG Pelican

Bring your Coupons and Running Shoes to North Posh. We are going to cover a bit of ground and get after it. Guaranteed best way to start the week! SYITG!

AOC. Bring a coupon. 0500 @ Long Run Park.

One and all, We have a forecast of 62 degrees F for the gloom at 6 am. We are going to tear some turf so come prepared with cleats (or gripped shoes), gloves, and perhaps a long sleeve shirt (to avoid grass cuts). This is not going to be fun...SYITG! Your Brother, Slide Rule

I know we all have plans on Saturday from 10a-12p at Seneca Park. YHC is keeping this in mind while planning tomorrow's beat down at Posh. This will be perfect for someone who is in a step challenge at work, trying to get that beach bod ready, or is training for some sort of eventContinue reading "5.22.21 Pre Blast – The Fog @ Posh"

I've said it once and I'll say it again - but, the Nest at The County is special. Don't know why yet? Then come on out tomorrow and find out for yourself. BRING YOUR RUCK. If you have extras, bring them, too, for others that may not have one, please. We'll stay on campus soContinue reading "Pre-Blast – The Nest at The County – 05/22/2021"

As noted in my pre-blast, there's something calming about posting at the Vets. Perhaps it's the gentle soothing noise of Meatball's cadence of passing gas. Or, perhaps it's Violet's authoritarian voice which calms all fears. Or, maybe it's Worm's constant bickering and moaning about actually doing a work out. Either way, it's always a goodContinue reading "Back Blast – The Chopper at Vets – 05/21/2021"

A little delayed on the back blast...maybe writing back blasts are kind of like wedding gifts. You have a full year after the wedding to deliver the gift. Let's go with that. That makes me feel a little better about my tardiness. PAX: SwagHoney DoFlexsealBulletin (R)DauberCratchitTidwellYankovic (R)Boss Hog (R)Jolly Rancher (Q) Time was called andContinue reading "Delayed Back Blast – Moonshiner at The Boondocks – 05/13/2021"

Time for my monthly therapy appointment. You need one, too? Join me at Vets on Friday for the best mumblechatter that F3 Louisville has to offer. Being a coupon and a friend and come enjoy the comfy couch with me. Jolly Rancher out!

What a beautiful morning for a drive to Shelby County to hang out with the Studs at Bayside. Goal was to form memories by engaging all of our senses. When that happens our memories get to our hippocampus (that's where our long term memories reside). So we saw the 2 boards with only 4 exercisesContinue reading "BB Holy Roller Q – The Big Kapowski @ Bayside"

My son used to hate going to the corner for timeout. Tomorrow, the PAX may grow to hate the corners as well. No coupons needed, just be ready to put in the work. SYITG

Good evening (or good morning if you are already sleeping). Pelican says I post this stuff to late, but I want to catch the night owls and those of you that are morning people. Come out tomorrow (0530 at martha layne collins high school) and enjoy some You vs You memories. We will need bringContinue reading "PB- Holy Roller Q – Big Kapowski @ Bayside"

I always have enjoyed my time at the Boondocks. Everything about it sounds like summer. Clear, dark skies, the stars, baseball diamonds and the constant sounds of banjos and squealing. We will get after it tomorrow and hopefully you leave in a "transcendent state". Bring a coupon, a can do attitude and feel free toContinue reading "PB: 5-20-21 Moonshiner at the Boondocks"

With so many options at the Garden sometimes you just have to keep it simple. Hills, Sprints and a lot of Merkins are in the forecast - no coupons needed. It’s going to be 67 degrees at 5:30. SYITG!

Come out to climb the ladder. No coupon necessary. SYITG

This was my debut at the Patriot. What better way to start out than leading a workout at a place where you have not been. I heard great things about the uniqueness of this site and it did not disappoint. The scene was set with the flag already placed by Focker prior to his departureContinue reading "5.17.2021 BB The Minuteman at the Patriot"

Tomorrow we trade the Honey Do list for a Heavy Do list. Weather will be hovering in the mid 60's, no better place be than the Gloom. Bring a coupon and a FNG. SYITG!!