You won’t need a coupon, but running shoes and gloves are a must for tomorrow at Posh. We will be climbing a really tall ladder around the perimeter of the egg. If you don’t know how “The Incubator” got it’s name, you will after this WO. Giddy up!!

Monday sort of feels like the first official day of the New Year from a reality standpoint. Holidays are over and it's back to reality. Back to the business of taking on each day and kicking it in the teeth, and getting better. We will do just that at the Motivator. I will keep usContinue reading "PreBlast The Motivator @The Abyss 1/4/21"

Slack was extraordinarily active last night as PAX from all over F3 Louisville threw out options for pre-Fog workouts...Rucks, Murphs, Ruck PTs, leisurely walks, etc.  It seemed everyone wanted to be a Posh on Saturday morning, but I wasn't sure if anyone actually wanted to be at the Fog workout.  I arrived a little early and saw aContinue reading "Back-Blast Saturday 01-02-2021 – The Fog @ Poshland"

I’m not going to talk about what exercises we did or did not do. There were probably more we didn’t do than did though. Today’s workout served as both the last workout of the year and the last workout at the Station as an official AO. I wanted to end the year right and haveContinue reading "Backblast 12/31/20-Pelican Q at the Inferno"

I’m looking forward to Qing at the O again tomorrow. We will kick off Jan 2nd with a great WO. We will be moving the entire time. Expect a fair amount of running and PT. No coupons necessary. SYITG, Backflop Q

Posh is gonna be poppin’ on Saturday morning 0700. If you slept in this morning instead of posting, The Fog is a perfect chance to get your F3 year started right. If you posted this morning...well...still come out tomorrow. Full body workout, high tempo, some running, no coupons, wear gloves. SYITG.-Dauber

PAX: Lucky CharmsFOCKERJolly RancherMeter MaidDauberSump PumpHeimlichHush PuppyPelicanLe Pew (Q) This is how I remember this WO: I stepped out of my car into the 35 degree pouring rain and heard Jolly Rancher gleefully exclaim, “Le Pew, I hope you have The Boondock’s flag on you because we don’t have a flag to plant for theContinue reading "BB from Wisteria @ Pleasantville with Le Pew"

Come on out to PVille tomorrow AT 7:00 AM for a cardio HIT. No coupons necessary. We’re going to hit the Amphitheater steps, the lights around the loop, and never be cold. Happy New Year!!

PAX: Honey DoAsian Zing (R)Bulletin (R)Iceman (R)Mr. HatBug BirdLe Pew (Q) It’s the last WO of the year and I wanted to complete a collective goal of performing 100 flutter kicks in cadence nonstop since January 2nd. This goal was inspired by Iceman who always outlasted the PAX in flutter kicks every morning. Throughout theContinue reading "LePew’s BB from 12.31.20 The Agony @ The County"

You know how we all have a hard time remembering that the year changed and we inevitably end up typing last years date for about a month. Yeah, we'll work on that tomorrow.

1st Day of the Year...Aye!Chance of rain 100%...Aye!Gonna be cold...Aye!HIM’s Don’t Do Easy...Aye!Gloves & a Coupon...Aye!

PAX (8): Flo Jo, Handbook, Motor Boat, No Nuts, Russdiculous, Sticker Boy, Sump Pump, Violet (Q) Warm Up: Mosey to Wham Island 10 x Abe Vigoda (IC)10 x Imperial Squat Walker (IC)10 x Grass Grabber (IC)10 x Forward and Reverse Arm Circle, Left and Right Neck, Hip, and Knee&Ankle Rotation60 Seconds Stretch OYO Thang 1: Continue reading "Backblast 12.31 ToG @ The O"

We will rock in the New Year by taking a trip around the park. Be prepared for running and more running. Bring a headlight, gloves, and running shoes.

Honey Do 2020 count down list. It was a jittery start, having set two alarms and snoozing the 1st the race was on to arrive in time to setup Honey Do’s neatly organized wienkie on a cardboard box in the parking. Having arrived @ 5:25:00 to a clean parking lot, wienkie on a box wasContinue reading "BB – Loco @ the County – 12/29/2020"

It was January 2nd of 2020 when I led my first WO of the year. The PAX had visions of what the year would be, goals we'd accomplish, experiences we'd share, and joy we'd bring. No one could have imagined what came-to-pass. In lieu of all the hardships we've experienced in 2020 I know thatContinue reading "LePew’s Year-End PB – 12.31.20 The Agony @ The County"

7 PAX showed up ready to work at 0530. Disclaimer was given and we took a short mosey to the back of the high school. We circled up to get stretched out and warmed up. After a few exercises our last HC showed up making 8 in attendance. Charolais (R)PickleballBanana BreadSchotzieBirdieSluggerFiring PinSquid (Q) Our oneContinue reading "BB Squid Q – The Max @ Bayside12.29.2020"

Going to start a bit later as I’ve been told 5:30 is too early to start drinking. No coupons needed and shoes are optional. If you have a favorite Bloody Mary recipe make enough for everyone and bring cups. If not I’ll have plenty of drinks for folks. We will work out some, I think.Continue reading "PB-Pelican Q Inferno @ the Station 12/31/20 @ 6:30"

To say 2020 wasn't a great year, is a MAJOR understatement and I was feeling pretty beat up about it all. I've lost multiple jobs this year after being at the same one for 20 years, March Madness was canceled and freakin' Eddie Van Halen died. F3 has helped me grind through the hard stuffContinue reading "BB-12/30/20 Meatball @ The Tank"

2020 sucked but it’s almost over! Let’s kick that drunken house guest out of our party once and for all. I will be doing all of the exercises I hate the most to have one more miserable day in 2020. Think of a couple you hate and we can do those too! Total body workout,Continue reading "12/30/20 PB Meatball Q @The Vet"

What we did)  Doomed To Repeat, AO Gardens 14 HIMs Hollar,Huggies,DianeDukes,Jewel,NattyLite,UncleRico,Nino,Gipsy,Catfish,JimmyNeutron,NiceandSlow,Domino,WideRight,Focker(Q), all present and accounted for.  Enemy spotted in and around the area of the pump station, intel reports, possible ambush along any likely avenues of approach. HIMs are to clear the area, move to contact, engage with and destroy the enemy. 0530 COP) Began withContinue reading "BB AAR Doomed to Repeat @ the Gardens"

Bring a coupon and some gloves. Pretty much all upper body work with maybe some core mixed in. No high knees, no lunges, no squats or running. Perfect workout for anyone with a hurt knee... SYITG Pelican

While trying to find a coupon workout that we had not completed before, I stumbled across a few exercises that all had sexually suggestive names.  These names triggered my curiosity and thus a sexually themed workout was born. PAX (7): Cousin Eddie, Diablo, Handbook, Tony Malito, Violet (Q), Worm, Yoshi Warm Up: ½ mile jogNeck,Continue reading "Backblast 12.28 Big Mo @ Vets"

If you like running, then come out to the Boondocks. There will be running and plenty of it. Then some hill work. No coupons needed. Let’s lace them up boys and hit the pavement. Backflop Q

If you haven't made the trek across the county line all the way out to Bayside, tomorrow is a great day to check that endeavor off your list. I don't have any good reason for you, I just think it would be a good time to visit this gem that sits near the outer limitsContinue reading "PB – The Max @ Bayside 12.29.2020"

The window to complete your 2020 Honey Do list is about to expire. Bring your tool belt to the county (gloves, coupons, running shoes). We’ll sharpen up on our count down skills and use our own time wisely... SYITG - Honey Do

Christmas holiday is over and we are back to the real world. Perfect time to get back into a routine and get better. Come out to the O and get rid of the Christmas hangover. It will be cold but we will keep moving and the heart rate up. Gloves and running shoes recommended. NoContinue reading "PB – BoW @ the O – 12/29/2020"

Great work by the HIM this AM! It was tough but we pulled each other through. And we definitely ended NP2020 with a bang....also per the norm, dem County boys outnumber the other AO's PAX - Kilo, dauber, nice n slow, Jewel, Focker, Valdez, Cochran, Backflop, Big Bird, Sweet Tart, Browntail (R), Le Pew, DollarContinue reading "BackBlast – Beastmode – The Silo @ North Posh – 12.28.2020 w/ WILDflower"