If you haven't been to North Posh, haven't been in awhile, haven't been to one of my Q's, or just looking for a good beatdown... it's no excuse November. Time-you get an extra hour of sleep... sort of. Weather-perfect. Workout-no coupons needed, plenty of social distancing, limited shoulders, some plyometrics of course and beautiful scenery.Continue reading "PreBlast: Iceman Q at North Posh 10/2 @0530"

Cool, crisp morning at Pleasantville. I pulled up and the site Q, Holly Roller, was there placing the flag in the ground. I thanked him for asking me to be the ghost Q - Holly Roller is a true HIM and he is a beast! Slowly, the other 12 showed and it was great toContinue reading "10.30.20 Wisteria @ Pleasantville: Back – Double Down"

I had only been to The Station once so I was both surprised and honored when Captain Crunchberry asked me Ghost Q. I knew it 100% chance of rain so I wasn't sure what we would get in terms of numbers. We ended up with 5 which wasn't bad and wasn't much less than someContinue reading "Back-Blast – The Inferno at The Station – 10.29.20 – Ghost Q"

All good things must come to an end. What better way to pass the torch on the Nest site Q duties than with an epic ghost Q. Hoping I made Big Bird proud and excited to see where the next site Q takes us. Here’s a little info from the Ghost Q on what toContinue reading "PB Ghost Q The Nest @ the County 10.31.20"

I returned to F3 a few times once March's initial quarantine was lifted. And it was awesome. But over the summer, I found myself in a tough and unexpected professional situation where I had to make some very hard, public decisions related to the pandemic. And given those decisions, I haven't felt right venturing outContinue reading "This was special."

Final Day of Ghost Q week....Epic Preblast From Our GhostQ for tomorrow morning. Very Scary.....Get out to Posh and see what the hell he is talking about here, cause I don't really know.......SYITG 10/31/20 PB: Halloween Ghost Q for TheFog at The Posh Ghost Q for TheFog is ready to kick it old school withContinue reading "PreBlast #TheFog 10/31 2020"

Friday, yes tomorrow. Come you, come all! We have a Ghost Q that will make you want to come back every time his name is mentioned. Head to the Norton Commons Amphitheater and at 0530, you will experience a "Spooky Workout" with no coupons. (seems like every time I say no coupons, you show up).Continue reading "PB – Wisteria @ Pleasantville 10/30/2020 – Ghost Q"

That ghastly ghost says..."There will be running, couponing, and handsoming. Accordingly, bring running shoes, a coupon, and those pretty Garden faces. Come get wrecked at the Baptizer."

I took a stroll out to Bayside a few months ago on a whim - just to say hey to the fine HIM out in the Eastern District of F3Louisville. I also announced at that time the upcoming Ghost Q Week. Well, it didn't take long for Sadie to hit me up to come backContinue reading "Back Blast – Kapowski @ Bayside – 10/29/2020 – Jolly’s VQ at MLCHS!"

It’s a full moon and the darkest AO. Don’t be skeered. Come out for a full body circuit with one of the most ubiquitous Qs in the region while exploring the deepest, darkest regions of the Abyss. It’ll be hard and it’ll be fun. No coupon required.

Date checked and rechecked for our main man Pelican. And we saved this PreBlast for last, well, because that’s what you do when you have the best Ghost Q on a Thursday in October lined up for your AO. Need not worry about the rain, it’s is just water. You won’t melt. Coupons needed. MentalContinue reading "PreBlast Ghost Q Cloverfield at The Garden- 10.29.20"

Have Q, will travel.  The  Q for The Temple of Gloom @ The O is prepared to use the windshield wipers on the car to ensure a safe journey.  If you post, you should be prepared for a full body workout that is run focused. You can't get wet if you are running, right?   See yaContinue reading "Pre-Blast 10.29 Temple of Gloom @ The O"

From the desk of The Ghost Q: It’s Ghost Q week but don’t be scared or spooked by that….or the 100% chance of rain….or the 100% chance of a total beatdown. Bring a coupon and be ready to get after it. This will be an AMRAP style workout that push even the most WICKED PAXContinue reading "Pre-Blast – Inferno @ The Station – GHOST Q – 10.29.2020"

Ghost Q week is awesome. Something fun about not knowing who is going to be the man that morning. Today seemed perfect, a little mist, dark and, well, GLOOMY. I've been looking forward to this for a few weeks since Meatball reached out to me. I was even more excited when a few of theContinue reading "Ghost Q at The Tank – 10.28.20"

We have an F3 OG tee’d up for tomorrow’s Agony 👻Q @ The County (St. Als). He’s traveling from afar and quite honestly I feel lucky he took the Q. Forecast calls for 🌧️ and this OG doesn’t like the 🌧️ , but he likes to run. Guess we will be running a little fasterContinue reading "GHOST Q alert Pre-blast – The Agony @ The County 10/29/20"

Mr Hat wouldn’t accept the generic per last post. Because of that and the poor reflection on tinnitus Ghost Q, please see below for an official preblast. The haunted Abyss has received a friendly note from tomorrow's Ghost Q. He dares you to come snoop around in the dark with a coupon and get readyContinue reading "Ghost PB Escalator @ The Abyss 10.28.20"

Always fun to show up for a Ghost Q and see then anticipation and confusion waiting for the Q to be announced. Thanks, Russdiculous for the invite, obviously no PAX knew what was instore from a Ghost VQ! Pax: Russdiculous, Handbook, Tron, Rumpke, Vincent, Sump Pump, Motor Boat, Wham!, Harry Carey, Frankenbaby, McAfee, Shyster (Q) AfterContinue reading "BackBlast – BoW at the O 10.27.2020"

PAX (24): Cat Fish, Diane Dukes, Domino, Edward Scissor Hands, Gypsy, Hot Wheels, Holler, Husky (R), InstaDoodle, Jewell, Jimmy Neutron, Jolly Rancher, Meatball, Minnow, Mr. Roper, NattyLite, Nice and Slow, Nino, Stick Up, Sub Prime, Uncle Rico, Violet (Q), Wide Right, Worm Warm Up: Stationary body rotations and stretches Neck Rotations (3 rotations each direction)HipContinue reading "Backblast 10.27 The Cliffs @ The Garden"

Who is Q Fred? Are you afraid of ghosts? Well, you should be! This ghost Q has promised a beat down that you won’t soon forget. So come out and burn some calories before you eat all of your kid’s ReeseCups! Wear Gloves and bring a coupon! SYITG!

Come out for some morning wood at The Mutt. This Ghost Q will shape, mold, and carve you up. Bring gloves. SYITG!

Come out to the County and see what the Ghost Q has planned. He will be sure to remind us what the Foundry is all about. Bring gloves and a coupon just in case.

It was a gloomy morning at North Posh on Monday. But, I think in the end it is a perfect time of the year to get out and get better with this group. It's not too hot and not too cold. Like many of you, I have a hard time posting on Monday. Sunday NightContinue reading "Back Blast – Ghost Q – The Silo @ North Posh – 10/26/2020"

I put my name on the calendar a couple of months ago for a Birthday Q not realizing is was Ghost Q week.  The Site Qs decided to let me run with it anyway even though I post at the Boondocks every week.  I entered wearing a mask and cape while playing creepy music.  I’mContinue reading "Back Blast – Ghost Q at the Boondocks – 10/27/2020"

BoW Ghost Q has been set for weeks and while I typically get some insight into what's in store from the Q, this particular HIM is keeping secrets. Don't be scared. Gloves recommended, no coupon. SYITG! - Russ

As I stated in my pre-blast, watch out for that 5:25 train that stops in front of St Als. I went the back way to make sure I avoided the train, but much to my surprise, it had moved and was gone at 5:25 allowing for the PAX to get to The County in perfectContinue reading "BB – The Agony @ The County 10/22/20"