Come out to the Station to work hard and burn off some of that leftover Halloween candy. We will get to work on a mix of exercises. You will love it. Money back guarantee. Bring a coupon. Backflop

COP: 1 lap around campus , 2 single file running lines. Last PAX drops for 1 kraken burpee, sprints to the front of line. Repeat. SSH, Grass Grabbers, Quad Stretch, Calf & Runner Stretch. THANG 1: Bottom of Baptizer: 10 reps of each of the following - coupon swings, plank row, deadlift curl, chest pressContinue reading "Domino BB 🍀 11.03.20 🍀 Cliffs 🍀 Garden"

Woke up early this morning (0400) excited about my VQ and wondering about the election. Got to the Foundry around 0500 to make sure I set everything up for a least a visually successful VQ!!  The HIMS started rolling in around 0515 starting with FOCKER, GQ and so on.At 0530 I kick off the workout. 17 HIMSContinue reading "Back Blast- Brown Tail (VQ) Feel the Burn @ The Foundry 11/04/20"

This GIF combined with a hill sums up what we’ll be doing tomorrow at The Garden. If you’re not a fan of either The Garden will not be an ideal option for you. However, if you are a fan of either or if you want to push yourself outside your comfort zone, The Garden willContinue reading "Cloverfield at ☘️The Garden☘️ 11.5.2020 PreBlast"

10 HIMs: Deep Dish, Stick Up, Ripple, Double Down (R), Jewel, Dynomite, NPR, Schlitz, Pickleball, Dry Rub (Q) After the disclaimer we didn’t waste any time, alternating warm-up sets with Merkins. The pax then took a lap around the egg lawn, keeping a strong pace and knocking out sets of 10 copperhead squats in cadenceContinue reading "Backblast Dry Rub Q – The Bridge @ Poshlands 11.4.20"

I arrived a few minutes early to take a drive around the park loop and finalize PT locations for our journey today. The one light in that park was actually on this morning when I pulled in. Of course with the amazing clear sky, we didn't really need it, but was nice to know thatContinue reading "BackBlast – Holy Roller Q Escalator @ The Abyss 11/4/20"

HIMS OF SHELBYVILLE... We all know that we don't get up for easy and tomorrow won't be an exception to that rule. I'm making the 30 min drive to Q and I plan to bring it. No coupons needed but bring a can do attitude! SYITG Dyno

Good evening. Wanted to be the last to BLAST for tomorrow (yes Wednesday). There will be some rolling of the dice (yes I am...Holy Roller). Coupons, gloves, yes and yes. I truly hope that you will come out to the darkest AO in Louisville with me and see some stars! We will move, get inContinue reading "PB- Holy Roller Q – Elevator @ The Abyss"

Get ready to FEEL THE BURN!!.  Your arm, legs, shoulders and chest are going to get a beat down!!!  You might want to start stretching now!!   Assortment of Musical Hits to include Motivational, Teeny Pop, Old School Rap, Praise and Worship and Patriotic!   Bring you coupons, gloves and a can do attitude!!!  SYITG Semper Fi and GodContinue reading "Brown Tail (VQ) The Foundry @ the County 11/04/20"

Turns out the trained monkeys in the Comz Q department couldn't help me with the WordPress machine. I checked all my settings, cookies, dropped VPN, I even said "Jewel is just a stu Garden guy" 3 times and clicked my heels. Ended up powering down, and then powering back up. Nintendo. It appears YHC canContinue reading "Whats happening behind the Nerd curtain?"

After the disclaimer and welcome, we stood around the flags and said The Pledge of Allegiance. The HIMs: Violet, Vincent (R), Tron, Shyster, Motor Boat, Handbook, OJ, Russdiculous, Sump Pump, & Mr. Hat (Q). Our commonwealth has eight electoral votes, so naturally we started this WO with eight BOYOS. After we started, I heard someoneContinue reading "Bag of Wrenches Backblast 11.3.2020"

Bring your coupons out to the Tank tomorrow for a non-stop, blood-pumping, high-intensity, face-melting, so-glad-you-came workout tomorrow. This is the first time I've Q'd at The Tank and already have the Q-juices flowing like the hyphens in this pre-blast!!! Giddy up! SYITG

I love Qing the Boondocks...it is simply the best.  There is literally always something weird or random on a Tuesday in the gloom at the Boondocks.  This morning I had a relatively straightforward workout planned with an accompanying playlist of some up-tempo 80's rock.  Well...then COP happened.PAX:  Holy Roller (R), Launchpad (R), Brown Tail (R), WILDflower,Continue reading "Back-Blast Tuesday 11/03/2020 – The Planetarium @ The Boondock"

Dearly beloved... We gathered today to celebrate the right to choose. Some chose poorly and went to another AO. Specifically, Dauber. He left Pelican standing all alone. He picked up a late Q at the Boondocks. Since I gave him no prior knowledge that I planned to poke fun at him (and Pelican) I won'tContinue reading "Backblast – Loco @ The County – 11.03.2020 – Captain Crunchberry Q"

My 2nd ghost Q of the week at the same AO. But hey, I love to Q. We all arrived and were accounted for. Time hit 5:30 and Pelican announced he was the ghost Q. If you hadn’t seen earlier on Wednesday, he did the same, but Tidwell was the real ghost Q. Uncle SamContinue reading "BB – 10/30/20, The Gladiator @ The Abyss"

The clocks are turned back but stars will still be the brightest at The Boondocks. We will stay plenty warm and keep moving. Some Interval running. No coupons needed. Come getcha some.SYITG

Tomorrow at The Loco we will celebrate the right to choose. Some decisions are with you for days or months, and a few decisions last a lifetime. Your decision to show up will set you back about 45 minutes. Your decision to vote could affect you for the next 4 years. No coupons needed. GlovesContinue reading "Preblast – 11.03.2020 – Loco @ The County – Captain Crunchberry Q"

Tomorrow is election day, so we will have a few pop quizzes and history lessons tomorrow @ The O. No coupon needed. SYITG @ 0530. Hat out.

A couple months ago I reached out to Pelican for the Halloween Q at the Nest. Little did I know what this was going to turn into. First, this ended up being Ghost Q week. I’m grateful that Pelican decided to let me keep the Q. Second, this was Pelican’s last Saturday as Site QContinue reading "BB Squid -The Nest @ County 10.31.20"

We are going to keep the Heavy spirit alive at Big Mo! The goal: get smoked with simple movements! Bring your ruck, bring your coupon. We will keep it moving, and move heavy things in painful ways. If you have soft hands, I'd bring gloves. We will be on the ground a fair bit too.Continue reading "PreBlast: #Big Mo @ Vets 11/2/20"

Make sure y’all changed your clocks back 1 hour this morning. You know what that means...you have zero excuses not to get out in the gloom. At the Abyss, we will run some hills, loops, and such. There might be some mixed in PT. We shall see. Backflop

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"